Bacon Cheddar Potato Soup

2 cups natura rice milk

2 medium yukon potatoes baked

1/3 cup goat gouda shredded

1/4 sautee onion

1/2 tsp dill

1/2 tsp rosemary

1/2 tsp salt

2 pieces of turkey bacon

Place first 7 ingredients into  a vitamix and blend slowly increasing to high after blended add turkey bacon and blend low. Serve warm Yield 4 cups

 

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.

Crepes~Gluten Free, Vegan

Crepes

INGREDIENTS

  • 2 c. brown rice flour
  • 2 c. old fashioned oats, ground
  • 3/4 c. whole cashews (salted is ok)
  • 4 1/2 c. almond or rice milk (vanilla ok)
  • INSTRUCTIONS

 

Blend grains together in a vitamix until whole oats disappear. Pour into bowl. In the vitamix blend the cashews and rice/almond milk until cashews disappear. Then slowly add the grains back in until well blended. Batter should be thin.

 

Heat your cast iron skillet or grittle on medium high. You’ll turn it down to medium once it’s hot.

Cook for 2-3 minutes, or until the the top of the crepe is no longer wet & appears cooked. (Flipping is optional)

Tips

To get the crepe out of the pan, you will need a thin, wide spatula. Go gently around the edges, lifting the edges of the crepe away from the pan, then remove the entire crepe. Adjust the heat as necessary.

To Freeze

Place each crepe on parchment paper lying flat then freeze in an air tight dish.

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.

 

 

 

Smoothie Recipes

Green Smoothies http://www.transformationswellness.net/recipes/greensmoothies.asp

The easiest and fastest way to pack a lot of extra nutrition into your diet, boost your immune system, and even to lose weight!

BENEFITS OF GREEN SMOOTHIES: increased energy • full of disease fighting antioxidants • easy to digest and absorb the nutrients • more fiber for improved digestion and natural weight loss • improved skin complexion • perfect fast food. Green smoothies make it easy to meet your daily needs of 5 to 9 servings of fruits and vegetables. DRINK YOUR VEGGIES!

farmacyRatios (per serving): 1½ cups fruit (loosely packed), 1 cup leafy greens (tightly packed), 1 cup liquid.

Immunity boosts: powdered probiotics, olive leaf extract, elderberry extract
Protein boosts: protein powder, nuts or seeds.
Superfood boosts: hemp hearts, flax meal, ground chia seeds, spirulina, chlorella.
Detoxification boosts: ground chia seeds, food-grade diatomaceous earth (anti-parasitic), aloe vera.
Good fats: nuts, avocado.
Tummy soothers: ginger, superfine Pascalite powder, powdered probiotics
Hormone Balancers: Maca powder
Flavor enhancers: cinnamon, nutmeg, allspice, cloves, fresh ginger
Electrolytes: coconut water
Omega’s: flax meal, ground chia seeds, hemp hearts

Directions: Rinse and scrub all produce. Peel/rind all citrus fruits, bananas, melons and ginger. Remove seeds/pits/cores. Soak nuts in water or almond milk overnight before blending. Grate carrots, beets and other root vegetables or lightly steam to make them softer before blending. Blend all fresh or frozen ingredients in a blender until smooth. Serve immediately, freeze or store in refrigerator for up to 72 hours. For optimal benefit, consume at least 1-2 servings daily, as snacks or meal replacements. Eat at least one regular meal daily. Although any blender will do, you will burn up a regular blender pretty quickly with daily use; we recommend VitaMix or BlendTec.

Tips:

  • Leafy greens can be dehydrated, then pulverized into a powder with a mortar & pestle and stored almost indefinitely in a jar in the pantry. If you live in a dry climate, you don’t even need a food dehydrator – leafy greens will dry almost overnight when spread out on a kitchen counter or on cookie sheets. This powder can also be used in soups, casseroles and salad dressings for an extra nutritional boost. Unlike cooking, dehydrating food has little-to-no impact on it’s nutritional value. 1 Tbsp powder = 1 cup packed leafy greens.
  • Using at least one frozen fruit will make your smoothie thicker and colder.
  • Mix several of your favorite boosts together in a glass jar and simply add a few scoops to each blenderful of smoothie. For example, I blend 1 part spirulina or chlorella, 1 part bee pollen, 2 parts ground walnuts, 2 parts flax meal, 2 parts chia powder, 2 parts pascalite and 2 parts food-grade diatomaceous earth; then I add 6 Tbsp to each blenderful of green smoothie.
  • Bananas can be peeled and frozen whole individually, then stored in a gallon-sized Zip-Loc bag in the freezer.

Almond Butter & Jelly : 2 cups spinach, 2 cups unsweetened almond milk, 2 cups red grapes, 2 bananas, 4 Tbsp almond butter.

Almond Butter Cup: 2 cups spinach, 2 cups unsweetened almond milk, 2 bananas, 2 Tbsp almond butter, 3 Tbsp cacao powder.

Apple Pie a la Mode: 2 cups spinach, 1½ cups unsweetened almond milk, 3 apples, 4 pitted medjool dates, 1 tsp cinnamon, 1 tsp nutmeg.

Apricot Ginger: 2 cups spinach, 2 cups unsweetened almond milk, 6 apricots, 1 banana, 1″ piece ginger.

Avo-Banana Kale: 2 cups kale, 2 cups coconut water, 3 bananas, ¼ avocado.

Banana-Berry: 2 cups spinach, 2 oranges, ¾ cup coconut water, 1 cup strawberries, 1 cup blueberries, 2 bananas.

Basil Orange Blast: 2 cups spinach, 2 cups unsweetened almond milk, ¼ cup basil, 2 oranges, 1 pear, 1 cup grapes.

Berries Jubilee: 2 cups spinach, 2 cups coconut water, 1 cup pitted cherries, 1 cup mixed berries, 1 banana, 2 Tbsp chia seeds.

Berry Berry Quite Contrary : 2 cups kale, 2 cups coconut water, 1 cup blueberries, 1 cup strawberries, 1 cup raspberries, 2 Tbsp goji berries

Berry Protein Bash: 2 cups spinach, 2 cups unsweetened almond milk, 1 cup strawberries, 1 cup blueberries, 1 banana, ½ cup almonds, 4 Tbsp vanilla flavored protein powder.

Berry Zinger: 1 cups arugula or mustard greens, 1 cup spinach, 2 cups unsweetened coconut water, 1 cup mango, 1 cup raspberries, 1 banana.

Blackberries and Cream: 2 cups spinach, 2 cups unsweetened almond milk, 2 cups blackberries, 2 bananas.

Blue Avo-Pineapple: 2 cups kale, 2 cups coconut water, ½ avocado, 1 cup blueberries, 1 banana, 1 cup pineapple.

Blueberry Basil: 1 cup spinach, ½ cup alfalfa sprouts, ½ cup fresh basil, 2 cups coconut water, 2 bananas, 1 cup blueberries, 2 Tbsp flax meal

Blueberry Cobbler: 2 cups spinach, 2 cups coconut milk, 2 cups blueberries, 2 bananas, 2 Tbsp flax meal, 1 tsp cinnamon.

Brain Booster: 2 cups kale, 2 cups coconut water, 1 banana, 2 green apples, 2 Tbsp flaxseed oil.

Brain Fuel: 2 cups spinach, 2 cups coconut water, 2 ripe pears, 1 mango, ½ avocado.

Cantaloupe-Grape Sweetness: 2 cups spinach, 2 cups unsweetened almond milk, ½ cantaloupe, 1 cup grapes, 2 Tbsp coconut oil.

Cantaloupe & Coconut Cream: 2 cups spinach, 1 cup coconut milk, 1 whole canteloupe, 1 Tbsp chia seeds.

Carrot Cake: 2 cups spinach, 1½ cup coconut milk, 2 carrots, ½” piece ginger, 2 pears, 1 cup pineapple, 1 banana.

Celery-Apple-Kiwi-Ginger: 1 cup spinach, ¾ cup celery, ¼ cup parsley, 2 green apples, 2 kiwi, 1″ piece fresh ginger, 1 Tbsp lime juice

Chai: 2 cups spinach, 2 cups unsweetened almond milk, ½” piece ginger, 2 pears, 1 banana, 1 tsp cardamom, 1 tsp cinnamon.

Chia Chai: 1 cup spinach, 1 cup alfalfa or clover sprouts, 2 cups coconut water, 2 bananas, 3 dates (optional), 1 Tbsp chia seeds, 1 Tbsp maca powder (optional), 1 small piece fresh ginger, ½ tsp ground cinnamon, ½ tsp ground cardamom.

Chocolate Chia Protein Booster: 2 cups spinach, 1 cup unsweetened almond milk, ½ cup coconut milk, 3 frozen ripe bananas, 2 Tbsp chia seeds (soaked in almond milk overnight), 8 Tbsp chocolate flavored protein powder.

Chocolate-Covered Cherry: 2 cups spinach, 2 cups unsweetened almond milk, 2 cups pitted cherries, 2 bananas, 1 tsp cinnamon, 3 Tbsp cacao powder.

Chocolate Mint: 2 cups romaine, ¼ cup fresh mint, 2 cups unsweetened coconut milk, 4 Tbsp cacao powder, 2 pears, 2 bananas.

Cilantro Ginger: 1½ cups kale, ½ cup cilantro, 2 cups coconut water, 1 orange, 1 mango, 1 banana, 1 cup blueberries, 1″ piece fresh ginger.

Cilantro Limeade: 1½ cup spinach, ½ cup cilantro, 2 cups coconut water, 3 bananas, 1 lime, 1 inch piece ginger.

Cilantro-Mango Detox: 1½ cups spinach, ½ cup cilantro, 2 cups coconut water, 1½ cup mango, 1 cup pineapple, ½ avocado.

Citrus Breeze: 2 cups spinach, 2 cups coconut water, 1 mango, ½ cup pineapple, 2 naval oranges, 1 banana.

Citrus Crush: 2 cups spinach, 2 cups coconut water, 6 clementines, 1 cup pineapple, 1 banana.

Coco-Ginger Zinger: 2 cups spinach, 2 cups coconut water, 1 pear, 1 banana, 1 tsp cinnamon, 1 inch piece ginger.

Cold Fighter: 2 cups kale, 2 cups coconut water, 1 banana, 1 cup pineapple, 2 cups mixed berries, 2 tsp elderberry extract (optional)

– Cran-Apple Nut: 2 cups greens, 1 cup freshly-squeezed orange juice, 1 cup coconut water, 1½ cups cranberries, 1½ cups apple, 2 Tbsp almonds

Cranberry Kale Cooler: 2 cups kale, 2 cups cranberries, 1 cup coconut water, 2 bananas, 2 oranges, 1 lime.

Creamy Wonder: 2 cups spinach, 2 cups coconut water, 1 avocado, 1 cup frozen mango, 1 frozen banana.

Cucumber-Grape Punch: 2 cups kale, 1 cup unsweetened almond milk, 2 cups grapes, 1 cucumber, ½ avocado, 1 banana, ½ cup pineapple, 1 Tbsp chia seeds.

Energy Berry Booster: 2 cups spinach, 2 cups coconut water, 2 cups strawberries, 1 cup mango, 1 Tbsp chia seeds.

Fallin’ for Apples: 2 cups spinach, 1½ cup unsweetened almond milk, 2 apples, 1 pear, 1 banana.

Free Radical-Fighting Super Smoothie: 2 cups spinach, 1 mint leaf, 2 cups coconut water, 2 cups cantaloupe, ½ cup blueberries, 1 apple, ½ lime.

Ginger Zinger: 2 cups kale, 1½ cups coconut water, ½” piece ginger, 2 oranges, 2 pears, ½ avocado

Guava Passion: 1 cup spinach, 1 cup alfalfa or clover sprouts, 2 cups coconut water, 1 banana, 1 mango, 1 passionfruit, 1 cup guava

Healing Cranberry Cleanser: 2 cups kale, 1 cup coconut water, 1 cup cranberries, 4 oranges, 2 bananas, 4 Tbsp ground flaxseed.

Honey-Kissed Nectarine: 2 cups spinach, 2 cups coconut water, 2 nectarines, ½ honeydew melon.

Kiwi Berry Punch: 2 cups spinach, 2 cups coconut water, 2 cups mixed berries, 1 banana, 1 kiwi, ½ avocado, 2 Tbsp chia seeds.

Kiwi Mango Avocado: 2 cups kale, 2 cups coconut water, 2 kiwi, 1 mango, 1 banana, ½ avocado.

Kiwi Strawberry Twist: 2 cups kale and dandelion greens, 4 oranges, 2 cups strawberries, 2 ripe kiwi, 1 banana, 1 lemon.

Kiwifruit Tango: 2 cups kale, 1 cup coconut water, 1 cup water, 1 avocado, 2 kiwi, 1 banana, 1 cup mango, 1 cup pineapple.

Lava Guava: 2 cups kale, 2 cups coconut water, 4 oranges, 2 cups guava (or substitute papaya), 1 mango, ½ avocado.

Lemon Pear Cleanser: 2 cups romaine, 2 cups coconut water, 2 pears, 1 lemon, 1 banana.

Mango Ginger Immune Support : 1 cup celery, 1 cup parsley, 2 cups coconut water, 1 cucumber, 1-inch piece ginger, 3 cups mango, 1 lemon.

Mango Mandarin Madness: 2 cups spinach, 2 cups coconut water, 2 cups mango, 3 mandarin oranges, 1 banana.

Melon Mixer: 1 cups spinach, 1 cup kale, 1 cup coconut water, 1 cup watermelon, 1 cup honeydew, 1 cup canteloupe.

Minty Sunrise: 2 cups spinach, 2 mint leaves, 2 cups coconut water, 2 bananas, 1 cup raspberries, 4 peaches.

My Heart’s Romaine: 2 cups romaine, 2 cups coconut water, 1 cup strawberries, 1 cup blueberries, 1 clementine, 1 banana.

Orange Cooler: 2 cups kale, 2 cups coconut water, 2 oranges or blood oranges, 2 cups pineapple, 1 banana.

Orange Jewels: 2 cups spinach, 1½ cup unsweetened almond milk, ½ lemon, 1 banana, 2 oranges, 1 cup pineapple.

Orange Julius: 2 cups kale, chard, spinach or romaine, 1 cup unsweetened almond milk, 4 navel oranges, 1 banana, 1 tsp vanilla extract.

Peach Dream: 2 cups spinach, 1 cup coconut water, 2 cups grapes, 2 peaches.

Peaches and Cream: 2 cups spinach, 2 cups unsweetened coconut milk, 1 frozen banana, 2 cups frozen peaches.

Peachy Kale: 2 cups kale, 1 orange, 1 cup coconut water, 1 cup mango, 2 peaches, 1 apple.

Peachy Keen: 1 cup spinach, 1 cup kale, 2 cups coconut water, 3 peaches, 2″ piece ginger.

Pear-Mango Tango: 2 cups kale, 2 cups unsweetened coconut milk, 2 pears, 1 cup frozen mango.

Pina Colada: 2 cups spinach, 2 cups unsweetened almond milk, 2 cups pineapple, 1 banana, 2 Tbsp unsweetened coconut flakes.

Pineapple, Kale: 2 cups kale, 2 cups coconut water, 2 cups pineapple, 1 banana.

Plum & Apricot: 2 cups kale, 2 cups coconut water, 2 plums, 2 apricots, 1 banana.

-Pomegranate Citrus Punch : 2 cups spinach, 2 oranges, 2 cups coconut water, 1 cup pomegranate seeds, 1 banana.

Pumpkin Spice: 2 cups spinach, 2 cups unsweetened almond milk, 1 cup pumpkin meat, 1 frozen banana, 1 cup mango, 1 tsp pumpkin pie spice, 1 tsp vanilla.

-Raspberries & Cream : 2 cups spinach, 1½ cup unsweetened almond milk, 2 cups raspberries, 2 oranges, 1 bananas, ¼ cup cashews.

Raspberry Lemonade: 2 cups kale, 1½ cup coconut water, 2 cups raspberries, 2 lemons, ½ mango.

Razzy Granny: 1 cup spinach, 1 cup kale, 2 cups coconut water, 2 cups raspberries, 1 granny smith apple.

Rhubarb Pie: 2 cups spinach, 2 cups unsweetened almond milk, 1 cup rhubarb, 4 apples.

-Skin Cleanse: 2 cups spinach, 2 cups coconut water, 2 cups pineapple, 1 avocado.

Skin Refresher: 2 cups kale, 1 cup coconut water, 3 cups watermelon, 1 cup cucumber, ½ cup mint, 1 lime.

-Skinny Super Smoothie: (adapted from the Fat, Sick and Nearly Dead juice recipe) 1 cup kale, 4 celery stalks, 2 cups coconut water, 1 cucumber, 2 green apples, 1/2 lemon, 1″ piece of ginger.

Spinach Papaya: 2 cups spinach, 2 cups coconut water, 2½ cups papaya, 1 banana.

-Strawberry Basil & Cream: 1½ cups spinach, ½ cups fresh basil, 2 cups coconut milk, 1 cup strawberries, 3 bananas.

-Strawberry Crush: 2 cups kale, 2 cups coconut water, 2 cups strawberries, 4 oranges, 2 Tbsp unrefined coconut oil.

-Strawberry Mint: 1½ cups spinach, ½ cup mint, 2 cup coconut water, 1 mango, 2 cups strawberries.

-Strawberry Mint Popsicle: 1½ cups spinach, ½ cup mint, 2 cup coconut milk, 16 oz frozen bag of strawberries, ¼ cup dates.

-Strawberry Peach Refresher: 2 cups bok choy, 2 cups unsweetened almond milk, 1 cup strawberries, 2 cups peaches.

-Strawberry Pina Colada: 2 cups spinach, 1 cup coconut water, 1 cup strawberries with tops, 1 cup pineapple, 1 banana. For an extra sweet crunch, sprinkle hemp hearts and unsweetened coconut flakes.

-Strawberry Rhubarb: 2 cups spinach, 2 cups unsweetened almond milk, 1 cup rhubarb, 2 cups strawberries.

Sweet Tang: 2 cups kale, 2 cups fresh-squeezed orange juice (6-8 oranges), 2 cups frozen blueberries, 3 frozen kiwi.

Summer Cooler: 2 cups spinach, 1 cup coconut water, 1½ cup watermelon, 1 cantaloupe, 1 banana, 1 mango, 2 Tbsp chia seeds.

-Sunshine In A Glass: 1 cup spinach, 1 cup de-stemmed collards, 3-4 navel oranges (juiced), ½ pineapple (about 3-4 cups).

Sweet Date: 2 cups spinach, 2 cups unsweetened almond milk, 2 cups pitted cherries, 2 dates.

Sweet Pear: 2 cups spinach, 2 cups unsweetened almond milk, 4 pears, 1 banana, 1 tsp cinnamon.

-Tropical: 2 cups spinach, 2 cups coconut water, 1 cup pineapple, 1 cup mango, 2 bananas. Optional: ¼ cup coconut flakes, 2 Tbsp hemp hearts.

-Tropicolada Fiesta: 2 cups spinach, 2 cups coconut water, 1½ cups mango, 1 cup pineapple, 1 banana, 1 Tbsp lime juice.

-Vitamin C Immunity Booster: 2 cups spinach, 2 oranges, 1 cup coconut water, 1 banana, 1 carrot, 2 cups strawberries, ½ cup blueberries. Boosts: powdered probiotics, olive leaf extract, elderberry extract.

-Waldorf: 1 cup romaine lettuce, 4 celery stalks, 2 cups coconut water, 1 banana, 2 red apples, 1 cup grapes, ¾ cup walnuts, splash of lemon juice

Watermelon Splas: 2 cups spinach, 3 cups watermelon pieces, 1 nectarine, 1 apple, 1 banana.

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

Gingerbread Muffins

Gingerbread Muffins

 

These moist and slightly sweet muffins would be perfect to serve on Christmas morning or for a holiday family brunch. Serve them with chai tea, spice tea, or hot mulled cider as an afternoon snack. They are also good served with a dollop of creamy almond butter.

 

Dry Ingredients:1 1/2 cups teff flour1/4 cup tapioca flour or arrowroot2 teaspoon baking powder1/2 teaspoon baking soda1/2 teaspoon sea salt2 teaspoons cinnamon1 to 2 teaspoons ground ginger1/2 teaspoon ground nutmeg

 

Wet Ingredients:1 cup prunes1 cup very hot water2 tablespoons ground chia seeds1/2 cup unsweetened applesauce1/4 cup olive oil or coconut oil1/4 cup maple syrup1/4 cup blackstrap molasses2 teaspoons vanilla

 

Preheat oven to 350 degrees F. Line a 12-cup muffin pan with paper liners.

 

In a large bowl whisk together the dry ingredients. Set aside. Place the prunes, hot water, and ground chia into a blender and let soak for 10 to 15 minutes. Then puree and add the applesauce, oil, maple syrup, molasses, and vanilla. puree again until very smooth. Pour into dry ingredients and whisk together until combined.

 

Spoon batter into muffin pan. Bake for approximately 30 minutes. Let cool on a wire rack. Serve warm or at room temp. Source: www.NourishingMeals.com.