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. 

Blood Sugar Balance, Fab Four Theory, Kelly LeVeque, Nutrition, Recipe

Chocolate Coconut Smoothie

Banana almond smoothie with cinnamon and oat flakes and coconut milk in glass jarsChocolate Coconut Smoothie

Ingredients:

  • 1 serving chocolate protein powder
  • 1/4 cup unsweetened coconut yogurt
  • 1-2 tbsp chia seeds or flaxseeds
  • Spinach
  • 2-3 cups unsweetened nut milk
  • Unsweetened shredded coconut, for garnish.

Instructions:

  • Place all the ingredients except the shredded coconut in a high-speed blender and blend to the desired consistency. Garnish with shredded coconut.

This recipe is from Kelly LeVeque’s book, Body Love. She is a sports nutritionist who recommends implementing a healthy fat, fiber, greens and protein with each meal for blood sugar balance. It has been my go-to shake for a few months now. Enjoy!

Health and Wellness, Nutrition, Recipe

Steak, Pepper and Onion Salad with Romesco Dressing

Ingredients: 

  • 6 tbsp extra virgin olive oil
  • 1/3 cup sherry vinegar
  • 2 tbsp fresh orange juice
  • 1 tbsp Spanish smoked paprika
  • 5 cloves garlic, minced
  • 1.5 tbsp oregano leaves
  • 1-2 lbs. flank steak
  • 2 small red onions, cut into thick slices
  • 3 red, yellow, or orange bell peppers, seeded and cut into wide strips
  • Sea salt and freshly ground pepper
  • 1/2 large head green leaf lettuce, leaves torn into bite-sized pieces
  • Romesco Dressing
  • 2 tbsp chopped fresh flat-leaf parsely.

Instructions:

  • In a glass dish large enough to hold the steak, whisk together 1/4 cup of the olive oil, the vinegar, orange juice, paprika, garlic, and oregano until well blended. Lay the steak in the dish and turn a few times to coat it evenly. Cover and refrigerate for at least 2 hours and preferably overnight, turning once or twice. Let come to room temperature before grilling.
  • Prepare a grill for direct-heat cooking over medium-high heat. Oil the grill rack.
  • Brush the onions and peppers with the remaining 2 tbsp olive oil and season with salt and pepper. Grill, turning once, until softened and lightly charred on both sides, 7-10 minutes for the onions and about 15 minutes for the peppers. Transfer to a plate. Remove the meat from the marinade (discard the marinade) and season both sides with salt and pepper. Grill, turning once, until browned on both sides and cooked to your liking, 10-15 minutes. Transfer to a cutting board and tent with aluminum foil. Cut the peppers into 1/2-ince strips and seperate the onion slices into rings.
  • In a bowl, toss the lettuce with 1/8 teaspoon salt. Divide the lettuce evenly among individual plates. Cut the steak across the grain on the diagonal into thin slices. Top each mound of lettuce with an equal amount of the steak, onion, and peppers. Spoon the dressing over each salad, dividing evenly and sprinkle each with a little parsley. Serve right away.
Nutrition, Recipe

Banana Bread Recipe!

IMG_2744Bomb Banana Bread… oh it’s good!

Ingredients:

  • 3 egg whites
  • 3 small bananas (2 medium), mashed
  • 1 tsp vanilla extract
  • 4 oz unsweetened applesauce
  • 1 tbsp milk of choice (I used unsweetened almond milk)
  • 1 1/4 cup all purpose flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 8 tbsp semi-sweet or dark chocolate chips
  • 3/4 cup granulated sweetener (I used regular sugar)
  • 1/2 cup dry old fashioned oats
  • 1/4 cup wheat bran (I didn’t have wheat bran so I ground up oats)

Directions:

  • Preheat oven to 350 degrees F.
  • In a large bowl, combine all wet ingredients (egg whites, bananas, vanilla extract, applesauce, almond milk).
  • In a separate bowl, combine all dry ingredients.
  • Add wet ingredients to dry ingredients and stir together.
  • Spray 1 loaf pan with non stick spray. (Recipe calls for 2 loaves, I made one and was glad I did.)
  • Pour batter into loaf pan and bake in preheated oven for 45 minutes or until toothpick inserted into center of the loaf comes out clean.
  • Allow to cool before slicing.

Absolutely delicous and perfect for a cold winter morning.

Health and Wellness, Nutrition, Recipe

Baked Chicken with Roasted Ratotouille

IMG_2951

Chicken of choice and make it in a way that feeds your soul.

Ratatouille

Ingredients:

  • 1 lb plum tomatoes, halved lengthwise
  • 4 large garlic cloves, sliced
  • 1 large yellow onion, halved and cut crosswise into slices 1/2 inch thick
  • 1 small eggplant, trimmed and cut into 1-inch chunks
  • 1 small zucchini, trimmed and cut crosswise into slices 1/2 inch thick
  • 1 small yellow crookneck squash, trimmed and cut crosswise into slices 1/2 inch thick
  • 1 green bell pepper, seeded and cut into 1 1/2 inch squares
  • 5 tablespoons olive oil
  • Sea salt and freshly ground pepper
  • 1/2 cup finely shredded fresh basil
  • 2 tbsp chopped fresh thyme

Directions:

  • Preheat the oven to 425 degrees F
  • Combine the tomatoes, garlic, onion, eggplant, zucchini, yellow squash, and bell pepper in a large bowl. Drizzle in the olive oil, sprinkle generously with salt, and toss to coat. Transfer the vegetables to a large rimmed baking sheet and spread in an even single layer.
  • Roast the vegetables for 20 minutes, stirring once or twice. Remove from the oven and sprinkle with the basil and thyme. Continue to roast, again stirring once or twice, until the biggest pieces are tender when pierced with a fork, 5-10 minutes longer. Remove the vegetables from the oven and season with salt and pepper.
  • Transfer the ratatouille to a bowl. Serve hot, warm, or at room temperature.
Nutrition, Recipe

Homemade Twix Bars

TWIX BARS
Gluten free, dairy free, refined sugar-free 

Now these – THESE are absolutely amazing and I will be making them over and over again! They taste more like the Girl Scout cookie, Samoas to me which is just fine!  I found this recipe on dietician, Rachael DeVaux’s website and they are worth the time AND effort!

Ingredients:

Shortbread Layer

  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1/3 coconut oil, melted
  • 3 tbsp honey, warmed

Caramel Layer

  • 1/2 cup almond butter
  • 1/4 cup coconut oil
  • 1 tsp vanilla extract
  • 1/4 cup maple syrup
  • pinch of sea salt

Chocolate Layer

  • One 2.5 oz dark chocolate bar OR 1/2 cup chocolate chips
  • 1 tbsp coconut oil
  • 1/4 tsp flakey sea salt

Instructions:

Shortbread Layer

  • Preheat oven to 350 degrees F.
  • Combine coconut and almond flours with melted coconut oil and warmed honey in a large bowl. Stir out all the crumbles of flour until thoroughly combined.
  • Line a smaller baking dish with parchment paper and pack down shortbread mixture into the base using a silicone spatula. If shortbread mix starts to stick to spatula, dip in melted coconut oil and continue to gently press down evenly into entire base of dish.
  • Bake for 10-12 minutes, or until starting to turn golden brown. Remove once done and let cool completely.

Carmel Layer

  • Combine almond butter, coconut oil, vanilla, maple syrup and sea salt in a saucepan over the stove on medium-low heat and heat until completely liquified, whisking together, about 2-3 minutes.
  • Remove from burner and let cool completely.

Chocolate Layer

  • Break up chocolate bar into small bowl and add coconut oil. Warm in microwave for 30 second intervals, stirring in between, until completely liquified. Or, heat over the stove.
  • Once shortbread and caramel have completely cooled, pour caramel sauce over the base layer, spreading out evenly. Set in freezer until it hardens (about 1-2 hours).
  • Remove from freezer once frozen (if still soft, keep in freezer until fully hardened) and pour chocolate over the top, spreading out evenly. Sprinkle flakey sea salt as the last touch and set back in fridge for 5-10 minutes to harden.
  • Once chilled, remove the hardened mold from pan by pulling on the sides of the parchment paper. Lay on cutting board and using a large chef’s knife, slice into 1/2-inch strips, and from there, slice each strip into thirds.
  • Ready to serve!! Enjoy. Store in airtight container in the refrigerator.

Let me know what you think!

Health and Wellness, Nutrition, Recipe

Delicata Squash Recipe

Delicate Deliciousness!

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Delicata Squash with a sweet sausage and apple stuffing topped with a delicate drizzle of maple syrup. 

Ingredients:

  • 2 Delicata Squash
  • 1 lb. sweet italian sausage – ground
  • 1 sweet onion – diced
  • 1 red pepper
  • 1 apple diced
  • 1 cup rice
  • 1 cup apple cider
  • 1 cup white wine
  • 1/2 tsp ground sage
  • 1/4 cup shredded Parmesan cheese
  • 1/4 tsp salt (or more to taste)
  • black pepper (or more to taste)

Instructions:

  • Preheat oven to 450 degrees.
  • Halve the squash, remove the seeds and rub with olive oil. Season with salt and pepper and place cut side up on sheet pan, roast until tender.
  • Cook one cup of dried rice in a separate pot.
  • Oil a large frying pan and brown the sausage on medium heat. Stir in sage. Once brown remove the sausage from the pan and drain off excess fat.
  • Return pan to medium/low heat and add diced onion and red pepper and stir until just starting to brown, add diced apple. Continue to stir for 2-3 min. Add white wine and use a wooden spoon to help de-glaze the pan. Cook down until there is no longer liquid in the pan. Add the cooked sausage to the pan. Stir in the apple cider and return to a simmer.
  • Simmer until the liquid is mostly gone and then add in the rice.
  • Remove the squash from the oven and fill with the stuffing mixture.
  • Add Parmesan cheese to the top and return to the oven until the cheese is melted and just starting to brown.
  • Remove from oven and lightly drizzle maple syrup on top (optional.. but worth it)
  • Enjoy with a robust red wine or a full-flavored dark beer like a Brown Ale, Dunkel or Porter!