The Food Blog
Nourishing Corn Chowder (0 Comments)
Who LOVES corn?! Nothing beats in-season, fresh sweet corn. Most people think of corn as a vegetable, but it’s considered a whole grain. Like wheat or rice, it contains lots of fiber, healthy fat, and carbohydrates. I enjoy making my corn chowder with red potatoes, skin on, herbs and lots of flavor, and a nut or plant based milk like almond. A nourishing, figure friendly, gluten free and vegan style dish to enjoy. It’s super simple to create, with fresh ingredients, and so delicious! Simply a crowd pleaser. Hope you enjoy.
Serves: about 4
INGREDIENTS:
1 tbsp olive oil
1/2 onion, diced
2 garlic cloves, minced
1/2 green bell peppers, diced
5 ears of fresh corn, steamed
3 medium potatoes, diced (1/2 inch)
2 1/2 cups almond milk
1/2 tsp sea salt, to taste
2 tsp thyme, dried
2 tsp parsley, dried or fresh
1/2 tsp tumeris
1.8 cayenne pepper
2 tsp flour
INSTRUCTIONS:
In a saucepan, on medium heat, heat the live oil. Sautee onion, garlic, bell peppers until softened for about 3-5 minutes; medium heat.
Add the fresh corn, potatoes, herbs, tumeric and cayenne; blend well. Bring to a boil. Let simmer on medium-low heat for about 6-8 minutes,or until the potatoes are crisp tender.
Combine the flour mixture with 1/2 cup milk in a bowl; blend well. Gradually add the flour mixture to the pot; stirring occasionally for about 5-8 minutes, or until slightly thickened.
Garnish with herbs. Serve in decorative bowls scooping with a ladle. Enjoy!!
NUTRITIONAL VALUE: calories 335, total fat 20g, sodium 20mg, potassium 827mg, total carbohydrates 34g, dietary fiber 6.2g, sugars 6g, protein 5.5g, vitamin A 7%, vitamin C 68%, calcium 3% and Iron 20%. High in vitamin B6, low in fat, and high in vitamin C.
Chocolate & Peanut Butter Protein Bites with nuts and raisins (0 Comments)
So deliciously nutritious! A yummy, no-bake treat that is packed with nutrients to keep you fueled in between meals. Easy breezy to create in your own kitchen, with simple real food ingredients, and whip up in matter of minutes. This treat was inspired by Autumn Calabrese recipe. I just slightly altered the measurements and added in a healthy fat (unrefined/ non-GMO) of coconut oil for enhancing satiety and flavor. You may add in or replace certain items to make them your own type of style. Be creative and have fun with it. These are a perfect snack when you are super busy and don’t have time and on the run. The best part is it requires no oven to make these beauties! Enjoy!
Yields: 34
INGREDIENTS:
4 scoops chocolate Shakeology, or your preferred style
2 cups rolled oats
1/2 cup peanuts, raw
1/2 cup raisins
1 tsp coconut oil, unrefined and non-GMO
1/3 – 3/4 cup almond milk, non-GMO
1/2 cup peanut butter
dash sea salt
shredded coconut, organic
INSTRUCTIONS:
In a medium bowl, combine the chocolate powder, oats, peanuts, raisins and mix well.
Add the almond milk and peanut butter and mix until thoroughly combined.
Place mixture in an 8×8 baking dish with parchment: press down firmly for a smooth surface and strong structure.
Sprinkle on shredded coconut: Cover and refrigerate for about 2-3 hours.
Enjoy when you are ready. It’s best to keep them in the refrigerator to hold it’s shape and stay it’s freshest.
NUTRITIONAL VALUE: calories 85, total fat 5g; cholesterol 3mg; sodium 51mg; potassium 96mg; total carbohydrates 6.4g; dietary fiber 2g and protein 5g. This is low in cholesterol, high in manganese and very high in vitamin B6.
Coconut-Date Energy Bites (0 Comments)
These bite size tasty treats are bursting with energy, fiber, a healthy dose of fat and carbohydrates to keep you fueled throughout the day. With being a mom of three boys this is one of my go-to snacks. It’s so simple to create, nutrient dense and yummy. Perfect snack for on-the-go! Dates are a great source of fiber, energy due to the natural sugar, vitamins and minerals. They help to improve digestion, cardiovascular systems, eyesight with night blindness, anemia and intestinal disorders, allergies, sexual weakness and so much more. Get your daily dose of dates for overall health!
SERVES: 24
INGREDIENTS:
2 cups almonds, raw or nuts of choice
1 cup shredded coconut, unsweetened organic
2 cups Medjool dates
2 tbsp coconut oil, melted
1 tbsp almond butter
1 tsp honey, raw
1 tsp sea salt
INSTRUCTIONS:
In a food processor, combine nuts and shredded coconut; until crumbly. Add in dates, coconut oil, nut butter, honey and sea salt; process until a sticky uniform batter is formed.
Once blended, scoop about 1 tbsp of dough and roll between your hands to form a ball. Place on baking dish with a lined parchment; place in the freezer to set for at least an hour before serving. You may store in the refrigerator for up to a week, or longer shelf life in freezer. Before chilling the balls, you may garnish with cocoa powder, nuts or shredded coconut. Enjoy!
NUTRITIONAL VALUE: calories 103; total fat 6.6g; sodium 79mg; potassium 148mg; total carbohydrates 10.5g; dietary fiber 2.2g; protein 2.2g; calcium 3% and iron 5%.
Kale and Mushroom Quiche (0 Comments)
It’s been awhile since I made a quiche. My inspiration came from these beautiful organically grown pasture-raised eggs that we had received. We recently stopped by the market in picking up fresh produce of kale, mushrooms, onions and more. Love my eggs and colorful veggies. A perfect combination for a tasty quiche. I decided to incorporate these lovely ingredients to make a Kale and Mushroom Quiche with Gruyere cheese. This recipe is quite hearty, satisfying and super simple to create in your own kitchen. A nutrient dense snack that will keep you energized. The recipe consists of healthy protein in each slice, good for you minerals and vitamins. Very low in sodium and sugar. Basically a guilt free treat to enjoy!
HEALTH BENEFITS OF KALE:
Low in calorie food
High in fiber
High in iron
high in vitamin K
Packed with powerful antioxidants
Excellent anti-inflammatory food
Promotes a healthy cardiovascular support
High in calcium
Great detoxification food item
SERVES: 8-10
INGREDIENTS:
1 9 inch pie
2 tbsp olive oil
1/2 onion, white
1 cup mushrooms, sliced
2 garlic cloves, minced
2 cups kale, organically grown (shredded)
1/4 cup Parmesan
1/4 cup Gruyere cheese
1/4 cup light cream, organic
4 eggs, pasture-raised
INSTRUCTIONS:
Preheat oven to 350 degrees. Prepare crust or pie dough to be ready to fill.
In a saucepan, over medium heat, place 2 tbsp olive oil in the pan. Once heated, add the onions, mushrooms, and garlic; saute for about 6-7 minutes, or until soft and fragrant.
In a large bowl, whisk together the eggs, the cheeses and cream. Blend well.
Place a layer of kale on the bottom of the crust. Spread the saute mixture from the pan with the kale. Then sprinkle the rest of the kale over that. Pour the egg mixture into the tart.Make sure the egg mixture is distributed evenly in the pan.
Top with a sprinkle of Gruyere cheese, Parmesan, and some fresh parsley.
Place in the ready hot oven and bake for 30-35 minutes, or until soft but firm texture.
Enjoy!!
NUTRITIONAL VALUE: calories 10; total fat 4.6g; cholesterol 65mg; sodium 31mg; potassium 122mg; total carbohydrate 2.5g; protein 3g; vitamin A 43%; calcium 3%; vitamin C 28% and Iron 4%. Low in sodium and sugar. High magnesium, potassium, vitamin A and vitamin C.
Coconut Cashew Cherry Bars (0 Comments)
A wonderful wholesome snack for on-the-go. A nutritious and yummy treat that requires no oven, just simple raw ingredients, and so easy to create in your own kitchen. This treat is quite adaptable! You may replace the items with other nut butters, seeds, other berries and/or crushed nuts. Be creative and make it your own. This snack contains high nutrients of Iron, manganese and vitamin B6. Plus very low in sodium and no cholesterol. Good for you for overall health and wellness.
SERVES: about 16
INGREDIENTS:
2 cups rolled oats, organic or gluten free style
3/4 cup shredded unsweetened coconut, organic
1 cup raw cashews, unsalted
1 tbsp flax seed meal, organic
1/2 cup dried cherries, organically grown
1/3 cup honey, raw unprocessed (Really Raw Honey company)
1/2 cup almond butter
2 tsp coconut oil, certified organic and unrefined
sea salt, dash
INSTRUCTIONS:
In a medium bowl, combine the rolled oats, nuts, coconut, flax seed meal and dried cherries. Set aside.
In a medium saucepan, medium low heat, combine the honey, nut butter, coconut oil and sea salt. Stir until warmed and smooth. Turn off the heat. Add the wet mixture to the dry ingredients thoroughly.
Transfer mixture to a prepared baking dish (9 inches) and press firmly into the pan to ensure a firm surface. Press very firmly!
Next place the pan, covered with parchment, in the refrigerator for about a couple hours, or until it has set firmly. For extra crunch, place in the freezer for 15 minutes. Cut into 16 squares and wrap them individually for a grab and go type of snack for a busy day ahead. These will keep at room temperature for about a week, or in the refrigerator for much longer. Enjoy!
NUTRITIONAL VALUE: calories 172; total fat 12; sodium 22mg; potassium 166mg; total carbohydrates 13.5g; dietary fiber 3.3g; sugars 1.8g; protein 4g; vitamin C 2%; calcium 1% and Iron 22%.
Clean-Eating Chocolate Brownie (0 Comments)
These clean-eating chocolate brownies make a great dessert with a healthy twist of black beans. The beans blend in so well that your kids won’t even notice. I kid you NOT. My boys loved these and were gobbled up quite quickly! It’s a perfect way to incorporate added nutrition with fiber and protein, but they also provide a healthy amount of iron and folate. Easy to create in the kitchen and super delicious. You may serve as is, or for a special occasion dress it up with a berry compote and whip cream for added detail.
YIELDS: 12
INGREDIENTS:
3/4 cup black beans, organic
1/2 cup olive oil
2 eggs, pasture raised
1/4 cup unsweetened cocoa powder
2 tbsp flaxseed meal
1/4 cup sweetener
1 tbsp coffee, freshly brewed
1 tsp vanilla
1/2 cup dark chocolate chips
1/3 cup flour, preferred type
1/2 tsp baking powder
dash, sea salt
INSTRUCTIONS:
Preheat oven to 350 degrees.
In a blender, puree beans with olive oil. Add the eggs, cocoa, flax, sweetener, coffee and vanilla. Melt half of the chocolate chips and add to the blender. Puree on medium high until smooth.
In a separate bowl, combine flour, baking powder and sea salt with a whisk. Add to mix in the blender and pulse until incorporated. Stir in the remainder of chocolate chips.
Pour mixture into a greased (9×9) baking dish. Bake for about 20 minutes, or until the edges are matte and interior is shiny. Allow to Let cool for 15 minutes before slicing. Enjoy!
NUTRITIONAL VALUE: calories 170, total fat 11g, cholesterol 27mg, sodium 12mg, potassium 252mg, total carbohydrates 15g, dietary fiber 3g, sugars 3g, protein 5g, calcium 3% and iron 9%. A very low in sodium and high in vitamin B6 type of treat.