Blog Archives - Naturally Nourished

German Chocolate Cake Smoothie

5/25/2015

This week is my birthday week. Growing up my mom would lovingly make me the birthday cake of my choice. Though there were several cakes she made that I loved, German Chocolate was a usual pick and favorite. In honor of birthday week and the fond memories I have of birthdays growing up, I have created a healthy spin on a classic favorite. My German Chocolate Cake Smoothie is a great way to celebrate!

German Chocolate Cake Smoothie

1.5 frozen bananas
1/4 of an avocado
large handful of greens
1 cup of coconut milk
1 Tablespoon cacao powder
1/2 Tablespoon maca
1 Tablespoon coconut butter
1 teaspoon pure vanilla extract
1/4 cup raw pecans
2 Tablespoons unsweetened shredded coconut
optional:1-2 dates if you feel you need additional sweetness

Add bananas, avocado, greens, cacao powder, maca, coconut butter, vanilla extract, and milk to a high speed blender and blend until smooth.
Reduce speed on blender and add in pecans and coconut. I like having texture to my smoothies so I only blend slightly. If you like yours smooth, blend until well incorporated.

Stuffed Zucchini Boats

5/22/2015

My stuffed zucchini boats were created as an outcome of needing to use up miscellaneous items while cleaning out my refrigerator. I must say, the results are brilliant! These little guys are packed full of plant protein, fiber, and delicious flavors. Plus they are easy to make!

To prep the zucchini boat, first cut the zucchini in half, lengthwise. Then using a spoon, gently scoop out the center and reserve for the filling. Leave about 1/2 an inch from each end to create the 'boat'.

I used a grain mixture of quinoa, millet, and buckwheat, which I am really loving right now. Not only is this mix gluten free, but it is full of protein and other nutrients. If you cannot find a blend like this, feel free to substitute any of the grains listed.

Stuffed Zucchini Boats

3 zucchini, prepped as mentioned above with reserved center chopped
1 Tablespoon grapeseed oil
1/2 an onion, chopped
1 clove garlic, minced
1/2 a tomato, diced
1/4 cup sundried tomatoes (if using tomatoes not packed in oil, soak in hot water for 5 minutes to soften)
1/2 cup vegetable broth
1 cup lentils, prepared
1 cup of grain mixture (or grain of choice), prepared
1/2 Tablespoon Italian seasoning
crushed red pepper to taste (optional)
salt & pepper to taste
pesto to top (my vegan & nut-free pesto was delicious with this!)

Preheat oven to 350 degrees
In a large saute pan heat grapeseed oil over medium heat. Once hot add onion and cook for about 2 minutes. Then add garlic and cook for about 1 minute more.
Add in fresh tomatoe, sundried tomatoes, and chopped zucchini. Cook for about 2 minutes.
Mix in your vegetable broth, grains and lentils and stir well to combine.
Add in your seasonings and give filling another good stir.
Fill your zucchini boats and bake for about 15-20 minutes
Top with pesto and enjoy!

Stay Away Bug Spray

5/21/2015

Summer is just around the corner and as the temperatures increase, so do the mosquitoes! I used to have the ability to spend evenings outdoors without a single mosquito noticing I was there. The story has changed now, and I do not stand a chance of being outside without getting at least a few bites.

Commercial bug sprays smell awful and feel greasy on my skin. More importantly, they are loaded with chemicals, which are toxic to our bodies and have a negative impact on the environment. By making my own bug repellent with all natural ingredients, it is not only healthier for myself, but it is much kinder to the environment, in turn being a better option for everyone.

To repel the bugs, I use a blend of essential oils which helps to deter them (this mix primary focuses on mosquitoes). Please be aware that essential oils are volatile organic compounds with medicinal properties. As with any medicine, be cautious when using them. In addition to the oils, I use distilled water, witch hazel, and vegetable glycerin. Witch hazel helps the oils combine with the water more efficiently. Vegetable glycerin is helpful for assisting the mixture in adhering to the skin more efficiently.

Stay Away Bug Spray

20 drops of Eucalyptus
20 drops of Lemon
15 drops of Lavender
15 drops of Rosemary
10 drops Cedarwood
10 drops of Rose Geranium
1/4 cup distilled water
2 Tablespoons witch hazel
1 teaspoon of vegetable glycerin

Pour water, witch hazel, and vegetable glycerin into a 4 oz spray bottle. Add drops of oil. Shake well. Spray on and reapply each hour. Watch the bugs stay away!

Note: It is best to use dark colored glass bottles to store oils/oil mixture in. This helps to filter out UV rays and prevent the oils from oxidation.

Vegan & Nut-Free Kale Pesto

5/20/2015

Pesto is one of my all time favorite sauces. There are times I could skip using it as a sauce and simply eat it with my fork alone. Because traditional pesto sauce contains parmesan and either pine or walnuts, many people with specific dietary preferences and food allergies do not get to enjoy the green goodness. I have created a pesto that is vegan and nut-free, and has an extra nutritional punch with kale. Use it over pastas, veggies, potatoes, as a spread on sandwiches, and more!

Vegan & Nut-Free Kale Pesto

2 cups Kale, stems removed
1 cup basil
1/3 cup sunflower seeds
1 Tablespoon hemp hearts
½ cup extra virgin olive oil
2 cloves garlic, peeled
2 Tablespoons nutritional yeast
1 Tablespoon lemon juice
salt & pepper to taste

Place kale, basil, and sunflower seeds into a food processor and pulse a few times. Scrape down sides of bowl.
Add in hemp hearts, garlic, nutritional yeast, and lemon juice and pulse several more times. Scrape down sides of bowl.
Turn food processor on again and slowly add the olive oil and a steady stream. Once added and well combined, add salt and pepper to taste.

Mango Lassi Smoothie

5/19/2015

I love mangoes and I'm always excited when it is mango season! Rich in fiber, vitamin A, vitamin C, beta -carotene, and many other health benefits, they not only taste great, but they are also great for you.

Mango Lassi is a popular drink from India made from yogurt, spices and mango. I love the flavor, but because I do not eat dairy yogurt, I am often out of luck with this yummy treat. Thanks to the delicious alphonso mangoes that I'm currently finding in the market, I decided to take matters into my own hands and make a lassi that I can enjoy. I used coconut kefir in place of yogurt, which added additional probiotic benefits. I added a dash of cardamom, which is traditional, and simply because I love it. You will see that I added some avocado and cashews which is not typically found in a mango lassi, but I wanted the extra protein and nutrients that they offer to help me start my day off on the right foot. I hope you will enjoy this mango lassi smoothie as much as I did.

Mango Lassi Smoothie

2 fresh alphonso mangoes, peeled and pitted
1/2-1 cup of milk, depending on thickness preference
1/4 cup coconut kefir
1/4 of an avocado
2 Tablespoons of raw cashews
1/2-1 teaspoon cardamom, depending on preference
a few ice cubes

Place all items listed above in a high speed blender. Blend until thoroughly combined. Enjoy!

Note: You can use any variety of mango that you find and/or like. If your mangoes are not very sweet you may want to add a couple of dates, a couple drops of liquid stevia, or 1 tablespoon of honey.

Pineapple Upside Down Cake Smoothie

5/16/2015

This smoothie is so ridiculously delicious, I almost felt guilty for eating it. Packed with lots of goodness, it is a treat for your tastebuds and nourishing for your body. Now you can have your cake and eat it too!

Pineapple Upside Down Cake Smoothie

1 cup pineapple (I used fresh organic/non-GMO, but you can also use frozen)
1/2 cup cherries, pitted (I used frozen organic)
1 frozen banana (organic, fair-trade)
Mixed greens (about 2 large handfuls)
1 cup coconut milk (unsweetened)
1/4 cup cashews (raw, organic)
1/4 cup coconut keifer
1 Tablespoon maca powder (raw, organic)
1 Tablespoon coconut butter

Place all items in a high speed blender. Blend until thoroughly combined. Enjoy!

Lavender Linen Spray

5/14/2015

Not only does lavender help to reduce stress, calm anxiety, soothe nervousness, and promote a better night's sleep, but it also has antimicrobial properties and kills dust mites that love to live in our mattress and pillows (eww!). For these reasons, and because I love the smell, I always spray my lavender linen spray on my mattress and pillows when changing bed linens. I also use it on my couch, curtains, shower curtain and more, to help keep things fresh.

Store bought linen sprays can be costly. In addition to that, you usually do not know what the sprays contain. Much of the time there are synthetic fragrances and toxic chemicals, which certainly do not help me feel soothed or relaxed.

Making your own linen spray helps to save money, control the amount of fragrance that you like, and gives you piece of mind knowing exactly what is included. When selecting your ingredients use distilled water or water that has been boiled and cooled before using. I use witch hazel, which allows the oil to better combine with the water, but know that you can replace this with vodka (I would use organic) if you have it on hand instead. Most importantly, be sure to use an essential oil that is high quality. Some oils are not pure and can contain synthetic ingredients. This not only opens the possibility of adding toxic substances to your mixture, but it also lacks the antimicrobial properties that a pure oil offers. Because of their therapeutic grade oils and conscious environmental practices, Young Living is the brand I always use and trust.

Lavender Linen Spray

1 cup distilled water
2 t. witch hazel
15 drops of high quality lavender essential oil such as Young Living

Place all ingredients into a spray bottle. Shake, spray, enjoy!

Pineapple & Veggie Stir Fried Amaranth

5/12/2015

Similar to millet, amaranth is actually a seed and often called a grain. It is a powerhouse of nutrients including high protein, high lysine, good source of minerals such as calcium, iron, phosphorous and more. Another great benefit is amaranth is gluten free!

Amaranth is not something that grew up eating. In fact, it wasn't until a few years ago that I actually had it for the first time. Most often I've seen amaranth in cereal, muffins, pancakes, and other breads, but I was determined to use it in a different way. That's how this stir fried amaranth recipe was created.

Pineapple & Veggie Stir Fried Amaranth
(makes 5-6 servings)

1 cup amaranth
1¾ cups vegetable broth or water
2 Tablespoons coconut oil

2 cloves garlic, minced
1 inch piece of fresh ginger, minced
3 green onions, chopped
1 cup frozen green peas

1 ½ -2 cups broccoli, chopped
2 cups chard, chopped & stems removed
¾ cup fresh pineapple, cut into bite sized pieces
1-2 carrots, spiralized or grated
¼ cup cashews coarsely chopped
Crushed red pepper to taste
2 Tablespoons tamari
Fresh cilantro for garnish

In a saucepan, bring vegetable broth (or water) and amaranth to a boil. Once boiling, reduce heat to a simmer and cover. Cook for about 25 minutes or until liquid has been absorbed.
In a large wok, heat coconut oil over medium heat. Once hot add garlic, ginger, and green onions. Cook for about 2 minutes, stirring continually.
Add broccoli and carrots to the wok and stir to combine. Cover wok for 2 minutes or so allowing the veggies to steam.
Remove lid from wok and give the veggies a good stir. Add pineapple, cashews, and chard. Continue stirring and cooking until the chard just beings to wilt.
Add in the amaranth and stir to combine. The add crushed red pepper (if using) and tamari and stir once more.
Cook mixture a couple more minutes to allow all liquid to be absorbed and amaranth a chance to brown slightly.
Place in serving bowls and top with cilantro and additional green onions if you like

Please note:

You can use regular soy sauce if you do not have tamari. Keep in mind soy sauce is not gluten free
I had rainbow chard on hand but other greens such as kale or spinach would be a fine substitute.
I did let my peas thaw slightly but they can be used straight from the freezer

Strawberry Chocolate Cups

5/8/2015

In my opinion, chocolate make everything better. I would eat it with every meal if I could. Since that is not the most healthy option, I have created these strawberry chocolate cups as a healthy way to satisfy my chocolate obsession.

Not only do strawberries offer us several vitamins and minerals, but the cacao and coconut butter featured in the chocolate filling are total superfoods. Raw cacao is rich in antioxidants and an excellent source of magnesium. Coconut butter is full of essential amino acids, calcium, magnesium, healthy fats, and lauric acid, which helps to boost the immune system and kill harmful bacteria and viruses. With so many benefits packed in this little treat, there is no reason to feel guilt when eating it.

Strawberry Chocolate Cups
(makes 6-12 depending on size of strawberries)

Organic strawberries with hull removed
2 tablespoons coconut butter
1 tablespoon honey or maple syrup if keeping it vegan
1 tablespoon cacao powder
1 teaspoon vanilla

Wash strawberries, pat dry and hull center.

Mix coconut butter, sweetener of choice, cacao powder and vanilla. *note- coconut butter may need to be softened if it is very hard/ solid. Also, if mixture seems too thick, you may need to add 1-3 teaspoons of non-dairy milk to help thin it out.

Spoon mixture in a piping bag or plastic baggie with corner snipped off and pipe mixture into strawberry.

Indulge mindfully

Millet Fiesta

5/5/2015

In honor of Cinco de Mayo, I’m offering my Millet Fiesta recipe as a festive way to enjoy Mexican inspired flavors.

Have you tried millet? Though millet is actually a seed, it is often called a grain due to its grain-like texture, however, it's not just “for the birds!” Aside from being gluten free, it is an excellent source of protein and fiber. In addition, millet offers many nutrients such as
B vitamins, magnesium, and calcium. With so many health benefits, I encourage you all to give it a try!

Millet Fiesta

2 tablespoons grapeseed oil
2 cloves garlic, minced
1 medium yellow onion, diced
1 4oz can diced green chilies
1 medium tomato, diced
2 cups vegetable broth
3 tablespoons tomato paste
1/2 teaspoon salt
1 teaspoon cumin
1 handful fresh cilantro + 2 T chopped
1 1/2 cups prepared black beans (rinsed and drained if using canned)
1/2 cup corn
Crushed red pepper to taste if you like more spice
avocado
Fresh lime juice

In a medium sized saute pan heat oil on medium heat. Once hot add onions and sauté until translucent.
Add garlic and green chilies and cook for about 1 more minute.
Add millet and cook for about 3-4 minutes, giving millet a chance to brown.
Add vegetable broth, tomato paste, salt, cumin and stir to combine. Once combined add handful of cilantro, left whole. Cover, reduce heat to a simmer, and cook for about 20 minutes.
Remove lid, take cilantro out, add beans, corn, crushed red pepper if adding, and stir. Recover and cook for an additional 5-10 minutes or until liquid is absorbed.
Top with chopped cilantro, avocado, and a good squeeze of fresh lime juice. Enjoy!