Naturally Nourished
  • Home
  • About
  • Offerings
  • Connect
  • Recipes
  • Thoughts

German Chocolate Cake Smoothie

5/25/2015

0 Comments

 
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

  1. Add bananas, avocado, greens, cacao powder, maca, coconut butter, vanilla extract, and milk to a high speed blender and blend until smooth.
  2. 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. 


Picture
0 Comments

Stay Away Bug Spray

5/21/2015

1 Comment

 
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. 
Picture
1 Comment

Mango Lassi Smoothie

5/19/2015

0 Comments

 
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.

Picture
0 Comments

Pineapple Upside Down Cake Smoothie

5/16/2015

0 Comments

 
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! 
Picture
0 Comments

Lavender Linen Spray

5/14/2015

0 Comments

 
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!
Picture
0 Comments

Pineapple & Veggie Stir Fried Amaranth

5/12/2015

0 Comments

 
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

  1. 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. 
  2. 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. 
  3. Add broccoli and carrots to the wok and stir to combine. Cover wok for 2 minutes or so allowing the veggies to steam. 
  4. 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. 
  5. Add in the amaranth and stir to combine. The add crushed red pepper (if using) and tamari and stir once more. 
  6. Cook mixture a couple more minutes to allow all liquid to be absorbed and amaranth a chance to brown slightly.
  7. 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


Picture
0 Comments

Strawberry Chocolate Cups

5/8/2015

0 Comments

 
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

  1. Wash strawberries, pat dry and hull center.
  2. 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.
  3. Spoon mixture in a piping bag or plastic baggie with corner snipped off and pipe mixture into strawberry.
  4. Indulge mindfully
Picture
0 Comments

Millet Fiesta

5/5/2015

0 Comments

 
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

  1. In a medium sized saute pan heat oil on medium heat. Once hot add onions and sauté until translucent. 
  2. Add garlic and green chilies and cook for about 1 more minute.
  3. Add millet and cook for about 3-4 minutes, giving millet a chance to brown.
  4. 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.
  5. 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. 
  6. Top with chopped cilantro, avocado, and a good squeeze of fresh lime juice. Enjoy!
Picture
0 Comments

    Archives

    November 2020
    June 2020
    March 2020
    February 2020
    November 2018
    October 2018
    September 2018
    July 2018
    March 2018
    February 2018
    January 2018
    November 2017
    October 2017
    August 2017
    July 2017
    June 2017
    May 2017
    January 2017
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    March 2016
    February 2016
    January 2016
    December 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015

    Picture

    Greetings and welcome!

    Naturally Nourished offers nutritious recipes and helpful tips to assist others in living a healthier, happier life. The content is simple and I hope you find it useful. Thank you for stopping by!

    Categories

    All
    Chia Pudding
    DIY Recipes
    Main Dishes
    Salad
    Sauces & Dressings
    Smoothie Recipes
    Soup
    Treats

    RSS Feed

Proudly powered by Weebly