ReNEWU Meal Ideas-Baked Yams
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
- Place all ingredients except for the poppyseeds in a blender and blend until smooth.
- Add poppyseeds to blended dressing. Pour in a air-tight jar or seal-able container and shake it up.
- 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.
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!
Ratios (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:
|
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.
Creamy Almond Kale Smoothie
Creamy Almond Kale Smoothie
This smoothie recipe makes a great after school snack for your children. Serve it with carrot sticks and apple slices. Start with one pear and if you need the smoothie a little sweeter, add part or all of the second pear. If you are following our Elimination Diet you can use this smoothie duringPhase 3.
2 cups raw almond milk
1/2 bunch kale
1 to 2 pears, cored and chopped
Place all of the ingredients into a high-powered blender and blend until smooth and creamy. This recipe makes approximately 4 cups. Drink immediately or store in a covered glass jar in your refrigerator for up to 2 days. Source: www.NourishingMeals.com
Nourishing the New Mom
Nourishing the New Mom
I have a special place in my heart for this phase of life. This is where it all begins, in utero, and then during those first precious days and weeks spent nursing while gazing into your little miracle.
Making milk is truly amazing. I remember the first sensations of my milk coming in with my firstborn, and then the gulping, eyes rolling back…”punch drunk on mommy’s milk” Tom would say.
I didn’t know I had it so easy. Lily latched on immediately without a problem, my milk came in so soon, she never cried (until I ate broccoli soup that is).
I was well nourished. My mom was there to care for me and cook for me. My breakfasts arrived on a tray with a flower. Sweet rice cereal, toast with almond butter, sliced fresh fruit in a bowl. Lunches of homemade chicken noodle soup chocked full of kale and dinners of wild salmon, beets, yams, greens, and quinoa were on the menu. These are nourishing, breast milk-promoting foods.
New moms need to be taken care of. They need to feel safe and secure so they can do the most important thing in the world, care for their new baby.
My mom was there for all of my births and then stayed for weeks after my babies arrived, cooking and cleaning everyday. When our twins were born, she added “playing with the girls” to the list.
Rest, water, and good food are the three most important factors to get that milk flowing. There are certain foods that can help promote the flow of breast milk (though most of the evidence is anecdotal). My knowledge comes from my own experience and from the stories of other moms.
There are also foods that can cause problems with the new breastfeeding baby and should be avoided for the first 3 months or so. Below is my list of super breastfeeding foods for the new mom and foods to avoid.
Yesterday we got a call from a friend who just gave birth to a beautiful little baby girl. She had an emergency c-section and needed some help getting her breast milk to come in. It was my time to pay it forward. My friends came to my need for the first 4 months after my twins were born and brought meal after meal after meal (even with a number of food restrictions).
So the girls and I cooked up a pot of homemade chicken noodle soup, red lentil dal, brown rice, roasted yams, sesame halibut, a baby green salad with grated raw beets, ginger salad dressing, hummus, and cut raw veggies. Grace and I delivered the food just in time for dinner and were lucky enough to meet the sleepy new baby.
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
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)
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)
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
Prenatal vitamins (the iron may be irritating to baby)
Chocolate
Prenatal vitamins (the iron may be irritating to baby)
I have included a recipe here that would also be nourishing for a new mom. It is also a great, simple recipe to make on busy days (and because I bet many of you reading this blog are not new moms!). If you have meals or foods that worked for you during this phase of life, please share!
Curried Lentil and Rice Casserole
I initially created this recipe to utilize the fresh turmeric I had on hand, but it also can be made with dried. If you work during the week, then try making this recipe on the weekend to have available for the week. The long baking time may not make this suitable for a quick weeknight meal. I use a stone casserole dish for this recipe. Portions can also be frozen into small containers for future use. Enjoy!
a few tablespoons extra virgin olive oil
1 medium onion, chopped
1 to 2 tablespoons finely chopped fresh ginger
1 tablespoon finely chopped fresh turmeric, or 1 teaspoon dried
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cinnamon
2 teaspoons sea salt
4 carrots, chopped
1 1/2 cups french lentils
1 cup long grain brown rice
5 cups water
1 can coconut milk
Preheat oven to 350 degrees F.
Saute onion in olive oil until soft, about 5 to 6 minutes. Add ginger, turmeric, spices, and salt. Continue to saute for another 2 minutes until fragrant.
Place onion-spice mixture into a large casserole dish. Add carrots, lentils, rice, water, and coconut milk. Mix together well. Cover and bake for 2 hours.
After 2 hours, turn oven temp up to 425 degrees F. Remove cover and cook for another 20 to 30 minutes to let excess liquid cook off. Stir and serve!