Category: Nutrition + Vegetarian Recipes + more

Baked Spaghetti Squash and Cheese

I found this great recipe on Skinnytaste.com! It’s a great choice for vegetarians or those who observe “Meatless Mondays”.

Ingredients:

5 1/2 cups cooked spaghetti squash (from about 2 small)
1 tbsp butter
1 tbsp olive oil
1/4 cup minced onion
1/4 cup flour (use 2 tbsp corn starch for gf)
2 cups skim milk
1 cup fat free chicken broth (vegetable broth for vegetarian)
8 oz Sargento 2% reduced fat mild cheddar
salt and pepper, to taste
4 cups (about 4 oz) baby spinach
1/8 cup grated parmesan

 

Directions:

Preheat oven to 375.
Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour. Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.

Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Stir in flour. Reduce heat to low and cook, stirring continually 3 – 4 minutes.

Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with salt and pepper.

Once it becomes thick, remove from heat, add cheddar cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked spaghetti squash and baby spinach, pour into a baking dish and sprinkle parmesan cheese on top. Bake until bubbly and golden 25 to 30 minutes.

SSQUASH

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Kale Orange Creamsicle Smoothie

I so love my kale. I had my tower garden at our booth at the State Fair and missed it so. I just FEEL GOOD when I eat raw green kale. I also found that the baby dwarf kale doesnt affect me in the same way. Although it is tasty, I seem to really get more energy and clarity from the large curly kale.

With that note, I was wanting a great breakfast and love Kale Pineapple smoothies, but did not have a fresh or frozen pineapple, so here is what I created, SO simple and very tasty!

3 large leaves curly green kale, organic or washed very well

1 1/2 C Orange Juice 100% Juice

1 1/2 Cups Organic Soy Milk

1 scoop Complete Whole Food Drink Mix by Juice Plus+

Blend in a high powered blender for 1 minute.

Enjoy! Ahhh!

 

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CHILI ROASTED SALMON WITH CILANTRO CREAM

CHILI ROASTED SALMON WITH CILANTRO CREAM

I found this great recipe on Fitness Magazine’s website here. It’s a super easy, quick and healthy meal choice, perfect for back-to-school time! ~Mina

Nutrition facts per serving: 444 calories, 33g protein, 22g carbohydrate, 25g fat (5.9g saturated), 3g fiber

INGREDIENTS:

Nonstick cooking spray
4 tablespoons fresh lime juice
4 garlic cloves, smashed
2 teaspoons chili powder
2 teaspoons ground cumin
3 teaspoons olive oil
4 5-ounce skinless salmon fillets
1 1/2 cups frozen corn kernels, thawed
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1/2 small red onion, thinly sliced
Salt
Freshly ground black pepper
1/3 cup light sour cream
2 tablespoons chopped fresh cilantro

DIRECTIONS:

1. Preheat the oven to 425 degrees. Mist 2 large baking sheets with cooking spray. In a small baking dish, mix together 2 tablespoons lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and turn to coat; let sit.
2. In a medium bowl, toss corn, bell pepper, poblano pepper, and onion with remaining 2 teaspoons olive oil. Transfer corn mixture to one of the baking sheets; spread into a single layer.
3. Remove salmon from marinade and arrange on second baking sheet. Drizzle corn mixture with remaining salmon marinade. Season salmon and corn with salt and black pepper to taste and roast 8 to 10 minutes, until fish is just cooked through and vegetables are tender.
4. Mix together sour cream, cilantro, and remaining lime juice. Season with salt to taste. Spoon corn onto plates and add salmon. Drizzle cream over fish.
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Kombutcha Tea Recipe and Directions

bagmin 2017

kombucha

$15.00 Call Lisa for pickup at studio, local only.

Learn more about Kombutcha benefits, see the blog of pictures when Lisa began making this yummy probiotic drink HERE.

Learn to make this simple effervescent drink with a base of tea. The kombutcha culture is a symbiotic culture of bacteria and yeast (SCOBY), comprising one or more airborne yeasts.
I have been making this drink for a few years, and would love to share my Scoobies with you! You will receive a starter in a jar, and we will do a taste test of the brewed tea. Brew a batch and you will have your own Kombutcha in a just a few weeks.
Limited SCOBY’s available.

Lisa Ware 469.437.1334

 

Kombutcha Making Instructions by Lisa Ware

  • Start with a big pot of water to make enough to fill all your jars almost to the mouth.
  • I use an 8 quart pot to make 8 quarts of tea.
  • You will need 1 Scoby and 1/8 to 1/4 cup of previous batch of kombutcha to start each jar
  • Get 8 wide mouth glass jars from the store and sanitize them, if you are starting with quarts, then do 8 jars. You can do any size, the scoby will form to the sixe of the jar.
  • Cut up 8 squares from an old tee that you can cover the entire mouth of the jar and seal with a rubber band, one to cover each jar.
  • 1 Cup of Organic granulated sugar for each 2 quarts.
  • Boil the water, add 2 teabags for each 3 quarts. I prefer P & G English Breakfast Black Tea, but I have friends that use black and green tea or all green. Add the sugar. Stir well and let cool completely. If you dont want to wait, add ice in place of some of the original water OR make a super concentrated batch of tea and add to cool water to make the process faster.
  • Once it is no longer too warm, like cool bath water it is fine.
  • Place a scooby and some starter tea in the jar and leave room at the top for transporting them.  These are your BABIES, take care of them.
  • Pour the sweetened tea into all the jars.
  • Cover the tops with a tee square and secure with a large rubber band.
  • Move to a cool dark location and leave alone. In about 7-10 days check to see that the new scooby forming on the top. It will be thin and cover the entire top. Leave them alone. Check at 10 days to 2 weeks and taste to see if it is no longer sweet. If it is not sweet, then all the beneficial bacteria has consumed the sugar and converted it, so now it will be fermented. It will be fizzy with tiny effervescent bubbles.
  • Pour all the finished tea into glass containers and close the lid. Place your kombutcha into the refrigerator. It is ready to drink!
  • Take the scobys that are left in the jars, and for storage you can place all the scobys on top of each other in a few jars. Add your finished kombutcha tea in the jar to cover the scobys. Cover with a metal lid and place in fridge until you want to brew your next batch. Always reastart with sanitized jars. Repeat the process above immediately or store indefinitely in a refrigerator, check in on them every month while in storage.

To make flavored kombutcha:

Add half of your brewed tea and up to half 100% fruit juice of choice. My two favorites are Pineapple Juice and Acai Berry Pomegranate. Play around with flavors. Have fun!

You can add cut up fresh fruit! Pineapple is amazing in your tea. Just cut up chunks and add to the jar, let sit in fridge for a few days then drink!

Enjoy!

When you have your health, anything is possible
When you don’t, nothing else matters

 

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Hot Pink Green Smoothie

Hot Pink Green Smoothie!

Ok so I’ve been making green smoothies for a while now. This one is one of the best yet!

And it’s not green, it’s hot pink!

Hot Pink Green Smoothie Ingredients

Raw beets are an excellent blood purifier and coconut water is packed with minerals and electrolytes and how many breakfast you know that taste great and contain raw carrots and beets?
A 450 calorie breakfast That has four servings of fruits and vegetables, 15% plant protein, and good fats in the cashews. ~Adapted from the GreenSmoothieGirl.com 8 Week Menu Planner

Ingredients:
1 1/2 cups coconut water
1 large carrot cleaned (from our garden!)
3/4 cup water
1/2 of a organic large beet with all greens
1/2 cup raw cashews, soaked overnight with the water
1/3-1/2 cup chopped Medjool dates
20 frozen strawberries
3 tsp good vanilla
Optional:
2 tbsp sprouted flax seeds (I soaked mine 2 days then rinsed carefully and added)
4 tbsp yogurt or kefir

Hot Pink Green Smoothie | High Powered Blender

Puree all the ingredients for two minutes in a high-powered blender. Make 2 quarts. So, so yummy!!! Enjoy!

 

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Kale Chips with Sea Salt and Vinegar

Kale chips are so easy and a huge hit. They are costly if you buy at the health food store but SUPER cheap to make and so simple!
If you grow a row of kale then you will have an endless supply. Seriously. Enough to share with your entire yoga studio!

1 large bunch of kale, all stems removed, torn into 2-3″ pieces
1 1/2 Tbsp Extra Virgin Olive Oil (EVOO)
2 Tbsp Bragg’s Apple Cider Vinegar
1/4 tsp Himalayan Sea Salt

Preheat the oven to 375F. In an extra large bowl Toss all day ingredients together with your hands. Arrange the kale pieces into even layers onto two rimmed baking sheets.
Bake 10-12 minutes Until the chips are deeply browned around the edges. Cool completely before serving.

Note: Kale chips from deeply browned to burnt in a flash …watch them very closely! Make sure they get nice and crispy by using a salad spinner before you toss them with the oil and vinegar.

Enjoy!!!

Adapted from the book The Pure Kitchen by Hallie Kletcher

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Yoga 4 Love’s Famous KarmelKorn

Lisa’s Famous KarmelKorn

1 Box each Rice Chex and Corn Chex

Snyder’s of Hanover square butter pretzels (omit if going Gluten Free)

Brown sugar

Light Karo syrup

Vanilla Extract

Whole popcorn (you’re going to make it homemade) or 2 bags of popcorn, cooked.

2 sticks Organic Butter

Baking soda

SmartBalance Oil

Organic Pam Cooking Spray

Cook the popcorn on the stove. Cover the bottom of a large pot with a light layer of oil and 2T butter.

 

 

Heat the oil to Medium High and add one kernel. Cover with a screen and wait for it to pop.

 

 

Add a layer of kernels filling most but not all of the bottom in a single layer. Let it pop, listening for it to slow down to a few pops then a second between. Shake around a little and remove from heat.

 

Let it pop a few more times then remove from pot by scooping out, not pouring so you don’t get any duds. (Duds really stink in KarmelKorn, and your dentist will appreciate this tip.)

Use 3 large mixing bowls and 2 large baking sheets lined with foil and sprayed with Pam and 2 wooden spoons and salad tongs sprayed with Pam. Have all ingredients ready.

Add 1/3 of the popcorn to each bowl, then several cups of each cereal, then use all of the pretzels splitting evenly, don’t pour the last bit so you don’t get a ton of salt in one bowl. Fill bowls 2/3 full of the mixture. You will have some cereal left but not a lot. Heat oven to 275.

Get a large saucepan and heat 1  1/3 stick of butter on medium heat. Add 1  1/4 C of brown sugar and stir until it begins to melt. Add 1  1/4 C Karo Syrup. (I really don’t measure, if it looks too buttery add more sugar). Turn heat up a bit and stir until it gets bubbly. Add 1t Vanilla and stir it in, making sure everything is melted. Turn heat off but keep pan near warm burner.

To get the Karmel to coat the dry mixture here is the trick, add 1-2 t Baking Soda. 1 t at a time. Watch it get puffy, and lighten in color. If it is not very puffy then quickly add 1/2 t more until it almost puffs to the top. Pour equal amounts over the 3 mixtures splitting up but very fast, scrape all out with a spatula. Then quickly get the 2 wooden spoons and mix as best as you can. If its too dry make a 1/2 batch and pour the rest over it and remix.


Lots will spill so snack away. =-) My dog loves this part.

Then pour the batches into the baking sheets in a layer not too thick. You may need a third baking sheet (or 9×13 pan or you an cook another batch after the first is done).

Put the KarmelKorn in the oven and wait 15 min or so. If it looks a little darker then its time to stir. Salad tongs are great. Mix it up (out of the oven!) and eat all that spills.

 

 

 

My dog loves this part too. My kids do as well. Put it back in for another 5-10 min to coat evenly then remove. If its cold outside you can set the pans out and it will harden almost immediately. Otherwise, wait a little, and try not to eat too much.

Wash and dry the three sticky bowls.

When hardened, but still pliable, take the foil and KarmelKorn off of the sheets.

 

 

 

 

Next, in one fell swoop, attempt to break it up into a bowl. Do this for the remaining Korn. Seal the bowls (mainly to prevent your family from eating it before you get to bring it to the party.)

This recipe stores great in gallon ziplocks and is lovely to give as a gift.

Enjoy.

=-)

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Coconut and Butternut Squash (Calabaza) Rice

Coconut and Butternut Squash (Calabaza) Rice

1 cups brown rice (preferably parboiled)
2 tablespoon extra virgin coconut oil
1 medium large yellow onion, finely chopped
2 garlic cloves, minced
1/2 lb. calabaza (or butternut squash), cut into 1/2 inch pieces
1 1/2 cups low-sodium stock
1/2 cup coconut milk
3/4 teaspoon salt
A pinch ground white pepper
2 tablespoon cilantro, finely chopped

1. Rinse the rice. Place it in a bowl and cover with cold water. Swirl it with your hand and drain from the bowl being careful not to spill the grains. Repeat 2 to 3 times, or until the water runs clear. Drain well and set aside.

2. In a medium caldero, heat the coconut oil over medium heat. Add the onion and garlic and saute until the onions are translucent, 4 to 5 minutes. Add the rice and stir well to coat the grains in oil. Cook it for about 5 minutes, until the grains begin to get toasted. Add the calabaza, stock, coconut milk, salt and pepper. Bring to a boil and reduce heat slightly. Cook, uncovered, until small craters start to form on the surface of the rice, about 25 minutes.

3. Carefully stir in the chopped cilantro with a fork. Cover, reduce heat to low and cook for another 25 minutes. Remove from the heat, fluff with a fork and let sit for 10 minutes before serving. Makes 3 to 4 servings.

This is a reprint of an article from NBCLATINO by Betty Cortina. www.HailMerry.com has been singing the praises of organic extra virgin coconut oil for years.

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Cinnamon Coconut Baked Apples

Cinnamon Coconut Baked Apples

4 servings

4 baking organic apples, peeled and cored
4 tablespoons maple syrup
1 teaspoon cinnamon
1 teaspoon nutmeg
4 teaspoon organic virgin coconut oil, melted
water

Topping:

1/4-1/2 cup Hail Merry Orange Cranberry Grawnola or

1/4- 1/2 cup Hail Merry Chimayo Chile Pecans

Dried Coconut shavings

Archeological data indicates that humans have been enjoying the health benefits of apples since 6500 BC. The Europeans first brought the fruit to America over 400 year’s ago and we have been enjoying the nutritional benefits and its sweet taste ever since. This gluten-free and vegan Baked Cinnamon Coconut Apple dessert features freshly harvested apples available in natural markets right now. The baked apple is topped with Hail Merry Grawnola and shaved dried coconut before serving to Feed Your Body Royally!

Does freshness matter when buying apples? Yes, because the fruit does not die when harvested. It remains a living organism that continues to take in oxygen and give off carbon dioxide. After harvest, an apple no longer receives nutrients from the tree and, since it is still respiring, it must use the food it has stored over the growing season. As this food is gradually used up during storage, the sugar, starch, and acid content of the apple change. Eventually the tissue breaks down; the apple becomes mealy, and develops an “off” flavor. Loss of water can cause the fruit to become rubbery. Proper apple storage preserves the quality of the fruit by slowing ripening and reducing water loss. If properly stored in a cool place with ventilation, many varieties of apples can be stored for two to three months and maintain a high nutritive value. After that, there is a gradual loss of nutrients, especially vitamin C.

Choose the freshest apples available for the this easy-bake dessert.

From www.hailmerry.com

1. In small bowl, mix maple syrup, cinnamon, nutmeg & melted coconut oil. Set aside.

2. Core apples and pare 1 inch strip of skin from around middle of each apple or pare upper half of each to prevent splitting. Place apples upright in ungreased baking dish. Pour 4 teaspoons of maple syrup mixture into center of each apple. Pour water (1/4 inch deep) into baking dish.

3. Bake uncovered at 375 degrees until tender when pierced with fork, 30-40 minutes. (Time will vary with size and type of apples.) Spoon syrup in dish over apples several times during baking if desired.

4. Transfer apples to serving plate and top with Grawnola or pecans and dried coconut. Serve warm.

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