Delicious & Wholesome Recipes for the Parentpreneur
MaestroBlocks & Friends
Over the past several years I have dramatically changed my eating habits, and I have gone through life challenges that caused high levels of stress. During that time I had a lot going on. I became a new parent of two, my 10 year military career ended, I became a caregiver to my husband (also a veteran), I went back to college. As if I didn’t already have enough on my plate, I designed and developed my first product line, The Maestro Blocks Collection by Elite Revolutionary Solutions (ERS); woah, that was a breathful! I quickly realized that my “on-the-go” lifestlye would hinder the “healthy lifestyle” I was trying to maintain. Usually because “on-the-go” means resorting to fast food restaurants; where healthy options are scarse, we all end up at the winding road of the drive through. Fortunately, I decided to hit the brakes on this fast food downhill I was heading towards. I started exploring new and different foods, different ways to sneak in those fruits and veggies into my family’s meals but still keeping cooking time down to a minimum. I have met incredible people who have great culinary talents and have amazing stories to tell. I asked them to contribute their favorite recipes just for parentpreneurs like you! We all hope you enjoy them. Enthusiastically,
Table of Contents Foreword Breakfast Delights
Yogurt Blueberry Muffins
Susan’s Famous Breakfast Salad
Cara’s 5 Minute Breakfast
Egg Tart with Fruit Plate
Cottage Cheese Pancakes
Oatmeal Protein Pancakes
Light Savory Lunches
Exquisite Salmon Tostadas
Signature Avocado Salsa Wrap
Minty Fresh Quinoa Salad
Chicken Unfried Rice
Greek Salad with Shrimp
Oriental Prawn ‘Voodles’ with Cashews
Avocado Mango Salad
Loren’s Simple, Sensational Lemony Kale Salad
Scrumptious Salad of Green
Drinks & Smoothies
Sueâ€™s Energy Smoothie
Sherbert Smoothy Kids Will Love!
Chewy Vegan Gluten Free Oatmeal Cookies
Maple Glazed Chai Popcorn
Guiltless Fudge Cups
Gooey Chewy Chocolaty Goodness!
Super Easy Summer Sun Fun Treat
Breakfast Delights Yogurt Blueberry Muffins The simplicity of this recipe makes it a fan favorite for those busy families that need a grab-n-go breakfast muffin. Pair with a banana or mixed fruit, and this becomes a great kick-start to the day. Ingredients: 1 1/2 cups all purpose flour 1/2 cup white wholewheat flour 1/4 cup agave nectar 1 tsp baking powder 1/2 tsp baking soda 1/4 cup canola oil (or other low saturated fat oil) 2 egg whites 1 cup fresh blueberries 6 oz vanilla lowfat yogurt (Greek yogurt) 1 tsp vanilla extract Directions: Preheat oven to 375° F. • In a large measuring cup or bowl whisk together the yogurt, egg whites, oil, agave nectar and vanilla extract. • In another large bowl whisk together the flours, baking powder, baking soda and salt. • With a rubber spatula fold the wet ingredients into the dry ingredients and stir only until the ingredients are combined. • Gently stir in the blueberries. Do not over mix the batter. • Evenly fill the muffin cups with the batter. Place in the over and bake for 15-20 minutes or until a toothpick inserted in the center of the muffin comes out clean. • Transfer to a wire rack and let cool for about 5 minutes before removing from pan. Courtesy of Chef Joe Crockett, Healthy Kids Inc. www.healthykidsinc.com
Susan's Famous Breakfast Salad *Gluten / Grain Free / Sugar Free I'm Susan Ferraro CHHC, AADP of WTFSHOULDIEAT.COM. This is one of my favorite recipes because it's quick, easy and extremely satisfying. I call it a breakfast salad for obvious reasons, but I also eat for lunch. The rules are, there are no rules.... What makes this salad so good is that it's high protein with good amount of fat and fiber. It will keep your blood sugar stable and you will feel satiated for a loooong time without crashing. You can prepare most of the ingredients in advance in bulk so it's really easy to throw together. I try to use high quality ingredients, organic whenever possible. Organic pasture raised eggs and organic nitrite & nitrate free bacon are best, but no one is perfect so do the best that you can!
Ingredients: *Makes one Salad. - Raw Spinach: 2 cups-ish + - 2 Medium Boiled Eggs = 8.5 minutes (this keeps the yolk still a bit soft without the slime, if you prefer harder boiled eggs you can prepare those in advance too.) - Bacon - 2-3 Pieces cooked then chopped
(make more if you are preparing in advance for more than one salad.) - Roasted Chopped Walnuts = a hand full *for roasted walnuts - heat oven to 400, lay them on a cookie sheet and roast for about 20 minutes or until they are turning deep golden brown. Once cooled coarsely chop. Store in fridge or add right to your salad. - Fresh Mushrooms Sliced = as many as you like. To Taste: - Parm Cheese OR Seasalt (for a dairy free option) - Black Pepper - Olive Oil (I love it and use a generous amount)
Directions: Dump everything in a bowl and toss! As you toss the egg yolk, Parmesan Cheese, Black Pepper and Olive Oil mix together to create the "dressing". Optional: Grape tomatoes AND /OR red onion.
Check out WTFSHOULDIEAT.COM for more tips on gluten / grain free living.
Cara’s 5 Minute Breakfast Pancake
You could throw this breakfast together in about 5 minutes flat. It is full of valuable nutrients and protein. Serves 1
The Pancake ½ tsp Coconut Oil 1 Egg 1 Tbs Yogurt 1 ½ Tbs Oatbran (Preferably Gluten Free) Optional Extra’s ½ Tsp Cinnamon ½ tsp Vanilla Extract ½ tbsp linseed or shelled hemp Method 1. Heat the coconut oil in a large frying pan 2. Mix the egg, yogurt and Oat bran and any extras you want to add together 3. Add the mixture to the frying pan rolling it around to cover the surface. Cook on a medium heat until golden and then turn over to the other side Serving Suggestion: The topping can be your choice of any fruit or berries you have available in your house. I have used sliced bananas and strawberries here but you can also use blueberries and raspberries. If you want a little extra sweetness you can always add some good quality maple syrup or agave nectar.
Egg Tart with Fruit Plate This is the perfect breakfast or brunch for kids and adults. We love the twist on the traditional egg and toast breakfast. Most exciting is that this tart can be pulled together with very little effort and ready to enjoy in 20 minutes. Ingredients: 8 slices whole-wheat sandwich bread, crusts removed 1/2 cup 2% reduced-fat milk 4 eggs, lightly beaten 2 tbsp chopped green onions 2 tbsp small diced tomatoes, drained 1/2 cup turkey Lit'l smokies, cut into pieces 1/2 cup low fat shredded cheddar cheese 1 pinch salt 1 pinch fresh ground black pepper 4 cups mixed fruit of your liking cooking spray as needed Directions: • •
Preheat the oven to 425° F. Lightly coat both sides of the bread with cooking spray. Press each slice into a muffin tin cup. Bake for 10 – 15 minutes or until the bread is lightly toasted. Remove and let cool slightly and reduce the oven temperature to 350° F. Combine milk, eggs, onions, smokies, 2 pinches of cheese, and a pinch of salt and pepper, stirring well with a spatula. Divide the egg mixture evenly among the bread cups evenly and top each with a tablespoon of the cheese. Bake for about 15 minutes or until the egg has set and a knife comes out clean when testing the egg mixture. Remove and let cool slightly. Top each with a little tomato and serve along with your fruit plate.
Courtesy of Chef Joe Crockett, Healthy Kids Inc. www.healthykidsinc.com
Cottage Cheese Pancakes My grandmother, z”l, used to make me cottage cheese pancakes with farmer’s cheese. I loved being with her in that warm kitchen. I can still see my smiling Bubba wearing a flowered apron, as she set a plate of fresh pancakes onto the white porcelain-topped table with the bright red rim. So when I discovered that our kids, and now our grandkids, also love cottage cheese pancakes for any meal of the day, I was tickled. Our toddler chef is already helping me make them, by being the official egg cracker! My recipe is even simpler than my grandmother’s: Beat together 2 eggs, 1 cup cottage cheese, 2 heaping tablespoons corn meal (adjust according to how wet the cottage cheese is), 1-1/2 to 2 tablespoons oil. Cook in a hot skillet. No extra oil required. (The recipe doubles and triples fine; I just cut down on the amount of oil when I multiply the other ingredients.) Serve with yogurt and fresh berries or applesauce. My grown kids and husband still love these, too. So I usually make plenty of extras. You can find ideas on our website about how cottage cheese pancakes can fit into your Rosh Hashanah (Jewish New Year) and Shavuot (Festival of the First Fruits) celebrations. But you certainly don’t need to wait for a special occasion to enjoy them. Yum! Ellen Zimmerman http://www.JewishHolidaysInABox.com ellen@JewishHolidaysInABox.com
Oatmeal Protein Pancakes Love pancakes, but want a healthier version of these babies? Try these! They are delicious, healthy and they are packed with protein so they leave you feeling full and satisfied. Ingredients: (Makes 2 servings) • 1 cup rolled or steel cut oats • 1 ½ cups mashed banana • 2 egg whites • 2 tsp vanilla • 2/8 cups almond milk • ½ cup greek yogurt or cottage cheese Instructions: 1) Add all ingredients to a blender and blend until well combined. 2) Heat a skillet over medium heat – pour a nice round dollop onto the pan and heat until you see bubbles start forming or browning on the bottom. 3) Flip onto the other side and cook until golden brown. 4) Serve pancakes with freshly chopped strawberries, walnuts, blueberries, 70% cacao dark chocolate chunks, sliced banana or any other toppings you fancy! ENJOY! www.michellegalasso.com www.facebook.com/MichelleBeautifulHealth These are SUPER easy to make and so delicious! It’s the perfect breakfast when you’re craving something a little sweeter. You can dress these up with whatever toppings you would like. They taste wonderful with any fruit or nut! Xo, Michelle
Light Savory Lunches Exquisite Salmon Tostadas Nourish For Your Family With South Of The Border Flavor!
Prep Time: 10-15 Minutes Servers : 4 Ingredients:
1 Package of Corn Tostadas - Preferably Oven Baked ( Oil Free) 2 Cans of Wild Alaskan Pink Salmon (Boneless & Skinless) 1 Large peeled & then chopped cucumber 1 Tbsp of Salt ½ Cup of Chopped Chives 2 Large Lemons 1 oz Fresh Basil 1 oz Garlic Powder
¼ Cup of Chopped Cilantro
2 Sliced & Chopped Avocados 1 Cup of Shredded Red Cabbage 2/4 Cup of Black Olives
In a large mixing bowl: Pour freshly squeezed lemon juice over the chives. Sprinkle with salt. Add the rest of the ingredients & stir them in. Drain salmon over colander. Finally, add it to the bowl of ingredients. Mix well until salmon has been thoroughly meshed with the mix. Follow with toppings. Place two tostadas over desired dish per individual. Add ¼ of a cup of the salmon medley over each tostada. Sprinkle a dash of shredded red cabbage over tostada, add a spoonful of chopped avocado and finalize with a few black olives for zing! Take a look at the colorful creation and set intentions of gratitude to whom prepared the meal. Enjoy! Diane is a Health & Lifestyle Coach certified through the Institute of Integrated Nutrition in New York. She is kept young & hip primarily through her active lifestyle as a mom to two children. Quick Bites are her specialty as is prioritizing tasty & quick meals for the busy life of a mom!! For more quick tips on how to make mommy life easier, reach her by email at: email@example.com.
EXPERIENCE NUTRITION Signature Avocado Salsa Wrap
Excerpt from 9 Ways 90 Days to Enjoy Food & Life: A step-by-step action plan to simple healthy eating & lifestyle, by Melanie A. Albert, Founder & CEO EXPERIENCE NUTRITION If you have never tried an avocado, now is the time. I did not even like avocados until a few years ago. One of my brothers made a simple fresh avocado salsa with his home-grown yellow tomatoes and fresh garlic. Ever since that day, when I first tasted the delicious avocado salsa, I love it and teach the recipe to everyone in my hands-on nutrition cooking workshops with former NFL football players, doctors, kids and adults of all ages. This simple avocado salsa (or guacamole) is the best. Add it to your tailgating parties, make it for a snack or lunch, or serve it at a BBQ. It’s so delicious that you will want to eat it every week. Full of good-for-you fats, fresh veggies and a squeeze of lemon, enjoy your avocado salsa with cucumbers, carrots or celery. Organic Ingredients • 4 avocados • 2-3 heirloom or cherry tomatoes • 3-5 green onions • Cilantro, basil or lemon thyme • Raw garlic
• • • •
Fresh lemon Sea salt to taste Your favorite add-ins: Olives, celery, rainbow carrots, cucumbers, garbanzo beans, anything you like Ezekiel wrap
Simple Steps 1. Chop & mix all ingredients 2. Wrap in the Ezekiel tortilla wrap 3. Enjoy! EXPERIENCE NUTRITION improves the lives, health and nutrition of the sports community, athletes, sports fans, corporations and kids to enjoy healthy food and a healthier life through interactive nutrition education: speaking engagements, nutrition cooking classes & events, books and videos. Learn about our programs, get nutrition tips and recipes, featuring former NFL players and wives, and buy our new book available Summer 2013: 9 Ways 90 Days to Enjoy Food & Life: A step-by-step action plan to simple healthy eating & lifestyle. www.EXPNutrition.com www.facebook.com/experience.nutrition.now @nutritionauthor
Minty Fresh Quinoa Salad by Ashley Srokosz, RHN If you have food allergies, diet restrictions, or just want to eat something healthy at a potluck, this is my go-to dish when I’m invited to BBQs, parties, and family get togethers. It’s safe for pretty much everyone to eat, including vegans, vegetarians, paleos, and those with allergies to gluten, wheat, dairy, and eggs. With my own food allergies, I know that there will be at least one thing on the table I can eat! Cook time: 20 minutes Prep time: 15 minutes Serves: 4-6 (main dish) or 6-8 (side dish) 225 g 2 ½ cups 4-inch piece 1 cup 3-4 sprigs 1 1 clove ¼ cup 1 2 tbsp 1/8 tsp 1/8 tsp
uncooked quinoa (about 1 ¼ cups) water cucumber cherry or grape tomatoes fresh mint avocado garlic (less or more to taste) raw pumpkin seeds large lemon extra virgin olive oil sea salt freshly ground black pepper
1. Bring water to a boil in a medium saucepan. 2. Rinse the quinoa under cold water for several minutes to remove the bitter film on it. 3. Once water is boiling, add quinoa and reduce heat to a simmer. Cook for 20 minutes, or until all the water is absorbed, and the quinoa is light and fluffy. Spread out onto a flat baking pan to cool. 4. While the quinoa is cooking and cooling, prepare the rest of the ingredients as follows, and put them all into a big bowl: - Quarter the cucumber lengthwise, slice into small chunks - Halve the tomatoes - Remove the mint leaves from the sprigs, and chop finely
- Halve the avocado, remove the pit, remove the soft flesh from the skin, and cut into ½ inch chunks (if you’ve never done this before, click here to watch me show you how) - Remove the garlic from the skin, and mince finely 5. Once all ingredients are in a large bowl, add the pumpkin seeds and juice the lemon directly into the bowl, making sure that all the avocado pieces are covered with the lemon juice so that they don’t turn brown. NOTE: if this salad is being prepared in advance and you want it look super pretty, wait until just before serving to mix in the avocado and mint. Splash the avocado with a little extra lemon juice before you add it to the bowl so it will stay nice and green. 6. Add the olive oil, salt and pepper, and toss all the ingredients together, making sure they are well coated. 7. Add the cooled quinoa to the rest of the ingredients, and toss together. 8. Taste the salad, and add more salt and pepper if needed. 9. Serve on it’s own for a snack or small lunch, or use as a side dish for lunch or dinner.
Do you want to start eating healthy but don’t know where to start? Do you think that eating healthy has to be expensive and time consuming? Have you tried to eat healthy before, but life just gets in the way? Ashley Srokosz, Registered Holistic Nutritionist, works with women who want to eat healthy while saving time and money. Visit www.lovewhatyoueat.ca to get your FREE guide to getting started, along with tons of other healthy tips and tricks. facebook.com/AshleySrokoszRHN
Chicken Unfried Rice Chicken… Vegetables… Egg… and Yumminess!! I don’t know about you, but I LOVE Chicken Fried Rice. I could literally eat it every day! What I DON’T love, are the crazy amounts of sodium and calories found in most restaurants’ versions. So I’ve taken it upon myself to chef up the healthiest, simplest version I can think of. All you need are some vegetables, one egg, rice (preferably brown) and some chicken (or shrimp). Ingredients: • 2 cups cooked rice (brown is best, but white will work) • 1 cup frozen vegetables: buy a bag of frozen stir-fry veggies – it works great! • 1 whisked egg • Grilled chicken or shrimp (whatever your heart desires!) • 2 Tablespoons low sodium Soy Sauce or Peanut Sauce • 2 chopped green onions (optional) Instructions: 5) Cook the rice according to package directions 6) In a frying pan, heat the vegetables and a little bit of olive oil until they are tender 7) Add the egg to the frying pan and scramble it with the vegetables. Once cooked through, remove vegetables from the heat. 8) After rice is done cooking, combine rice, vegetables, green onion, soy sauce and chicken together. ENJOY! www.michellegalasso.com facebook.com/MichelleBeautifulHealth This meal is SUPER easy to make and it’s equally delicious! I make this a few times a month because the ingredients are simple and it takes less than 20 minutes to make. It’s so nice to have recipes available that are convenient, delicious and on the healthier side of things. I hope you all enjoy this as much as I do!! Xo, Michelle.
Greek Salad with Shrimp Delicious sums up this dish. This can serve as a full dinner or appetizer. Use a grain blend to add even more flavor and texture. We love this recipe for entertaining or on a warm summer day when a light dish is of the essence. Ingredients: 1/2 head iceberg lettuce, shredded 1 lb shrimp, cooked and peeled 1/2 large red onion, sliced into rounds 3 tbsp lemon juice 3 tbsp extra virgin olive oil 1 tsp mustard 1/2 tbsp dried oregano 1 cup quinoa, bulgur wheat, couscous, or other grain 2 cups low sodium chicken broth 1 tbsp unsalted butter 1/2 lb plum tomatoes, chopped 1/2 cucumber, peeled and chopped 1/4 cup flat leaf parsley, chopped 2 ounces reduced fat feta cheese, crumbled (about 1/2 cup) 12 pitted black olives, chopped 1 pinch salt 1 pinch fresh ground black pepper Directions: 1. In a small bowl, whisk together lemon juice, oil, mustard, oregano, and a pinch of salt and pepper. Set aside. 2. Cook the grains according to packaged instructions. (We cooked our grains in low sodium chicken broth with unsalted butter.) Remove from heat once all of the liquid is absorbed. Add 3 spoonfuls of the dressing to the grains and toss to coat. Let cool. 3. In a large bowl, toss together lettuce, onion, cucumber, olives, a pinch of salt and pepper, and 5 spoonfuls of the dressing. Equally divide among 4 plates and top each with some quinoa, shrimp, and feta. Courtesy of Mandy Curry, Healthy Kids Inc. www.healthykidsinc.com
Vegetable Burrito This is one of our favorite kid-friendly recipes for busy moms trying to juggle health and convenience. This recipe is perfect for those busy nights when a baseball game is only 30 minutes away or you’re preparing for dance class and need a quick grab-n-go dinner. With a little planning, this healthy recipe can actually be wrapped and rolled in just a few minutes (tip: make your veggie mix the night before). Most exciting for mom’s is that one veggie burrito has at least 2 servings of vegetables. How’s that for a guilt-free family meal? Ingredients: • 1/2 cup shredded carrots • 1/2 cup chopped broccoli • 1/2 cup cauliflower • 4 ounces shredded low fat cheddar cheese • 1/4 cup fat-free Ranch salad dressing
• • • • • •
1/2 tsp chili powder 1 cup torn spinach leaves 1 pinch salt 1 pinch fresh ground black pepper 4 whole wheat tortillas diced chicken breast (optional)
Directions: 1. In a large mixing bowl, combine the carrots, broccoli, cauliflower, cheese, Ranch dressing, chili powder, and a pinch of salt and pepper. 2. Lay tortillas on a flat surface and spoon about 1⁄2 cup of the veggie mix and 1⁄4 cup of the lettuce down the center. Fold over one end of the tortilla over the mixture and roll tightly around the mixture. Recipe courtesy of Mandy Curry, Co-Founder of Healthy Kids Inc- dedicated to helping busy families adopt a healthy eating lifestyle. Find HKI at: http://healthykidsinc.com Video Link to Chef’s Cooking Tutorial showing viewers how to make this dish: http://healthykidsinc.com/planner/week-46-planner/crunchy-veggie-burritos/
Oriental Prawn ‘Voodles’ with Cashews Guess what courgettes are great at? That’s right! They are a healthy alternative to noodles as well as a great sub for pasta. And if you think that rice noodles are healthier than pasta, rice is ground finely to make into noodles, and it is this easily-absorbed refinement of grains that makes them so darn spikey on your blood sugar. So use your noodle and try these voodles instead! This dish is really popular in our household and with my clients as it’s so quick and easy, making it an ideal mid-week dinner choice instead of junky takeout. Mushrooms have many healthful properties and are highly regarded in eastern cultures for their tonic effect on the body. They contain antioxidants vital for fighting free radicals in the body, they contain B Vitamins that we use to turn food into fuel and they are the only vegetable to contain immune-boosting Vitamin D. The addition of cashew nuts adds crunch, a host of micro-nutrients and a moderate serving of protein. Omit the prawns from this dish and it’s vegan-friendly. Ingredients • 2 large courgettes • 1 large carrot • 1 pack king prawns, preferably wild caught • 2 big handfuls of preferably shitake mushrooms or any dark-skinned mushrooms • 1 handful cashew nuts, chopped if preferred • 1 inch fresh ginger, peeled and finely chopped • 1 garlic clove, peeled and finely chopped • Pinch of chilli flakes or chopped fresh chill to your taste • Tamari/soy sauce/coconut aminos Tamari is the gluten free version of soy sauce
Avocado oil, coconut oil or olive oil Toasted sesame oil
Make the Magic 1. First, prepare your courgette ‘voodles’ – check out the full instructions
2. Also prepare your carrot ‘voodles’ by peeling, top and tailing, then peel thin
3. 4. 5. 6. 7. 8. 9.
slices lengthways using a vegetable peeler. Cut lengthways to make them thinner in width if you like. Slice your mushrooms Heat a good glug of the avocado/coconut/olive oil in a large frying pan on a moderate heat and add the mushrooms, ginger and garlic. Saute until the mushrooms are nicely softened. Add the cashews to the pan and heat through for a few minutes Now add your pile of voodles to the pan and stir well. Cook them just until they soften slightly. A minute should do it. Now splash some tamari/soy sauce/coconut aminos and a glug of toasted sesame oil into the pan and mix to finish off. Transfer to a serving bowl and eat! My name is Andrea Saunder and I am truly blessed to work with amazing women on their health and happiness goals. I use my skills as a certified holistic health coach to help busy, stressed out women regain their energy mojo and achieve their happiest selves. Check out my website for fun, creative health advice and recipes [http://lifeafterbread.co.uk] Join in the food and health fun on Facebook [http://www.facebook.com/lifeafterbread] and Pinterest [http://pinterest.com/lifeafterbread/] and Twitter [https://twitter.com/lifeafterbread]
Summer Salads Avocado
Avocado and Mango Salad, here we come! Yup, you may not think these flavors may go well together, but once you try it, you’ll want some more. Here’s what you’ll need: • • • •
1-cup of chopped cilantro (really it’s up to your liking) 1-big (HAS) Avocado (large) 1-mango (large if possible) 1-lime
This salad will be sufficient for about four servings if you use a large size mango and avocado. Rinse the cilantro. Finely chop it up (on your Madeira or Luna cutting board) until you have one full cup. Peel the avocado by cutting into it all the way through lengthwise until you hit the pit, without pulling out your knife, rotate it so that you continue to cut all the way around and you end up where you started. This will allow you to open the avocado in half. Remove the pit. Now you are ready to cut vertical lines into the avocado halves and then horizontal ones, as if making a grid. The easiest way to take the avocado out now is by using a spoon. Gently slide the spoon against the avocado skin and scoop out your diced avocado. You can start mixing it into your finely chopped cilantro, or place it in a separate bowl. Next, rinse your mango. You can begin by cutting as much as you can from each side of the mango. If you have never done this before, the best way to peel and cut a mango is by cutting off the skin (however, some people like me eat the skin and it’s pretty tasty).
You can cut the skin off with a peering knife of a potato peeler. You can cut the bottom part that I call the belly button, and set it vertically on your (Maestro) cutting board and look at which direction the oval shaped seed stands. You will see the two broad sides where you will cut along the seed. If your knife hits the seed, maneuver your way around it. Then continue to cut off any excess mango from the seed. Once you have cut the big portions off, dice the mango into small cubes of your desired size and add them to your cilantro and avocado mix. Now you can cut your lime in half and squeeze the lime juice into it. Mix it well and viola! You now have a great salad to munch on or to add as a side dish to a main course such as grilled chicken or steak. You can refrigerate your salad or eat it at room temperature and then add any meats of seafood into it if you like.
Dali Rivera is an Army serviceconnected disabled veteran and the owner of The Maestro Blocks Collection by ERS, LLC. She loves quick, easy and healthy meals because while she runs her company (ERS, LLC), she is mother to her two daughters ages 5 and 6 and cares for her disabled veteran husband and business partner, Henry Rivera while also attending graduate school. If anyone knows the importance of great recipes for on-the-go moms, itâ€™s Dali! This is also why she invited professionals like her to share their delicious and easy recipes in this erecipe book. Enjoy! Like The Maestro Blocks on Facebook Read our Blog on our website http://www.maestroblocks.com Follow us on Twitter @MaestroBlocks
Loren’s Simple, Sensational Lemony Kale Salad Loren Manheimer A Joyful Healthy Life http://www.ajoyfulhealthylife.com Like me on Facebook (https://www.facebook.com/AJoyfulHealthyLife) I chose this recipe because I have personally lost over 165 pounds (yes, you read that right - 165!), and this salad was in my refrigerator almost constantly when I was losing the weight. The great thing about kale is that it keeps really well in the refrigerator for 2-3 days even with dressing on it. Any time I was hungry and opened the refrigerator, there was my yummy kale salad to rescue me. It was great for a quick meal when I was in a hurry and tempted to get fast food – I just threw some cooked chicken, a can of tuna or a hardboiled egg on it for some protein. Since it was already made and I hate to waste food, I always made sure I finished it so I wouldn’t have to throw it out. I ate all my veggie servings every day because of that! This recipe really helped me release my excess weight, and I still eat it quite frequently. Ingredients: • 4-6 cups sliced (or chopped) very stiff, fresh kale leaves with the stalk removed • Juice of one lemon • 4 tablespoons extra virgin olive oil • Salt and pepper to taste • OPTIONAL –1 teaspoon grated parmesan cheese and a sprinkle of crushed red pepper when serving
Instructions: 1. Place kale in a large mixing bowl with room to toss 2. Whisk together lemon juice, extra virgin olive oil, salt and pepper 3. Pour dressing over kale 4. Massage dressing into kale leaves for a few minutes until all leaves are well coated 5. Place salad in refrigerator for at least 30 minutes (and up to a few days) to allow flavors to blend 6. If desired, sprinkle individual servings of salad with parmesan cheese and/or crushed red pepper when serving
Scrumptious Salad of Greens & Grains
Prep time: 20 minutes Ingredients: -Quinoa -Greens (a variety) -Zucchini -Sprouts -Grape tomatoes -Avocado
-Garlic -Extra virgin olive oil -Balsamic vinegar Tools: -Medium sauce pan -Spiraler (optional!) -Garlic press
Directions: Rinse the quinoa well, then put 1 cup of quinoa and 2 cups of water in the sauce pan. Heat at high until it reaches a boil. Cover and simmer for 15 minutes, or until the water is all absorbed. *I recommend prepping large amounts of quinoa and keeping it in the fridge, for a quicker dish! Put raw greens (in this photo I used arugula and romaine) in the center of the
plate. Top with zucchini (spiraled makes for an amazing texture and looks so pretty!), sprouts, grape tomatoes, and avocado. Spoon quinoa around the outside of the greens. Add some pressed garlic on the top, and drizzle with extra virgin olive oil and some balsamic vinegar. Chew slowly and enjoy the protein, calcium, iron, and vitamins in this refreshing meal! Jennifer Hill is a Certified Holistic Health Coach, who specializes in helping the helpers. People who generously give of themselves to take care of others, but find their own needs fall to the side. She works closely and intuitively with her clients to set up attainable goals, and to make some room for self-care and nourishment in their busy lives. She offers one-on-one coaching, group sessions, wellness workshops, and is available for corporate education programs. Find out more at www.newleafhealthcoaching.com
Drinks & Smoothies HORCHATA
Total Time: 3 Days, 1 Hour & 20 Minutes, WAIT! It’s not THAT bad! It’s worth it! Active Time: 20 Minutes, see I told you it was worth it! Serves: 4 (10oz) glasses, but do you really want to share? Ingredients: • 1 cup of Canilla Rice • 2 teaspoon of Ground Cinnamon (Optional)** • 1 Cinnamon Stick • 1 tablespoon Vanilla Extract
• • • •
1 & ½ cups of Boiling Water ½ cup of Granulated Sugar* 2 cups of Cold Water Dash of Ground Cinnamon for Garnish
Equipment: • Pitcher, that can stand heat • Pot • Dry Measuring Cups • Liquid Measuring Cups • Measuring Spoons
• • • •
Blender Wooden Spoon Serving Pitcher Glasses
Directions: 1. Measure out the rice, ground cinnamon, cinnamon stick, vanilla, sugar, and water to be boiled 2. Put the dry ingredients and vanilla in your pitcher and set aside 3. Boil the 1 & ½ cups of water in a pot on med-high heat 4. Once the water boils, pour into the pitcher where the rest of your ingredients are and stir with your wooden spoon; cover, set aside, and let the rice mixture soak at room temperature for three days 5. After three days take all contents of the pitcher and put it in the blender 6. Blend the mixture until the rice is ground finely and then transfer to your serving pitcher 7. Add the 2 cups of cold water to the mixture to the horchata and stir 8. Chill the horchata for an hour before serving 9. When you are ready to serve, stir the horchata with your wooden spoon (pulverized rice mixture settles), put ice in your glasses, pour, and garnish with a sprinkle of cinnamon, ENJOY! *You may use brown sugar ** I say the ground cinnamon is optional because not everyone likes the powerful taste of cinnamon, so if you don’t really like the taste you can stick to just one cinnamon stick #PastryProblems: You’re asked to contribute to an #erecipebook by @MaestroBlocks & ppl automatically assume you’re submitting a #dessert… #notSOfast #fastenyourseatbelts HOLD UP! Wait a minute! I may be a pastry chef, but I don’t sugar coat everything! Horchata is a traditional Latin American drink made from rice and cinnamon sticks, the rice and cinnamon sticks get into a hot tub of boiling water, along with their friends sugar and vanilla. You then let the ingredients soak a couple days and blend it all up, & VOILA! You’ve got yourself some homemade horchata! It’s perfect on a hot sunny day when you’re just trying to cool off, or just anytime! I chose this
recipe because it’s a perfect thirst quencher and an even better dessert! I know, I know, I said I wouldn’t turn in a dessert recipe but I lied; sue me! I had to sneak it in somehow! Just pour the lovely drink into your ice cream maker and let it churn! And just like that, you’ve got yourself some Horchata ice cream! OMG, YUM!!!!!! Tweet Me: @PastryProblems
Sue's Energy Smoothie By Sue Henderson www.suetables.com My family of six adores this morning smoothie! We love this combination - and it is not easy to please all four children - but don't get into an ingredient rut. Substitute with what you have on hand. The more greens, fruits and vegetables you add, the more nutritional value you and your family will receive! You can add any juice you have in the fridge. I love adding Mango juice as it counteracts any "bitterness" from the oh-so-healthy kale. Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. It is also good for lowering cholesterol and pimples (my teen likes this!). - Combine in your mix master (I use and love the NutriBullet): - 1 banana (I peel, cut and freeze ripe bananas so I always have them on hand) - 1/2 cup of frozen blueberries - 1/2 cup of frozen strawberries - 1/4 cup frozen peaches - 2 peeled carrots - 1 serving of yogurt (about 1/4 cup) - frozen or from the fridge (I freeze serving of yogurts like the photo) - 1 handful of freshly washed kale (high in antioxidants) - Add 2 cups of mango juice or orange juice - 1/2 - 1 cup of soymilk (add more soy milk if you like it smoother). Soy is made from soaking, grinding and boiling soybeans with water, is a very nutritious drink. Soy is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals.
About Sue: Suetables is an inspired Canadian-based company that designs, creates and hand stamps personalized, meaningful sterling silver jewelry and ships it across NA. We sell to clients and we wholesale to reps/aka "mompreneurs" across the country to help them create their own little jewelry businesses! www.suetables.com Facebook: www.facebook.com/suetables Twitter: www.twitter.com/suetables Pinterest: www.pinterest.com/suetablesinc/ Tumblr: http://suetables-jewlery.tumblr.com Instagram: http://instagram.com/suetables Blog: www.suetables.com/ca/blog
Sherbet Smoothie Kids Will Love!
Delicious and tasty homemade green sherbet that even the kids love it. This sherbet is chemical free and full with great immune system and rich nutrients. Very quick and easy to make, in less than 5 minutes you can have this delicious sherbet in your glass. Ingredients: • 1 Cup Apple Juice • 1 Mango • 1 Banana • Handful Spinach • 4 Cups Ice • 4 Teaspoon Honey Blend everything together in a blender. Viola! It’s great for breakfast, as a snack or… just because Enjoy!
Guiltless Desserts Chewy Vegan Gluten Free Oatmeal Cookies This recipe gives you those chewy cookies you crave at 2:30p for a post lunch happy dance. Wholesome sweetness that won’t ruin your healthy efforts, but provide a wonderful mouth feel that is satisfying. They most certainly are treats to savor and eat recreationally as they are designed to be. I love the baking aroma of these cookies it fills my place with earthy vanilla, clove, and cinnamon. It’s like being wrapped in a blanket of deliciousness. The yummy begins in the oven with these cookies. Enjoy! INGREDIENTS: • 1 stick Nature Balance shortening (1/2 cup) • 1 ¼ tsp baking soda • 2 cups Trader Joe’s Rolled oats • 1 cup Bob’s oat flour • 1 cup coconut sugar • ½ cup xylitol • 1 cup unsweetened applesauce • 2 tbs ground flax seed • ½ tsp psyllium husk • 1 ½ tsp cinnamon • 1 tsp powder vanilla or non alcohol vanilla extract • 1 dash clove • 1/8 tsp 33imalayan salt • 1 cup almond butter • ½ cup cranberries or raisins • 1 tsp orange zest DIRECTIONS: 1. Preheat oven to 350 Fahrenheit. 2. In a large mixing bowl, combine the nature balance shortening, coconut sugar, and xylitol and beat until creamy. Add in the almond butter and beat creamy.
3. Add the applesauce, ground flaxseed, vanilla, cinnamon, clove, Himalayan salt, psyllium husks and mix in well. 4. Stir in the oats and oat flour. Add the cranberries and orange zest, mix in so they are through out the dough. 5. Place a tablespoon of dough on parchment paper lined cookie sheets, space them about 2 inches apart. 6. Bake about 12 minutes. The smell will intensify and they will be just deeper brown around the edges. 2 Take the cookies out and let cool on a rack for about an hour to set. Once fully cooled they will be chewy. They will keep for 4 days in an airtight container. They also freeze well. Makes 24 satisfying cookies. Psalm Lewis Psalm struggled with weight gain, since age six. She spent her adulthood grappling with morbid obesity. After several failures and successes, she was able to get to a decent weight, but she was wrought with fear of weight re-gain. Psalm was also plagued with the shame that came from the feeling of being victimized by food. She has been there. She is now maintaining a 200 lb weight loss, by choosing the healthy weight lifestyle that works for her. Psalm received training at the Institute for Integrative Nutrition in New York City to be a Certified Health Coach. Along the way, she found the Whole Food Lifestyle and became a Certified Alissa Cohen Living Food Chef Instructor. Psalm is also a Reiki Master and has been initiated under several other systems. She leads monthly raw food and vegan cooking classes. She provides private and group conscious nourishment coaching programs, fulfilling her mission to help others lose the weight, keep it off, enjoy their food, and enjoy their bodies. She facilitates the chronic dieter to create the yummy life they have been craving! Twitter: @collardgal Facebook http://www.facebook.com/CollardGal?freef=ts
Maple Glazed Chai Popcorn I love popcorn. I could eat it every day for breakfast lunch and dinner and as a snack in between meals! I’m always looking for inventive ways to enjoy it and if you look at the Sterling Sweets site, you’ll see several variations of caramel corn, including an amazing red wine caramel popcorn. This recipe, however, is much easier to prepare and doesn’t require a candy thermometer to make. It’s a great go-to snack for movie night and a perfect lunchbox snack. Chai Spice Mix 3 tsp ground cinnamon 2 ¼ tsp ground cardamom 1 tsp ground coriander 1 tsp ground ginger 1 tsp ground cloves ½ tsp ground white pepper Instructions Combine all the ingredients in an air-tight container. Shake well. Use it in anything from coffee to spice cake. Popcorn 8 cups popped popcorn 4 tsp refined coconut oil ¼ cup grade B maple syrup ½ tsp vanilla extract 1 ½ tsp chai spice mix 2 Tbsp coconut palm sugar
Instructions 1. Preheat oven to 300F. Line a baking sheet with parchment or a silicone baking sheet and set aside. 2. Put the popcorn in a large brown paper bag or container with a lid. 3. In a small saucepan over medium heat, combine all of the ingredients listed above and stir until the sugar has dissolved. 4. Drizzle the mixture over the popcorn, seal the bag or bowl and shake until the popcorn is coated and moist. Spread the popcorn evenly on the baking sheet and bake until the popcorn is dry, 10-15 minutes. Brief Bio: Jennifer M Sterling is a Holistic Nutritionist & Allergen Free Pastry Chef. She can usually be found whipping up delicious allergen free desserts in the Sterling Sweets kitchen. When sheâ€™s not baking sheâ€™s speaking parentese to her beautiful son or helping people with food allergies and intolerances rediscover their love of food as a nutrition counselor at Sterling Wellness. www.sterlingsweets.com http://jennifermsterling.com Twitter: www.twitter.com/SterlingSweets Facebook: www.facebook.com/sterlingsweets
Guiltless Fudge Cups
I have to confess, I am a choco-holic, and there you have it. I am a health-coach with a chocolate obsession. Before you make any conclusions let me explain. In the past chocolate ruled my life, we had a love-hate relationship. I ate it, then I felt so guilty. I would have a whole bag of chocolate, feel sick and the next day run to the gym. It was bad. Until I learned the truth about chocolate, well about cacao. Cacao the fruit that gives us chocolate is actually a super food. Raw chocolate that is, has one of the highest levels of antioxidants in the planet, and it also has more than 300 nutritional elements. But please remember that it needs to be raw, and at least 70% cacao. After learning these my view of chocolate completely changed. I understood that if I had it raw, combined with the right ingredients it was actually good for me. I began to experiment, and this is how this recipe came about. It is a perfect treat, dessert, or after-school snack. Packed with antioxidants and protein, is the perfect choice when you are looking for a healthy yummy
treat. My girls love it, and I am guiltless about giving it to them. One great thing about this recipe is you can make it with rice malt syrup to lower the sugar content or with raw honey. Also because all the ingredients are raw you can actually try it as you go and adjust the sweetness. I also use a little bit of stevia to omit some of the sugar content. Ingredients • 1 cup organic virgin coconut oil (it actually boost your metabolism, so no worries) • 1/2 cup coconut cream (I use the light variety, just make sure the can has a BPA free lining I use this brand, if you have a high power blender you could make your own coconut milk/cream with 1/2 raw shredded coconut and 1/2 cup of water mix it well until a creamy consistency is formed) • 3/4 cup Raw cacao powder • 2 tbs raw sesame seeds • 2 tbs raw hemp seeds • 2 tbs cacao nibs • 3 scoops raw protein powder (I love Sunwarrior protein, it is a complete raw protein and has a great texture) • 1 1/2 - 3 tsp Stevia granules (NuNaturals has a great taste) • 3 tbs Rice Malt Syrup, or 2tbs Raw Honey. • pinch of salt (Pink Himalayan sea salt is my fav)
First mix all the wet ingredients in a blender, add the raw protein powder and be sure it is mixed well before adding the raw cacao powder. When you see there
are no lumps you can start adding the sweeteners, I always start with the stevia, and then adjust the flower and sweetness with the rice syrup or honey. Finally add the seeds and nibs, just mix to combine, they add great crunchiness to the mixture. Line a muffin/cupcake pan (12) with paper-cups and pour the mixture into each cup, filling it half way. Freeze for at least 3 hours, and you are ready to try them. Keep them in the freezer in an airtight container.
Iâ€™m MariaFer a Whole Living Expert. Also a mom, daughter, sister, wife, cook, coach, entrepreneur, food-lover, yogi, runner, walker, reader, health-fanatic, smoothie-maker, environmentalist, organic-fanatic. My mission is to help Momâ€™s get more energy to start living the life they dream about, and guide them on how to nourish their families from the inside out. Every family is meant to have a blissfully-nourished life. casahealthy.com casahealthy.com health begins at your home
health begins at your home
Gooey Chewy Chocolaty Goodness! Years ago I was searching for a gluten free cookie recipe for my sweetheart, who was not only gluten and lactose intolerant, but also had a severe addiction to homemade cookies. Hmmm, you may imagine the dilemma. To find a recipe that is gluten free and doesnâ€™t make the cookies taste like sawdust is not an easy feat. I must have tried 20 or more recipes, in all kinds of different variations of flavors and complicated mixes of gluten free flours. Some we had to freeze so they would hold their shape, some could only be used as a crumble on top of something else, some turned out rock hard and flavorless, and I remember one occasion where I quietly had the whole baking sheet make itâ€™s way to the trash bin without even getting a second opinion on them. I was about ready to give up on the dream of a cookie that wouldnâ€™t turn my sweetie sour. Fortunately and eventually I found one that worked. When I was done tweaking it, it worked even better. Here is a recipe that is delicious, versatile, and not unhealthy. These cookies are completely gluten and dairy free and the hazelnut butter, dark chocolate, and spices give it a taste that is almost too sophisticated for a recipe so simple. The finished product is a cookie with grown up taste, but your kids will love it too.
Gluten Free Chocolate-Chunk Cookies Makes about 15 Cookies Prep-time: 10 minutes Bake time: 10-12 minutes INGREDIENTS: • 1/2 cup unsalted Almond Butter, well stirred • 1/2 cup Hazelnut Butter • 3/4 cup Succanat • 1 large Egg • 1/2 tsp Baking Soda • 1/4 tsp Salt • INSTRUCTION:
• 1/4 tsp Ground Cinnamon • A pinch of each, Clove and Cardamom, ground • 3 oz Dark Chocolate (Baker's Chocolate), broken into small pieces (70% cocoa or greater is best)
1. Preheat oven to 350°F. In a medium bowl stir together the first eight ingredients until they are blended. Then stir in the chopped chocolate pieces. 2. Line a baking pan with parchment paper, drop the dough by rounded tablespoonfuls onto the baking sheet. Bake for 10-12 minutes or until lightly browned. Let the cookies cool on the baking sheet for a few minutes before you move them on to a wire rack to let them cool completely. If you make these for your kids you may experiment with substituting the Hazelnut Butter for Peanut Butter. Note: Don't substitute the Bakers Chocolate for Chocolate Chips. You won’t get the same texture and gooey chewy goodness. Another Note: The cookies will be
quite soft and may feel undone. Don’t attempt to move them when they are still hot. They will be nicely shaped and together once they’ve cooled down. Claudia Richey is a Fitness Expert and Ayurvedic Wellness Practitioner. She is the founder of DoshaFit®, merging ancient Ayurveda with Modern Exercise Science, and the creator of “The Breaking Free Program” which teaches women to manage their weight and live a healthy life according to their bodymind type. Claudia teaches Trainers and Health Coaches to help their clients succeed using the DoshaFit® Way of Life. You can find Claudia’s work at www.ClaudiaRichey.com .
Web: http://www.DoshaFit.com Facebook: http://www.facebook.com/doshafit Twitter: http://www.twitter.com/wellnessprofit
Super Easy Summer Sun Fun Treat Tropical Sorbet
This yummy sorbet recipe came to me years ago when I was looking for a recipe that had no sugar but was sweet and refreshing. I fell in love with it because of it's simplicity and full flavor. It's been a favorite at BBQs and I'm always a welcome guest to summer parties, just as long I bring a big batch of this Tropical Sorbet with me. A dear friend likes to take a big scoop of Sorbet and blends it with 1 ounce of White Rum and 1 cup of Coconut Water. It's her favorite summertime cocktail. I left the rum out of this recipe to keep it kid-friendly and show you how quick and easy desert can be. I hope you will enjoy this just as much as I do!
Serves 6. Preparation Time: 10 minutes Ingredients: • • • • • •
1 cup frozen, unsweetened Pineapple chunks 1 cup frozen Mango slices or chunks 1 cup frozen Banana slices 2 tbsp Maple Flakes 1/2 cup Coconut Water 2 tbsp freshly squeezed Lime Juice
Fresh Mint and additional Maple Flakes as garnish. How it's made: Place the Pineapple, Mango, Banana and Maple Flakes in the bowl of a food processor. Pulse until finely chopped. 1. Combine the Coconut Water and Lime Juice in a small bowl. Through the feed tube pour the Coconut Water mixture into the food processor while it's running. 1. Process until smooth and creamy, stopping once or twice to scrape down the side of the bowl. 1. Transfer the sorbet to bowls. Garnish with fresh Mint and additional Maple Flakes, as desired. You may also want to transfer the sorbet to popsicle shapes and freeze for a yummy refreshing snack for the kids, or for a barbecue outside on a beautiful sunny summer evening. Web: http://www.DoshaFit.com Facebook: http://www.facebook.com/doshafit Twitter: http://www.twitter.com/wellnessprofit
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