Feelin' Groovy Queso

Slow down, you munch too fast. You've got to make this queso last!

This dip looks and tastes so much like queso, you won't be able to tell the difference. It will melt just like real cheese, so you can soften it again after refrigeration.  Store it in the fridge for up to a week. 

 

WHAT'S IN IT

·         2 cups potatoes, diced large

·         1 cup carrots, diced large

·         1/2 cup water

·         1/3 cup olive oil

·         2 t sea salt or Himalayan salt

·         1 T fresh lemon juice

·         1/2 cup nutritional yeast flakes

·         1-inch piece fresh turmeric root

·         ¼ t onion powder

·         ¼ t garlic powder

·         dash of cayenne (or more to your taste)

·         dash of black pepper

HOW TO MAKE IT

1.     Peel, chunk and boil the potatoes and carrots until soft, about 30 minutes.

2.    Blend remaining ingredients on high in blender or Cuisinart mixer. Add potatoes and carrots once softened, and blend until the queso is extremely smooth.

WHY IT’S HEALTHY

Potatoes can get a bad rap, but they provide plenty of antioxidants and nutrients. They are high source of potassium, which is important for building strong bones and supporting heart health and provide about 20% of your daily needs of manganese which is important for bone and nerve health. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Olive oil has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Nutritional yeast is loaded with B vitamins and is also a good source of iron, selenium (which helps repair cell damage )and zinc (which aids in tissue repair). Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin, are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Turmeric is a powerful antioxidant and anti-inflammatory, and has proven highly effective in reducing the risk of many chronic diseases. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.  Cayenne helps digestion and poor circulation and can help prevent ulcers by killing bacteria. 

ENJOY!

Chia Seed Pudding

 

WHAT'S IN IT

2 cups plant based milk

1/2 t vanilla extract

1/4 cup pure maple syrup

1/4 t ceylon cinnamon

1/2 cup chia seeds

1/2 cup organic blueberries

1/4 cup cacao nibs 

Coconut flakes to your desired taste

HOW TO MAKE IT

1. Put first four ingredients in blender and blend until smooth.

2. Pour into a glass container and mix in chia seeds

3. Let sit in the fridge overnight

4. In the morning add blueberries, coconut flakes and cacao nibs. Mix and enjoy!

WHY IT’S HEALTHY

Chia Seeds are a complete protein source, containing all 9 essential amino acids.  They have lots of fiber and are a great source of omega-3's, calcium and magnesium. They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles. Cacao is a great source of calcium, magnesium, iron, and is loaded with antioxidants. It improves cardiovascular health, builds strong bones, and elevates your mood and energy. Blueberries are a nutritional powerhouse and one of the most antioxidant rich fruits on the planet. They have been shown to do everything from enhance cognitive abilities to strengthen the circulatory system. They are helpful with urinary tract infections, and help keep the eyes and digestive tract healthy. Blueberries are high in vitamin K, manganese and vitamin C. Coconut flakes contain a wide range of minerals, are high in iron,  and lower LDL cholesterol. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a fantastic anti-inflammatory, and is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process.  

Spaghetti Squash Bolognese

WHAT’S IN IT

• 1 spaghetti squash

• 2 cloves garlic

• 1 carrot

• 1 stalk celery

• 1 shallot

• 4 oz Brussel sprouts

• 2 small, ripe tomatoes, diced

• 2 T tomato paste

• 2 T chopped fresh basil

• ¼ t dried oregano (or 1 t fresh)

• ¼ t dried parsley (or 1 t fresh)

• 1 bay leaf

• Avocado oil

• Kosher salt and freshly ground black pepper to taste

• Beyond Beef Crumbles ½ - 1 lb(store locator online @ http://beyondmeat.com/store-locator )

• Parmesan shavings (optional)

HOW TO MAKE IT

1. Preheat oven to 375°F

2. Wash the spaghetti squash and slice off the stem at the top. Cut the squash in half lengthwise. Use a spoon to scrape out the seeds.

3. Rub avocado oil on the inner edges of the squash. Place each half face down on the baking sheet. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash).

4. Peel and mince the garlic and shallot. Small dice the carrot and celery.

5. Cut off and discard the stems of the brussel sprouts. Halve lengthwise and thinly slice crosswise.

6. After squash has cooked for 20 minutes, heat a drizzle of avocado oil on medium high in a large pan. Add the garlic, shallot, carrot and celery. Season with salt and pepper. Cook, stirring frequently for two minutes. Add the tomatoes, oregano, parsley, bay leaf and basil. Cook for 5 minutes. Add brussel sprouts and cook for two more minutes.

7. Add the tomato paste to the pan and cook, stirring frequently, for about two to three minutes, until dark and fragrant.  Remove bay leaf.

8. Add Beyond Beef crumbles and stir in until warmed, about two minutes.

9. Remove squash from oven and use fork to scrape “spaghetti” from shell to plates

10. Serve Bolognese on top of warm spaghetti squash and top with parmesan (optional)

*Note – to simplify recipe and reduce prep time, substitute a jar of organic marinara sauce in place of tomatoes and tomato paste.  This also tastes great over your favorite pasta or zucchini noodles which are easy to find in most supermarkets.

WHY IT’S HEALTHY

Substituting Beyond Beef crumbles for ground meat lowers the acid intake on your body and is much easier for your body to digest.  Spaghetti Squash contains vitamins A and C, which can help prevent free radical damage to cells. It is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function, and beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health. Beta-carotene is beneficial for people with insulin resistance. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Brussel Sprouts have really high levels of vitamin K and C and help protect against free radical damage, Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - betacarotene, lutein, and zeaxanthin - which are all good for eye health. Celery can lower high cholesterol and inflammation and is super hydrating. Onions (shallot) are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. Also high in vitamin C, folate, biotin and calcium.

Watermelon Chiamint Bites

WHAT’S IN IT

4 cups watermelon, chunked

Juice of I lime

¼ cup finely chopped mint leaves

2 t of chia seeds (grind first for enhanced benefits)

HOW TO MAKE IT

Pour lime juice over watermelon chunks. Sprinkle mint and chia seeds over the watermelon. Gently stir. Serve cool.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids.  Chia Seeds are a good source of Omega 3s, calcium, magnesium, fiber and protein.  They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles.  Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion.  Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Healthy Start Breakfast Bowl

This breakfast is a super-charged way to start your day!  Once you have the ingredients in your kitchen cabinet you can make it in less than 5 minutes. Perfect to take in a to-go container on your commute.

WHAT'S IN IT

• Coconut or Almond Yogurt

• 1/4 cup Pomegranate Seeds

• 1/4 cup fresh organic Blueberries or Wild Frozen Blueberries

• 1 T Walnuts

• 1 T Almonds

• 1 t Sunflower Seeds

• 1 t Chia Seeds

• Optional: Drizzle with pure maple syrup or raw local honey to sweeten

WHY IT'S HEALTHY

Pomegranates are high in antioxidants and a great blood builder. They restore glucose reserves to the liver and help with focus and concentration. Wild blueberries are a powerful brain food, a potent prebiotic and great at restoring the liver. Walnuts are a terrific source of Omega 3s. Omega-3 fatty acids are not only helpful for heart health and brain health, but also for controlling inflammation, improving circulation, memory, thought processing and blood sugar control. Chia Seeds promote healthy skin, help to reduce signs of aging, and are a great source of energy. Sunflower Seeds are a healthy source of fat that serves as a building block for cell membranes. They help your body balance hormones, slow down absorption of food so you can go longer without feeling hungry, and also act as carriers for important fat- soluble vitamins.  Almonds help with cholesterol reduction, are beneficial when it comes to weight loss, and are high in Vitamin E, manganese and magnesium.

 ENJOY!

Apple-Pom Smoothie

 

WHAT’S IN IT

§  1 cup coconut milk

§  1 apple, chopped

§  ½ cup pomegranate seeds

§  1 cup Kale

§  small handful parsley

§  1-inch fresh ginger

§  1-inch fresh turmeric (or ½ t ground turmeric)

§  pinch black pepper

§  1 t spirulina or chlorella

Add ice if you like your smoothies especially cool.  

note: can substitute any nut milk of your choice for coconut milk

HOW TO MAKE IT

Put ingredients in a blender and blend on high for a minute

WHY IT’S HEALTHY

Apples are a high fiber, antioxidant rich fruit.  They can inhibit cancer cell proliferation, help prevent inflammation, and lower cholesterol. Pomegranates are loaded with fiber, Vitamin C, K and potassium.  They can help lower high blood pressure and high cholesterol and been shown to provide anticarcinogenic effects. Turmeric is a powerful antioxidant and anti-inflammatory, and has proven highly effective in reducing the risk of many chronic diseases. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.  Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Kale is also a powerful anti-inflammatory and a natural detoxifier. It helps remove and eliminate toxins from your body. Parsley is a detoxifier and full of nutrition, including B vitamins such as folic acid, traces of B12 coenzymes, and vitamins A, C, and K. It’s highly remineralizing, especially for those low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.

ENJOY!

Pea Pesto

WHAT’S IN IT

§  2 cups basil, packed

§  ½ cup parsley

§  ½ cup cilantro

§  1/3 cup pine nuts

§  4 cloves garlic (or less if you prefer)

§  ½ cup olive oil

§  1 lemon, juiced

§  1 cup frozen peas

§  1/2 teaspoon salt/pepper (or more to taste)

 

HOW TO MAKE IT

1.      Put oil in high speed blender

2.      Add basil, parsley, cilantro, garlic, lemon juice and pine nuts.  Blend

3.      Add peas, salt and pepper.

4.      For thicker consistency add more peas or pine nuts. To thin, add 1 Tbl olive oil or lemon juice

5.      Optional: Add 1/4 cup pecorino romano or parmesan cheese, grated

6.      Spread onto a plate and top with grilled salmon, chicken or tofu. 

 

WHY IT’S HEALTHY

Basil contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as IBS. It significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral.  Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues. Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

ENJOY!

 

Rosemary Beanellini Dip

ROSEMARY BEANELLINI DIP

WHAT’S IN IT

·         1 can cannellini beans, rinsed

·         3 T extra virgin olive oil (EVOO)

·         2 T water

·         1 t lemon juice

·         1 t lime juice

·         1 t fresh rosemary, minced

·         1 garlic clove, minced

·         1/8 t cayenne pepper 

·         Salt and pepper to taste (1/4 -1/2 teaspoons)

HOW TO MAKE IT

Process all ingredients in food processor until smooth for one minute, scraping down sides of bowl once or twice.  Place in serving bowl, cover, and leave at room temperature for 30 minutes. Drizzle with EVOO before serving.

Serve with assorted vegetables, sprouted grain, or ancient grain bread - sliced thinly, toasted, and brushed with EVOO. Makes 1 cup of dip.

WHY IT'S HEALTHY

Cannellini Beans aid in weight loss.  They act as alpha amylase inhibitors, which stop your body from absorbing carbohydrates quickly by blocking the enzymes responsible for their digestion. Cannellini Beans contain a wealth of B vitamins, including B12, and also provide iron, zinc and potassium.  Extra virgin olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep low blood pressure and prevent LDL oxidation.  Lemons and Limes are ultra-hydrating and electrolyte–producing.  They are rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body, and they have some of the most highly absorbable Vitamin C. Rosemary has compounds that prevent the breakdown of a neurotransmitter in the brain that is needed for memory and healthy brain function. Rosemary also fights antibiotic resistant bacteria.  Garlic has high levels of vitamins and minerals, including vitamin C and B-6, and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties.  Cayenne helps digestion and poor circulation and can help prevent ulcers by killing bacteria

Cinnamon Raisin French Toast Crunch

CINNAMON RAISIN FRENCH TOAST CRUNCH

WHAT'S IN IT

·         6 free range organic eggs

·         10 pieces Ezekiel Cinnamon Raisin bread (thawed)

·         1 ½ cups almond milk (or your favorite nondairy milk)

·         1 T vanilla

          Juice of 1/2 an orange

·         1 t ceylon cinnamon

·         1/2 t sea salt

·         ¼ t nutmeg

·         1 cup walnuts - halved or chopped

·         2 thinly sliced apples

·         Coconut oil to grease pan, and to serve with maple syrup

HOW TO MAKE IT

1.      Beat eggs. Add almond milk, vanilla, orange juice, cinnamon, sea salt and nutmeg and mix.

2.      Oil bottom and sides of a 9” baking dish

3.      Break 5 slices of room temp Ezekiel Cinnamon Raisin bread into bite size pieces. Place in pan, covering the bottom.

4.      Pour half of the egg mixture over the bread. Layer with slices of one apple. Sprinkle walnuts over apples. Press gently together.

5.      Repeat with another layer of bread, egg mixture, the second sliced apple, and walnuts. Press gently, and sprinkle with cinnamon.

6.    Cover and refrigerate overnight.

7.     Bake (covered in tin foil) at 350 degrees F for 35-40 minutes. Remove foil in last five - ten minutes. Bake til brown and bubbly. 

8.    Serve with pure maple syrup, or melted coconut oil mixed with pure maple syrup (ratio to your liking)

WHY IT'S HEALTHY

Eggs have a bad reputation for their high cholesterol content. But eggs help regulate the two different kinds of cholesterol in the body.  They are a great protein source with a complete amino acid profile.  They also help improve eye health and keep your skin healthy. Apples are high in fiber, a good source of vitamin C, and help prevent inflammation. Ezekiel bread, technically vegetables, contains more vitamins, minerals and antioxidants than whole grains. Phytic acid (a natural substance found in plant seeds which impairs the absorption of iron, zinc and calcium, and may promote mineral deficiencies) is destroyed when the grain sprouts, so the body is able to absorb the nutrients in these grains. Coconut oil reduces inflammation, helps boost the immune system, improves the LDL:HDL ratio, and improves energy and endurance. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a proven anti-inflammatory. Walnuts are a great source of omega-3s; they support heart health, fight heart disease, and are a terrific brain food. Nutmeg helps improve mood and can help skin stay taut.

 

The Nojito

The Nojito

WHAT’S IN IT (per glass)

• 1/4 – 1/3 cup organic blueberries

• fresh mint (6 - 8 leaves)

• 1/2 large lime (or 1 small), cut into 4 wedges

• 1 cup seltzer

• 1 cup ice cubes

HOW TO MAKE IT

1.      Place ½ - 1/3 of the mint and a lime wedge into a sturdy glass.

2.      Use a muddler to crush the mint and lime, and release the mint oils and lime juice.

3.      Add blueberries and another lime wedge. Muddle again.

4.      In a shaker, add seltzer, the rest of the fresh mint, and the juice from 3rd lime wedge.

5.      Shake with ice and pour into the glass – serve with remaining lime wedge as garnish.

Note - If you don’t have a shaker, fill the glass with ice after muddling, add seltzer, lime juice and lime wedge. Garnish with lime wedge before serving.

WHY IT'S HEALTHY

Blueberries are a nutritional powerhouse and one of the most antioxidant rich fruits on earth. They have been shown to do everything from enhancing cognitive abilities to strengthening the circulatory system. They are helpful with urinary tract infections, and help keep the eyes and digestive tract healthy. Blueberries are high in vitamin K, manganese and vitamin C.  Mint leaves provide a considerable amount of vitamin A which helps promotes healthy skin, supports the immune system, and helps cells reproduce normally. It’s used for digestive ailments such as nausea and indigestion, and is also beneficial for respiratory issues. Limes are super hydrating, and one of the highest sources of vitamin C available. They also help cleanse the liver.

Super delicious, healthy, and no sugar!