RECIPES

SAVORY TOMATO SOUP

Nothing emphasizes Autumn like hot tomato or pumpkin carrot soup (I will save that recipe for another day). This isn’t your grocers canned tomato soup! This is fresh, zingy and oh so good! tomatosoup1It is textured, savory and satisfying!

With Farm Markets in full swing it is easy to get your hands on ripe vine tomatoes, fresh garlic and herbs. The best thing is it’s free of dairy and you can virtually serve it long simmered or barely cooked and garden fresh.

As you look down the ingredients list you may see something your not familiar with (though I added substitute ingredients you probably already have in your cupboard). Coconut Aminos… If you haven’t heard of this tasty liquid you can add to just about anything you would use soy sauce or tamari for I would love to enlighten you lol. To me it is a way healthier version of those very condiments. So, what are coconut aminos? They are a delicious sauce collected from the sap of coconut blossoms and blended with sea salt and naturally aged. Because of the way it is processed it remains raw and enzymatically active!! They have an umami feel with a rich dark salty, slightly sweet flavor. It is soy free, wheat-free and gluten-free. They carry many benefits being packed with minerals, low GI and contain both Vitamin C and B. They contain 17 different types of amino acids (both the building blocks of protein, muscle repair and aiding in brain and nervous system function. 14 times the amount of aminos then what is found in soy sauce!

I hope you enjoy this zesty soup as you hunker down for the chilly days ahead.

SAVORY TOMATO SOUP

INGREDIENTS

  • 18 ripe Tomatoes (I used Romas)
  • 1 TBS minced Garlic
  • 2 TBS of Olive Oil
  • 1 1/2 white onion
  • 3-4 TBS Tarragon
  • 2 TBS Rosemary
  • 1/2 tsp Sea Salt
  • 1 tsp Paprika
  • Dash of Cayenne *optional
  • 2 TBS Balsamic Vinegar
  • 3 TBS Coconut Aminos (or Tamari, or Soy Sauce)

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  • Drizzle with Greek Yogurt *optional

 

 

DIRECTIONS

1. Pulse all ingredients together in a high speed blender. I had to cut tomatoes into large chunks along with the onions.

2. Pour into a pot and simmer!

*If you prefer fresh out of the garden taste then don’t keep cooking once it begins to heat up. If you would like it to meld together then keep it going for at least 20 min.

 

RECIPES

HEALTHY SPROUTED PUMPKIN MUFFINS

thumbnail_Resized_20190920_124234Autumn is my most favorite season. Pumpkin everything, warm spices, cooler air…It makes me want to both hike and snuggle next to the fireplace all at the same time. Although sometimes these fall days get long with little ones in toe, it always brightens our day to take the time to celebrate whenever we can with a little spiced fall fun.

Those who follow me know that I like quick clean recipes and I want these healthy morsels to taste good, be kid friendly and family approved as they say! Being in the fitness industry can be difficult sometimes with all the pressures to both eat and look a certain way. But, I feel like you CAN have ‘your cake and eat it too’ so to speak. You can raise a healthy fit family and still eat muffins, cookies, essentially fats and carbs and still both be in shape and lose weight if that is your goal. You don’t need to deprive yourself of one of Gods good pleasures—FOOD! I am kind of passionate about this <3. Maybe that is why most of my recipes end up being desserts, lol!!

I want to give my children a healthy relationship with food and break the old bad family cycles of unhealthy eating and mindsets before they continue with another generation. I want them to know what’s healthy and understand the difference between real and artificial ingredients. I also want them to have a good relationship with food In general and not feel pressured to give up a food group to look or feel a certain way (Though I am not talking about food allergies, sensitivities, or other medical/personal reasons in doing so). I want them to enjoy the season, enjoy the holidays and enjoy life!

So I hope you enjoy this recipe. It has already been approved by my picky eaters so I have a hunch you will love it too!!

  • SPROUTED PUMPKIN MUFFINS
    INGREDIENTS
    prep time/total time: 5 min, yields 12 muffins
    oven: 350, 18min
    • 1 cup of sprouted spelt flour (or any flour)
    • 1/2 cup of raw organic whole oats (or reg. oats)
    • 1 Tbs pumpkin pie spice
    • I also added a dash of ginger and clove
    • 1 tsp baking soda
    • 1/4th tsp baking powder
    • 1/2 tsp salt
    • 2 eggs (*can try vegan egg)
    •  1/2 cup of raw honey (honey*or maple syrup)
    • 1/3 cup of butter melted (*or coconut oil, or I used vegan spread)
    • 1 cup of organic pumpkin puree (*or regular)
    • 1 tps vanilla extract
    INSTRUCTIONS
    1. WAIT FOR IT…It’s difficult.. throw it all in a bowl, mix together and voila it’s done! I know I am not fancy and I don’t separate out my dry from wet ingredients. Lets face it I have many sets of hands trying to eat the batter before it even makes it into the pans. If you want to separate it out before mixing go for it!
    2.  Greece your muffin tins and fill to 2/3rds full. I added coconut to the top of some. Bake until an inserted butter knife comes out mostly clean.
    NOTES
    *I added Dark Chocolates in after mixing (Enjoy Life has a dairy free version).

 

RECIPES

Quinoa Veggie Protein Stuffed Peppers

IMG_20190115_120302_441.jpgMaybe it’s this very chilly weather or the fact that I am preggo with baby #3, but I was in the mood for some ‘stick to your ribs’ type of food albeit a healthy version of comfort food! This recipe kind of came up on a whim so I hope you will indulge me and if I do say so myself it was easy, taste fantastic and a crowd pleaser. I personally love that this recipe is filled with healthy complex carbs, and lean mean protein!

Something I really try hard to do is make my recipes quick, easy and attainable. I have a family and in general I dread to spend more than 20 min making just about anything! I like things quick, healthy and family friendly. Most all of my recipes are dairy free but can easily be converted to dairy if preferred. So although this recipe may take a bit over my 20 min total mark I think it is well worth a try.

So lets get to the ingredients list!

INGREDIENTS

  • 1 lb of Organic Ground Turkey
  • 1/4th Large Sweet Onion chopped
  • 3-4 cloves of Garlic chopped depending on taste
  • 1C Sprouted Quinoa
  • 2.5C water
  • 2.5 tsp of better than Bouillon Vegetarian
  • 5 Large Baby Bella Mushrooms
  • 1/4th chopped Cauliflower
  • 3 Roma Tomatoes chopped
  • 4-5 whole large assorted colored Bell Peppers
  • 1/2 cup of Egg Whites
  • Salt, Pepper, Garlic Powder
  • 1TBS organic Salted Butter or Earth Balance Vegan
  • (optional) Organic Shredded Cheese or a Vegan Cheese option

 

DIRECTIONS

  1. Preheat oven to 400 Degrees and spray a 9×13 with coconut oil (or other).
  2. Saute onions in butter then add garlic when soft.
  3. Add Organic Turkey and add salt, pepper and garlic powder to taste (I also love onion powder). Cook till browned and completely cooked. Add tomatoes and let rest.
  4. At the same time you can have your Quinoa mix starting in a sauce pan on high with 2.5 cups of water, bouillon, chopped mushrooms and chopped cauliflower and cook approximately 15 min. When this starts to boil put on simmer till soft and most of the water has evaporated.
  5. Slice your peppers lengthwise and gut and place in pan.
  6. Mix everything together in large bowl (except peppers) or pan and pour the egg whites over the mix to add some extra protein and “stick-toit-iveness” so to speak.  Mix together.
  7. Place the sliced peppers on your 9×13 and fill with mix. After you have filled all the peppers use the extra mix to stuff all around the peppers. It kind of resembles a Lasagna in a way. Then I smooth it all out with a spatula.
  8. Add your shredded organic cheese or non-dairy cheese in a thin layer if desired.

*Place in preheated oven and cook for 20-30 min including a little 5 min broiler action to get that cheese nice and browned. If you are not following the tip below you may want to cook for 45-60 min until peppers are a desired softness!

*Tip: to hasten the cook time on the peppers I put them in the microwave for approximately 5-10 min until partially softened. Having 2 hungry babes at my feet I had to think quick if you know what I mean.

 

From my home to yours I hope you enjoy this abundant fit recipe! May it nourish and fullfill ❤

 

 

 

RECIPES

PREGGO MANGO GREEN SMOOTHIE

Now Although I have titled this a pregnancy smoothie it is definitely a smoothie for all! It is filled with great carbs, healthy fats and loaded with pure protein! There is no dairy in this smoothie but you can easily change it up if you are a dairy lover! I have filled this smoothie with a power punch for healthy baby and momma, and I am pretty sure its husband and kid approved :).

So, let’s get to the nitty-gritty of all those yummy tidbits we threw into the blender!

The classic banana. Bananas are filled with healthy carbs. And although they have natural sugars esp the more yellow they are, I prefer mine a little less yellow and a touch green-lowers the sugar content and they still add richness and flavor to your smoothie. Bananas are loaded with high amounts of healthy carbs, dietary fiber, folate, omega-3 & 6 essential fatty acids not to mention vitamin C, B-complex and a myriad of minerals. All these things plus the added minerals (manganese(ium), potassium, calcium, iron, copper, and selenium) aid in the development of healthy baby in utero. Some also say that the B6 in bananas aid and control nausea from morning sickness along with easing symptoms of water retention and heartburn related to pregnancy.

Popeye’s greens; spinach. Spinach is such a great green to get in daily for any one and especially when we are growing our little humans. Spinach is also loaded with the B vitamin Folate which is an essential for infant development preventing serious spinal and brain defects. As a side note Folate (NOT THE SYNTHETIC VERSION FOLIC ACID) is also found in beans, citrus fruits, and fortified cereals!

Mangos add a delicious brightness to this smoothie containing iron, Vitamin C and Potassium.

Flax adds another dose of Calcium, Fiber (and every pregnant momma knows the importance of keeping that pregnant body regular). Omega 3s (for brain development), linoleic acid and alpha-linoleic all aid in brain development especially during the first few months of pregnancy.

Chia seeds also contain Omega 3s, Calcium, and iron.

Collagen protein is the most abundant protein of the body found in our muscles, skin, blood vessels, tendons, bones and digestive system and gives our skin more elasticity and I think every momma wants that! As we age our bodies produce less collagen and me having my 3rd baby at nearly 40 I definitely want to do all I can to help myself along. I also love that this protein is virtually tasteless and blends or disappears well into whatever I put it in! Personally pre-baby I put it in my coffee for an extra protein boost in the mornings. Collagen also aids in our digestive health.

*During pregnancy our need for iron increases to support additional red blood cells, the placenta and the growing baby.

*Potassium, because your blood volume during pregnancy increases up to 50% is needed to keep extra fluid in the right chemical balance by way of a little mixture called electrolytes (sodium, potassium, and chloride).

RECIPE

GREEN MANGO SMOOTHIE

*3/4 frozen banana

*2 cups flax milk

*1 cup of frozen organic mango chunks

*1TBS ground flax seed

*1TBS chia seeds

*1/4th Cup of Collagen Powder

*Dash of vanilla

*Pinch of salt

*ADD all into blender till smooth. makes 2 servings! ENJOY. I topped mine with coconut whip! 🙂

NOTES

*If you struggle with gestational diabetes you can avoid the higher sugar content in mangos and switch it for a less sweet fruit.

*If possible you can buy unripe mangos which can ripen at home chemical free (calcium carbide).

RECIPES

TANGY SWEET LENTILS

Sometimes you  just don’t feel like too much fuss for dinner. I’m all about little fuss, yummy flavors, and satisfied tummies :). Of course I am always looking for healthy nourishing options that I can add to my families rotation. I am the type of person that could eat just about the same thing every day, but my family does not get that gene from their momma. They like variety and honestly variety is HEALTHY! It gives our bodies the chance to get all those vitamins, minerals and flora through a colorful rainbow pantry. So lets talk about the beautiful orangy hew of red lentils!

I love Red lentils and I can already see some of you squirming in anticipation of a gassy tummy. If this is the case for you, there are things you can do to reduce or eliminate this uncomfortable side-effect. Soaking or sprouting the lentils (or beans) well help tremendously in this arena. And Just remember, if beans and lentils are not part of your weekly eats (as well as vegetables) then you are more likely to feel the discomforts of them when they are consumed. If they are a regular part of your diet your body often adapts to eating the noisy fair *wink.  A little food science into what can cause this boisterous buildup… the blame lies in the “FODMAPs”, short chain carbohydrates that can be poorly absorbed in the small intestine. Spouting neutralizes Phytic acid irritant by starting the germination process thus changing the lentil composition into a readily digestible morsel. Essentially its the sugar that is causing the issues but, we wont linger here so long because I don’t want to scare you off of an amazing meal and addition to your diet!

Here is my spotlight on the LENTIL SUPER FOOD. They are an excellent source of molybdenum, folate and contain dietary fiber, copper, phosphorus, manganese, iron, protein, zinc, potassium, B vitamins… really do I have to go on…

Without further adieu…

 

  • TANGY SWEET LENTILS
    INGREDIENTS
    prep time/total time: 5 min, yields 2 cups
    • 1½ cups of  bone broth (*or water, chicken stock)
    • 3/4 cup Red Lentils (rinsed)
    • 1 tsp raw honey
    • 2 Tbs coconut aminos (or tamari, soy sauce)
    • 1 Tbs olive oil
    • 1 tsp apple cider vinegar (or to taste* we enjoy a little extra)
    • 1 medium shallot minced (or 2 tsp powdered onion)
    • 2 cloves of minced garlic
    • 1 tsp paprika
    • pinch of salt (*to taste)
    INSTRUCTIONS
    1. WAIT FOR IT…It’s difficult.. throw it all in a pan on high till boiling, turn down to low and simmer until done. 15 min or so. DELISH
    NOTES
    *Eat it as a side, over spinach, or whatever floats your boat. We loved it over finely chopped kale!
    This is a recipe that I adapted from www.buzzfeed.com
RECIPES

Chocolate Chunk Peanutbutter Bean Cookies

We SOOOOO love bean cookies in our house and I promise you that you will have NO idea they are in there! We have two bean cookie recipes currently that we love. I am going to share with you one of our newest and eventually I will share with you our FAVORITE lol.

I know I am always writing about healthy sweets and that’s because I LOVE SWEETS and I want my family to enjoy that world while filling their bodies with good stuff! I definitely do not want my kids feeling deprived because my philosophy is that God has given us so many wonderful things to eat in this world and He also created sweet things! If we are wise with how and when we make these things they can be incorporated in our lives in a healthy non-weight gaining manner.

I know I have explained why I love some of the other ingredients in a past post so feel free to look at some of the other recipes posted about. Though I would like to share my love affair with Enjoy Life brand semi-sweet chocolate chunks (and mini pieces). First off they are dairy free and I only care because I’ve struggled with a dairy allergy my entire life and these are Delicious! They are derived from sustainably harvested cocoa beans; cane sugar, unsweetened chocolate, cocoa butter-nuff said…

So I wont drag this out! 🙂

CHOCOLATE CHUNK PEANUT-BUTTER BEAN COOKIES

INGREDIENTS

  • 1 can organic cannallini beans rinsed and drained
  • ½ cup organic peanut butter or almond butter (I used a mix!)
  • 2Tbs cup raw cacao (or bakers cocoa)
  • ½ cup raw honey (I used a bit less and added some xylitol)
  • 1 egg
  • 1 tsp baking powder
  • 1/8th tsp sea salt (watch salt if using salted peanut butter)
  • 2tsp vanilla

———————————————————————————

  • Add in ½ cup oatmeal*
  • up to ½ cup of Chocolate chips/chunks (*Dark chocolate would be a good add in)*
  1. Mix everything in the food processor except the oatmeal and chocolate chunks until smooth.

2. Add the chocolate chunks and pulse them in leaving them mostly chunky.

3. Remove the blade carefully and mix the oatmeal in by hand.

4. Scoop a nice sized dollop on nonstick cookie sheet. I think I got about 24 out of one batch!

5. Cook in preheated 350 deg. oven for 13 min or so till they appear no longer

Chocolate peanutbutter chunk bean cookies

wet on top.

ENJOY! I KNOW YOU WILL!!!