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Pumpkin Green Smoothie

INGREDIENTS:

  • 1 cup hemp milk or milk of choice
  • 1/4 cup canned  pumpkin puree (make sure its not pumpkin pie filling)
  • 1 small frozen banana
  • 1 tbsp flax seeds
  • Handful kale or spinach or both
  • Dash of cinnamon and nutmeg

DIRECTIONS:

  1. Combine all ingredients into a blender
  2. Blend until smooth

Apple Donuts

INGREDIENTS:

  • 1-2 apples, sliced crosswise
  • Natural peanut, almond or sunflower butter
  • Toppings: unsweetened coconut, mini chocolate chips, granola, sliced almonds, raisins and or Dye-Free Sprinkles.

 

DIRECTIONS:

  1. Slice apples crosswise into 1/2″ slices.
  2. Use a mini cookie cutter to remove the core and make a hole in the center of each slice.
  3. Spread each “donut” with peanut/almond/sunflower seed butter.
  4. Top with a sprinkle of unsweetened coconut, granola, mini dark chocolate chips, raisins, sliced almonds and/or sprinkles.

 

 

 

Apple Donuts

Lentil Soup

INGREDIENTS:

  • 1 tbsp olive oil
  • 1/2 cup chopped yellow onion
  • 3 garlic cloves, minced
  • 1 tbsp finely chopped peeled ginger
  • 8 cups low-sodium vegetable broth or chicken broth
  • 1 small russet potato, cut into 1/2 inch cubes
  • 2 cups red lentils, rinsed well
  • 2 carrots, peeled and cut into 1/2 inch pieces
  • 2 cups spinach leaves
  • Kosher salt and freshly ground black pepper
  • Fresh grated parmesan cheese

 

DIRECTIONS:

  1. Heat oil in a dutch oven or soup pop over medium heat.
  2. Add onion and cook until soft and light golden.
  3. Stir in garlic and ginger and cook for one minute, stirring occasionally.
  4. Add broth, potato, lentils and carrots; bring to a simmer and cook partially covered and stirring occasionally until lentils an vegetables are tender about 15-20 minutes.
  5. Stir in spinach and season to taste with salt and pepper.
  6. Optional: top soup with grated parmesan cheese to taste and serve.

Adapted from Bon Appetit

Sweet Potato Toast 2 Ways

INGREDIENTS:

  • 1 large sweet potato sliced into 1/4 ” thick rounds
  • 1 small avocado mashed
  • 1/2 cup crumbled feta or goat cheese
  • 3 radishes thinly sliced
  • 1/2 cup mixed greens or microgreens
  • 2-3 tbsp  natural almond or peanut butter
  • Apple slices thinly sliced
  • Cinnamon to taste

DIRECTIONS:

  1. Toast sweet potato rounds on high until crisp on the edges and just cooked thru on the inside
  2. Spread avocado or nut butter on the sweet potato
  3. Top with cheese, radish and greens or apples and cinnamon

Amanda W.’s Sweet Pea and Mint Guacamole

INGREDIENTS:

  • 2/3 cup thawed or cooked peas
  • 2 small jalapeños
  • 2 Tbsp. chopped fresh cilantro
  • ¼ cup chopped mint leaves
  • 3 medium ripe avocados
  • 3 scallions, white and light green parts only, thinly sliced
  • zest of 1 lime
  • 1-2 limes, juiced
  • salt and pepper to taste
  • Optional: toasted sunflower seeds

DIRECTIONS:

  1. Heat broiler to high and broil one of the jalapeños on a heatproof pan.
  2. Once cooked, place in a bowl, cover with plastic wrap, and let sit for 15 minutes.
  3. When cool, use a paper towel to wipe off the charred skin. Halve, seed, and dice the roasted jalapeño. Then halve, seed, and dice the remaining raw jalapeño.
  4. In a food processor, purée the peas, jalapeños, cilantro, and mint. Process until almost smooth but still chunky.
  5. In a medium bowl, combine avocado, scallions, lime zest, lime juice, salt, and pea purée. Mash until well combined but still chunky.
  6. Taste and adjust salt, pepper, and lime juice to taste. Top with sunflower seeds.

 

Amanda B.’s Roasted Corn Guacamole

INGREDIENTS:

  • 1 cup fresh or thawed corn kernels
  • 1 Tbsp. avocado oil
  • 2 large avocados, cut into 2’’ dice
  • 1 large tomato, cut into ¼ ‘’ dice
  • ¼ cup chopped fresh cilantro
  • 2 Tbsp. minced red onion
  • 1 tsp. minced jalapeño (optional)
  • 1 Tbsp. minced garlic
  • 2 Tbsp. Fresh lime juice
  • 1 tsp. cider vinegar
  • 1 ½ tsp. course Kosher salt
  • ¼ tsp. cumin

DIRECTIONS:

  1. Preheat Oven to 450˚F.
  2. On a baking sheet, toss the corn with the avocado oil.
  3. Roast corn, tossing often for 7-8 minutes, or until golden.
  4. Let cool, then transfer to a medium bowl.
  5. Fold in the avocado, tomato, cilantro, onion, jalapeño, and garlic.
  6. Stir in the lime juice, vinegar, salt, and cumin.
  7. Cover and refrigerate for up to 6 hours.

Tiffany’s Traditional Guacamole

INGREDIENTS:

  • 2-3 ripe avocados
  • 3 Tbsp. minced jalapeño
  • ¼ cup fresh lime juice
  • ¼ cup minced red onion
  • 3 Tbsp. chopped fresh cilantro
  • 1 tsp. kosher salt
  • Optional: tomatoes, seeded and diced

DIRECTIONS:

  1. Add the avocados, jalapeño, onion, cilantro, and salt to a large mixing bowl.
  2. Mash with a potato masher or fork until desired consistency.
  3. If using tomatoes, carefully fold them in.
  4. Adjust seasoning as needed and serve at room temperature or chilled.

 

Lara’s Lima Bean Guacamole

INGREDIENTS:

  • 2 ripe avocados
  • 2 cups puréed lima beans
  • 4 cloves garlic, minced
  • ¼ red onion, chopped
  • ½ cup chopped fresh cilantro
  • 2 limes, juiced
  • Salt and pepper to taste

DIRECTIONS:

  1. Add avocados, lima beans, garlic, red onion, cilantro, and lime juice to a large mixing bowl.
  2. Mash with a potato masher or fork until desired consistency.
  3. Taste and adjust salt and pepper. Serve chilled or at room temperature.

Chocolate Almond Butter Banana Muffins

Serves: 12

INGREDIENTS:

  • 2-3 large ripe bananas
  • 3 organic eggs
  • 3 tablespoons coconut oil, melted
  • 1 teaspoon vanilla extract
  • ⅓ cup natural creamy almond butter
  • ⅓ cup coconut flour
  • ⅓ cup cocoa powder
  • ¾ teaspoon baking soda
  • ¾ teaspoon baking powder
  • ¼ teaspoon salt
  • 1 cup dark chocolate chunks

 

DIRECTIONS:

  1. Preheat the oven to 350ºF. Line 12 muffin tins with paper liners or grease with coconut oil.
  2. In a large bowl, combine the mashed bananas, eggs, coconut oil, vanilla extract and almond butter until fully combined.
  3. Add the coconut flour, cocoa powder, baking soda, baking powder, and salt to the wet ingredients and mix well. Gently add the chocolate chunks.
  4. Divide the batter between the prepared muffin tins.
  5. Bake in the preheated oven for about 16 minutes. A toothpick inserted into the center of a muffin should come out clean.
  6. Remove from oven and allow to cool on a wire rack for about 15 minutes.

 

Party Empowered: Tips and Tricks to Healthful Feasting

 

 

I don’t know about you, but I’m ready for summer. I’m craving a little sunshine, BBQ with family and friends and a glass of Rose. Here is my guide to partying it up while maintaining healthy habits. Party Empowered…

 

  1. Foundation is everything. Set the foundation for a healthy day of eating by eating a well-balanced power breakfast that keeps you fueled and focused until your next snack or meal. My go to breakfast is two whole eggs, ¼       avocado and berries. Make smart choices all morning long, and you’ll be more inclined to keep it going than if you started the day with a donut.
  1. Arrive “satisfied.” Don’t starve yourself until the party or “bank” your calories. I promise this method will backfire and you will likely make poor choices and overeat. Plan a pre-party snack — such as a cup of gazpacho or egg muffin cup – and you won’t be so inclined to overdo the appetizers.
  2. What’s the “special”? Don’t waste your time putting anything between your lips that isn’t special. Ask the host what the most coveted dish is. Maybe it is an heirloom tomato salad (wahoo, dig in!) or perhaps it’s the famous mud pie (reason to eat grilled veggies and skip the chips, so you can have a taste). The point is, scope the menu, survey the buffet and plan your plate.
  3. Delay your drink. Before you arrive, decide how much alcohol you are going to have. The extra calories and inhibition lowering side effect are reason enough for you to D E L A Y your first drink. When the host asks what you’re drinking, opt for a sparkling water with lemon for the first round. If the parties goes on, continue with water or sparkling water in between alcohol.
  4. Hone your food GPS. Navigating the fare may take some creativity. Grab a plate. Make one beautiful meal out of the healthy stuff and what you love most. Anything you put in between your lips should have hit your plate first. This will prevent grazing and mindless eating. No salad? That’s OK, pile your plate with lettuce, tomatoes and onions as well as whatever else you find on the burger fixin’s table. Pair the guacamole that is sitting in the center of the bowl of chips with the crudités hanging out next to the cheese board. Partake in the veggies while the burgers and dogs are grilling and hold out for the lean protein that you love, like steak, fish or shrimp.
  5. Bring your food. You should have 2 – 3 signature dishes such as a tomato salad, tandoori chicken or zucchini carpaccio to contribute. Bringing healthful fare to the party ensures there is something you will be able to enjoy without worry. You’ll feel healthiest, most empowered and suffer less regret if you choose mostly veggies and lean meats, so make a beautiful plate and enjoy it.
  6. Do dessert. Eat fruit. Whole, sliced, grilled and clean, loading up on water volume, antioxidants and satisfying fiber is definitely a great way to conquer the end of the meal. Indulge mindfully. If you want the cookie or piece of pie then own it. Plate it. Eat slowly and enjoy it. It’s going to be a long summer of BBQ’s, cookies and your favorite farmers market pie, so don’t waste your time on treats that aren’t special.
  7. Reframe. You are actually not going to the party for the food. The food is just an excuse to get YOU to the party, so be present with your friends and family. Prioritize catching up with loved ones, making memories and another milestone in the year over the food. Really connect with the guests, support the host and participate in the event. It’ll take your mind off of the loaded potato salad.