Almond Butter Banana Rice Cake

I love making this simple snack in the afternoon. It's easy, quick and nutritious too! My daughter loves it too.
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Ingredients:

  • 1 rice cake
  • 1 TBS almond butter
  • 1/2 banana
  • 1 TSP local raw honey
  • dash of cinnamon

Procedure:

  1. Spread almond butter on rice cake
  2. Slice banana and place on top of almond butter
  3. Drizzle honey
  4. Sprinkle cinnamon

What do I eat this with?

Eat this as a mid-morning or -mid-afternoon snack.

Avocado Greens Salad

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Ingredients

  • 2 C leaf greens
  • 1 diced roma tomato
  • 1/2 avocado
  • 1 TBS lemon fresh lemon juice
  • 1 TBS nutritional yeast
  • 1/8 TSP garlic salt
  • 1 cap size (cap from olive oil bottle) of olive oil

Instructions

  1. Dice tomato
  2. Mix all veggies
  3. Squeeze lemon juice from a fresh lemon
  4. Add nutritional yeast, garlic salt and olive oil
  5. Mix all ingredients

What do I eat this with?

You can eat this salad with a soup or entree

Raspberry Brownie

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Brownie Ingredients

  • 2 TBS ground flaxseed
  • 5 TBS water
  • 1/2 C avocado oil
  • 3/4 C coconut sugar
  • 1/4 C raw cacao powder 
  • 1 C almond milk
  • 1 1/2 C gluten free flour 
  • 1 TSP baking powder
  • 1/4 C cacao nibs
  • 1 C fresh or frozen raspberries

Cooking Instructions

  1. Preheat oven to 350 degrees
  2. Start by blending together water and ground flaxseed
  3. Add avocado oil and whisk
  4. Add coconut sugar and whisk
  5. Add almond milk and whisk
  6. In a bowl blend raspberries, cacao nibs, flour and baking powder
  7. Add all ingredients into blender and blend until smooth
  8. Pour in a pan and bake for 30 minutes

Frosting Ingredients

  • 1 avocado
  • 1/4 C cacao powder
  • 1/4 maple syrup or coconut nectar
  • 1/2 TSP vanilla extract

Cooking Instructions

  1. Blend all ingredients until smooth.

Classic Arugula Salad

I love eating this salad after as part of my lunch. It's easy to make, it's refreshing and it's just good and tasty. I don't vary my salads much and I eat this pretty much every day for as part of my lunch. I will vary the leafy greens every now and then.
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Ingredients

  • 2 C arugula lettuce
  • 1/4 C cherry tomatoes or 1 roma tomato
  • 1/4 C shredded lettuce
  • 1 TBS sunflower seeds
  • 1 TBS lemon fresh lemon juice
  • 1 TBS nutritional yeast
  • 1/8 TSP garlic salt
  • 1 cap size (cap from olive oil bottle) of olive oil

Instructions

  1. Dice tomato or slice cherry tomatoes in half.
  2. Mix all veggies and sunflower seeds
  3. Squeeze lemon juice from a fresh lemon
  4. Add nutritional yeast, garlic salt and olive oil
  5. Mix all ingredients

What do I eat this with?

You can eat this salad with a soup or entree

Raspberry Chocolate Pudding

I absolutely love this recipe. It's so smooth and so full of nutrients that will satisfy your sweet tooth as well as fill your body with wonderful nutrients. You can eat it as part of your breakfast, snack or a delicious dessert. 
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Instructions

  • 1 C of frozen or fresh raspberries
  • 1 1/2 C non-dairy milk of your
  • choice
  • 2 TBS cacao powder
  • 1/2 C chia seeds
  • 1 TSP vanilla extract
  • 2 TBS local raw honey for mixture
  • 3 extra fresh raspberries
  • 1 TSP local raw honey for garnish
  • 1 TSP cacao nibs

Method

  1. Blend raspberries, milk, cacao powder, 2 TBS local raw honey and vanilla extract until smooth
  2. Place batter in a bowl,  add chia seeds and fold them into the batter
  3. Cover batter with a plastic wrap and place it in the refrigerator for minimum 4 hours
  4. After 4 hours, blend chia seeds into pudding for a smoother texture.
  5. Place 3 fresh raspberries on top, sprinkle with cacao nibs and drizzle local raw honey on top.

Oatmeal Berry Smoothie

Ingredients:

  • 1 C almond milk
  • 1 banana
  • 1 TBS ground flaxseeds
  • 1/4 C rolled oats
  • 1/2 C frozen berries
  • 1 TBS local raw honey
  • (optional) 1 scoop of vegan protein

Procedure:

  1. Place all ingredients in blender and blend until smooth

What do I eat this with?

  • Drink this smoothie in them morning as part of your breakfast or as a mid-morning snack

Red Velvet Smoothie

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Ingredients:

  • 2 C water or coconut water
  • 1 small raw beet
  • 2 C leafy greens (i.e. spinach, kale, arugula)
  • 1 blood orange
  • 1 C pineapples
  • 1 C cherries
  • 1-2 carrots
  • 1 TBS chia seeds

Procedure:

  1. Blend leafy greens, beet and water until smoothe
  2. Add the rest of the ingredients and blend until smooth

What do I eat this with?

  • Drink this smoothie in the afternoon for a great pick me up
  • Alternate berries, leafy greens and oranges for a different flavor and different nutrients

Papaya Fruit Bowl

I love this breakfast. It's so simple delicious and refreshing. Try it and see how you enjoy it!
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Ingredients

  • 1/2 small papaya
  • 1/4 C mixed berries
  • 1/2 banana
  • 1 TBS honey

Instructions

  1. Slice the papaya in half
  2. Remove seeds
  3. Add mixed fruit into the middle
  4. Drizzle honey over papaya bowl

What do I eat this with?

Begin breakfast with a green smoothie and continue with this papaya bowl or as a mid-morning snack.

Tempeh Scramble Wrap

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Ingredients

  • 1/2 packet of tempeh
  • 3 mushrooms
  • 4 cherry tomatoes
  • 1/8 chopped red onion
  • 1 gluten free tortilla
  • 1/4 C leafy greens
  • 1/4 C sprouts
  • 2 TBS olive oil
  • 1/2 TSP paprika
  • 1/8 TSP black pepper
  • 2 TBS tamari sauce
  • 1 TBS chipotle mayonnaise 

Instructions

  1. Slice mushrooms, chop onion and slice cherry tomatoes in half
  2. Place veggies mentioned in #1 in frying pan with oil and stir until grilled
  3. Warm up tortilla on low to medium heat.
  4. Add chipotle mayonnaise
  5. Down the middle add leafy greens
  6. Add scramble down the middle.
  7. Add sprouts down the middle
  8. Roll up tortilla and cut in half

What do I eat this with?

You can eat this with a side salad or soup..

Grilled Mushroom Tomato Avocado Toast

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Ingredients

  • 2 gluten free slice bread -- toasted
  • 1 avocado
  • 3-4 mushrooms
  • 6 cherry tomtoes
  • 1 garlic cloved
  • black pepper to taste
  • garlic salt to taste
  • 1/4 TSP oregano
  • 1 TBS avocado oil
  • 1-2 TBS balsamic vinegar

Instructions

  1. Toast bread
  2. Mash 1/2 avocado on each slice of toast
  3. Slice mushrooms and cut cherry tomatoes in half
  4. Mince garlic
  5. Add garlic, mushrooms and cherry tomatoes into pan with oil and grill until mushrooms are brown.
  6. Add black pepper, garlic salt and oregano
  7. Lastly add balsamic vinegar and continue to cook for about another minute
  8. Place mushroom and cherry tomato mix on avocado toast

What do I eat this with?

You can eat this with a side salad or soup or eat it as an afternoon snack.

Homemade Chow Mein

Ingredients:

  • 1 packet (per person) of millet & rice ramen
  • 1 baby bok choy chopped
  • 1/4 packet of tofu cut into cubes
  • 1/8 C shredded carrots
  • 1/4 C corn (frozen or fresh)
  • 1.4 C frozen peas
  • 3 TBS low sodium tamari sauce
  • 1/4 TSP Paprika
  • 1/8 TSP black pepper

Instructions:

  1. Follow instructions on rice ramen packet
  2. Start by cooking tofu with paprika and tamari sauce
  3. Add veggies and stir
  4. Once ramen in ready place it in frying pan
  5. Add tamari sauce
  6. Cook for about 1-2 minutes

What do I eat this with?

  • Hearty salad or tofu soup

Strawberry Chia Seed Pudding

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Ingredients:

  • 1 C of frozen or fresh strawberries
  • 1 1/2 C non-dairy milk of your choice
  • 2 TBS honey
  • 1/2 C chia seeds
  • 1 TSP vanilla extract

Instructions

  1. Blend strawberries, milk, honey and vanilla extract until smooth
  2. Place batter in a bowl and add chia seeds
  3. Fold chia seeds into the batter.
  4. Cover batter with a plastic wrap and place it in the refrigerator for minimum 4 hours.
  5. (optional) blend chia seeds into pudding for a smoother texture.

What do I eat this with?

  • You can eat this as a mid-morning snack or as part of your breakfast with a green smoothie

Yuca/Cassava Flour Pancakes

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Ingredients:

  • 3/4 yuca flour
  • 1/4 C avocado oil
  • 1 TBS honey
  • 3 eggs
  • 1/2 TSP baking powder
  • 1/4 TSP of sea salt
  • 1/2 C almond milk

Prepare and Cook

  1. Preheat skillet in medium to high heat
  2. Place all ingredients into a bowl
  3. Whisk all ingredients until smooth
  4. Use 1/3 C to pour out batter and cook
  5. When pancake looks less liquid flip over and let it cook for another minute or so

What do I eat this with?

  • Begin with a green smoothie
  • Add some coconut butter and 100% maple syrup on top

Morning Green Smoothie

I love this smoothie! It's so refreshing! I rotate the leafy greens and fruit on a weekly basis. Even if I'm eating apples or pears weekly, I make sure they're a different variety of pears and apples, so that I get a combination of nutrients each week. 
What's great about this smoothie is that kids like it too! If they're introduced to it at an early age, you won't have problems with them enjoying their greens.
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Ingredients:

  • 2 C water
  • 2 C leafy greens (i.e. romaine lettuce, green leaf greens, red leaf greens, dandelions)
  • 2 C dark leafy greens (i.e. spinach, kale, collard greens, chard)
  • 1-2 stalks of celery or 1 small cucumber
  • 1 TBS freshly squeezed lemon juice
  • 1 banana
  • 1 C of one variety of fruit or one fruit (i.e. pear, apple, mangos, etc.)
  • A second C of one variety of fruit or one fruit (i.e. pear, apple, mangos, etc.)

Procedure:

  1. Add water to blender along with all greens, banana and lemon juice
  2. Add fruit and blend until smooth

Almond Butter Muffins

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Ingredients:

  • 1/2 C almond butter or your favorite nut butter
  • 1 ripe banana 
  • 1 large egg
  • 1/4 C local raw honey
  • 1/2 C rolled oats
  • 2 TBS ground flaxseed
  • 1 TSP vanilla extract
  • 1/2 TSP baking soda
  • Cacao nibs just for sprinkling 

Kitchen Supplies:

  • Parchment muffin cups
  • Blender
  • measuring cups and spoons
  • muffin baking pan

Cook:

  1. Preheat oven to 375 degrees
  2. Mash banana and add to blender
  3. Add all other ingredients in blender and blend until smooth
  4. Bake for about 20-25 minutes
  5. Check to see if they're good by sticking a knife into the mixture. If it comes out clean, it's ready to eat!

What do I eat this with?

  • If you're eating for breakfast, start with a green smoothie and if for an afternoon snack eat with a berry smoothie.

Italian Lentil Soup

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Ingredients

  • 2 Tbsp extra virgin olive oil
  • 2 diced carrots
  • 1/4 C diced yellow onion
  • 2 minced garlic cloves
  • 2 C vegetable broth
  • 1 can diced tomatoes
  • 3/4 C dried lentils (any color)
  • 1/2 TSP dried basil
  • 1/2 TSP dried oregano
  • 1/2 TSP dried thyme
  • Garlic salt and black pepper
  • 1 diced zucchini
  • 1 C chopped kale or spinach
  • 1 TBP fresh lemon juice

Kitchen Supplies:

  • Cutting board and knife
  • Pot

Cook:

  1. Warm up olive oil on medium heat
  2. Add carrots, zucchini and onions and garlic and saute for about 2 minutes.
  3. Pour in diced tomatoes and vegetable broth
  4. Add lentils, basil, oregano, thyme and salt and pepper to taste.
  5. When it boils reduce heat to a simmer; about medium low for about 35 minutes.
  6. At about 20 minutes add kale and lemon juice
  7. Add water if needed

What do I eat this with?

  • Hearty salad or the rest of your entree

Grilled Veggie Hummus Wrap

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Ingredients:

  • 1 gluten free tortilla
  • 1 small zucchini sliced vertically
  • 1 small eggplant sliced vertically
  • 3-4 button mushrooms sliced
  • 1/4 red onion sliced
  • 1/4 cup of leafy greens
  • 1/4 cup of sun dried tomatoes with or without oil
  • 2 TBS extra virgin olive oil (only if sun dried tomatoes come without oil)
  • sea salt and pepper

Kitchen Supplies:

  • Cutting board and knife
  • grill

Cook:

  1. Slice all veggies and place them in grill with sun dried tomatoes
  2. Grill until you get grill markings on veggies
  3. Add salt and pepper
  4. Warm up tortilla on a skillet
  5. Spread tuscan hummus and then place leafy greens, then veggies
  6. Finally wrap veggies and cut in half

What do I eat this with?

  • Hearty salad or soup

Tuscan Hummus

I love this white bean hummus. It's so delicious and not heavy at all. I hope you enjoy it as much as I do. 

Ingredients:

  • 1 garlic clove
  • 1 can of great northern beans
  • 1/4 sesame paste
  • 3 TBS extra virgin olive oil
  • 2TBS freshly squeezed lemon juice
  • 1/2 TBS low sodium tamari sauce
  • 1/4 TSP sea salt
  • 1/4 TSP cumin
  • 1/4 TSP coriander
  • pinch of cayenne pepper (optional)
  • 2 TBS of water if needed

Kitchen Supplies:

  • Food processor

Cook:

  1. Place all items in food processor and blend until smooth

What do I eat this with?

  • Eat as a dip or as a spread in a veggie wrap