Tag Archives: sugar-free

Swapping Grains for Greens: How to Use Collard Greens for Wraps

2 Jun

An easy way to increase your metabolic mojo is to swap nutrient-dense greens (and other yummy veggies) in place of grains and starches (like potatoes). Collard greens flourish when it comes to lowering cholesterol and they support detoxification and anti-inflammation in the body which studies show may contribute to cancer prevention. There is no better time than now because they are in season at your local Farmers’ Market and grocery store. Yum!

 

Check out the pictures below for a simple step-by-step guide to creating the perfect collard green wrap.

1. Soak and clean greens in water and apple cider vinegar.

Step 1: Soak and clean greens in water and apple cider vinegar.

Step 2: Rinse and pat dry. Then, cut the stem out.

Step 2: Rinse and pat dry. Then, cut the stem out.

Step 3: Store extras in an 8x13 glass baking dish, separating them with a paper towel.

Step 3: Store extras in an 8×13 glass baking dish, separating them with a paper towel.

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Step 4: Overlap leaves by 1/2 an inch and place the wrap filling towards the bottom. Fold the bottom edge up and over. Then, tuck in the sides and continue to roll until it looks like the wrap in the upper right side corner.

 

I’d love to hear from you! What health challenges are you facing? What fitness and food tips would help you get the life you deserve? Please post them below.

Joyful Rainbow Salad

26 May

IMG_1028I know… it’s hard to say “eat the rainbow” and NOT think of those tiny sugar pellet candies. This would be the healthy non-food coloring version, hence the word “rainbow” sandwiched between “joyful” and “salad.” Hit up your own garden or favorite farmer’s stand to create this quick burst of delicious energy.

Ingredients:

1 head cauliflower, chopped

1 pint cherry tomatoes

1 bunch carrots, chopped

1/3 small red onion, coarsely chopped

1 jar green olives (pitted and stuffed with garlic)

1 jar kalamata black olives (pitted)

fresh basil and oregano to taste

1 tsp olive oil to coat

Directions:

1. Mix ingredients and enjoy!

2. May also add: radishes, broccoli, sugar snap peas, kale or other greens, feta cheese, balsamic or red wine vinegar–whatever inspires you!

For more food inspiration, check out these recipes. Yum!

Mexican Spaghetti (grain-free)

31 Mar
My half-eaten plate of Mexican Spaghetti served with roasted broccoli.

My half-eaten plate of Mexican Spaghetti served with roasted broccoli.

If you love Mexican and Italian food (or food in general) as much as I do, you will devour this healthy dish that marries the flavors of both. Mangia!

 

Ingredients:

1 lb grass-fed beef

1/4 tsp sea salt

10 turns black pepper

2 garlic cloves, minced

2 tsp oregano

1 Tbsp chili powder

1/2 lb bag frozen or fresh sliced bell peppers

1 bag Explore Asia Organic Black Bean Spaghetti (or use spaghetti squash)

1 cup salsa

Garnish: avocado, black olives, fresh cilantro

 

Directions:

1. Brown beef, drain grease and add salt, black pepper, garlic, oregano, chili powder and bell peppers. Simmer for 15 minutes.

2. While taco meat is simmering, cook spaghetti according to box. Drain and place in large serving bowl.

3. Add taco meat, and remaining ingredients to bowl, mix and eat!

 

Serves 4

Butternut Squash Stuffed Bell Peppers

18 Mar
My de-constructed bell pepper served with steamed asparagus and kalamata olives.

My de-constructed bell pepper served with steamed asparagus and kalamata olives.

Sometimes I feel sassy and I like to replace tomato-based sauces with a simple butternut squash puree. Tonight was a fancy-sassy-saucy night…

Ingredients:

4 red bell peppers

1 lb grass-fed ground beef or bison, or ground turkey

1/2 red onion, chopped

1 large garlic clove, minced

1/4 tsp sea salt

15 turns black pepper

2 tsp oregano, dried

2 tsp basil, dried

1 tsp fennel seeds

pinch of ground cloves

1 tsp apple cider vinegar

2 lbs butternut squash, cubed

1 Tbsp coconut oil

1 Tbsp extra virgin olive oil

1 tsp lemon juice

1/4 tsp salt

1/4 tsp garlic powder

 

Directions:

1. Pre-heat oven to 350°. Place cubed butternut squash on a baking pan and lightly coat with coconut oil. Roast for 25-30 minutes.

2. While squash is cooking, brown meat and drain fat. Add onion, minced garlic, salt, black pepper, oregano, basil, fennel seed, apple cider vinegar and cloves to meat and simmer for 15 minutes.

3. While meat mixture is simmering, pre-heat oven to 325° and chop the tops off of the bell peppers. (Save tops to make into strips for dipping into hummus or guacamole or chop them up to use in omelets, frittatas or egg scrambles.) Steam bell peppers for 10-15 minutes. Remove and place upside down on towel to drain any liquid.

4. Place meat mixture in a glass mixing bowl and set aside. Place roasted squash, olive oil, lemon juice, salt and garlic powder in a food processor and blend until smooth.

5. Place the pureed squash in the bowl with the meat and combine. Spoon meat-squash mixture into bell peppers and bake for 30-40 minutes or until bell peppers are tender.

 

Serves 4

 

Recipe courtesy of Stephanie Bell

Orange Ginger Chicken

20 Jan

This Asian delight satisfies taste buds minus the salty, bloated feeling from the rice and soy sauce. Plus, it is packed full of fiber, vitamins and minerals from all of the veggies and it is soy-free, dairy-free, grain-free and low glycemic. Flavor-free? Why of course not, Silly!

 

IMG_1880Ingredients for Chicken:

2 lbs  chicken breast

1/3 cup coconut aminos

1/8 cup apple cider vinegar

zest of one orange

1 orange, juiced (about 1/4 cup)

3 garlic cloves, minced

3 tsp fresh ginger (or 1 1/2 tsp ground)

3/4 tsp sea salt

1 tsp red pepper flakes

30 turns black pepper

1 tsp olive oil

1/4 cup frozen peas

2 red bell peppers, diced

sea salt to taste

broccoli or cabbage slaw

cashew pieces to garnish

2 green onions, chopped, to garnish

 

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Cauli-rice

Ingredients for Cauli-rice:

2 cloves minced garlic

1 tsp olive oil

1 head cauliflower, cut into florets

1 green onion, chopped

sea salt to taste

 

1. Pre-heat oven to 325°. (This can also be cooked in a slow cooker). Place chicken in the dutch oven (or slow cooker).

2. In a separate bowl, mix coconut aminos, apple cider vinegar, orange juice, orange zest, garlic, ginger, sea salt, red pepper flakes and black pepper. Pour over chicken.

3. Bake for 2 hours (or 4-5 hrs in the slow cooker). About 20 minutes before chicken is finished cooking, place cauliflower florets in food processor and pulse into rice-sized pieces. Place garlic and olive oil in saute pan and saute for 1 minute. Add cauliflower, green onion and 1/4 cup water to pan and steam for 5-7 minutes until cooked. Salt to taste and set aside.

4. When chicken is finished, add bell peppers and peas (or remove from slow cooker and place in large saute pan) and cook until liquid is reduced and peppers are soft.

5. Serve chicken over cauli-rice, slaw and garnish with cashew pieces, chopped green onions and a dash of coconut aminos.

 

Serves 6

 

Recipe courtesy of Stephanie Bell

 

 

 

 

Warm Cinnamon Nut ‘N Apples (grain, gluten, sugar and dairy-free)

30 Dec

IMG_1823I grew up on cinnamon applesauce and apples and peanut butter as snacks. When the temps drop, I love nothing more than smelling baked apples and eating a warm fuzzy kind of snack. It’s like a hug in a bowl for your tummy.

Ingredients:

1/2 cup raw almonds

1/2 cup raw pecans

1/2 cup raw walnuts

3 Fuji apples (or any sweet apple)

2 tsp cinnamon

pinch of sea salt

1/4 cup almond milk

Directions:

1. Soak the raw nuts in water with a pinch of salt for at least 7 hours.

2. Pre-heat oven to 325°. Cut apples in half and core them. Place them cut side up on a baking sheet  greased with coconut oil and bake for 45 minutes.

3. While apples are baking, drain and rinse the nuts until the water runs clear. Place in a food processor.

4. Add the baked apples, cinnamon, pinch of sea salt and almond milk to the food processor and blend until porridge consistency.

5. Put porridge in a pot and warm on the stove top. Add more milk if needed and top with crushed pecans and fresh fruit.

Serves 4

DIY Healthy Holiday Gifts

9 Dec
Spicy Cashews, almonds and pumpkin seeds.

Spicy Cashews, almonds and pumpkin seeds.

Homemade gifts for family and friends make me smile–they are thoughtful, personal and unique. I love giving and receiving them! And who doesn’t like giving gifts? Here are some nourishing warm fuzzies to share with your loved ones this holiday. Hugs!

 1. Spicy Nuts Choose a variety of nuts and seeds, toast them in a skillet until lightly brown, then toss them with olive oil and your favorite spices. Add Golgi berries for a sweet kick or just keep it all spicy. Place them in a bag with a pretty bow or in a festive tin.

2. I Burned You a Mixed CD Oh, yes… this may bring you back to 1998, but it’s all good. Make a playlist of your favorite exercise songs and burn them onto a disc. 70 minutes of booty shakin’ good lovin’ right there!

 3. Turtle Smoothie in a Jar Instead of filling a mason jar with homemade chocolate chip cookie ingredients, fill the jar with 2 servings of your favorite protein powder, 3 Tbsp raw cocoa powder, and 1/4 cup raw pecans. All they have to do is add 4 Tbsp peanut, almond or sunflower seed butter, 12 oz almond milk, a banana and 12 oz ice. Tie a cute bow around the jar with the recipe attached. Makes 2 smoothies.

4. Couples Coupons Are these über cheesy? Yes. Are they completely awesome if you are the recipient? Heck yes! Design coupons and print them out on card stock. Fill in your own gifts of massage, foot rubs, cook their favorite healthy dinner, go on a walk, etc. Have fun and spoil your loved one!

5. Fruit and Vegetable Wash This is perfect for your veggie lover friends! Find a cute or fun spray bottle and fill it with 1 cup of water, 1 cup apple cider vinegar, 1 Tbsp baking soda and juice of 1/2 lemon. As always, attach the recipe so they can refill it and use it time and time again.

6. Take the Chill Out Chili in a Jar Nothing says “Happy Holidays” like homemade warm and cozy soup! Use your favorite chili (or other signature soup) recipe and place all of the spices in a mason jar. Tie a bow around the jar with the recipe attached.

Recipes courtesy of Stephanie Bell

Pulled Chicken Taco Salad

28 Oct

IMG_1779Anything I can top with guacamole makes me happy. Use this pulled chicken recipe in chicken chili, over spaghetti squash or in butter leaf lettuce for tacos or collard greens for a spicy wrap.

 

Ingredients:

2 lbs boneless, skinless antibiotic and hormone-free chicken breasts

3 cups salsa (I like Whole Foods 360 Hot Salsa or Green Mountain Gringo Hot Salsa)

4 garlic cloves, minced

1 red onion, thinly sliced

3 Tbsp fresh cilantro, chopped

1 Tbsp chili powder

2 tsp coriander

1 tsp cinnamon

1/4 tsp sea salt

1/4 tsp cayenne pepper

20 turns of cracked black pepper

Toppings: black olives, guacamole, sliced avocado, pico de gallo, cashew cheese, or broccoli slaw

salad greens (arugula is a nice choice for an extra peppery kick)

3 red bell peppers, sliced

 

Directions:

1. Preheat oven to 325°. Place chicken in a Dutch Oven. In a bowl, mix the salsa, garlic, red onion, cilantro, chili powder, coriander, cinnamon, sea salt, cayenne pepper and black pepper and place it on top of the chicken. (You can also make this in a slow cooker on low heat and cook for 6-8 hrs). Bake for 90 minutes.

2. Take out Dutch Oven, remove chicken, place on plate and shred with two forks. Place shredded chicken back in the Dutch Oven and bake an additional 45 minutes. (If using a slow cooker, place back in for another hour on low).

3. Serve on salad greens, bell pepper strips and use toppings such as broccoli slaw, black olives, guacamole, pico de gallo, cashew cheese or sliced avocado.

 

Serves 7-8

 

Recipe courtesy of Stephanie Bell