Posts Tagged ‘healthy’

DD Wraps a.k.a. taco wrap with cauli-rice

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My dear friend Dar loves loves loves lettuce wraps. As Rob and I were assembling this delicious dinner I could not get her off my mind. So we called them the “DD wraps” in honor of our lovely friend, Dar. She is refreshing and and light and amazing… just like these wraps.

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Full of color and flavor… not to mention a HOST of nutrients! Dig in!

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Ingredients

1 lb of ground organic turkey
1 packet of trader joes taco seasoning (or any taco seasoning)
1 (32 oz) can of tomato sauce (OR use the pizza sauce recipe from previous post…using a little less honey… in my personal opinion… this makes this dish exceptional! And only takes about five more minutes)
1 yellow onion, chopped
1 teaspoon minced garlic
1 head of cauliflower
1 tomato, chopped (optional)
1 head of iceberg lettuce
1 jar of corn salsa (trader joes)
1 avocado
sour cream (optional)

Instructions

Grind the cauliflower into (for a how to, click here) cauliRICE. (This can be done the day before or morning of to save time. Just keep in a bowl, covered in the refrigerator.)

Use half the chopped onion and 1 teaspoon garlic, sauteing for about 5 minutes (you can use oil if using a non-stick pan).

Then add the cauliRICE with half a packet of taco seasoning (should be about 2 tablespoons worth of seasoning) and saute for another 5 minutes.

Add about 1 1/2 -2 cups of tomato sauce to the cauliRICE, stir, cover and let simmer for about 5 minutes. Stir again, and simmer for remaining 5 minutes. (Total 20 minutes in the pan). You can eye it here… if you prefer it to be softer, give it a little more time. This is pretty hard to mess up. My kind of dish!

Meanwhile, saute the rest of the yellow onion in a separate pan until soft.

Add the ground organic turkey and the remaining half packet of taco seasoning, and cook until browned (about 5 minutes)

Add the remainder of tomato sauce (about 2 cups worth) and simmer for about 15 minutes.

Rinse the lettuce leaves and make “cups” out of the lettuce (you cant be a perfectionist here).

Add cauliRICE, top with ground turkey. Add corn salsa, avocado and organic sour cream (if you are not dairy free, the sour cream adds an amazing touch to these tacos.) Enjoy!

 

Side note: You can prepare the cauliRICE and ground organic turkey the day before, keep in an airtight container in the refrigerator and serve the next day with very little time and prep. This is a great option for a dinner party.

‘gluten free banana-nut super healthy no oil’ granola

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Introducing a delicious granola that is packed with nutrients (thank you Mckel!). Contrary to store bought granola, this is made without any refined sugars or oil. Rob and I enjoyed this with banana milk (1 frozen banana + 1 cup cold water + 1 teaspoon agave = banana milk). It is great for a post workout meal or really anytime. I was inspired by Mckel at Nutrition Stripped. She is a creative genius in the kitchen when it comes to plant based, nutrient dense dishes. You can check out her website for the recipe. I have changed a few things but I stayed pretty true to her original.

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This is very fast and easy to make! Great to have on hand for a quick snack. You can add any combination of dried fruits or dark chocolate for an extra treat! Or top a green smoothie bowl (as we did this morning) and enjoy!

Ingredients

1 1/2 cup gluten free oats (or quinoa!)
1/4 cup buckwheat (deceptive title…it is wheat and gluten free!) (Any combination of grain works, so get creative…whatever you have on hand should do just fine)
1 cup raw almonds
1 cup raw walnuts
1 cup sunflower seeds (I did not have raw so I used toasted and salted and it worked great. Either is fine)
1/3 cup ground flax seed
1 cup pumpkin seeds (I also did not have this on hand so I did 1 cup slivered raw almonds)
3 spotted bananas
3 tablespoons honey or maple syrup
2 tablespoons almond butter (tahini or peanut butter works too)
1 teaspoon cinnamon

Instructions

Toss all the nuts, grains and seeds together in a large bowl. Using your blender or a food processor, puree together the bananas, honey and nut butter. Then pour over dry ingredients. Mix thoroughly. Pour onto a parchment lined baking sheet, creating a thin even layer. Place in the over at 350 degrees for 15 minutes. Stir well, then bake 15 minutes longer. Let cool and store in an airtight container.

 

the wang sunset (mango and strawberry delight)

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We named this refreshing and delicious smoothie after our wedding sunset… it was stunning… the colors resembling sherbet. The beautiful soft orange and red hues of this smoothie bring a smile to the face just like that sunset did months ago. While this is no green goddess in the nutrition category… don’t write the Wang Sunset off too soon… mango and strawberries carry their own weight. For those of you who don’t care to have a salad bar in your smoothie…this will be the one for you!

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Strawberries – they are a unique blend of antioxidant and anti-inflammatory nutrient dense berries. They support prevention of cardiovascular disease and decrease the risk of type 2 diabetes!

Mango – rich in pre-biotic fiber, vitamins and minerals such as vitamin C, A, folate and moderate amounts of copper which aids in the production of red blood cells!

Ingredients

2/3 cup + 1 tablespoon coconut milk (regular milk works fine also)
1 1/2 cup frozen strawberries
2 teaspoons (or a generous squirt) of agave
2/3 cup orange or tangerine juice
1 1/2 cup frozen mango

Instructions

Blend the coconut milk, strawberries and agave. Pour into glasses.
Blend the orange juice and mango. Add on top of the strawberry smoothie.
Enjoy!
(You can of course blend this all together… its a beautiful soft sherbet color… I just blend them separate for the presentation factor)

 

banana nut smoothie (plus spinach!)

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This delicious smoothie or dare I even say it… dessert… is a must try! Perfect for post workout nourishment or maybe its your after dinner delight (good-bye breyers) or maybe its the kiddos choice… either way this is fantastic and while it taste too good to be true… it actually packs a punch in the nutrition category.

Spinach… nut just for Popeye… do I really need to convince you of this healthy leaf? Spinach is a great non-heme source of iron giving your body the energy it needs! Further, it is possibly one of the best sources of dietary potassium and full of magnesium (great for energy metabolism and muscle and nerve function! The list goes on… needless to say, its worth adding a cup to the smoothie!

Peanut butter… not just for kids! 7.7 grams of protein, which helps keep your tissues strong and promotes immune function!

Banana…not just for monkeys! High in tryptophan (great for fighting the blues)… high in potassium and 3 grams of fiber!

Ground flax seed… Full of omega-3 essential fatty acids… great heart-healthy effects! Fiber, both soluble and insoluble… power seed!

Cacoa beans are a great source of antioxidants and natural energy!

Dates… not just for sweetness! Really! Dates are full of tannins… they are know to have an anti-infective, anti-inflammatory and anti-hemorrhagic properties! Also they have a moderate amount of vitamin-A and rich in fiber, which prevents LDL cholesterol absorption in the gut!

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Enjoy and feel good about it!

Ingredients

1 1/2 cup unsweetened almond milk
1 cup frozen spinach (I buy fresh organic spinach and freeze it)
1 large frozen banana
2 tablespoons peanut butter (or almond if allergic to peanut)
3 dates, pitted
4 cacoa beans (or 1 tablespoon dark chocolate chips)

Instructions

Add all ingredients into a high powered blender and waa laa… dessert… cough… I mean “wellness in a glass”

 

“the rob salad” aka rosemary chicken and grape salad

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This salad is named after, my love, Rob. I could write pages about why I love this man so much but I will leave it with this. He is extraordinary. Lord willing, I will spend my lifetime discovering his greatness. This salad is his most favorite. It is filled with sliced grapes, goat cheese, caramelized pecans and rosemary chicken… truly divine, like him. We hope you enjoy!

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This salad takes minutes to assemble and is quite a crowd pleaser!

Ingredients

baby spring mixed salad
balsamic rosemary chicken breast, thinly sliced* (important note at bottom)
1 whole avocado, sliced (this is optional but a fantastic option)
goat cheese (however much you prefer… we like generous portions)
sliced red or black grapes (about 3/4 to 1 cup worth)
1/2 cup of caramelized pecans
avocado oil (about 1/3 cup)
balsamic vinegar (a little less than 1 tablespoon)
1 tablespoon of brown sugar (or less if that is too sweet for you)
dash of salt
dash of garlic powder
dash of pepper
finely chopped rosemary (about one sprig worth)

Instructions

Mix all the ingredients together and toss with dressing.

 

*I buy the already marinated rosemary chicken from trader joes. This is the best option (although you can marinate and grill your own) there are a few reasons that make this wonderful. I use the juice in the package to add to the dressing. This is mostly rosemary and oil (as the chicken has already been cooked so no worries there)…it adds such great flavor to the dressing. Further, I use the rosemary sprig in the package to finely chop and add to the dressing. One package of chicken feeds 2 as a main dish.

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