Fiber Fueled, Health and Wellness, Nutrition, Recipe

Mediterranean Grain Salad

Ingredients:
1 cup uncooked farro 
1 cup chickpeas
1 large tomato diced
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
½ cup seeded and chopped cucumber
¼ cup sliced Kalamata olives
¼ cup chopped fresh parsley
 
Zesty Lemon Dressing:
 
1 tsp freshly grated lemon zest
¼ cup freshly squeezed lemon juice
1 medium garlic clove, minced
1 tsp Dijon mustard
Salt and freshly ground black pepper
3 tbsp olive oil
 
Instructions:

  1. Make the grain salad: Bring 3 cups water to a boil in medium saucepan over medium-high heat and add the farro. Cover. Reduce the heat to medium-low, and simmer for 25 to 30 minutes, until the farro is tender. Drain and rinse under cold water and set aside.
  2. Combine the cooked farro, chickpeas, tomato, red and yellow bell peppers, cucumber, olives and parsley in a large bowl and toss together. Set aside. 
  3. Make the dressing: In a separate small bowl, whisk together the lemon zest, lemon juice, garlic, Dijon, and a generous pinch of salt and pepper until well combined, then slowly drizzle in the olive oil. 
  4. Assemble: Toss the dressing with the grain salad until well combined, adding more salt and pepper, as desired. Store in the fridge. Leftovers will keep for 2 to 3 days in the fridge. 

This recipe is from the book, Fiber Fueled by Dr. Will Bulsiewicz. It is delicious, light, and easy to make for lunch or as a side for dinner with some grilled chicken or steak! Enjoy!

Blood Sugar Balance, Fab Four Theory, Health and Wellness, Kelly LeVeque, Nutrition, Recipe, Smoothie

Strawberry Basil Smoothie

Ingredients:
1 serving vanilla protein powder
1 tbsp MCT oil
2 tbsp chia seeds
¼ cup diced frozen or fresh strawberries
Handful of spinach
Handful of basil
2 cups unsweetened almond milk

Place all the ingredients in a high-speed blender and blend to the desired consistency. If you use fresh strawberries, add a few ice cubes before blending to cool. If you’re not into strawberries, consider using blueberries, cherries or raspberries! If you’re not into MCT oil, consider an alternate healthy fat, such as 1/4 of an avocado.

This recipe is from Kelly LeVeque’s book, Body Love. A refreshing smoothie as the days warm up and summer approaches. Enjoy!

Health and Wellness, Kelly LeVeque, Nutrition, Recipe

Greek Chicken Salad

This recipe is from, Body Love Every Day, by Kelly LeVeque. Reminds me of our trip to Greece… ENJOY! (Serves 2)

Dressing:

1/4 cup extra virgin olive oil or avocado oil
Juice of 1 lemon
1 tablespoon red wine vinegar
2 large garlic cloves, minced
2 tablespoons dried oregano
1 teaspoon pink Himalayan salt
Freshly ground black pepper

Salad:

2 chicken breasts, cooked and sliced
2 romaine hearts, rinsed and chopped
4 small Persian cucumbers or 1/2 English cucumber, diced
2 cups cherry or grape tomatoes
1/2 green pepper, thinly sliced
1/2 red onion, thinly sliced
1/2 cup pitted Kalamata olives, 
1 avocado, thinly sliced

In a large bowl, whisk all the dressing ingredients together. Add the salad ingredients and toss to coat. Cheese/Feta optional!

Health and Wellness, Nutrition, Recipe

Mediterranean Stuffed Sweet Potato

Ingredients:

  • 2 medium sweet potatoes
  • 1 tbsp olive oil
  • 2 cups spinach
  • ½ cup canned chickpeas
  • ¼ cup sundried tomatoes (chopped) 
  • 2 tbsp Kalamata olives (chopped)
  • 1 cup cooked quinoa
  • ½ tsp dried thyme
  • ½ tsp dried dill
  • ½ tsp garlic powder
  • Salt and pepper, to taste
     

To garnish:

  • 1 tbsp tahini
  • 1 tsp lemon juice
  • Pinch of salt and pepper
  • 1-2 tbsp of water to thin
  • Chives
  • Red pepper flakes  

 
Instructions:

  • Preheat the oven to 400 degrees F. Puncture the sweet potatoes with a fork and place them in a baking dish. Bake until soft, and knife slides into the flesh easily, about 35-45 minutes, depending on the size.
  • Meanwhile, prepare the quinoa mixture by heating the oil in a saute pan over medium heat. Add the rest of the ingredients (spinach to salt and pepper) and saute until warm. Keep warm until the sweet potatoes are cooked. 
  • When the sweet potatoes are soft, remove them from the oven and let them cool for a few minutes. Once cooled, transfer them to a plate, split them open with a sharp knife and spoon the quinoa into the center.
  • Whisk together the tahini, lemon, salt, pepper and water then pour on top of sweet potatoes. Garnish with fresh chives and red pepper flakes. Serve immediately and enjoy!
Fab Four Theory, Kelly LeVeque, Nutrition, Recipe

Southwestern Scramble

Like a little spice to kickstart your morning? Check out this delicious southwest scramble from the book, Body Love Every Day, by Kelly LeVeque!

Ingredients:

6 pasture-raised organic eggs
1 tbsp ghee
1/4 cup chopped green bell pepper
2 tbsp minced yellow onion
2 tbsp cilantro or other microgreens (or use regular cilantro)
3 baby heirloom tomatoes, thinly sliced
Salsa, guacamole, diced avocado, or hot sauce (optional)

Instructions:

  • Whisk the eggs in a bowl.
  • In a frying pan over medium-high heat, melt the ghee. Add the bell pepper and onion and sauté until the onion is translucent, 3 minutes. Pour in the eggs and scramble them gently, stirring occasionally with a spatula until cooked through. 
  • Plate the scramble with cilantro microgreens and tomatoes. Serve with salsa, guacamole, chopped avocado, or hot sauce, if desired. 

You could also add beans and corn, as well!

Enjoy!

Recipe

Burrito Bowl

There are two reasons why I love this recipe, it’s fast and it’s easy. That’s it. Total time for cooking and prepping maximum: 30 minutes. 

Ingredients:

1 cup uncooked rice or quinoa – whichever you prefer, follow cooking instructions
1 (15 oz) can of black beans, drained and rinsed
1 (15 oz) can corn, drained and rinsed
1 tbsp olive oil
1/2 tsp chili powder
1/2 tsp smoke paprika
pinch of salt and pepper
A jar of salsa or pico de gallo
Guacamole (optional)
Lime (optional)
Sour cream and cheese, for serving

Instructions:

In a skillet over medium heat, add olive oil, black beans, corn, chili powder, smoked paprika, salt and pepper. Stir together and sauté 5-10 minutes, or until mixture is heated through.

To construct your bowl, add rice/quinoa, black bean/corn, salsa, guacamole and sour cream and any additional toppings you’d like.

In addition to above, ground turkey, steak or chicken would be a delicious addition to this meal. As well as mixed greens or spinach. 

ENJOY!

Book Recommendations, Books, Health and Wellness, Nutrition, Recipe

Recipe Alert!

Sesame Noodle Bowl

Ingredients:

Sesame Dressing:

1/4 cup tahini paste
2 tbsp warm water
1 tbsp tamari
2 tsp toasted sesame oil
Juice of 1 lime
1/2 tsp minced garlic
1/2 tsp 100% maple syrup
1/4 tsp crushed red pepper flakes (optional)

Tofu:
14 ounces firm or super-firm tofu
Olive oil cooking spray

Sesame Noodle Bowls:
8 ounces soba noodles
2 cups frozen shelled edamame, thawed
2 medium carrots, sliced very thin
2 cups cucumber, diced
2 tbsp sesame seeds, for serving
2 tbsp hemp seeds, for serving 

Instructions:

Make the tofu:
Remove the tofu from the package and wrap it in a clean towel or paper towel. Place it on a plate, then put another plate on top of it. Place a few heavy items like cans or cookbooks on top of the tofu. Allow to sit for 30 minutes, or until most of the water has drained onto the towel. 

Preheat the oven to 400 degrees F.

Once the tofu is drained, place it on a cutting board and cut into desired shape. Lightly spray a baking sheet with olive oil and place the tofu on it in a single layer, then spritz with more olive oil to ensure that the tofu is well-coated. 

Bake for 15 minutes. Remove from the oven and flip. Return to the oven and bake for 15 more minutes, or until the tofu is golden brown.

Make the dressing: 
Whisk together the tahini, water, tamari, sesame oil, lime juice, garlic, maple syrup, and red pepper flakes until smooth. Set aside.

Make the Bowl:
Cook the soba noodles according to package instructions, then drain and rinse under cold water to stop the cooking process. Return to the pan they were cooked in and toss with half of the prepared sesame sauce.

Divide the noodles among four resealable containers, then top with the edamame, carrots, cucumber, and tofu. Drizzle with the remaining sauce, the sesame seeds, and hemp seeds. Serve cold. 

This recipe is from the book, Fiber Fueled by Dr. Will Bulsiewicz. ENJOY!

Books, Fitness, Health and Wellness, Nutrition, Recipe

Optimizing Your Health With a Focus on Wellness

The Blue Zones are 5 different locations around the world where people live the longest.

Sardinia holds the longest living man. Ikaria, Greece has the world’s lowest rate of dementia. Individuals in Costa Rica reach a healthy age of 90 years old and in Loma Linda, California there’s a group of seventh-day Adventists who live up to a decade longer than other Americans. 

What is it about these five different locations that has people living longer and with less chronic conditions and illness? 

1. They move naturally every 20 minutes or so. Going to a friends house, out to eat or to church is an opportunity to move/walk.
2. Loneliness is not an option – if you don’t show up at a town festival or in the village, people will show up at your door to check on you.
3. The people have a sense of purpose, from childhood to old age. Their sense of purpose is embedded in their community, family and / or the next generation.
4. Food – 90-100% of their diet consists of whole, plant-based fare. Not because it’s a fad, but because fruits, vegetables, tubers, nuts, beans and whole grains are cheap and accessible. 
5. They lead healthy, energetic lives.
6. They consume meats or treats as celebratory foods. 

Let’s take a deeper dive into tips from the The Blue Zones in regards to our nutrition:

  • Use fewer ingredients – less variety may help keep people from overeating and keep the immune system strong.
  • Add cruciferous vegetables – broccoli, cauliflower, and cabbage have been known to protect the heart, stave off cancer and lower oxidative stress. 
  • Beans, beans, beans. – Add them to your diet, they’re a great source of protein, fiber, and complex carbohydrates. Plus, they’re cheap and versatile. 
  • Finish dinners with olive oil.
  • Supplement with fresh herbs and spices – rosemary, oregano, sage, mint, garlic, turmeric and mugwort all possess medicinal values AND add flavor. 
  • Fiber – Grains, greens, nuts and beans feed the eight pounds of bacteria living in our gut. Some of that bacteria produces toxins like choline; others produce compounds that reduce inflammation, regulate our metabolism, and fuel our immune system. The toxin-producing bacteria tend to feed off meat and eggs, while the healthy bacteria favor fiber. 

The cookbook is called The Blue Zones Kitchen by Dan Buettner.

Health and Wellness, Nutrition, Recipe

Chocolate Mousse

Serves 4-6

Ingredients:
 
1 block soft tofu, drained, but not pressed
½ cup canned coconut milk
½ cup 100% maple syrup
½ cup unsweetened cocoa powder
2 tbsp peanut butter
1 tsp vanilla extract
1 tsp salt
 
Instructions:
 
Place the tofu, coconut milk, maple syrup, cocoa powder, peanut butter, vanilla, and salt into the base of a food processor or high-powdered blender. Puree until very smooth, scraping down the sides as necessary. 
 
Divide among 4 to 6 ramekins or small bowls and allow to chill in the refrigerator for 30 minutes or more to set. 

This recipe is from the book, Fiber Fueled by Dr. Will Bulseiwicz. A fun twist on a delicious dessert full of protein and fiber.

Enjoy!

Health and Wellness, Kelly LeVeque, Nutrition, Recipe

Dill Ranch Dressing

Ingredients:

3 tbsp coconut milk (regular or light)
3 tbsp Primal Kitchen mayonnaise
2 tbsp red wine vinegar
1 tbsp fresh lemon juice
2 tbsp extra-virgin olive oil
1 tbsp organic garlic salt
1/4 cup finely chopped fresh parsley
1/4 cup finely chopped dill
2 tbsp minced fresh chives

In a medium bowl, whisk together the coconut milk, mayonnaise, vinegar, lemon juice, olive oil, and garlic salt. Add the parsley, dill, and chives and mix gently. 

I don’t know about you, but I love ranch dressing on my salad from time to time. When I was growing up we would get the bottle of Hidden Valley Ranch. Until I came across this recipe, we were buying the ranch packets and were making it at home. I like this recipe because it’s dairy free, without added sugar and adds in fresh herbs!

Enjoy!

The recipe is from Body Love by Kelly LeVeque.