With an impeding snow storm, here’s an easy recipe to help warm you up. Sweet potatoes offer so many unique nutritional benefits. They are rich in antioxidants including beta-carotene to help boost Vitamin A levels. Research has also shown that when passing through our digestive tract, sweet potato antioxdants and other phytonutrients may be able to lower the potential health risk created by heavy metals and oxygen radicals
3 large sweet potatoes
3 cups vegetable stock (or chicken broth)
1/2 cup chopped white onion
garlic powder or fresh garlic clove
pinch of sea salt
1/4 tsp black pepper
Bacon ‘uncured, nitrate free’ to garnish (optional)
Wash, peel, and chop sweet potatoes in large chunks.
Cook bacon and set aside. Meanwhile, saute chopped onion with olive oil in large pot over medium-low heat.
Once onion is tender (5-7 minutes), added vegetable broth, sweet potatoes, and spices to pot.
Bring to a boil for 3 minutes then reduce to a simmer for 15 minutes, stirring occasionally.
Poor contents into a blender or food process.
Divide in serving bowls and garnish with chopped bacon. Pair with a salad to make it a complete meal!
This dish is too easy and delicious not to try. Cauliflower makes a great substitution for refined white rice, mashed potatoes, pizza crust, and now grits! The cruciferous vegetable provides anti-inflammatory compounds and various phytochemicals to help ward off disease. Just 1 cup provides 73% of the daily value of Vitamin C! That’s 3X as much as 1 cup of spinach! Not to mention the fresh wild-caught shrimp offering a nice dose of omega-3 fatty acids,selenium, and Vitamin B12 . Add a side of greens and you have yourself a very nutritious dinner!
1/2 lb. whole wild caught shrimp
Cauliflower florets (frozen)
1 Tbsp. Grass-fed butter
1.Prepare shrimp (peel and deveine). Rinse and pat dry. Coat shrimp with Cajun seasoning and set aside. If you don’t like spicy, substitute with any seasoning of choice.
2. Heat large skillet over medium heat.
3.Meanwhile, steam or cook frozen cauliflower on stove top. Place in high speed blender or food processor. Add 1 Tbsp. grass-fed butter or olive oil to cauliflower in addition to seasoning. (sea salt, garlic, parsley).
4. Blend cauliflower until it reaches a fairly smooth consistency.
5. Pansear shrimp for about 2 minutes on each side.
6. Serve shrimp over “grits” and with your favorite green vegetable. Asparagus or sauteed spinach both work well!
As a kid, my sisters and I loved drinking hot chocolate on snow days. We always had those convenient, white packets with the little marshmallows in them. So out of curiosity, I recently looked at the ingredients of these popular hot chocolate packets. Although I wish I could say I was completely shocked, sadly I wasn’t surprised.
Since making the switch to almond and coconut milk a few years back, I was determined to make a hot chocolate that was just has creamy and delicious as regular hot chocolate using REAL food ingredients. This simple recipe is dairy free, soy free, and also free of refined sugars, emulsifiers, and artificial flavors.
Kale is the QUEEN of healthy greens. Loaded with vitamins and minerals, it is one of the most nutrient dense foods on the planet. In particular, kale is very high in antioxidants Vitamin A, Vitamin C, Vitamin K; in addition to minerals iron, calcium, and manganese. Not only is this leafy green chalked full of antioxidants, but even has omega-3 fatty acids to help fight inflammation! One cup offers 5 grams of fiber and only 36 calories.
Crispy Baked Kale Chips
3 cups chopped kale
1 Tablespoon extra virgin olive oil (or 1 even coat of olive oil spray)
1/2 teaspoon sea salt
1/4 teaspoon garlic or onion powder
Preheat oven to 275 degrees F.
Using a knife, cut a kale bunch (already washed & dried) into smaller bite size pieces. You may also use a bag of already precut kale.
Lay a sheet of parchment paper on a rimmed baking sheet.
Spread kale into a single layer on the baking sheet.
Drizzle olive oil (or use olive oil spray, such as Trader Joe’s), and sprinkle with sea salt and other seasoning.
Bake for 10 minutes, then turn tray. Bake for an additional 10 minutes. Watch carefully as to not allow kale to burn.
Let cool 3 minutes and enjoy!
Be sure to enjoy these kale chips within 24 hours as they lose crispiness quickly!
Hurray for Fall and Pumpkin Spice and Everything Nice! These easy Pumpkin Donut Holes are a nice treat to enjoy with hot coffee or tea on these cool fall mornings.
1/2 cup organic pumpkin puree
4 large eggs
1/2 cup Pure Maple Syrup
7 Tbsp. butter or coconut oil; melted
2 tsp. vanilla extract
3/4 cup almond flour
1/2 cup coconut flour
1/3 cup coconut sugar
3 tsp. pumpkin spice
2 tsp. ground cinnamon
1 1/4 tsp. baking soda
1/4 tsp. sea salt
Preheat oven to 350 degrees F.
Line a muffin tin with 12 cupcake liners or a mini tin (for munchkin size) with 24 liners.
In a large mixing bowl, combine all of the DRY ingredients.
In a separate mixing bowl, combine all of the wet ingredients listed. Mix well.
Now add the wet mixture to the dry mixture and combine until evenly mixed.
Pour batter evenly into lined muffin tin.
Bake for approximately 10-14 minutes (depending on your oven). Toothpick inserted into centers should come out clean.
Allow to cool for at least 1 hour.
When ready to serve, combine extra ground cinnamon and coconut sugar in a small bowl. Peel donuts from cupcake holders and roll into the cinnamon mixture until covered. (You may also just leave the cupcake liners on)
Eat & enjoy!
*Note, these are best kept for up to 2 days. Try storing in a container with a paper towel to help absorb excess moisture. “Redust” with cinnamon coating if needed before reserving.