Easy Healthy Recipes

Easy Healthy RecipesWe are creating a new online cookbook “stuffed” with quick and easy, healthy recipes and we want our readers to be involved! Here’s how:

  1. Choose your favorite delicious and nutritious recipe that is also easy to prepare.
  2. Submit your recipe in the Comments section below.
  3. If your recipe is selected to be published in our upcoming new e-book, we’ll send you a $25 gift card to one of the Natural Foods markets listed – your choice!
  4. Enter as many recipes as you would like for a chance to receive multiple gift cards. Let us foot your grocery bill!

Here are a few healthy culinary ideas to get you started: 

Healthy Happy Gluten-Free Pancake Recipe:

Ingredients:

  • 3 organic eggs
  • 1 to 2 cups baby spinach
  • 1 to 2 bananas
  • ½ cup chopped pecans or  use rice flour, almond flour or coconut flour)
  • Fruit (if desired)
  • Coconut oil

Directions:

  1. Combine eggs, spinach and bananas in blender or food processer.
  2. Pour this mixture into a bowl and add almond meal.
  3. Stir in the chopped pecans or almonds.
  4. Stir in fruit, if desired, such as blueberries or strawberries
  5. Heat a few teaspoons of coconut oil in the frying pan and when hot, dollop the pancake mixture into the pain.
  6. Cook until bottom is brown; flip to the other side and cook until brown.
  7. Serve with organic maple syrup, organic butter and/or fruit topping.

Fajita Beef Stew with Black Beans and Rice

Ingredients:

  • 1-1/2 pounds beef stew meat
  • 1 tomato, diced
  • 1 lime
  • 2 bell peppers, sliced
  • 2 large yellow onions, sliced
  • 1 cup frozen black beans
  • 2-3 cups hot cooked Jasmine rice (optional)
  • 1 cup organic beef broth
  • 16-ounce jar organic salsa (with no corn syrup) or pico de gallo
  • 1 teaspoon chopped fresh cilantro
  • Sea salt and pepper to taste
  • Organic shredded cheese (optional, amount as desired)

Directions:

  1. Place onions and peppers in crockpot and top with steak.
  2. Add salsa (or pico de gallo), cilantro, sea salt, and pepper.
  3. Squeeze juice on lime.
  4. Top with black beans.
  5. Pour in beef broth.
  6. Cover crockpot and cook on low for 8-9 hours until meat is tender.
  7. Turn heat to high and cook on high for an additional 30 minutes.
  8. Serve on top of rice (optional).
  9. Add shredded organic cheese (optional).

Chocolate, Almond and Banana Smoothie

Ingredients:

  • 1 to 2 scoops high-quality organic whey protein
  • 2 tablespoons almond butter
  • ¼ cup organic cocoa powder
  • 1 banana
  • ½ cup organic yogurt (may use flavored yogurt)
  • 4 to 8 ounces of almond milk
  • Stevia or xylitol to taste

Directions:

  1. Combine all ingredients in a blender and add ice cubes as desired; blend until smooth.

Green Gusto Juice

Ingredients:

  • 1 green apple (core/seeds not included)
  • 1 handful of spinach
  • ½ handful of parsley (a few  sprigs)
  • ½ handful of kale
  • 2 large celery stalks
  • 1 inch ginger root
  • 1 whole lemon

Directions:

  1. Wash your produce and herbs thoroughly.
  2. Combine the ingredients in a juicer or blender; include the skin and sprouts unless otherwise indicated.
  3. You can also add a few drops of liquid B12 or powdered probiotics to your juice before blending.

Read more juicing recipes here: 5 Top Juicing Recipes for Energy

What foods are considered “healthy”?

Our report, Natural Health 101: Living a Healthy Lifestyle provides information about healthy foods to incorporate in your recipes as well as the ingredients you should leave out of your dishes.  You can download this report here:

Now it’s Time to Submit Your Easy Healthy Recipe in the Comments Section Below. Let’s all help each other improve the healthiness of our family’s menu without giving up flavor or convenience.

Get going and dig in!

Comments
  • Cilantro Lime Chicken tacos:
    In a slow cooker, place 1-3lb of chicken breasts, add one full (16oz) jar of your favorite sallsa. Add juice from a fresh squeezed lime and half a bunch of chopped cilantro. Cook on low for 6-8 hours. Before you serve, pull apart chicken with fork while in crock pot. Mix and serve with flour tortillas.

    Reply
  • Kale and Collard Greens side dish

    Ingredients:

    • ½ bunch kale – chop and remove stem

    • ½ bunch collard greens – chop and remove stem

    • 1-2 cloves of garlic diced

    • 1/8 cup diced red or yellow onion

    • 2 tbsp olive oil

    • 1/4 lemon –

    • **1 tbsp white wine

    Directions:

    1. Place olive oil in medium sauce pan and turn to medium heat

    2. Add garlic and onion when olive oil is warmed. Cook for 1 minute

    3. Add kale and collard greens. Mix while cooking to make sure its cooked evenly.

    4. **Optional: Add white wine for added flavor and liquid.

    5. Remove from heat when greens are a bright green color. Do not overcook until they are brown – you will lose lots of good-for-you nutrients.

    6. Squeeze lemon juice over greens and serve immediately

    7. Enjoy!!
    http://balancedcarend.com/2013/04/18/super-food-yummy-kale-recipe/

    Reply
  • Easy Roasted Veggies
    Ingredients:

    1. Variety of veggies (choose 4-6 or whatever is in your fridge): Broccoli, cauliflower, brussel sprouts, kale, asparagus, mushrooms, onions, cabbage, cherry tomatoes, green beans, zucchini, sweet potato, peppers, and the list goes on, but I think you get the idea! So many options

    2. 1-2 Tbsp olive oil

    3. 1-2 Tbsp braggs aminos

    Directions:

    1. Set oven to 400 degrees

    2. Chop up veggies if needed and place on a cookie sheet or glass dish (leave kale out and add to mixture for the last 2 minutes of baking)

    3. Coat the veggies in the olive oil and Braggs Aminos

    4. Place in oven immediately, no need to wait for the oven to preheat – we are in a hurry!

    5. Cook for 15 – 20 minutes and serve immediately

    6. Serve as a side dish or on top of a salad with beans or lentils

    7. Keep left overs for lunch tomorrow!
    http://balancedcarend.com/2013/03/21/veggies-arent-boring/

    Reply
  • Quinoa for Breakfast

    Ingredients:

    • 1/3 cup Quinoa – see tip below!

    • 1 cup water

    • 1 cup milk – unsweetened almond or coconut are best

    • 1/8 tsp cinnamon

    • ½ banana – sliced

    Directions:

    1. Add Quinoa and water to pan and bring to a boil

    2. Reduce heat to low and cook for 10 minutes

    3. Strain water and add milk

    4. Cook on med-low heat

    5. Add cinnamon and bananas

    6. Cook until quinoa is clear and serve immediately
    http://balancedcarend.com/2012/11/20/quinoa-for-breakfast/

    Reply
  • Egg and Oatmeal Pancakes

    Ingredients

    2 organic Eggs

    1/4 cup of Old Fashioned Oatmeal (If avoiding gluten, be sure the oats say “gluten free” on the label)

    1/8 tsp Cinnamon

    Small amount of olive oil

    Directions

    1. Mix eggs, oats, and cinnamon together

    2. Pour small amount of olive oil into non-stick pan

    3. Pour mixture into pan

    4. Cook on medium heat for 3-5 minutes

    5. Flip pancake when first side is cooked – will flip easily when done

    6. Top with your choice: peanut butter, almond butter, honey, maple syrup, apple sauce, jelly

    7. Serve immediately

    Servings: 1 person, 1 pancake
    http://balancedcarend.com/2012/10/23/eggs-and-oatmeal-in-your-pancakes/

    Reply
  • Skinny Monkey Cookies
    3 bananas
    2 cups old fashioned oats
    1/4 cup creamy peanut butter
    1/4 cup unsweetened cocoa powder
    1/3 cup unsweetened applesauce
    1tsp vanilla

    Mash bananas then stir in remaining ingredients . Let stand for 20 minutes then drop by teaspoonfuls onto ungreased cookie sheet. Bake at 350 degrees for 10 -12 minutes, Freezes well

    Reply
  • Braised Dark Leafy Greens
    For optimum health eat your greens daily. This quick and easy recipe is delicious!
    Serves 4
    1 large bunch of kale/collards or a blend
    2-3 Tablespoons garlic (about ½ bulb)
    small onion
    2 Tablespoons tamari or Bragg’s liquid amino acids
    2 Tablespoons balsamic vinegar
    olive oil
    water

    Mince onion and garlic and saute in a little olive oil. Stem and chop kale. Add tamari/Bragg’s, vinegar, water (start with 1/3 cup of water & add more as you see fit) and the greens. Cover, let steam for about 10 minutes, stirring every few minutes. Try mixing it up with a 1/4 cup of slivered almonds and raisins or a dried cranberries and pine-nuts. Toss these in during the 10 min steam. Delicious!

    Reply
  • Saute: 1/4 cup olive oil, 1 tsp butter,4 cloves minced garlic, 2 diced potatoes until onions are clear and potatoes are tender.
    Add in 3 cups chopped fresh young spring growth stinging nettles, 4 cups veggie or chicken stock, 1/2 teaspoon thyme, salt + pepper to taste. Simmer for 15 min.
    Serve hot.
    You can add cream and sliced hard boiled eggs on top to make it more traditionally Scandinavian.
    Tip: nitrile exam gloves work pretty well to protect your hands when cleaning and prepping the nettles.

    Reply
  • Winter Squash Soup with Apple, Ginger, and Coconut
    Winter Squash of your choice – enough to make about 4 cups. I used 5 Delicata Squashes.
    4 Tbsp olive oil, divided
    1 large red onion, finely chopped
    2 cloves garlic, minced
    2 inches fresh ginger root, grated
    2 large apples, chopped (no need to peel)
    1 can light coconut milk
    1 cup vegetable broth
    1/2 cup apple cider
    1 palmful curry powder
    salt and pepper to taste
    Preheat oven to 400 degree.
    Cut squashes in half lengthwise. Scrape out the seeds and brush or spray the cut side with some olive oil. Cover a cookie sheet with foil. Place the squash on the cookie sheet cut side down. Roast in oven for about 30 minutes or until tender enough to pierce with a fork. (Cook time will depend on the size of your squash. Larger squashes will take up to 45-60 minutes.)
    While the squash is roasting. Heat 2 Tbsp olive oil in a pan. Add onions and apples. Cook until onions are translucent and apples are tender. Stir in the garlic and ginger* and cook for a couple more minutes. Turn the heat down to low.
    Once the squash is done roasting let it cool for a few minutes until it’s not too hot to handle. Scrape the squash flesh out of the skin and add it to the onion and apple mixture. Stir in the coconut milk, broth, and apple cider. Next, stir in the curry powder and salt and pepper to taste. If you want a chunkier soup, you are done. If you want a smoother soup – blend it up right in the pot with an immersion blender if you have one. Or, puree in a small batches in a food processer and then return to pot to reheat.
    * A tip about fresh ginger: The best way to peel it is with the back of a teaspoon. The skin is too thin and the flesh is too stringy to use a vegetable peeler. Grate the peeled part of the root with a regular cheese grater or a microplane.

    Reply
  • Rice and Walnut Loaf (think gluten and meat free meatloaf that is SO yummy!)

    * 1 1/4 c cooked short grain brown rice
    * 1/4 c walnuts, roasted, chopped
    * 2 Tbs. Sunflower seeds, lightly roasted
    * 1/4 c onions, minced
    * 1/4 c celery, minced
    * 6 eggs
    * 1/2 c cheese (cheddar is excellent)
    * 1 Tbs. Dijon mustard
    * 1TB parsley, minced
    * 1 tsp. salt
    * 1/2 tsp. pepper

    Roughly mix cooked brown rice to slightly break the hulls. Mix all ingredients together. Put in oiled pan. Bake in preheated oven at 350 degrees until lightly browned and internal temperature is 165 degrees (about 60-90 minutes). Serve with cashew gravy.

    Reply
  • Cashew Gravy

    * 3 large onions, diced
    * 3 Tbs. olive oil
    * 3/4 c cashew butter
    * 1/2 c Braggs or soy sauce
    2 1/2 c water, hot

    Optional ingredients
    * 1/2-1 pound mushrooms (sautéed, add to finished sauce)
    * 2-3 cloves garlic (sautéed with onions)
    * 1-2 Tbs. basil, chopped (added to finished sauce)

    Sauté onions in oil over medium heat until light brown. Put all ingredients in blender and blend until smooth.

    Reply
  • Ginger Cashew Sauce
    Makes 1 cup
    ¼ C cashew butter
    2 t maple syrup
    2 T tamari
    1 T brown rice vinegar
    2 t grated ginger root
    2 t hot pepper sesame oil
    1/3 C water
    Combine all ingredients in a medium saucepan over low heat. A whisk helps break up the clumps. I usually end up adding a bit more water. Delish on grains and greens.
    note: Sauce thickens when cool. More often than not I do not have hot pepper sesame oil so I add a dash of cayenne.

    Reply
  • Roasted Rosemary/Tomato/Butternut Squash Soup

    Amount Measure Ingredient — Preparation Method
    ——– ———— ——————————–
    6 lbs butternut squash
    2 cup Milk (coconut/soy/rice/almond etc or a combo)
    2 can Diced Tomatoes — (1 can ~4.5 oz.)
    1 tspn Salt, or to taste
    1 TB Fresh ginger (optional)
    3 small Onions — minced
    2 TB butter
    3 quarts stock (bone broth is great!)
    1 TB fresh rosemary — finely chopped
    1/2 tspn black pepper — or to taste

    1. Half and seed the squash, place skin side up in a pan of shallow water. Roast at 350 degrees until tender, about 45 minutes; cool. Remove flesh from skin.

    2. In a saucepan over low heat, saute onion in butter until translucent.
    Add squash and 3 quarts stock. Bring to boil.

    3. Reduce heat. Add rosemary and tomatoes. Simmer 10 minutes.

    4. Transfer to a blender and puree. Add milk. Blend well. Season
    to taste with salt, pepper. Garnish with croutons, sour apple, slivered almonds or parsley.

    Reply
  • Healthy Chocolate Pudding:
    1 Banana
    1 Avacado
    3 T raw cacao
    1 T maple Syrup
    1 t vanilla

    Mix all ingredients in food processor until smooth.

    Serves 2

    Reply
  • Raw Chocolate Truffles

    Ingredients:

    1/2 cup raw cacao nibs
    1/2 cup raw walnuts
    1/4 cup unsweetened dried shredded coconut plus more to garnish
    7 dates, pitted
    Pinch sea salt
    Pinch ground cinnamon
    Pinch cayenne

    Directions:

    Put the cacao nibs in a food processor and pulse to roughly chop. Add the rest of the ingredients: walnuts, coconut, dates, salt, cinnamon, and cayenne. Process until they become a smooth, thick, soft, and homogenous mass. It will make a lot of noise and take about five minutes.

    Roll the mixture into uniform balls about one inch in diameter. Drop the balls, three or four at a time, into a shallow bowl of unsweetened shredded coconut (or cocoa powder or chopped raw nuts).

    Roll them around until they are thoroughly coated, then transfer them to a serving plate or an air-tight storage container.

    (If you’ve rolled them in cocoa powder, you may want to shake them off inside a fine mesh strainer first to remove all of the excess powder.)

    Store the raw chocolate truffles (in small paper cups if you wish) inside an air-tight glass container. Keep them at room temperature to preserve the soft and chewy texture, or keep them in the fridge if you like them a bit more firm.

    Yield: 20 bite-sized balls

    Reply
  • Simple Sole with Lemon Caper Sauce

    Ingredients:

    3 tbsp grass-fed or organic butter
    1/2 cup thinly sliced red scallions (green parts too)
    2 cloves garlic
    1/4 cup drained capers
    1 tbsp fresh oregano leaves or 1 tsp dried oregano
    1/2 cup dry white wine
    Sea salt
    Freshly ground pepper
    1 organic lemon
    1 pound Dover sole fillets

    Directions:

    Melt the butter in a large stainless steel or cast iron skillet over medium heat. Add the scallions and sauté until softened, about 5 minutes. Stir in the garlic and cook until just aromatic, about 30 seconds.

    Stir in the capers, oregano, white wine, and a pinch each of sea salt and ground pepper. Zest the lemon into the pan, then cut it in half and juice one half into the pan as well. Reserve the other half.
    Bring the mixture to a boil, then reduce the heat to low and simmer until reduced and thickened by half. Taste the sauce and adjust the seasoning if needed.

    Season the sole fillets with sea salt and ground pepper. Arrange them on top of the sauce and cover the skillet. Cook the fish over low heat until they flaky and cooked through. Do not over-cook the fish. You can cook thin fillets in just a few minutes without flipping them, which agrees with their delicate nature. Thicker fillets can be flipped gently after 3 or 4 minutes, then cooked until done.

    Carefully transfer the sole fillets to serving plates and top with the sauce.

    Reply
  • Strawberry Vinaigrette

    Ingredients:

    1/2 cup finely diced fresh organic strawberries, about 4 medium or 3 large
    2 tablespoons finely diced red onion
    2 tablespoons red wine vinegar
    1/4 cup cold-pressed extra virgin olive oil
    Pinch sea salt
    Freshly ground pepper

    Directions:

    Add all of the ingredients to a glass two-cup measure (with a pouring spout, ideally).

    Blend until the mixture is smooth.

    Serve immediately or transfer to an air-tight container in the fridge.

    Yield: a scant cup

    Variations:

    Strawberry Lemon Vinaigrette: Add the zest of one lemon and replace the vinegar with an equal amount of fresh lemon juice.

    Strawberry Dijon Vinaigrette: Add a spoonful of Dijon mustard.

    Spicy Strawberry Vinaigrette: Add a minced clove of fresh garlic and/or a finely chopped fresh red chili pepper.

    Strawberry Herb Vinaigrette: After the vinaigrette has been blended, stir in some finely chopped fresh herbs such as basil, tarragon, or mint.

    Reply
  • Salmon Cakes with Ginger and Scallion

    Ingredients:

    14.75 ounces canned wild Alaskan salmon or 2 cups of cooked, flaked salmon
    1½ cups skin-on mashed potatoes
    1 egg
    1/4 cup thinly sliced scallion
    2 tsp freshly grated ginger
    Cold-pressed coconut oil
    Organic whole milk Greek yogurt to garnish (optional)

    Directions:

    Separate the salmon with your fingers, dropping the flesh into a large mixing bowl and the bones and skin onto a cutting board. Use a fork to crush the bones (they easily give way) and break the skin up into little pieces, or chop them finely with a sharp knife. Add them to the bowl with the rest of the salmon.

    Add the mashed potatoes, egg, scallion, and ginger to the bowl. Use impeccably clean hands (or a wooden spoon) to mix the ingredients until they are well-combined. Form the mixture into 3 or 4 patties. If you’re making them in advance, cover and transfer them to the fridge.

    To cook the salmon cakes, preheat a large skillet over medium heat with enough coconut oil to coat the bottom. Once hot, add the salmon cakes and cook until browned, about 4 minutes. Flip them over and brown the other side.

    Serve them immediately with a big green salad and dollop of yogurt if you wish.

    Reply
  • Marinated Cucumber Salad with Yogurt and Mint

    Ingredients:

    2 medium cucumbers, peeled or unwaxed and unpeeled, very thinly sliced
    ½ teaspoon sea salt
    ½ cup Greek or strained yogurt
    3 tablespoons finely chopped mint
    Freshly ground peppercorn

    Directions:

    Toss the cucumber slices with the salt and drain them in a colander for 30 minutes.

    Arrange the slices in a single layer on a clean kitchen towel. Cover with another clean towel, pat dry, and set aside.

    In a large bowl, whisk together the yogurt, mint, vinegar, and pepper.

    Drop the cucumber slices into the yogurt mixture and stir to coat them thoroughly. Set them aside to marinate for 15 minutes.

    Once the cucumbers have marinated, stir them again. Taste for seasoning and make any necessary adjustments, then serve immediately.

    Reply
  • Mini Ham & Cheese Quinoa Cups
    (45 calories each)
    2 cups cooked quinoa
    2 eggs
    2 egg whites
    1 cup shredded sharp cheddar cheese
    1 cup shredded zucchini
    1/2 cup diced ham
    1/4 cup chopped parsley
    2 tablespoons grated Parmesan cheese
    2 green onions
    1/4 teaspoon salt
    1/4 teaspoon pepper

    Preheat oven to 350. Add all ingredients to a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes or until the edges of the cups are golden brown. Let cool for 5 minutes in the tin before eating. Do not undertake or they won’t come out of the pan.

    Reply
  • Basic Salad Dressing

    ½ cup olive oil
    2 tbsp lemon juice

    This is the basic mix. From here, you can add garlic, onion, dates, apricots, or any other combination you can think of. Salt, pepper can be added as well to taste.

    These combinations can be used as a marinade. For example I did a date combination over salmon. It was quite yummy.

    Reply
  • First of all, I love any and all sandwiches wrapped in lettuce instead of bread.

    Going with the theme of low-carb and low sugar, I give you toasted coconut flake cereal:

    – 1 package of Bob’s Red Mill Flaked Coconut (naturally unsweetened)
    – Ground cinnamon
    – Stevia (optional)
    – Unsweetened almond milk
    – 2 medium-sized strawberries
    – Parchment paper / coconut oil

    Preheat your oven to 350 degrees.

    If you have parchment paper, line a cookie sheet with it, if you don’t, grease a cookie sheet with coconut oil. Or, come up with your own no-stick option.

    Pour the coconut flakes onto the cookie sheet (use two if you want)

    Cook in the oven for five minutes, watching the whole time.

    Shuffle the flakes around and keep cooking until they’re all a little tan and lightly toasted.

    Take out the flakes.

    Sprinkle lightly with cinnamon. If you want to use Stevia, sprinkle VERY lightly. Taste test until they’re how you like them.

    Throw 1/2 cup of the toasted chips into a bowl and pour the unsweetened Almond milk over them.

    Slice up two strawberries for garnish and a little extra dash of freshness.

    Enjoy!

    The total net carb count on this is 5.8 grams, with 4.4 grams of fiber!

    This is my recipe, and here are some photos: http://www.wickedstuffed.com/keto-recipes/a-crunchy-fresh-keto-cereal-recipe/

    Reply
  • Kale, Chorizo and Poached Eggs!

    – 1 bunch of kale, stems removed, chopped roughly
    – 1 package of chorizo
    – 2 poached eggs

    1. Bring pot of salted water to boil and add kale. Cook until tender but not soft (5-7 minutes).
    2. Take the chorizo out of its casings and brown in a skillet over medium heat. After a few minutes add the kale, season with salt and pepper, and toss well. Cook until the kale is coated in the chorizo drippings and is bright green.
    3. Dish out the kale chorizo mix and top with a poached egg!

    Reply
  • Healthy Vegetarian Personal Pizza
    – whole wheat pita
    – hummus
    – olive oil
    – kale/spinach
    – red onion
    – garlic
    – squash
    – red or yellow bell pepper
    – Parmesan cheese
    – one small tomato

    1. Bake the pita for about 5-10 minutes on a low heat (about 300) to make it crispy.
    2. Saute all the vegetables, minus tomato, and garlic together in olive oil (you can add or take away any kind of vegetable- that’s what makes the recipe so fun!)
    3. Spread a couple tablespoons of hummus on the crisped pita.
    4. Put the vegetables on top.
    5. Sprinkle some Parmesan cheese on top.
    6. Bake for 10 minutes at 350.
    7. Sprinkle diced tomato on top of the baked pizza.

    Not only is this recipe easy, easy to invent new ideas from, and healthy, it also looks pretty with all of the vegetable colors!

    Reply
  • Fiesta Chicken
    1 cup uncooked brown rice
    1 cup favorite salsa + 1/2 cup
    11/2 cups water
    4 skinless, boneless chicken breasts
    1cup grated cheddar cheese

    This may be prepared in a large skillet with a tight fitting lid on top of the stove, or in the oven in a 4Qt. Casserole dish. Preheat oven to 350 or set for delayed start. Mix together rice and 1cup salsa. Place in skillet or oven dish. Pour in additional water Place chicken on top and spread pieces with additional salsa. Cover tightly and cook 1 hour. (Rice should absorb most of liquid). Uncover and sprinkle with cheese for 10-15 min. Serve with salad & chips.

    Reply
  • Recipe: Granola
    Servings: 10
    Cook Time 45 Minutes:

    Description

    Whole grain breakfast cereal. Delicious served with yogurt, fresh berries and dark chocolate chunks.

    Ingredients

    4 cups Old fashioned oatmeal
    1 cup Whole almonds
    1 cup Sliced almonds
    1 cup Raw pumpkin seeds
    1 cup Unsweetened shredded coconut
    ¼ cup quinoa flakes, flax meal or wheat germ
    ½ cup sunflower seeds
    ½ cup Coconut oil or olive oil
    ¼ cup Honey or maple syrup

    Procedures

    Place on a large cookie sheet and stir to mix. Toast in a 325º oven about 10 minutes. Remove from oven and put in large bowl.

    Heat oil and honey to blend. Stir into mixture in large bowl making sure to evenly coat the mixture. Spray the large cookie sheet with Pam. Spread the mixture on the cookie sheet. Bake in 325º oven for 20 minutes, stirring several times to keep from over browning in spots. Take from oven and place in the large bowl to cool.

    Store in an air tight container.

    Serve with yogurt, fresh berries and chunks of dark chocolate if you prefer.

    Reply
  • Overnight Oats: Delicious, versatile vegan breakfast

    Ingredients:
    1/3 cup regular oats
    1 cup almond milk (or other non-dairy milk)
    1-2 Tablespoons Chia seeds
    1 banana, peeled & ripe
    1/4 teaspoon pure vanilla extract

    Mash the banana and mix everything together in a bowl. Refrigerate overnight or at least 1-2 hours. Dig in! Add fresh fruit on top, or some pure maple syrup or your favorite granola. Stir in some extra spices like cinnamon or pumpkin pie spice and some pumpkin puree. Chopped nuts, etc.

    So many variations to suit everyone’s tastes! I LOVE it and it’s super easy to make and even easier to enjoy.

    Reply
  • Wild Pacific Salmon Poached on Spinach with Mango Salsa
    frozen salmon
    approx. 10 oz fresh spinach (depending on how many you are serving)
    splash olive oil
    heat oven to 400 F
    large sheet of parchment paper-place spinach on first then top with salmon and olive oil. can add fresh rosemary or spice of choice
    bake 18-20 minutes depending on thickness of fish; while salmon cooks prepare Mango Salsa- chop and combine:
    one ripe mango
    juice of one lime
    handful of cilantro
    1/4 C red onion
    fresh jalapeno to taste
    Serve salmon/spinach with salsa on side

    Reply
  • {Coconut} Milk and Honey Smoothie

    1 banana
    ¼ cup coconut milk
    1 tablespoon coconut butter*
    1 tablespoon local raw honey (NOT the sugary stuff in the bear-shaped bottle!)
    1-2 cups of ice, as preferred

    Blend all ingredients until smooth and enjoy!

    *Super easy DIY coconut butter at recipes.wildairwellness.com

    Reply

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