Everyday Smoothie Recipe

everyday smoothie recipe

Smoothies are quick, easy, delicious, and nutritious! I use this everyday smoothie recipe all. the. time. Before or after workouts, and for a meal replacement when I am on the go.

Smoothie, healthy, breakfast, fruit, vegetarian, gluten free

Ingredients:

1 cup unsweetened non-dairy milk (Cashew, almond, coconut, flax)
1 scoop protein powder
1 scoop greens powder
1/2 tsp fish oil
1/8 tsp probiotic
1/2 cup frozen berries
1/2 cup spinach
Optional: ice

Directions:

  1. Add ingredients to blender or bullet
  2. Mix and enjoy!

Smoothie

Super Food – Yummy Kale Recipe!

kale recipe

kale

Have you ever considered eating your greens, rather than admiring it as a garnish? While embarking on a detox protocol that required me to eat kale, I decided to try it. I have (had) a strong distaste for raw kale, so cooking it was my only option. Over time I have tried different recipes and it morphed into this one. I even continue making it post-detox. Tip – For this kale recipe,  lemon juice is the key to cutting the bitterness and adding flavor.

Greens are packed with antioxidants, vitamins and minerals, and when cooked correctly they are delicious. Kale is known for its high amount of Vitamin K which has recently been shown to help prevent various types of cancer. As a “super food”, kale is very nutrient dense and high in antioxidants. This recipe can be made using only kale, but the collard greens add flavor and texture to the recipe.

Kale Recipe

Kale and Collard Greens Side Dish

Ingredients:

½ bunch kale – chop and remove stem

½ bunch collard greens – chop and remove stem

1-2 cloves of garlic diced

1/8 cup diced red or yellow onion

2 tbsp olive oil

1/4 lemon

**1 tbsp white wine

Directions:

1. Place olive oil in medium sauce pan and turn to medium heat

2. Add garlic and onion when olive oil is warmed. Cook for 1 minute

3. Add kale and collard greens. Mix while cooking to make sure its cooked evenly.

4. **Optional: Add white wine for added flavor and liquid.

5. Remove from heat when greens are a bright green color. Do not overcook until they are brown – you will lose lots of good-for-you nutrients.

6. Squeeze lemon juice over greens and serve immediately

7. Enjoy!!

Healthy and Easy Pancakes With Eggs AND Oatmeal

healthy and easy pancakes with eggs and oatmeal

breakfast, healthy, health, nutrition, weight loss, hormones, natural, holistic

There are so many reasons to love this recipe for healthy and and easy pancakes. Yes, it’s healthy. And easy. But’s it’s also high in protein, and did I mention that its delicious!!? The eggs make this high in protein, and adding nut butter will increase the protein even more. I started making this 7 years ago and it never gets old! It only takes 5 minutes to make and kids will love it too. Have fun with the toppings, just make sure they do NOT contain high fructose corn syrup. My favorite topping is peanut butter and raw honey! Apple sauce, jam, nut butter, maple syrup, or honey are other great options.

Healthy and Easy Pancakes With Eggs AND Oatmeal

Ingredients

2 organic Eggs

1/4 cup of Old Fashioned Oatmeal (If avoiding gluten, be sure the oats say “gluten free” on the label)

1/8 tsp Cinnamon

Small amount of olive oil

Directions

1. Mix eggs, oats, and cinnamon together

2. Pour small amount of olive oil into non-stick pan

3. Pour mixture into pan

4. Cook on medium heat for 3-5 minutes

5. Flip pancake when first side is cooked – will flip easily when done

6. Top with your choice: peanut butter, almond butter, honey, maple syrup, apple sauce, jelly

7. Serve immediately

Servings: 1

There you have it — our recipe for healthy and easy pancakes!

Eggs

Free-range, organic, Omega-3 eggs are the best eggs to use, but are a little $$ so be sure to eat the yolk because that’s where the omega-3 is! Omega-3 and omega-6 oils are essential fatty acids found mostly in fish and meat respectively. Generally we consume too much omega-6 oils and not enough omega-3 oils. Free range eggs have a 1:1 ratio of Omega-6 to Omega-3 (much healthier ratio); whereas commercial eggs have a 19:1 ratio (yikes).  The egg yolks pack added protein, healthy fats, calcium, vitamin D, folate, and selenium.

What about cholesterol in eggs you might ask ~ its true that eggs are high in cholesterol, but if your cholesterol is normal the egg yolk will prevent your body from making more cholesterol. If you are concerned, buy the omega-3 eggs, because they help lower cholesterol or substitute 1 egg white per yolk.