Viewing entries tagged
functional nutrition

{DAIRY FREE} MASSAGED KALE CAESAR

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{DAIRY FREE} MASSAGED KALE CAESAR

{DAIRY FREE} MASSAGED KALE CAESAR

Yes, there are about 1000 ways to enjoy kale (that most people love) and this is one! Massaging the kale is an interesting practice, if you haven’t tried it. You literally get right in there with your kale, and massage it until it naturally wilts and the fibers breakdown. (so much better than raw kale!)

While I make so many versions of massaged kale salad (feel free to try your own), this one is usually a hit - especially amid those who are new to kale.

Massage up a batch and see for yourself.

Kale has one of the highest ORAC values (levels of antioxidants) of any plant you can eat plus this rich leafy green helps reduce inflammation and cleanse your liver!

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 SLOW ROASTED RAINBOW BEET SALAD

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SLOW ROASTED RAINBOW BEET SALAD

 

SLOW ROASTED RAINBOW BEET SALAD

By now, you may have realized that I am a bit obsessed with beets. All sort, all colors of beets. This is a super tasty and pretty warm beet salad that hits the spots and supports your liver all those detoxification phases to help you to feel your best.

The betaine found in beets encourages your liver to rid the body of toxins. 

Make up a batch ahead of time and munch on this tasty side dish or meal (if you add the nuts and seeds for some protein) all week long.

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WHAT ABOUT BREAKFAST?

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WHAT ABOUT BREAKFAST?

EAT SOME BREAKFAST, CHANGE THE WORLD


Do you experience:


Topsy-turvy mornings?


Rush hour? 


Early morning classes?


Trouble getting your kids out the door to school (along with the morning melt downs that come with)? 



A little too much snooze button?


And then, to top it off, breakfast...the most important meal of the day?  Seriously?


It is all rather complicated and can often feel impossible. I know that mornings (especially getting a healthy breakfast!) can feel like an uphill battle that you don't want to fight, but trust me, it does not have to be a struggle...


There are some important aspects of what to eat to ensure a healthy breakfast and a few important science-based reasons to avoid skipping breakfast. I thought I would share some with you today (along with some easy and healthy breakfast ideas).




HOW TO EAT HEALTHY BREAKFASTS ON BUSY MORNINGS?

  • Balance your macronutrients. Be sure to include proteins, fats and healthy whole carbohydrates for healthy and stabilized blood sugar (keeping those sugar cravings at bay all day!)


  • Try simple protein-based green smoothies for busy mornings (avoid frozen or super cold breakfasts as they are hard on your digestion. Simply warm up your frozen fruit a bit before blending).


  • Choose well rounded plant-based or animal proteins to boost your metabolism and elevate your energy.


  • Make quick and easy portable go-to breakfasts (so you don't throw in the towel on breakfast all together!)


  • Prep some overnight grab-and-go breakfast favorites (hello chia pudding)


  • Dinner for breakfast?  Absolutely. Warming soups and broths do wonders for your digestion in the morning and are often packed full  of veggies to boot!



WHY TO NOT SKIP  BREAKFAST?

  • Eating breakfast kickstarts your metabolism


  • Eating breakfast helps you focus A LOT better throughout the day(kids included)


  • Skipping breakfast has been shown to drastically increase your food intake later in the day


  • Skipping breakfast exacerbates your sugar cravings (hello late night pint of ice cream!)


  • Skipping breakfast is linked to weight gain, migraines, brain fog, afternoon drops in energy and of course a hangry attitude that is more irritable, short-tempered and cranky.


Ultimately, there is no one-way approach to health and vitality, and for the occasional person, skipping may work, but almost everyone (biochemistry included) feels better with a smart and satiating start to the day. 



If time and efficiency in the morning are your biggest breakfast obstacles, be sure to scroll down and explore some of my favorite simple and satiating breakfasts. I have you covered!


P.S  What are your biggest morning challenges?  Tell me in the comments below!

SOME FAVORITE SIMPLE AND HEALTHY BREAKFASTS…

Heart Beet Green Smoothie

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Coconut {Soaked} Granola

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Sweet Potato and Mushroom Breakfast Hash

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Coconut CHia Pudding

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Simple Fiesta Breakfast Bowl

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Overnight Berry Oats

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ROASTED FIG AND ARUGULA SALAD

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ROASTED FIG AND ARUGULA SALAD

"COOKING IS LOVE MADE VISIBLE"

 

This time of year gets me back into the kitchen roasting. A nice merge of roasted figs over a fresh bed of arugula with a garnish or toasted pine nuts and goat cheese is a gentle ease into the flavors of fall.  Deeelicious!

 

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Did you know that fig leaves were made into clothing for Adam and Eve in the story of the Garden of Eden?  Not only that, historically figs have been considered a potent aphrodisiac.  

I don't know about you, but I'll take some! Part of the mulberry family, these succulent little fruits are full of a healthy sweet flavor full of good fiber and trace minerals such as magnesium, copper, potassium and calcium.  

Also, take note:  Figs get more nutritionally dense when dried (say what?). Feel free to snack on them dried with your favorite nut or seed.

Enjoy this delicious late summer salad.

 

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TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

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TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

TRIPLE CHOCOLATE AVOCADO {PALEO} BITES

 

"THERE IS NOTHING BETTER THAN A GOOD FRIEND, UNLESS THAT FRIEND HAS CHOCOLATE"

 

 

Get ready of a little slice of guilt free heaven. In just one batch of these there is an entire avocado, a big dollop of coconut oil, and a few scoops of raw cacao powder. You can thank me later when you have pampered your palate and powered up your spring energy!!  

 

If you are a chocolate lover like me, this will surely do the trick.  These little bites of pleasure are very chocolaty.  With all the good fat, high quality coconut flour, and pure raw cacao you will feel balanced, energized and satiated.  I like to make mine in those mini muffin tins.  

 

Pure raw cacao is not only a great antioxidant, aphrodisiac and energy boost, but it was also considered food for the Gods (and goddesses).  So, why not eat like the goddess you are?  I say go for it!

 

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*RECIPE INSPIRED BY FIT MITTEN KITCHEN

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