The Food Blog
Coconut-Curry Shrimp (0 Comments)
A super simple, protein packed and flavorful dish to create in your kitchen. A robust, but delicate dish made with coconut and curry to tantalize your taste buds. Created with real food ingredients and made within under 20 minutes for you or the whole family. You may dress this up with rice, quinoa, or just by itself garnished with fresh herbs and squeeze of lime juice. So simply delicious and good for you!
Yields: 1 serving
INGREDIENTS:
1/4 cup coconut milk, canned
1 tsp lime juice, fresh
1/2 tsp pure maple, or honey
1/2 tsp curry powder
1/4 tsp ginger, fresh or powdered, or 2 drops of essential oil
1/4 tsp garlic, finely chopped
6-8 ounces shrimp, raw, peeled and deveined
dash black pepper
dash sea salt
1 tsp olive oil
1 red bell pepper, medium and chopped
5-6 cilantro sprigs (garnish)
INSTRUCTIONS:
In a small bowl; combine coconut milk, lime juice, maple, curry, ginger and garlic. Mix well and set aside.
Season shrimp with salt and pepper.
In a large skillet, heat oil over medium heat.
Next, add the shrimp and bell peppers and let cook for about 30 seconds while stirring consistently.
Add the coconut mixture to the pan. Bring to a boil. Reduce heat to low; gentlyboil for about 5 minutes, or until the sauce thickens and shrimp is opaque and firm.
Serve in a bowl or dish, garnish with cilantro and a sprinkling of fresh lime juice.
NUTRITIONAL VALUE: calories 346; total fat 23g; cholesterol 214mg; sodium 750mg; total carbohydrates 12g; dietary fiber 2g; sugar 5g and protein 26g.
Choco-Cafe Latte Brownie Bars (0 Comments)
These little squares of heaven are raw and super fudgy. A delicious and nutritious snack made with Shakeology. It is not only good in smoothies, but complements well with pancakes, yogurts, baked goods and so much more. These no bake bites are full of nutrients, rich in flavor, and made with real food ingredients. And, the best part, they are guilt free. The best of both worlds, right?! A tasty treat that is super simple to create, with minimal prep work, and under 5 ingredients. A dessert you can feel good about giving to your family and/or friends.
SERVES: about 15
INGREDIENTS:
1 banana, medium and mashed
1/2 cup peanut butter, or almond
1/4 cup cocoa powder
2 scoops Cafe Latte Shakeology
1 tbsp maple syrup
dash, sea salt
INSTRUCTIONS:
Line a 8×8 baking dish with parchment.
In a medium bowl, combine the mashed banana, nut butter, cocoa powder,sea salt and Shakeology; mix well with either a fork or spatula until combined well.
Place the mixture into the prepared pan. Spread evenly with a spoon and due to stickiness press down firmly with parchment. Cover and refrigerate for at least an hour to allow to set. You may place in the freezer for a shorter amount of time and then put in the refrigerator to keep it firm.
When ready, cut into 15 squares. And voila! A tasty treat for all to enjoy.
NUTRITIONAL VALUE: calories 75; total fat 4.5g; cholesterol 8mg; sodium 60mg; pottasium 137mg; total carbohydrates 53g; dietary fiber 1.2g; sugars 2.5g; protein 4.5g; calcium 2%; vitamin C 1% and Iron 6%. This treat is high in manganese and very high in vitamin B6.
Mustard Vinaigrette (0 Comments)
I don’t know about you, but I enjoy creating my own dressing at home. Sometimes I like to make an Asian, Italian, yogurt based, or fruit infused dressings. I love to experiment. Today is a simple mustard vinaigrette and consists of only 5 ingredients, with real food ingredients, and a no fuss condiment. Plus you don’t have to worry about the excess sugar, flavorings and chemical alternations when buying from the store. It’s fun, creative and something you will feel good about serving to guests and family. This will keep well in the refrigerator for about a few days or so. I enjoy utilizing the mason jars with a tightly fitted lid and descriptive label for my condiments. Simple. Classy. Good for you.
SERVES: about 4
INGREDIENTS:
1 tbsp Dijon mustard
1-2 tbsp balsamic
dash, sea salt
dash, black pepper
1/2 cup olive oil
1 clove of garlic
DIRECTIONS:
In a small bowl, combine the mustard, balsamic, salt and pepper. Slowly drizzle in the olive oil and whisk well.
Peel the garlic and lightly crush it while keeping it intact. Place in the dressing and allow to marinate for about 30 minutes. then before serving, remove the garlic from the dressing.
NUTRITIONAL VALUE: calories 200; total fat 25g; sodium 45mg; potassium 8mg; total carbohydrates 0.5g; protein 0.2. No cholesterol, low in sodium, and very low in sugar type of dressing.
Easy Dark Chocolate Chip Cookies (0 Comments)
Creating cookies from scratch don’t always need to be time intensive. These 5 ingredient cookies are simply delicious, with no fuss in the kitchen, and made with simple ingredients that you may already have on hand in your pantry. They are low in saturated fat and sugar and high in selenium, thiamin and vitamin B6. They were a hit with the family so much that I should’ve made a larger batch. So yummy. Healthier than most. And a two thumbs up!
SERVES: about 12-15
INGREDIENTS:
1/3 cup unsalted butter
1/4 cup coconut sugar
1 egg, large and pasture raised
1 cup flour
1-2 tbsp flax seed meal
3/4 dark chocolate chips
dash, sea salt
INSTRUCTIONS:
In a bowl, either a hand mixer or stand up style, cream in the butter and sugar together until fluffy.
Add in the egg until incorporated.
Stir in the flour in halves with the sea salt and chocolate chips; do NOT over mix otherwise it will be tough.
On a ungreased cookie sheet, or silpat scoop about 2 tbsp onto the sheet. Slightly space the cookie in between each other to fill out.
Place in oven and let bake for about 10-12 minutes, at 350 degrees, or until golden brown around the edges while the middle slightly under cooked for softness.
When done, let them cool for about 5 minutes before enjoying them. And voila! a tasty treat you will feel good about serving to your family or guests.
NUTRITIONAL CONTENT: calories 40; cholesterol 11mg; sodium 4mg; potassium 17mg; total carbohydrates 6.7g; protein 1.3 and iron3%.
Slow Cooked Chicken Enchiladas (0 Comments)
I love my crock pot because it’s such a great tool to create beautiful and colorful dishes without much fuss and full of versatility. A wonderful meal to nourish yourself internally and warm your soul up on a chilly night. I was inspired by an image i had seen and knew i needed to try it. With some minor alterations of ingredients, this dish came out absolutely delicious. A super simple dish made with real food ingredients, flavorful, packed full of nutrition and satisfying.
YIELD: about 10
INGREDIENTS:
1 tsp olive oil
1 onion, medium
2 cloves of garlic
2 jalapenos, medium, seeded and devined, chopped
1lb chicken tenderloins, or breast
1 1/2 cups quinoa, rinsed
1 can black beans, rinsed
1 cup corn , fresh and steamed, sliced
2 cups colored cherry tomatoes
1 cup filtered water
1 can red enchilada sauce
2 tbsp Mexican chili powder
1 tbsp cumin
2 tsp coriander
dash sea salt
1 cup shredded jack (or cheddar or Mexican blend) cheese
3 medium green onions
1/4 cup fresh cilantro, chopped
INSTRUCTIONS:
In a saucepan, on med-high heat, heat the olive oil.
Add the onions: let cook, stirring frequently, for 2-3 minutes, or until soften.
Add the garlic, jalapanos: cook until they are soft and fragrant.
Add the chicken: let cook until thorough, for 5-6 minutes of each side.
Remove chicken and set aside. Shred chicken with a fork.
Place the shredded chicken, quinoa, beans, corn, tomatoes, water, enchilada sauce, and seasonings in the slow cooker; mix well together and cover. Cook on high for 4 hours, or until liquid has been dissolved. Plus quinoa softened.
Remove the lid and stir mixture. Taste and if needed season with salt and pepper. Add the cheese; mix well. then cover and let the cheese melt.
You may in decorative bowls and garnish with the green onions and cilantro; serve immediately.
NUTRITIONAL VALUE: calories 320; total fat 11g; cholesterol 12mg;sodium 390mg; total carbohydrates 37g; dietary fiber 9g;sugars 3g and protein 18g.
Broiled Avocado Egg Breakfast (0 Comments)
A delicious, satisfying and nutrient dense snack or an energizing breakfast for on the run.
This is made with simple real food ingredients with hardly any prep at all. Remember healthy fat is your friend. Avocados are a nutrient all star with it’s great source of potassium, omega 3- fatty acids and lutein. And why you should have them more often? Firstly, not only just tasty but it helps to absorb other nutrients in other foods when consumed, lowers cholesterol, it erases arthritis symptoms, promotes healthy vision and weight loss, it’s heart healthy and reduces certain risks of cancers. The benefits of this simple super food will increase your likelihood of overall well being. This simple dish truly hit the spot. A nutritious and tasty combination to keep you fueled and satisfied.
SERVINGS: 1
INGREDIENTS:
1 avocado, ripe
2 eggs, pasture raised
dash, black pepper
dash, sea salt
1 tbsp cilantro, or preferred (chives, parsley, etc)
dash, cayenne pepper
INSTRUCTIONS:
Preheat the broiler.
Slice the avocado in half and take out the pit of course. Then scoop out about 2 tbsp of flesh from the center of the avocado, just enough for the egg to be snug.
Place the sliced avocado in a heatproof dish. Do make sure they fit tightly otherwise the egg whites will spill out.
Crack the egg in the halved avocado. Do your best to crack the yolk in first, then let the egg whites spill in to fill up the space.
Place them in the oven: let bake for about 15-20 minutes, or until the egg whites look set.
Remove from the oven and season with black pepper, sea salt, preferred herbs and a pinch of cayenne (opt), or garnish of choice.
NUTRITIONAL VALUE: calories 538; total fat 48.o0;cholesterol; 300g;potassium 1106mg; total carbohydrates 18g; sugar 1.7g; protein 15g; vitamin A 18%; calcium 7%; vitamin C 34% and Iron 16%.