was successfully added to your cart.
Tag

#holisticrecipes Archives - Link Endurance

LINK Endurance Pre Workout Shake

By | Recipes | No Comments

As Holistic Nutritionists, we are always coaching clients on how to race fast AND recover fast – but not only fast, recover WELL. Could you shove a couple of donuts down your throat with a pot of coffee before a race and probably have a pretty good race? Sure. Race in and race out, though? No. Here’s why: by practicing the thinking of “I just need food so I can burn it – it doesn’t matter what it is or the quality of it…” is completely backwards.

Many people who workout a lot (we would define “a lot” as more than 6-7 hours per week…) or who are endurance athletes, etc. make the mistake of thinking that because they workout so often, they can afford to eat whatever they want, whenever they want. Again – completely backwards.

Sorry to burst your bubble, but it is truly the opposite. Because you workout so much, the cleaner you need to eat. Now, can you afford to eat more? Yes, for sure! But WHAT you eat – particularly the quality of it, is vital! The higher quality food you put in, the faster you will race and recover. Not to mention the clearer you will be able to think while working or make decisions on the race-course.

We cannot say it enough: WHAT YOU PUT IN IS WHAT WILL COME OUT!

Hence: our favorite pre-race shake! Well, let’s be clear: Mo’s favorite. If you’ve been following us for a while, you know that Alix doesn’t go near bananas. If you don’t either, no worries – simply omit. But if you’re cool with them, leave it! It will make the shake really creamy in texture!

This shake is FULL of the nutrition you need prior to a race –

  • The tart cherry juice and banana are fast burning carbs – but not so many that you will crash. Plus, the tart cherry juice is an incredible anti-oxidant, so it will help fight off those free-radicals that get released when racing or during a hard workout!
  • The maca powder is incredible for your hormones…
  • The cacao powder is an anti-oxidant and is high in iron and magnesium…
  • The ground chia is a great source of fiber and the almond butter a clean source of fat – but neither will weigh you down, but will slow down digestion just long enough for this shake to last you until after your 45 – 60 minute workout or until your first bite of race fuel during the race…
  • The MCT or Coconut Oil are medium chain triglycerides that the body will digest as it would carbohydrates vs fat – meaning, it won’t slow anything from getting into the bloodstream!

So if you have a big workout coming up – give this a shot! It’s one of our favorites! You will feel the difference in your ability to push!

Enjoy!

LINK Endurance Pre-Workout Shake

Serves 1

Ingredients:

  • 4-6 ice cubes
  • 4oz unsweetened almond or coconut milk
  • 4oz tart cherry juice
  • ½ banana
  • 1 scoop high quality protein powder*
  • 2 tbsp cacao powder
  • 1 tsp maca powder
  • 2 tbsp ground chia seeds
  • 1 handful of spinach or baby kale
  • ½ tbsp MCT or coconut oil
  • 1 tbsp fresh ground almond butter
  • 1 tsp ground cinnamon
  • pinch of sea salt

Directions:

  • Blend all ingredients in a high-powered blender and drink up – ideally no more/less than 90 minutes to 2 hours prior to your race or workout start!

Notes:

Print Recipe
LINK Endurance Pre Workout Shake
Instructions
  1. Blend all ingredients in a high-powered blender and drink up – ideally no more/less than 90 minutes to 2 hours prior to your race start!
Recipe Notes

We suggest the following protein powders due to their quality of ingredients and great taste: Roo Whey Protein Ancient Nutrition Bone Broth Protein Pure Encapsulations Plant Based Protein

Share this Recipe

Deviled Egg Potato Salad

By | Recipes | No Comments

Potato Salad brings back all the feels for me… EVERY time we went to my grandparents house, growing up, we always had homemade barbecue! I grew up in Texas, so no shock there, right?

My grandaddy would smoke ribs and my grandmother always made THE best pinto beans, skillet cornbread and yep – you guessed it: Potato Salad! …we also always had deviled eggs – but not in the potato salad.

Her potato salad was always my favorite because it was just enough “dressing” to coat the potatoes but it was never, well, slimy. You know how some potato salads are just nothing but sloppy mayo? Yuck! 🙂

My potato salad recipe is a rendition of hers, but I thought: “Why not add the deviled eggs to the potatoes?” Plus, Mo would eat his weight in deviled eggs and while I love to make them, I don’t always have time. And when I do, he’s in heaven. So this recipe kills two birds with one stone and honestly? After you try this, I’m not sure you’ll ever miss having them separately!

Whether you’re prepping for a summer picnic or a trip to the lake… Or something new and fun to put in the kids lunches – MAKE my Deviled Egg Potato Salad! You will love it!

Deviled Egg Potato Salad

Makes approximately 4, 1 cup servings…

Ingredients:

  • 20 small heirloom (purple, red, yellow) potatoes
  • 6 cage-free eggs
  • ¼ cup Primal Kitchen Avocado Oil Mayo
  • 1 tbsp grain mustard
  • 2 tbsp red wine vinegar
  • ¼ tsp paprika
  • salt and black pepper, to taste
  • 1 bunch chives, thinly sliced

Directions:

  • First, boil the eggs. Place eggs in a medium pot with cold water and bring to a boil. Turn heat off immediately and let stand, uncovered, for 5 minutes. Place into a large bowl filled with ice and cold water and let sit for 5-10 minutes, until completely cool. Peel and set aside.
  • Place potatoes into a large pot and cover completely with water, add a big pinch of salt and bring to a boil, turn to simmer and cover. Let cook for 10-12 minutes, until easily pierced with a fork.
  • Meanwhile, make the dressing. In a medium bowl combine the mayo, mustard, vinegar, paprika, salt and pepper. Whisk well to combine. Set aside.
  • Once potatoes are cooked, drain and set aside to cool for 10 minutes.
  • While potatoes are cooling, slice the eggs into 1/8ths (half, half again and then half one more time J ) and place into a large bowl.
  • Once potatoes are cool enough to handle, gently slice into quarters and place into the bowl with the eggs. Pour dressing over the top and sprinkle with ¾ of the chives and another pinch of salt and pepper. Gently toss to combine.
  • Garnish with remaining chives and serve.
Print Recipe
Deviled Egg Potato Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
people
Ingredients
Servings
people
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. First, boil the eggs. Place eggs in a medium pot with cold water and bring to a boil. Turn heat off immediately and let stand, uncovered, for 5 minutes. Place into a large bowl filled with ice and cold water and let sit for 5-10 minutes, until completely cool. Peel and set aside.
  2. Place potatoes into a large pot and cover completely with water, add a big pinch of salt and bring to a boil, turn to simmer and cover. Let cook for 10-12 minutes, until easily pierced with a fork.
  3. Meanwhile, make the dressing. In a medium bowl combine the mayo, mustard, vinegar, paprika, salt and pepper. Whisk well to combine. Set aside.
  4. Once potatoes are cooked, drain and set aside to cool for 10 minutes.
  5. While potatoes are cooling, slice the eggs into 1/8ths (half, half again and then half one more time J ) and place into a large bowl.
  6. Once potatoes are cool enough to handle, gently slice into quarters and place into the bowl with the eggs. Pour dressing over the top and sprinkle with ¾ of the chives and another pinch of salt and pepper. Gently toss to combine.
  7. Garnish with remaining chives and serve.
Share this Recipe

Paleo “Cheesy” Cauliflower with Lemon Coriander Dipping Sauce

By | Recipes | No Comments

THIS cauliflower! I mean… I made it for myself as part of my dinner one night when Mo was gone. I thought: “No way I’ll eat a whole head of cauliflower on my own, so great! I’ll have leftovers!” …you know where this is going, right? Yeah… Uh, no leftovers. I ate every last morsel!

I learned about Nutritional Yeast when I was practicing a plant-based lifestyle. And it has that reputation – people who can eat dairy or “normal” forms of protein from eggs, meats, etc, don’t include this in their regimens. Most have never heard of it. Plus, if you do practice a plant-based routine you know that animal proteins can add a lot of flavor to dishes, so without it, a dish can leave you longing. Nutritional Yeast will pack a punch of flavor!

So a little bit about what exactly, Nutritional Yeast is and why it is good for you:

  • Nutritional yeast is a complete protein (and a plant-based one, at that!), meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce – we must get it from the foods we eat.
  • It is an immune booster due to the fact that it contains glutathione, among other things!
  • It also offers a significant dose of the minerals iron, selenium and zinc + 4g of fiber per serving!
  • Just a half tablespoon of some brands will provide you with a day’s worth of B vitamins, while other brands offer between 30 and 100 percent of B vitamins. These vitamins help you extract the energy from food and produce red blood cells.
  • It contains little sodium and fat AND it is gluten, soy and dairy free!

So even if you are fine with dairy and have no aspirations of practicing a plant-based lifestyle, you might want to start including Nutritional Yeast into your weekly routine! You could be missing out on some good stuff!

Okay, back to my cauliflower! Did I mention it’s delicious? And I ate THE WHOLE RECIPE ALL BY MYSELF? And that sauce – it’s not a must but it really adds to the dish. It has so much flavor and it’s anti-inflammatory and so good for you and I mean… I would eat this every day! So go! Now! Make it! It will be your new favorite side dish!

Enjoy!!

Paleo Cheesy Cauliflower with Lemon Coriander Dipping Sauce

Serves 2-4

Ingredients for the Cauliflower:

  • 1 head cauliflower, cut into large florets
  • 1 tbsp olive oil
  • Real salt and black pepper
  • 1/3 cup Bragg’s Nutritional Yeast
  • 1-2 tbsp fresh dill, for garnish (optional)

Ingredients for the Dipping Sauce:

Directions

  • Preheat oven to 425 degrees F.
  • Place cauliflower in a bowl and drizzle with olive oil; season with salt and pepper and toss to combine. Transfer to a baking sheet in an even layer, without touching, and roast cauliflower until golden brown, about 20 minutes.
  • Sprinkle Nutritional Yeast over the cauliflower as soon as it comes out of the oven and gently toss to combine.
  • While the cauliflower is roasting, make the dipping sauce by combining all ingredients for the sauce into a medium bowl and whisking well to combine.
Print Recipe
Paleo Cheesy Cauliflower with Lemon Coriander Dipping Sauce
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
people
Servings
people
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 425 degrees F.
  2. Place cauliflower in a bowl and drizzle with olive oil; season with salt and pepper and toss to combine. Transfer to a baking sheet in an even layer, without touching, and roast cauliflower until golden brown, about 20 minutes.
  3. Sprinkle Nutritional Yeast over the cauliflower as soon as it comes out of the oven and gently toss to combine.
  4. While the cauliflower is roasting, make the dipping sauce by combining all ingredients for the sauce into a medium bowl and whisking well to combine.
Share this Recipe

Grain Free Blueberry Muffins

By | Recipes | No Comments

Can I be honest? I stole this recipe. It’s true. I’ve been claiming it as my own for so long now. But Mo says it’s okay – I can have it. 🙂 It was one of the first recipes he came up with out of his research and education through the Institute for Integrative Nutrition. When we first met – he showed me this recipe and I’ve never made another blueberry muffin since nor have I tried to find other recipes, etc.

Why mess with something that is literally perfect?

This is by far the easiest baking you will ever do. And I’d be willing to bet that if you have people in your household/that you’re feeding that do not abide by “grain free” eating – they will hardly notice the lack of grain-based flour in these!

You can certainly substitute the blueberries with a different berry – blackberries or raspberries perhaps? I just suggest adding another 1/2 tbsp or so of honey if you do, as those berries are more tart than blueberries. And while we’re at it I’ll share my secret – the first 8 ingredients make up the base for all of my muffins. Yup. All of them. I just sub the blueberries with whatever sounds good – pumpkin, apples, peaches, mango, chocolate chips – you name it! I will then alter the spices a bit depending on what I’m using – for example, I’ll add cinnamon and clove if I’m using pumpkin… I’ll add 1 tsp coconut extract if I’m using mango… You get the idea!

So, make these! Have some fun! Have them for your kids as a clean eating after school snack or grab-and-go breakfast! They will love them!

Grain Free Blueberry Muffins

Makes 10 muffins

Ingredients:

  • ½ cup coconut flour
  • ½ cup almond flour
  • ½ tsp sea salt
  • ½ tsp baking soda
  • 6 cage free eggs
  • ¼ cup raw, local honey
  • ⅓ cup coconut oil, melted
  • 1 tbsp vanilla extract
  • 1 ½ cups blueberries, fresh or frozen
  • zest and juice of ½ lemon

Directions:

  • Preheat oven to 350 degrees F.
  • In a small bowl, combine almond flour, coconut flour, salt and baking soda.
  • In a large bowl, combine eggs, honey, coconut oil and vanilla and blend well with a hand blender
  • Mix dry ingredients into wet, blending with a hand mixer
  • Place blueberries in and top with lemon zest and juice. Gently fold into the batter.
  • Place batter into a paper lined 12-cup muffin pan.
  • Bake for 20-25 minutes.
  • Cool and serve or store in an airtight container on the counter for up to 2 days, in the fridge for up to 1 week or in the freezer for up to 3 months.

 

Print Recipe
Grain Free Blueberry Muffins
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
muffins
Ingredients
Servings
muffins
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a small bowl, combine almond flour, coconut flour, salt and baking soda.
  3. In a large bowl, combine eggs, honey, coconut oil and vanilla and blend well with a hand blender
  4. Mix dry ingredients into wet, blending with a hand mixer
  5. Place blueberries in and top with lemon zest and juice. Gently fold into the batter.
  6. Place batter into a paper lined 12 cup muffin pan.
  7. Bake for 20-25 minutes.
  8. Cool and serve or store in an airtight container on the counter for up to 2 days, in the fridge for up to 1 week or in the freezer for up to 3 months.
Share this Recipe

Slow Cooker Lemon Chicken Bowls with Cauliflower Rice and Avocado

By | Recipes | No Comments

My Slow Cooker Lemon Chicken Bowls are the ultimate easy, weeknight recipe! And, it screams SPRING!

I cannot even believe how easy this is to make. Really. I can’t. It took me 5 minutes to get it into the slow cooker and another 5 minutes to finish it up and serve.

Everything is made in the slow cooker – no extra dishes for prep… Well, except a whisk and a knife. Okay, are you convinced yet? It’s SO easy! 🙂

But aside from being easy, it is DE-licious!

I made this one evening for dinner and it had just gotten up to about 84 degrees in Dallas. It’s been in the 40’s in the mornings so 84 felt hot! So honestly? The last thing I wanted was a bowl of something hot. And I was kind of bummed that I had chosen this dish for dinner. I wanted something cool and refreshing. But guess what? This was that exactly! I served it over raw greens (I chose spinach because we LOVE spinach, but you could use any dark, leafy greens you like…) and it was so good – astringent, if you will. Which is how we should be eating this time of year… Cleansing, astringent foods.

This is the time of year for citrus, fresh fruits, raw produce, etc. You’ll see so much beautiful produce in the grocery stores right now! We LOVE this time of year!

We hope you enjoy this recipe as much as we do!

Slow Cooker Lemon Chicken Bowls with Cauliflower Rice and Avocado

Serves: 4-6

Ingredients:

  • 2lbs organic chicken breasts
  • 1 quart low sodium, organic chicken bone broth
  • zest and juice of 2 large lemons
  • 1 yellow onion, chopped
  • 1 tbsp raw/local honey
  • 1 tsp garlic powder
  • 1 tbsp ground coriander
  • 1 tsp dried oregano
  • pinch of cayenne pepper
  • real salt and black pepper, to taste
  • 1 pre-washed container spinach or baby kale
  • 2, 10oz bags cauliflower rice
  • 1 large avocado
  • several cilantro or parsley leaves

Directions:

  • In the bowl of your slow cooker, place the broth, zest and juice of the lemons, onion, honey, garlic powder, coriander, oregano, cayenne, salt and black pepper. Whisk well to combine.
  • Place the chicken into the slow cooker and “nuzzle” down into the sauce so the chicken is almost completely covered.
  • Set slow cooker to low for 6 hours or high for 4 hours.
  • Approximately 1 hour before the crockpot tells you it’s done, take two forks and gently shred the chicken to pull apart into desired-size pieces and add in cauliflower rice and stir to combine. Cover again and let it continue to cook.
  • To serve, place 1 handful spinach/baby kale on the bottom of a bowl and top with a big helping of the lemon chicken/cauliflower rice. Garnish with avocado and fresh cilantro or parsley leaves.
Print Recipe
Slow Cooker Lemon Chicken Bowls with Cauliflower Rice and Avocado
Votes: 0
Rating: 0
You:
Rate this recipe!
Course Dinner, Main Dish
Servings
people
Course Dinner, Main Dish
Servings
people
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. In the bowl of your slow cooker, place the broth, zest and juice of the lemons, onion, honey, garlic powder, coriander, oregano, cayenne, salt and black pepper. Whisk well to combine.
  2. Place the chicken into the slow cooker and “nuzzle” down into the sauce so the chicken is almost completely covered.
  3. Set slow cooker to low for 6 hours or high for 4 hours.
  4. Approximately 1 hour before the crockpot tells you it’s done, take two forks and gently shred the chicken to pull apart into desired-size pieces and add in cauliflower rice and stir to combine. Cover again and let it continue to cook.
  5. To serve, place 1 handful spinach/baby kale on the bottom of a bowl and top with a big helping of the lemon chicken/cauliflower rice. Garnish with avocado and fresh cilantro or parsley leaves.
Share this Recipe

A Healthier Panzanella Salad

By | Recipes | No Comments

Ok – so let me preface with – this is not a “true” Panzanella salad in every sense of the word. There is not near the amount of bread that is in a typical Panzanella and I’ve added greens in lieu of all of the bread. Nor did I marinade the croutons in tomato juices, etc. BUT, it eats like a Panzanella. Everything is in big pieces and the juices from the roasted tomatoes create some of the dressing and that seeps into the croutons and mmm… I mean, I can’t get enough!

This is one of those salads I crave at least once a week. It is one of my favorite and easiest meals to make. And yes, I just called a salad a meal and I promise you will feel this way once you’ve had this one!

Mo and I are eaters. Foodies for sure. But we really like to eat food. 🙂 So if you haven’t made any of my other salads and therefore you’re not “in the know” yet – you can trust that my salads are not for the faint of heart. This definitely took some convincing with Mo when I first started cooking for him. This is where the “inside joke” of “We’re having a ‘big salad’ for dinner…” came from. When I was racing triathlon a bunch and had a full load of clients, etc., etc. salads were an almost nightly thing at our house! But if you ask Mo – he loves them. They are filling, full of nutrition and full of flavor and texture! …I’m big on texture! Gotta have some crunch!

So this salad pulls out my Italian heritage. As I said, it is not an exact replica of a true Panzanella salad. But, the anti-inflammatory nutritionist in me cannot help myself, plus, we really like it better this way!

Hope you enjoy this as much as we do!

Primal Panzanella Salad

Serves 2-4

Ingredients for the Salad:

  • 1lb free range chicken breast, cubed
  • 1/3 cup + 2 tbsp balsamic vinegar, divided
  • zest and juice of 1 lemon
  • 1 tsp dried oregano
  • ¾ large container pre-washed baby spinach
  • 8-10 fresh basil leaves, julienned
  • 1 large shallot, very thinly sliced
  • ½ cup goat cheese crumbles
  • 1 large avocado, diced into large pieces
  • 1 ½ cups baby cherry tomatoes
  • 2-3 pieces good sourdough bread, cut into large pieces
  • 2 tbsp extra virgin olive oil, divided
  • Real Salt and black pepper, to taste
  • ½ – 1 tsp red pepper flakes (optional)

Directions for the Salad:

  • Place chicken a large Ziploc baggie with 1/3 cup balsamic vinegar, lemon zest and juice, oregano and ½ tsp salt and ¼ tsp black pepper. Seal bag and gently toss (over the sink – yes, I’ve learned the hard way! J) to combine. Marinade for 30 minutes, up to overnight. Pull out of the fridge 30 minutes prior to cooking.
  • Preheat the oven to 425 degrees F and line two small sheet pans with foil.
  • While oven is heating up, on one sheet pan, place the tomatoes and on the other sheet pan, lay the sourdough out, in an even layer. Drizzle the tomatoes and sourdough with ½ tbsp olive oil each and sprinkle both with salt and black pepper. Set the croutons aside and place the tomatoes into the oven to roast for 7-10 minutes until slightly browned and starting to burst open.
  • Using tongs, pull the chicken out of the bag and place each piece in an even layer, without touching, onto a large nonstick skillet over medium heat; discard the remaining marinade. Let cook for 2-3 minutes per side, until each piece is cooked through.
  • Meanwhile, in a large salad/serving bowl place spinach, basil, goat cheese and avocado.
  • When you’re ready to pull the tomatoes out of the oven, place sourdough on the top rack of the oven to toast for 2-3 minutes and pour the tomatoes, while hot, in with the spinach and then add the chicken.
  • Drizzle remaining olive oil and balsamic over the top and toss gently to combine and coat with the dressing. Sprinkle with salt, black pepper and red pepper flakes (if using) and place croutons on top. Toss again to combine and serve!
Print Recipe
Primal Panzanella Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Course Dinner, Main Dish
Servings
people
Ingredients
Course Dinner, Main Dish
Servings
people
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Place chicken a large Ziploc baggie with 1/3 cup balsamic vinegar, lemon zest and juice, oregano and ½ tsp salt and ¼ tsp black pepper. Seal bag and gently toss (over the sink – yes, I’ve learned the hard way! J) to combine. Marinade for 30 minutes, up to overnight. Pull out of the fridge 30 minutes prior to cooking.
  2. Preheat the oven to 425 degrees F and line two small sheet pans with foil.
  3. While oven is heating up, on one sheet pan, place the tomatoes and on the other sheet pan, lay the sourdough out, in an even layer. Drizzle the tomatoes and sourdough with ½ tbsp olive oil each and sprinkle both with salt and black pepper. Set the croutons aside and place the tomatoes into the oven to roast for 7-10 minutes until slightly browned and starting to burst open.
  4. Using tongs, pull the chicken out of the bag and place each piece in an even layer, without touching, onto a large nonstick skillet over medium heat; discard the remaining marinade. Let cook for 2-3 minutes per side, until each piece is cooked through.
  5. Meanwhile, in a large salad/serving bowl place spinach, basil, goat cheese and avocado.
  6. When you’re ready to pull the tomatoes out of the oven, place sourdough on the top rack of the oven to toast for 2-3 minutes and pour the tomatoes, while hot, in with the spinach and then add the chicken.
  7. Drizzle remaining olive oil and balsamic over the top and toss gently to combine and coat with the dressing. Sprinkle with salt, black pepper and red pepper flakes (if using) and place croutons on top. Toss again to combine and serve!
Share this Recipe

Cleansing Spring Vegetable Soup

By | Recipes | No Comments

Spring is here and tis the season for cleansing! As holistic nutritionists, one of the things Mo and I focus on in educating clients is eating seasonally and the importance of that for the body!

If you think about it intuitively – as the seasons change, you likely crave different things. For example: when it’s cold outside you want a big bowl of chili or a hearty plate of creamy cauliflower rice risotto… Okay, okay, or maybe just good ‘ol risotto! 😉 And when the warmer months come around, a shake or smoothie might start sounding really good for Breakfast or perhaps a chilled soup or more vegetables and/or fish than heavy meats.

Now, think about it ancestrally – “back in the day” so to speak, there were no year-round-fully-stocked produce sections or butchers that carried any kind of meat any time of year, like we have access to now. The food people ate was because it was available per the season.

I’m not saying that in the colder months you should never have something that might not have been available to our ancestors. But what I am saying is that you should at least consider it. And know that when something is not in season, you will get very little of the nutritional value out of said thing but when it is in season, that is when it is chalked full of it’s nutrients!

Alllll of that to say: I came up with this Spring Vegetable Soup recipe while I was doing a spring detox – nothing major – only 4 days – just with the goal of resetting a bit and cleansing my liver from toxins, etc. I honestly haven’t been feeling right hormonally, emotionally, etc. for the last few months and with spring upon us it seemed like a welcome invitation to do some bodily spring cleaning, if you will! And no, before anyone asks – I’m not pregnant! Ha! 😉

This soup comes together very simply and make wonderful leftovers! It is just as good chilled as it is warm! But the best part? It is FULL of anti-inflammatory, cleansing foods! The mung beans in particular are chalked full of fiber and they taste amazing on their own too! My recipe calls for bone broth – which, I’ve gotta say, if I had to pick one food that I thought would nourish me more than any other food – it would be bone broth. If you’re unfamiliar with it’s benefits – check out this article from Cognitune.

So while you may not be inclined to a liver detox of sorts, I hope you will make this and incorporate some cleansing foods into your spring!

We hope you enjoy as much as we do!

Cleansing Spring Vegetable Soup

Serves 2-4

Ingredients:

  • 1 cup mung beans, soaked for 30 minutes
  • 1-2 strips kombu dashi (optional)
  • 1 tbsp olive oil
  • 1 small yellow onion, finely chopped
  • 4 stalks celery, thinly sliced
  • 4 carrots, unpeeled and thinly sliced into coins
  • 2 yellow squash, halved and thinly sliced
  • 4 small zucchini, halved and thinly sliced
  • Real Salt and black pepper, to taste
  • 2 pinches dried oregano
  • 1 pinch dried thyme
  • 1 tbsp cumin
  • 1 tsp ground turmeric
  • pinch of cayenne pepper
  • 1 can low sodium diced tomatoes
  • 1 quart beef or chicken bone broth or vegetable broth
  • 1-2 cups filtered water
  • 1 small container pre-washed baby spinach

Directions:

  • Place mung beans and kombu into a medium pot with 3 cups filtered water and a good pinch of salt, bring to a boil and reduce to a simmer – continue to simmer, uncovered until beans are softened – approx. 25 minutes. Set aside.
  • While beans are cooking, chop all vegetables.
  • Warm olive oil in a large soup pot over medium heat. Place all vegetables (this can be done one by one as you finish chopping them…) into the pot with a pinch of salt. Let the vegetables cook down a bit, until softened – approx. 10 minutes + another 5 minutes once all vegetables are added to the pot, if adding as you chop.
  • Add in remaining seasonings and stir well to combine.
  • Then add diced tomatoes, broth and water. Stir to combine and bring to a boil. Turn heat to low and simmer, uncovered, for 15 minutes.
  • Drain mung beans and stir into the soup and let continue to simmer for 5 more minutes.
  • Turn heat off and add in spinach – stir to combine and wilt spinach.
  • Serve in big bowls as is or with a crusty piece of good sourdough bread or my 5-minute Grain Free Bread!

 

Print Recipe
Cleansing Spring Vegetable Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
people
Ingredients
Servings
people
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Place mung beans and kombu into a medium pot with 3 cups filtered water and a good pinch of salt, bring to a boil and reduce to a simmer – continue to simmer, uncovered until beans are softened - approx. 25 minutes. Set aside.
  2. While beans are cooking, chop all vegetables.
  3. Warm olive oil in a large soup pot over medium heat. Place all vegetables (this can be done one by one as you finish chopping them…) into the pot with a pinch of salt. Let the vegetables cook down a bit, until softened – approx. 10 minutes + another 5 minutes once all vegetables are added to the pot, if adding as you chop.
  4. Add in remaining seasonings and stir well to combine.
  5. Then add diced tomatoes, broth and water. Stir to combine and bring to a boil. Turn heat to low and simmer, uncovered, for 15 minutes.
  6. Drain mung beans and stir into the soup and let continue to simmer for 5 more minutes.
  7. Turn heat off and add in spinach – stir to combine and wilt spinach.
  8. Serve in big bowls as is or with a crusty piece of good sourdough bread or my 5-minute Grain Free Bread!
Share this Recipe

Cleansing Hormone Balancing Breakfast Shake

By | Recipes | No Comments

I’ve just finished up a hormone/liver detox. It lasted 7 days and I’ve gotta tell you – I feel awesome. Who wouldn’t, right? And the biggest plus? I really enjoyed all of the food the detox asked me to eat. I, of course – because I can’t help myself – add my own tweaks to the program/recipes – and they turned out absolutely delicious.

So I know what you’re thinking… How can a detox of ANY sort involve actual FOOD that involves chewing on top of which TASTES good? Well, for starters – the detox is all about getting the right nutrition in order to cleanse the body. So often we have clients come to us with trouble losing weight in spite of “juice cleansing” once a week or trying to eat very little. Listen to me: the body needs nutrition to survive and function as it should + to keep up with all of the demands we ask of it. Juicing is sugar. THERE, I said it. That is almost all it is. Is there a place for it? Sure. But that is another topic for another time.

My goal for this detox was to set a reset button of sorts. To do something a little drastic for a short period of time that would get me back on my game mentally and therefore physically. Due to my past struggle with anorexia (still comes and goes some days) I have to be very cautious that I do not over-restrict. So careful monitoring is important for me – if you fall into this category, please be aware of this for yourself.

You know what? I accomplished my goal. When a detox is done correctly, it should leave you feeling a little hungry for sure, but coming off of it should be with ease – not with a binge a bag of potato chips or cookies. It should help get blood sugar and cravings back in order and THIS is what will ultimately help reset any hormone dis-regulation and mental fog, anxiety, cravings, etc. When done correctly, it is a wonderful thing for the body every 4-6 months or so.

So, back to the recipe 🙂 – given how much I enjoyed the food, I wanted to share some of the recipes I used. This shake is the easiest thing in the world to throw together – it is creamy and thick and made me feel so good every morning – not full, not hungry, very cleansing and nourishing. It was the exact fuel I needed to get through my mornings! I will definitely continue with this as a new go-to for Breakfast and Pre or Post Workouts!

Here’s the low down and the ingredients and why each one if important:

  • The Bone Broth Protein is one of the most nutrient dense items you can take in. It is incredible for skin, hair, nails, joints, gut health – you name it!
  • The psyllium is to help cleanse, as is the flax seed – which will also offer some Omega 3 benefits!
  • The maca powder is a wonderful superfood for a hormone and energy boost!
  • The spinach is there because we could all use some more greens in our lives, additionally the greens will help with digestion and keeping the gut in a balanced/non-acidic state.
  • And the berries? Berries are the lowest in sugar among all fruits and full of free-radical fight anti-oxidants. Talk about a cleansing food, huh?

Hope you make this a part of your routine! You’ll feel all the cleaner for doing so! 🙂

Cleansing Hormone Balancing Breakfast Shake

Ingredients:

Directions:

  • Place all ingredients into blender and blend on high for 45-60 seconds.

Notes:

Print Recipe
Cleansing Hormone Balancing Breakfast Shake
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
person
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Place all ingredients into blender and blend on high for 45-60 seconds.
Recipe Notes

If you prefer a plant-based protein, we suggest Pure Encapsulations Pure Lean.

Share this Recipe

Cauliflower Chowder with Spiced Chickpeas

By | Recipes | No Comments

I get on these kicks sometimes… Recently, it’s chowders. I literally wake up thinking about making chowder. I’ve never made a chowder. Never really had a burning desire to. But then for whatever reason, and this is how it works with me, I see something on TV or I have something at a restaurant and suddenly I am fixated on this one thing.

Chowder can be defined in different ways. But from what I understand, it ultimately means that potatoes are involved in some capacity. This recipe incorporates a potato for texture and creaminess – but some chowders leave them whole/diced. Does it really matter? No, not really.

My version of chowder (this time – stay tuned, there will be more where this came from!) is smooth and creamy… It is almost silky in texture. And I gotta say, one of the easiest recipes, quite possibly, ever!

I’ve posted several meatless recipes to demonstrate yummy ways of incorporating a meatless meal into the weekly routine (if you’re not already…) It makes life so much easier when you don’t have to cook a protein + it’s so good for digestion when we give it a little break from time to time. For all of my plant-based eaters, this is is a no-brainer for you. But for all of my carnivores, I’d be willing to bet you rarely if ever consider eating a meal that doesn’t involve meat of some sort. I’m here to tell you – try it! Once a week. Give it a shot and I promise you will feel good from it!

Over the last few weeks I’ve posted some great meals that I can speak for Mo (aka the ultimate carnivore) in saying that the meatless state of those meals was lost on him. Had I not told him there was no meat involved, I am 98% sure he never would’ve noticed.

That being said, this chowder will be a giveaway. Its meatless-ness (I know, not a word, but it works well here… Go with it!) will be noticed. But it is warm and filling and full of good nutrition. I served, yes, you guessed it: a “Big Salad” to go along with, which I kept meatless as well. We were completely satisfied, not wishing for more. It was a great meal.

That being said, this would be the most wonderful start to a meal vs being the main dish as I served it as. Or, served with a big piece of my 5-minute Grain Free Bread. Either way, it is wonderful!

We hope you enjoy as much as we do!

Cauliflower Chowder with Spiced Chickpeas

Serves 4

Ingredients:

  • 1 large head cauliflower
  • 1 Yukon gold potato
  • 5 garlic cloves, unpeeled
  • 2 tbsp olive oil
  • 1, 15oz can low sodium chickpeas, drained, rinsed and divided
  • 3 cups low sodium vegetable broth
  • 1 cup, light, canned coconut milk
  • 2 tsp miso paste
  • 2 tsp nutritional yeast
  • sea salt and black pepper, to taste
  • ½ tsp smoked paprika
  • 1 bunch chives, finely chopped

Directions:

  • Preheat the oven to 425 degrees F and line a large baking sheet and a small baking sheet with foil or parchment paper, spray with coconut oil cooking spray and set aside.
  • Chop cauliflower into florets, and peel and chop the potato. Arrange on the baking sheet and drizzle with about 1 tbsp olive oil and a couple of pinches of salt and pepper and toss to combine.
  • Lay a small sheet of foil out and place garlic on top. Drizzle with approx. 1 tsp olive oil, wrap in foil so that it is completely enclosed and place on sheet with cauliflower and potatoes.
  • Roast cauliflower/potatoes for 20 – 25 minutes, until the cauliflower is starting to brown and the potatoes are soft (it’s okay if they are a little al dente). Check the garlic after 10 minutes to make sure it isn’t burning.
  • While the vegetables are roasting, place all but ½ cup of the chickpeas onto the small baking sheet. Toss with sea salt and the smoked paprika. Place into the oven to roast for approx. 15 minutes – toss them occasionally. They’re done when crispy and slightly browned.
  • Allow the vegetables to cool for 5 minutes and then add them to a high-powered blender. Squeeze the garlic out of skin and add it to the blender as well.
  • Add ½ cup of the chickpeas, broth, coconut milk, miso, nutritional yeast and additional salt and pepper, and blend on high until smooth and creamy. Taste and adjust seasonings as desired.
  • Serve warm topped with chives and roasted chickpeas.

Recipe adapted from Alyssa at simplyquinoa.com

Print Recipe
Cauliflower Chowder with Spiced Chickpeas
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
people
Servings
people
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat the oven to 425 degrees F and line a large baking sheet and a small baking sheet with foil or parchment paper, spray with coconut oil cooking spray and set aside.
  2. Chop cauliflower into florets, and peel and chop the potato. Arrange on the baking sheet and drizzle with about 1 tbsp olive oil and a couple of pinches of salt and pepper and toss to combine.
  3. Lay a small sheet of foil out and place garlic on top. Drizzle with approx. 1 tsp olive oil, wrap in foil so that it is completely enclosed and place on sheet with cauliflower and potatoes.
  4. Roast cauliflower/potatoes for 20 – 25 minutes, until the cauliflower is starting to brown and the potatoes are soft (it’s okay if they are a little al dente). Check the garlic after 10 minutes to make sure it isn’t burning.
  5. While the vegetables are roasting, place all but ½ cup of the chickpeas onto the small baking sheet. Toss with sea salt and the smoked paprika. Place into the oven to roast for approx. 15 minutes – toss them occasionally. They’re done when crispy and slightly browned.
  6. Allow the vegetables to cool for 5 minutes and then add them to a high-powered blender. Squeeze the garlic out of skin and add it to the blender as well.
  7. Add ½ cup of the chickpeas, broth, coconut milk, miso, nutritional yeast and additional salt and pepper, and blend on high until smooth and creamy. Taste and adjust seasonings as desired.
  8. Serve warm topped with chives and roasted chickpeas.
Share this Recipe
 

Paleo Teriyaki Mushroom Egg Fried “Rice” Bowls

By | Recipes | No Comments

A funny fact about me, and don’t judge my mother for this… I grew up eating White Rice with Butter and Soy Sauce for Breakfast. True story. I mean, from the time I was, I don’t know, 4 years old to maybe 8 or 9 years old. Oh my goodness – I can taste it right now! I can smell it! The sticky-ish rice with the salty soy sauce and the creamy, fatty goodness from the butter to bring it all together. Holy moly. It is so good!

I’ve been reminiscing about it a little so I decided I’d try to make something that took me back a bit. This recipe is obviously a bit more fitting to the way we practice Nutrition as it is a complete meal and void of MSG. If it weren’t for Mo, frankly I would’ve left it at the cauliflower fried rice and been done with it – I mean, I probably would’ve eaten the whole batch — I could live on rice of any kind! But Mo would fire me as his chef 😉 if I did that. He needs PROTEIN! LOL! …he does. He really does. I do! YOU do! We all do! This is just a little inside-joke between the two of us because he tends to get a little fixated on his protein intake at times. And if you know Mo, you know that he gets fixated on nothing! Anyway…

This turned out really well! It is completely meatless and who doesn’t love an over easy egg on top of just about anything!?! The mushrooms bring the whole thing together and the cauliflower fried rice really does taste like fried rice. It’s awesome! If you’re not feeling the meatless thing, grilled grass fed flank steak would be great with this… As would grilled wild caught shrimp! But I’ve got to say, I don’t think you’ll miss the meat and without it – this comes together so quickly! It’s the perfect satisfying weeknight meal!

Hope you enjoy!!!

Paleo Teriyaki Mushroom Egg Fried “Rice” Bowls

Serves 4

Ingredients:

Mushrooms

  • ½ tbsp coconut oil
  • approx. 16 medium/large shitake mushrooms, thinly sliced
  • ½ tbsp raw/local honey
  • 1 tbsp rice wine vinegar
  • 2 tbsp coconut aminos or tamari
  • approx. thumb size of fresh ginger, peeled and grated
  • 1 clove garlic, minced
  • black pepper

Cabbage

  • 1 small head napa cabbage (or chinese cabbage), roughly sliced
  • 2 tbsp water
  • ¼ tsp chinese five spice
  • 1/8 tsp cayenne pepper

Egg Fried “Rice”

  • ½ tbsp coconut oil
  • 3 eggs, lightly beaten
  • 3, 12-16oz bags pre-riced cauliflower rice
  • 1 tbsp coconut aminos or tamari
  • ½ bunch fresh chives, finely chopped

To Serve

  • 1 tsp toasted sesame seeds
  • several leaves fresh cilantro
  • 4 over easy eggs (optional)

Directions:

  • Preheat oven to 425 degrees F and line a large baking sheet with parchment paper – spray with a light coating of coconut oil cooking spray.
  • Place the cauliflower rice onto the baking sheet in an even layer and sprinkle with a couple of pinches of sea salt. Toss to combine. Roast in preheated oven for 10 minutes, toss and roast for another 5-10 minutes, until slightly browned on top. Remove from oven and set aside.
  • While the cauliflower is roasting, make the mushrooms. Heat the coconut oil in a large skillet over medium heat. Add the sliced mushrooms to the skillet and cook over for 5 minutes or until softened.
  • While the mushrooms are cooking, in a small bowl, add the honey, rice wine vinegar, coconut aminos/tamari, ginger, garlic, and a couple of pinches of black pepper. Whisk well to combine, and pour over the mushrooms. Cook over medium heat for another few minutes, stirring regularly to prevent burning, until the sauce has reduced and become sticky. Pour mushrooms into a bowl and set aside.
  • Now prepare the cabbage. Place the cabbage into the same skillet you used for the mushrooms with approx. 2 tbsp water and bring to a simmer. Steam for approx. 5 minutes or until tender but still bright green in color. Pour off excess liquid, pour into a separate bowl, season with chinese five spice and cayenne pepper and set aside.
  • Now, make the egg fried rice. Using the same skillet you used for the cabbage, heat coconut oil and add the eggs. Cook over a fairly low heat for 2 minutes, stirring regularly, until the eggs are fully cooked. Add the roasted cauliflower rice and coconut aminos/tamari and cook until warmed completely through. Pour chives in and stir well to combine.
  • Serve in bowls starting with the cabbage, egg fried rice and then the teriyaki mushrooms. Sprinkle with toasted sesame seeds and cilantro.

 

Recipe adapted from Becca at amuseyourbouche.com

Print Recipe
Paleo Teriyaki Mushroom Egg Fried “Rice” Bowls
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
people
Ingredients
Mushrooms
Cabbage
Egg Fried "Rice"
To Serve
Servings
people
Ingredients
Mushrooms
Cabbage
Egg Fried "Rice"
To Serve
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 425 degrees F and line a large baking sheet with parchment paper – spray with a light coating of coconut oil cooking spray.
  2. Place the cauliflower rice onto the baking sheet in an even layer and sprinkle with a couple of pinches of sea salt. Toss to combine. Roast in preheated oven for 10 minutes, toss and roast for another 5-10 minutes, until slightly browned on top. Remove from oven and set aside.
  3. While the cauliflower is roasting, make the mushrooms. Heat the coconut oil in a large skillet over medium heat. Add the sliced mushrooms to the skillet and cook over for 5 minutes or until softened.
  4. While the mushrooms are cooking, in a small bowl, add the honey, rice wine vinegar, coconut aminos/tamari, ginger, garlic, and a couple of pinches of black pepper. Whisk well to combine, and pour over the mushrooms. Cook over medium heat for another few minutes, stirring regularly to prevent burning, until the sauce has reduced and become sticky. Pour mushrooms into a bowl and set aside.
  5. Now prepare the cabbage. Place the cabbage into the same skillet you used for the mushrooms with approx. 2 tbsp water and bring to a simmer. Steam for approx. 5 minutes or until tender but still bright green in color. Pour off excess liquid, pour into a separate bowl, season with chinese five spice and cayenne pepper and set aside.
  6. Now, make the egg fried rice. Using the same skillet you used for the cabbage, heat coconut oil and add the eggs. Cook over a fairly low heat for 2 minutes, stirring regularly, until the eggs are fully cooked. Add the roasted cauliflower rice and coconut aminos/tamari and cook until warmed completely through. Pour chives in and stir well to combine.
  7. Serve in bowls starting with the cabbage, egg fried rice and then the teriyaki mushrooms. Sprinkle with toasted sesame seeds and cilantro.
Share this Recipe