The Food Blog
Chocolate Gingerbread Protein Bites (0 Comments)
An inspired holiday treat to create in your kitchen that is super simple, nutritious, allergen free and super delicious.
It’s hard to believe that Christmas season is here. This year has flown by. And that time of the year to whip up all your holiday recipes. One of my favorite fall/ winter flavors is the gingerbread. I love the way it permeates throughout the house. Mmmmmm!! So… here is my inspired snack that is easy, no bake and made with pure goodness. No guilt here.
YIELD: 20
INGREDIENTS:
1/2 cup cashews
1/2 cup rolled oats
1 scoop chocolate Shakeology
1/2 tsp pumpkin pie spice
1 tsp ground ginger
1 tbsp molasses
INSTRUCTIONS:
Place all ingredients in a food processor and process until the mixture begins to stick together. Place mixture to a bowl and gently roll into bite- sized balls between the palms of your hands.
Once rolled, place in an air tight container and let refrigerate for about a half hour to let set. Enjoy and take them on-the-go.
NUTRITIONAl CONTENT: Calories 51g; total fat 1.9g; sodium 9mg; potassium 72mg; sugars 3.7g; protein 2g; vitamin A 5%; vitamin C 15%; calcium 2% and Iron 4%. A no cholesterol, very low in sodium and very high in nutrients ( manganese, thiamin, vitamin B6 and vitamin C) snack.
Curry Parsnip and Apple Soup (0 Comments)
This creamy and aromatic soup warms you up and keeping you satisfied. This parsnip and apple soup has a combination of curry, coriander and ginger to tantalize your taste buds. Just fresh, simple, and delicious.
Parsnips are a healthy combination of vitamin c and k, b vitamins, phosphorus, potassium and manganese. It has anti-cancer properties as well as a great source of dietary fiber, promotes healthy digestion and helps to reduce cholesterol levels in the body. Parsnips are quite versatile by adding them to salads, casseroles, pancakes and roasted alongside with carrots for contrast. Also, a great thickening agent in soups, too. The simple super food with many health benefits for overall wellness.
SERVES: 4
INGREDIENTS:
1-2 tbsp olive oil
1 1/2 pounds parsnips (about 5), peeled and chopped
1 onion, large
3 garlic cloves, peeled and minced
4 cups chicken broth, or vegetable, low sodium
1 cup water
2 potatoes, peeled and chopped
1 1/2 tsp curry powder
1 1/2 tsp coriander
1 tsp cumin
1/2 tsp ginger, fresh or powder
4 tsp lemon juice, fresh
dash salt, to taste
dash black pepper, to taste
crackers or yogurt, for garnish
INSTRUCTIONS:
In a large pot, over medium heat, cook oil. Add the chopped parsnips and onion together in the pot; let cook, stirring occasionally, until it begins to brown about 5-7 minutes. Add the garlic; let cook until fragrant, about 45 seconds, stirring consistently not to burn. Add the broth, water, potato, apples, curry powder, coriander, cumin and ginger; bring to a boil. Cover and reduce heat to medium low; let simmer until vegetables are tender. About 20 minutes.
Next, puree the soup in a blender or immersion style until smooth. Blend the soup in batches. Return the soup to the pot and add the lemon juice, salt and pepper. When ready, garnish with either crackers or a dollop of yogurt. You may add some coriander for taste.
NUTRITIONAL CONTENT: calories per serving 303; fat 6g; cholesterol 6mg; carbohydrates 58g; sodium 400mg; protein 8g; fiber 12g and potassium 1200mg
Whole Grain Dark Chocolate Chip Cookies (0 Comments)
These cookies are amazingly chewy and delicious. I mean – who doesn’t love chocolate chip cookies?! So yummy. They are super simple to create, by using one bowl, with less mess to clean up. And are mostly guilt free with less sugar and made with pure whole grain flour for nutritional value. These cookies were a two thumbs up with the whole family. Simply delicious!
YIELD: 24-36
INGREDIENTS:
3-4 tbsp unsalted butter, organic
1/4 cup sugar in the raw, or maple syrup
1 egg, local and large (pasture raised)
1 1/3 cup whole wheat pastry flour
1/2 tsp baking soda
1/2 cup dark chocolate chips
INSTRUCTIONS:
In a large bowl, combine the butter and sugars together until well combined. Add the egg in and stir well. Next, add the flour and baking soda until combined. Mix in the chocolate chips together. Let refrigerate for about 20-30 minutes.
Preheat oven at 350 degrees. Meanwhile line a cookie sheet with parchment paper and place the rack in the middle of the oven. Take the cookies out of the refrigerator and drop the mixture, or shape with hands, on the cookie sheet about one inch apart. Let bake for about 8-10 minutes, or until light golden brown around the edges. Allow to cool and store in a container to make them last. Take them out when ready to serve. Enjoy!
NUTRITIONAL CONTENT: Calories 33, total fat 0.3g; sodium 14mg; potassium 27mg; total carbohydrates 6.4g; dietary fiber 0.7g; sugars 1.5g and protein 9g.
Thai Coconut and Lemongrass Soup with Shrimp (0 Comments)
This is one of my absolute favorite Asian style dishes. The flavors of this dish vary from deep and complex to fresh and clean all at the same time while fooling your family or guests into thinking you spent the whole day slaving in the kitchen. The coconut soothes while the chillis and ginger boost the immune system and blast away any potential viruses that may come your way.
Did you know, lemongrass is an aromatic healer? Lemongrass offers a wide array of medicinal benefits and is in high demand due to it’s anti-bacterial, anti-fungal and anti-microbial properties across Southeast Asia and the African continent. The item has a long list of essential nutrients such as vitamin A, Bi, B2, B3, folate and vitamin C. It also contains potassium, calcium, magnesium, manganese, phosphorus, copper and iron, which increase healthy functioning levels for the body. It’s wonderful for detoxing, type 2 diabetes, stomach and respiratory issues, fevers, infections, aches, skin care, edema issues and so much more. A simple super food item you need to have in your pantry.
When cooking with this simple super food, cut off the green leaves and use the base of the stalk only. Remove the tough layers and then prepare the stalk depending on how you are using it. For soups, use the whole stalk to flavor, but first bruise it in order to release the oils; and take the stalk out before serving due to toughness. You may want to think of lemongrass as a substitute for lemon zest or ginger. If you never tried lemongrass before, here is the perfect opportunity.
SERVES: 6
INGREDIENTS:
4-5 cups chicken stock, or preferred vegetable style
5 lime leaves
2 limes, juice and fresh
2 lemongrass sticks, bruised
one galangal, or ginger ( 1-2 inch piece) thinly sliced
3 tbsp fish sauce
1 cup coconut milk, organic and non-gmo
15 prawns/shrimp
3 red chilies, or green jalapeno, deseeded and chopped
handful of cilantro, fresh
Asian chili garlic sauce, pinch
rice noodles, cooked
INSTRUCTIONS:
In a large pan, place stock, lime leaves, lime juice and fish sauce and bring to a boil. Add the coconut milk, shrimp, Asian chili garlic sauce and chilies to the pot; cook for a couple minutes, or until shrimp is cooked through. Add the majority of the cilantro to the pot. Add more seasoning or fish sauce, if needed.
When ready, serve in bowls with the reserved chilies and cilantro for garnish. You may add cooked rice noodles to it as well.
NUTRITIONAL CONTENT:
calories 170g; total fat 10.9g; cholesterol 115; sodium 700mg; potassium 232mg; dietary fiber 1.1g; sugars 12.9g; protein 13.8g; vitamin A 6%; calcium 6%; vitamin C 2% and Iron 5%.
Overnight Oats (Vegan) (0 Comments)
Here is a simply satisfying morning meal that is creamy, packed with nutrients and vegan style. This is basically an effortless chilled porridge. I used gluten-free oats with banana, flax seed meal, almond milk, cinnamon and pure vanilla. This is combined well together overnight in the refrigerator. A great meal for on-the-go, easy to create with real-food ingredients and so yummy. This is perfect to have cooled for those hot and humid days and warmed up for those chilly type of weather days. A complete nourishing meal for the soul. Also, feel free to mix it up with ingredients you prefer and creative toppings. Hope you enjoy!
YIELD: one bowl
INGREDIENTS:
1 banana, mashed
2 tbsp flax seed meal
1/4 tsp cinnamon
1/2 cup rolled oats, gluten free
3/4 cup almond milk, or preferred type
1/2 tsp pure vanilla
INSTRUCTIONS:
In a small bowl, mash the banana well until smooth. Add in the cinnamon and flax seed meal: combine well.
Stir in the rolled oats to the banana mixture until smooth. Mix well. Cover and refrigerate, or at least for two hours.
In the am, stir the oats to combine. If it feels to runny you may add in more flax and if too thick, add in more milk for a smoother consistency. You may warm it up, or have it just as is. Don’t forget to add in the toppings for garnish. Enjoy!
NUTRITIONAL VALUE: calories 300; total fat 20g; sodium 16mg; potassium 506mg; total carbohydrates 20g; dietary fiber 5.6g; sugars 10g; protein 4g; vitamin A 1%; calcium 2%; vitamin C 13 % and iron 20%. No cholesterol, very low in sodium, high in manganese and very high in vitamin B6.
Slow Cooked Beef Stew with Sweet Potatoes (0 Comments)
What I love about this recipe is that it is packed full of flavor, nutrients and slow cooked. A two thumbs up with the hubby! Even my little one, only 8 1/2 months, enjoyed this stew as well. He is such an adventurous soul.
I don’t know about you, but I love utilizing my crock pot in the cooler months. The meals are so wonderfully satisfying and excellent for the whole family or a crowd. You can never go wrong. This recipe was slightly altered by an inspiring cookbook and tasted delightfully delicious. A classic beef stew with a healthy twist that nourishes the mind, body and soul. And I LOVE sweet potatoes! They are a great substitution for it’s white counterparts. Did you know, while yams and sweet potatoes are often used interchangeably in recipes, sweet potatoes contain higher doses in nutrients? So good, versatile and good for you. Below are some health benefits of sweet potatoes.
HEALTH BENEFITS OF SWEET POTATOES:
Calming for the stomach
Anti-inflammatory
Heart healthy
Boosts immunity
Rich in beta-carotene
Good for lung functions
Helps to detoxify heavy metals
Regulate glucose levels
Easily digestible
NOW let’s scroll down to the recipe……..
SERVES: 6
INGREDIENTS:
1 tsp olive oil
1 lb beef stew meat, raw and lean
1 onion, medium, chopped
2 carrots, organic, chopped fine
2 celery stalks, chopped
3 garlic cloves, minced
6-7 cups beef broth, organic and low sodium
1/2 cup red wine
1/4 tsp sea salt, to taste
1 tsp black pepper, to taste
1 tsp Asian chili garlic sauce
1-2 tbsp Worcestershire sauce
3 bay leaves
1/2 tbsp oregano, dried
2 tomatoes, organic and chopped
3 sweet potatoes, skinned and roasted (cut into 1 inch cubes)
2 tsp corn starch, GMO free
filtered water
INSTRUCTIONS:
Have the crock pot in place and ready to go. Set aside.
For the sweet potatoes, place them on a cookie sheet and puncture with a fork; roast them on broil until soft. Once ready, peel the skin and cube them for the pot.
In a large sauce pan, heat the olive oil over medium heat.
Add the stew meat and cook for about 4-5 minutes, stirring frequently, or until browned.
Add 1 tbsp Worcestershire sauce along with the onion, carrots and celery, Let cook for about 5-6 minutes, or until fragrant or soft.
Add the fresh garlic and let cook for 1-2 minutes; stirring frequently to prevent burning.
Place the ingredients from the sauce pan and sweet potatoes to the crock pot.
Add the broth, cup of water, another tbsp Worcestershire sauce, red wine, bay leaves, Asian chili garlic sauce, herbs and tomatoes.
Cover and cook for 6-8 hours on low setting. A half hour prior, combine cornstarch and water; blend well. Add into the crock pot and mix well for a couple minutes.This will help thicken the texture slightly. When ready, place the stew in decorative bowls and enjoy. A wonderful meal for the whole family!
NUTRITIONAL VALUE: calories 283; total fat 10g; saturated fat 4g; cholesterol 87mg; sodium 430mg; carbohydrates 17g; fiber 4g; sugars 6g and protein 32g.