Category Archives: Recipes

Healthy Homemade Granola

Healthy Homemade Granola
 
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This recipe is heavily adapted from that of my favorite organic gardener, Dylan Licopoli of Home Organic Gardening Service.
Author:
Recipe type: Breakfast
Ingredients
  • 4 cups rolled oats (not instant)
  • 1½ cups sliced almonds
  • 1 cup hulled sunflower seeds
  • ½ cup organic maple syrup
  • 3 tbsp coconut oil
  • 2 tsp vanilla extract
  • 2 tsp cinnamon
  • ½ tsp salt
Instructions
  1. Preheat oven to 325°.
  2. Mix all ingredients.
  3. Place on baking sheet lined with parchment paper.
  4. Cook for 50 minutes, stirring every 10 to 15 minutes.
  5. *If you are not following the low-FODMAP diet and can tolerate raisins, you may want to add ½ cup to the granola after it has cooled down.

 

 

Balsamic Vinaigrette

Balsamic Vinaigrette
 
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This recipe is heavily adapted from "Clean Food" by Terry Walters. Omit the garlic and shallot, but add some herbs, e.g. thyme, for a still-delicious, but low-FODMAP version.
Recipe type: Salad Dressing
Serves: 2 cups
Ingredients
  • 2 garlic cloves
  • 1 small shallot
  • 1 whole lemon
  • 1 tbsp maple syrup
  • 2 tbsp Dijon mustard
  • ½ cup balsamic vinegar
  • 1 cup extra-virgin olive oil
  • sea salt
  • freshly ground pepper
Instructions
  1. Peel and mince the garlic cloves and the shallot (or use an immersion blender to do the work for you!)
  2. Squeeze the juice out of the lemon.
  3. Place all ingredients in a bowl and mix with a whisk or immersion blender.

 

My New Favorite Warm Breakfast – Amaranth!

2013-12-20 07.06.30It is amazing what one will eat when one becomes a “happy health nut“. My latest discovery is amaranth and I am hooked! Therefore, amaranth is going to serve as January’s entry for your New Food of the Month Challenge. I encourage you to try amaranth in a creamy porridge that smells amazing and will make your belly feel so happy and satisfied.

Below you will find the link to the recipe I used. Don’t be put off by the long cooking time. The recipe requires no prep time and will fill your kitchen with a warm, homey aroma (which will make you understand why porridge figured so prominently in all of those fairy tales). You do need to keep stirring, so it is best to have it bubbling away on your stove while you are cooking something else.  This recipe can also be made in a rice cooker, freeing you up to do anything you want as it cooks itself.

The great thing about this recipe is that it is low in FODMAPs, which means that it is perfect for anyone who digestive issues. In other words, you can eat this and not worry about it causing gas or setting off a sensitive system.  Amaranth is also a great grain to eat if you are avoiding gluten.

Experiment with your favorite toppings. I tend to be a habitual eater, so my breakfasts usually include some warmed up frozen organic blueberries, some hemp seed and some flaxseed. I also added chopped walnuts which seems to pair nicely with the sweet and earthy flavor of the porridge.

Also remember, bio-individuality! What tastes delicious to me might not work for you. My husband tried it and declared, “it tastes like dirt.” He is obviously not yet a “health nut”!

Here is the recipe:

  • Creamy Amaranth Porridge

Enjoy!

You will find more healthy breakfast ideas here:

Like what you read? Maybe it is time for you to take a step toward creating vibrant health for yourself. I will work side by side with you to achieve your health goals, whether that be having a trouble-free digestive system, reducing pain, losing weight, having more energy or getting better sleep. Get started today! Click here to sign up for your health breakthrough session.

Root Vegetable Season!

2013-11-28 09.48.25Full confession – I didn’t eat a vegetable until I was 22 years old. Now, it’s all about the vegetables for me. Therefore I am thrilled that we now find ourselves smack dab in the middle of root vegetable season.

Root vegetables are a late-season crop as they need the growing season to fill out. And in a perfect grand design, they store well, offering us humans sustenance throughout the cold winter.

There is a wonderful theory about the energetics of food. The theory states that we get more than just physical nutrients from food – we also take in the “energy” of a food. In this theory, root vegetables help us to feel grounded. Therefore, if you are feeling shaky or uncertain, turn to some root vegetables to help to regain a sense of stability.

Even if you are more scientifically- minded, you can still appreciate the beauty of these dirt-covered vegetables. It is the job of the roots of a plant to pull minerals, vitamins and other nutrients from the soil to nourish the plant. When we eat root vegetables, we are bringing all of those healthy nutrients into our bodies for nourishment.

Click below to find my two favorite root vegetable recipes. Although they are intended to be side dishes, for me they make a great lunch. Both of these can be adapted for a low FODMAPs diet, if you skip the garlic and leeks.

 

Roasted Root Vegetables

Roasted Root Vegetables
 
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This makes an easy, delicious weeknight side dish.
Recipe type: Side dish
Serves: 4
Ingredients
  • 8 red potatoes, quartered
  • 1 bag carrots, washed, peeled, sliced into 1 inch chunks
  • 1 bag parsnips, washed, peeled, sliced into 1 inch chunks
  • 3 garlic cloves, minced
  • Extra virgin olive oil
  • Sea salt and freshly ground black pepper
Instructions
  1. Preheat oven to 450 degrees.
  2. Place all vegetables on two baking sheets.
  3. Drizzle olive oil and season with salt and pepper.
  4. Stir thoroughly.
  5. Bake for 30 minutes, stirring every 10 minutes.

 

Roasted Carrots, Parnsips & Leeks

Roasted Carrots, Parsnips & Leeks
 
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This recipe will result in one very large tray of roasted vegetables, perfect for a holiday or to be stored in your freezer for future meals. Although intended as a side dish, I think it makes a delicious, satisfying lunch.
Recipe type: Side Dish
Serves: 16
Ingredients
  • 3 bags of carrots
  • 2 bags parsnips
  • 4 leeks
  • Extra virgin olive oil
  • 2 Tbsp dried tarragon
  • Sea salt
  • Freshly ground black pepper
Instructions
  1. Preheat oven to 375 degrees.
  2. Wash and peel carrots and parsnips.
  3. Cut carrots and parsnips into 1 inch chunks.
  4. Over high heat, cover the bottom of two heavy bottomed pots with olive oil.
  5. Working in batches, begin to saute the carrots and parsnips, stirring occasionally until they begin to brown.
  6. As the carrots/parsnips are browning, cut off the roots and dark greens of the leeks. Wash the leeks thoroughly. Cut in half lengthwise and then horizontally.
  7. Continue working in batches with the carrots and parsnips. When they are browned, sprinkle them with tarragon, salt and pepper. Place on a baking sheet.
  8. When all of your carrots and parsnips have been placed on baking sheets, place them in the oven and set a timer for 15 minutes.
  9. Add more olive oil to your pan and saute the leeks until they are wilted.
  10. When your timer goes off, add the leeks to the carrot/parsnip trays and place back in oven for another 15 minutes.
  11. Check with a fork to make sure that the carrots have cooked through.
Notes
Skip the leeks for a dish that will be appropriate for a low-FODMAP diet. This recipe was adapted by a recipe by Sylvia Carter, published in Newsday.

 

 

Fast & Easy Homemade Breakfasts

2013-11-11 07.36.59As a person who is out the door bright and early in the morning, I thought my only breakfast option was packaged cereal. I would choose “healthy” cereals from the “natural products” aisle in the supermarket. The problem was that even these so-called healthy cereals had too much added sugar. Now, I love sugar as much as the next person, usually in the form of chocolate, but not in the morning. I just would not feel so great afterward.

In my training to become a health coach, I have been inspired (or should I say shamed) to come up with healthy breakfasts that are easy enough to prepare so that they fit into my early out schedule. Below are my three favorite options. Each one passes the “How do I feel after” test as they leave my belly feeling warm and satisfied without that sickly too much sugar feeling.

Each of these recipes should be fine for those of you who have digestive issues, as with the exception of raisins, all of the ingredients would be allowed on a low FODMAPs diet.

Warm Gingery Oatmeal

This recipe comes straight from IIN, my health coaching school.   The first time I made it, I felt like I had just had some Prozac in a bowl – I felt that great after eating it!  I typically double the recipe so that I have a week’s worth of oatmeal. To cut the sweetness a bit, I skip the raisins and use maple syrup instead of agave nectar.  I also stir in a tablespoon of ground flaxseed and a sprinkling of shelled hemp seed to each bowl.  This is a good recipe for trying goji berries for the first time.

Click here for the recipe.

Leftover Quinoa Breakfast Recipe

This recipe cannot be easier.  It is so good that it inspires me to cook quinoa as a dinner side dish, just to have some leftover for breakfast!

Click here for the recipe.

Healthy Homemade Granola

This recipe whips up in minutes (no chopping!) – but does require some time in the oven.  You can cook up a big batch on the weekend and then enjoy it all week.  As the granola is cooking, your house will smell wonderful!

Click here for the recipe.

No-Cook Breakfast Muesli

The great thing about this recipe is that you can make up a big jar of the muesli mix and then store it in the cupboard.  Great for travel!

Click here for the recipe.

Warm Amaranth Breakfast

Your belly will feel as happy as Goldilocks!  For those of you with digestive issues, amaranth is low in FODMAPs and gluten-free.  Although the amaranth can take a while to cook, making it not so fast and easy, this is a perfect recipe for a rice cooker.

Click here for the recipe.

Bonus tip: The easiest breakfast ever is to heat up some brown rice with a little water, cinnamon and frozen blueberries. This is a great way to use up leftover rice or in a pinch, you can quick pick up a quart from your local Chinese takeout restaurant.

Like what you read? Maybe it is time for you to take a step toward creating vibrant health for yourself. I will work side by side with you to achieve your health goals, whether that be having a trouble-free digestive system, reducing pain, losing weight, having more energy or getting better sleep. Get started today! Click here to sign up for your health breakthrough session.

Leftover Quinoa Breakfast Recipe

Leftover Quinoa Breakfast
 
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Next time you make a quinoa side dish for dinner, cook a little extra for an easy breakfast.
Author:
Recipe type: Breakfast
Serves: 1
Ingredients
  • ⅛ cup frozen blueberries
  • ⅛ cup goji berries
  • ½ cup leftover cooked quinoa
  • Pinch of cinnamon
  • 4 or 5 walnuts broken up into small pieces
  • maple syrup
  • 1 tbsp flaxseed (optional)
Instructions
  1. Warm up the blueberries and goji berries until the blueberries let off some juice.
  2. Stir in the quinoa and cinnamon and warm to desired temp.
  3. Stir in the walnuts, maple syrup and flaxseed.

 

No-Cook Breakfast Muesli

No-Cook Breakfast Muesli
 
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This is my go-to summer breakfast, but you can enjoy it any time you are looking for an easy, nutritious breakfast. Once a week, I fill up a big jar and get a week's worth of breakfasts. I set a reminder on my phone to set up a bowl each evening for the next morning.

This recipe was adapted from a blog called the Vegan Effect. Please click here to give them credit!
Author:
Recipe type: Breakfast
Serves: 7
Ingredients
  • 2 cups rolled oats
  • ⅛ cup chia seeds
  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds
  • ½ cup goji berries
  • ½ cup chopped walnuts
  • 4 dates, chopped
  • 1 tbsp cinnamon
  • 1 tsp raw shelled hemp seed
  • 1tbsp ground flaxseed
  • 1 tbsp real maple syrup
Instructions
  1. In a large jar combine all ingredients up to the cinnamon.
  2. The night before, put ½ cup of the muesli mixture into a bowl and cover with water. No need to refrigerate unless you choose to use some type of milk.
  3. In the morning, stir in the hemp, flaxseed and maple syrup into the bowl and enjoy!

 

Lentil Kale Soup

Lentil Kale Soup
 
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I call this my “Book Club” soup because when I was a new member I was a little intimidated by the holiday gift giving spending limit of $10. I decided to make everyone soup. All of the other women handed out sweet little girly things and I showed up with frozen Tupperware!
This recipe was adapted from Runner’s World magazine, click here to give them credit!
Author:
Serves: 6
Ingredients
  • 1 16 oz. bag lentils
  • Sea salt
  • 2 tbsp olive oil
  • 1 bay leaf
  • 2 onions, coarsely chopped
  • 1 10 oz. bag matchstick carrots
  • 2 garlic cloves, sliced
  • 1 bunch of kale – ribs removed – torn into small pieces
  • 1 28 oz. can of crushed tomatoes
  • 1 32 oz. organic chicken broth
  • Ground black pepper
  • Grated Parmesan cheese
  • Fresh chopped parsley (optional)
Instructions
  1. Rinse lentils. Place in a pot and generously cover the lentils with water. Add 1 tsp of sea salt. Bring to a boil and cook for five minutes. Drain and rinse. Set aside.
  2. Heat olive oil in large soup pot with the bay leaf. Saute the onions, carrots and garlic for a few minutes until the vegetables begin to wilt and then add the kale for an additional five minutes.
  3. Add the crushed tomatoes, the chicken broth, the lentils and 1 tsp of sea salt. Stir well and bring to a boil. Reduce heat and simmer for 15 minutes. Stir in some freshly ground black pepper.
  4. Serve soup with a few drops of olive oil, some chopped parsley if you have it on hand, and top with some freshly grated Parmesan cheese.