Raspberry Lemon Smoothie

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I love a nutritious smoothie on a warm Spring Day! This refreshing smoothie can satisfy that craving for a sweet and tart lemonade on a hot day. It even includes spinach, a great way to sneak in those greens without tasting them. Rely on orange juice and oranges for your dose Vitamin C? In addition to spinach providing Vitamin C, both raspberries and lemons are an excellent source of Vitamin C!

Raspberry Lemon Smoothie

Ingredients: 

  • 1/2 cup organic raw spinach
  • 3/4 cup fresh or frozen raspberries
  • 1/2 cup almond milk
  • 1/2 cup of plain regular or Greek yogurt
  • 1 tablespoon of ground flaxseed or chia seeds
  • 1 slice of lemon, including rind or use fresh lemon zest

Directions:

Blend all ingredients in blender on medium to high speed until smooth. Enjoy 🙂


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I’ve been using this organic plain Dutch yogurt I get a Natural Market near where I live. It’s fresh from a local farm and is so creamy and good! A large container of it is only $2.99. Can’t beat that!

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Plantain Bread

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This recipe comes from The Purely Twins and it’s pretty awesome. One thing I occasionally miss since eliminating gluten is being able to have a sandwich! I know they make gluten free wraps and bread but I seldom have them because they are still heavily processed. I’m so thankful that I discovered this incredibly simple “bread” that uses only TWO  real food ingredients! Because real food is used, this bread is full of various vitamins and minerals! Plantains are an excellent source of Vitamin A and Vitamin C and a good source of pyridoxine (vitamin B-6) and potassium! Unlike a banana, plantains cannot be eaten raw and need to be cooked before eaten. Think of it this way, they have a very similar texture to potatoes and we don’t eat potatoes raw, we must cook or bake them first.

I have to be honest, I have never actually worked with plantains before until now. I made a rookie mistake and first attempted to make this bread with an under-ripe green plantain. I could not even begin to peel it! I leaned my lesson and allowed a second plantain to sit at room temperature and ripen for a week and a half. It eventually turned yellowish green with black spots which was perfect for making the bread. A really ripe plantain will actually turn completely black when it’s ready to eat but I’m not sure if that level of ripeness would work well for this bread. Peeling the plantain proved to be a challenging task. But again, it was my first time working with a plantain so perhaps there’s a simpler way. It’s certainty not like peeling a banana as you might suspect. The skin is a lot thicker and tougher. I recommend using a sharp knife to first cut off the both ends of the plantain and then make slits lengthwise on the sides to help remove the peel. Once you’ve accomplished removing the peel, the rest is easy!


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Plantain Bread

Ingredients:

  • 1 medium plantain (fairly ripe)
  • 2 large eggs
  • Coconut oil to grease pan

Directions:

1. Preheat oven to 350 degrees.

2. Grease a round cake pan with coconut oil.

3. Peel plantain and cut into chunks.

4. Place plantain into blender. Add two eggs.

5. Blend until smooth and creamy.

6. Pour mixture into cake pan and place in oven.

7. Bake for 15-17 minutes.


Nutrition Info: (1 slice)

Calories: 100
Total fat: 4 grams
Carbohydrates: 14 grams
Fiber: 1 gram
Protein: 4 grams

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Three Ways to Enjoy Plantain Bread!

1. Spread one tablespoon of nut or seed butter on for a balanced snack.

2. Use two pieces to make a grain free sandwich.

3. Top one slice with a fried egg, raw spinach and goat cheese for a delicious breakfast.

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2 Ingredient Banana Coconut Cookies

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I love the simplicity of these cookies! Unlike most cookies that contain refined flour, sugar, vegetable oil and trans fats, these cookies use only two real food ingredients: Banana & shredded coconut! Perfect to help satisfy your sweet tooth while staying on track. Each cookie is 100 calories and contains 2 grams of fiber.


Banana Coconut Cookies 

Ingredients:

  • 2 small ripe bananas (or 1 large one)
  • 1 cup of shredded coconut
  • Cinnamon (optional)

Directions:

1.Preheat oven to 350 degrees.

2. Grease a cookie sheet with solid coconut oil and set aside.

3. In a medium bowl, mash banana with a fork.

4. Add in 3/4 cup of the shredded coconut  to mashed banana and combine well.

5. Form disc shape cookies. Use the remaining shredded coconut to help form the cookies.

6. Bake in oven for 25 minutes or until cookies are golden brown. Let cool 5 minutes.

7. Enjoy cookies within 3 days!

Extra add ins: Chopped almonds or walnuts, dried cranberries or raisins.


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Sweet Strawberry Pancakes (Flourless)

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I love love love breakfast on Saturday mornings. The weekend allows breakfast to be fun, creative, and relaxing! Now that the weather is getting warmer, I enjoy eating breakfast outside. There is nothing better than starting your day with some fresh air, a little Vitamin D and a nutritious meal! These pancakes are just another version of my easy flourless pancake recipe. The possibilities are endless. Enjoy!


Sweet Strawberry Pancakes 

Ingredients:

  • 1 ripe banana
  • 2 eggs
  • 1/2 cup chopped strawberries
  • 1 tsp of baking power
  • drizzle of honey
  • dash of cinnamon
  • coconut milk for top (optional)

Directions: 

1. Mash banana in bowl.

2. Add eggs to banana mixture.

3. Add in cinnamon, baking powder and honey. Mix well.

4. In a non-stick pan on medium heat, pour mixture to form pancakes. (I used coconut oil to cook them in)

5. Flip pancakes once until done.

6. Before serving, drizzle coconut milk on top and top with more fresh strawberries.


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No Bake Power Bars

As a nutritionist, I love experimenting making new treats using REAL food. Food provides energy and whole, real food provides the nutrition our bodies crave and need. When we consume food or “food-like” products full of added sugars or with ingredients that are unrecognizable, we aren’t going to feel our best, simple as that. We want to properly fuel our bodies by supplying adequate energy and nutrition from whole nourishing foods as much as possible.

I know convenience is important when it comes to eating on-the-go between work, school and running errands. I personally would not like to always resort to store bought processed energy bars which come with added sugars and questionable ingredients. Many of these bars may provide some satisfaction initially, but they often do not satiate your hunger very long. I created these satisfying protein packed bars using ingredients I already had in my pantry! They supply adequate protein and healthy fat to help deliver sustained energy. They’re the perfect combination of sweet & salty to satisfy your taste buds and they can be made in less than 30 minutes! I recommend making them ahead of a busy week to grab on the run or pack in your lunch box.

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No Bake Power Bars  (makes approximately 6 bars) 

  • ½ cup raw almonds
  • ½ cup pecans
  • 3 tablespoons ground flaxseed
  • ¼  cup coconut flakes
  • ½ cup almond butter (you can use any nut or seed butter)
  • ½ teaspoon sea salt or Himalayan salt
  • ½ cup raisins (no sugar added). Or chopped dried figs or chopped dates
  • 3 tablespoons coconut oil, melted
  • 1 ½ teaspoons organic honey
  • 1 tablespoon cinnamon

Directions:

1. Pulse nuts in food processor or crush using a chopping device.

2. Add ground flaxseed, coconut chips, nut butter and salt to crushed nuts in food processor or to blender.

3. Add dried fruit along with the remaining ingredients. Gently pulse to create a coarse and pasty mixture. If using a blender, you may need to shake the pitcher a little to help move the ingredients around.

4. Use hands to finish combining mixture if necessary. Press mixture into a small square or rectangle glass baking dish.

5. Chill in the refrigerator for at least 2 hours, or until mixture hardens enough to cut.

6. Cut into mini bars and store in refrigerator. I placed mine in a container separated with wax paper. Enjoy within 5 days! You may double the recipe if making for the whole family!


Shopping tip: If you have local stores like Home Goods and Marshall’s, you can find numerous good quality organic foods likes nuts, seeds, coconut chips, coconut oil and butter, honey, spices and more for a great price! I frequently visit these stores just to see what new foods they have and I save money by buying them there!

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Flourless Pancakes

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Flour and sugar filled pancakes are a thing of the past. (At least in my diet). In addition to refined flour being highly processed and containing little to no nutrition, it is digested rapidly and causes a quick spike in blood sugar followed by a crash. There’s a good chance you find yourself hungry again within an hour or two after eating.

Using whole wheat flour may seem like a better option but the truth is it’s really NOT much different. Wheat flour is still very processed and is high in a starch called amylopectin. Research shows that starches high in amylopectin are digested and absorbed more rapidly which can contribute to the development of insulin resistance overtime.  In addition to the refined flour and white sugar, most people top their pancakes with highly processed syrup made with high fructose corn syrup which further contributes to the blood spike and crash! No bueno.

These flourless pancakes not only are much healthier for you, but also easier to whip up! They include all three macronutrients, carbohydrate (fruit), protein (eggs), and some healthy fat (egg yolks, coconut oil & coconut milk) for a balanced breakfast that will help support stable blood sugar and energy levels. The baking powder I added is optional, as you can make these using just eggs and banana! I found however, adding just a dash of baking soda adds a little fluffiness which is a quality we love most about pancakes! These pancakes are also very versatile, so don’t be afraid to experiment a little and add different ingredients such as almond or peanut butter or some fresh blueberries or strawberries.


Flourless Pancakes 

Ingredients:

  • 1 ripe banana
  • 2 large eggs
  • Dash of cinnamon
  • Dash of baking powder
  • Toppings of choice

Directions: 

1. Mash banana in bowl.

2. Add eggs to banana mixture.

3. Add in cinnamon and baking powder. Mix well.

4. In a pan on medium heat, pour mixture to form pancakes. (I used coconut oil to cook them in)

5. Flip pancakes once until done.

6. Top with fresh fruit, nuts, coconut milk or enjoy them just how they are!


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