Jan 252015
 

Exclusive Healthy Food Tips for Camping, Backpacking and Outdoor Lovers.

Camping

Camping

There is something about the excitement of planning a camping trip. So many of us spend much of our days hunched over a computer, driving in a car with a cellphone attached to our ear, or parked in front of a TV – forgetting that there is a whole world out there to explore and connect with. Once we finally wake up and say hey – I’d like to get back to nature, game on.

The outdoors is in my blood.

It started way back with my parents. Their first date was camping in the deserts outside San Diego, California. During my childhood growing up in the North East we rotated between tent camping and camping in slide-in campers that sit on the bed of a truck.

Three times we tent camped in the deserts of Arizona for two weeks at a time – what experiences to remember.

Once I moved to Florida, camping was a whole different ballgame in the summer. Namely the HEAT. If we wanted to camp year round I would need to figure something out to make it bearable. So I got this little beauty and restored her. Now my 6 year old daughter has been camping more times than we can count – starting when she was 8 weeks old.

Princess the Camper

Princess the Camper

But enough about me.

You’re here for the tips.

Keep in mind – these won’t really help if you plan to throw a couple of hot dogs on the fire and call it a day. I’m trying to keep you healthy here.

Camping Food Tips ~ Florida Coastal Cooking

Camping Food Tips ~ Florida Coastal Cooking

1. Plan your meals. Tossing a bunch of food in the cooler and expecting to come up with a brilliant plan upon arrival doesn’t work. Trust me. I tested this one out. Give yourself some time beforehand and think about what you’d enjoy given the time of year.

If it is hot out, the worst thing is slaving over a camp stove. Think sandwiches and fresh foods. When it is cold, there is nothing better than a warm soup or chili and you’ll enjoy the warmth of the fire.

5 Exclusive Healthy Food Tips for Camping, Backpacking and Outdoor Lovers

5 Exclusive Healthy Food Tips for Camping, Backpacking and Outdoor Lovers

2. Prep most of the food before you leave. Want to bring along some whole grain rice or beans? It is sort of a bummer if you’re stuck sitting at the fire for 45 minutes while everyone else is off doing a scavenger hunt. Try cooking the rice or beans first and freezing it in zip top bags proportionate to serving size. By the time you get to the campground it will be thawed in a cooler and you can just reheat. Same thing with veggies. Wash, dry and chop before leaving. You can store them in zip top bags with a few paper towels to keep the moisture in but stop them from getting mushy. (Remember to recycle your bags and not throw them out.)

3. Seek out farmers markets in the area you’ll be camping near. One of our favorite campgrounds is Skidaway Island near Savannah – through the Slow Food network I found the Forsyth Farmers Market. It. Is. Awesome. And anything we are missing, we can pick up there.

4. Reuse empty small bottles for condiments and spices. My family loves to go out to breakfast so I make everyone save their syrup bottles for me to put mustard, ketchup, vinegar, hot sauce, salt, pepper etc.

Tiny Bottles  - Reduce, Reuse, Recycle

Tiny Bottles – Reduce, Reuse, Recycle

5. Buy some super-awesome, healthy pre-made food.

AH. Now we’re getting to the best tip. The real meaning for this post is to introduce you to a company with values that surpass most others in the realm of convenient food. I think you are gonna love it as much as I do!

Outdoor Herbivore launched it’s website in 2010. Owner, Kim, started the company after seeing a real need for healthy food on the backpacking trails and found a solution.

Outdoor Herbivore

Outdoor Herbivore

On one fateful trip she landed in the town of Damascus that was hosting a festival/reunion for backpackers. There she overheard many fellow backpackers talking about the lack of healthy and convenient food options and the idea for the company was born.

Coincidentally, during the festival she stayed in a little bed-and-breakfast where a strange machine was running. It was a dehydrator! At that point she put two and two together and realized she could learn to dehydrate and create healthy meals for backpackers across the US. She quit her corporate job and three months later she had her business up and running.

Healthy. What impresses me most about her business model is her commitment to whole, healthy and high quality foods and the variety of plant based meals.

She focuses on obtaining the majority of her ingredients from inside the United States so that she can verify sourcing, thereby processing as minimally as possible.

Dehydrating is one of the oldest and most healthful methods of preservation. It is used by many raw food enthusiasts because dehydrators work at such low temperatures that the enzymes stay intact.

Switchback Soup from Outdoor Herbivore

Switchback Soup from Outdoor Herbivore

Convenience. Many of her delicious meals are no-cook or only need hot water.
Some of her tasty options are:
Appalachia
Blueberry Maple Crunch
Sunrise Tofu Scramble
‘Cheddar’ Mac
Basil Walnut Penne
Chickpea Sesame Penne
Lemongrass Thai Curry
Switchback Soup & Stuffer

They are reasonably priced at around $5.99 for 1-2 meals. The average non-backpacker can easily get two meals out of these.

Although I haven’t done backpacking as of yet, it is definitely in the plans. I am a camping lover and saw so many different uses for these meals that I ordered five to start.

They are perfect for any outdoor activities such as camping, biking and boating.
If you are traveling, they are great to pack in your suitcase or travel bag.
For kids in sports, bring some along for a long day at the field.

Please note: Outdoor Herbivore in no way endorsed or paid me to do this post. I simply stumbled across her site and fell in love with her food.


Are there any healthy eating camping, backpacking or outdoor tips that you live by? If so, please share in the comments below.


Did you like this post on my 5 Exclusive Healthy Food Tips for Camping, Backpacking and Outdoor Lovers? If so, please share with your friends, subscribe and like on facebook and follow on twitter.

Get Outside

Get Outside

 

 Posted by at 3:48 pm
Jan 112015
 

Luscious Lemon Citrus Dressing is perfect for the beautiful, sun-drenched Florida citrus that is in season right now. It is delicious massaged into a kale salad, or even just over a bed of lettuce.

Luscious Lemon Citrus Dressing

Luscious Lemon Citrus Dressing

Let’s Talk Trends

There are TONS of 2015 trend predictions out there. Some of them I’m not so sure about, such as the new MC Hammer Yoga Pant.

MC Hammer Yoga Pant

MC Hammer Yoga Pant

And a disturbing food trend towards butter – not only for the ethical reasons, but also for health reasons.

Others are so tremendous that they should be adopted as classics. My three favorite such trends for this year are…..

1. Whole Foods. It’s about time! Predictions state that we will start turning our backs on processed foods and start focusing our attention on REAL FOOD. I can’t tell you how many times I am checking out at the grocery store when someone behind me has soda, Gatorade, chips, frozen dinners, breads and desserts – spending exorbitant sums of money on nutrient deficient food-like substances.

2. Unique Produce. Kholrabi, Daikon radish, Calabaza squash, Romanesco cauliflower – things most people don’t normally eat. Consuming this variety of produce will give people a diversified number of vitamins and minerals that are so beneficial for health.

This is the perfect time for me to mention joining a CSA/Farm Share. CSA is called shot for Community Supported Agriculture. People come together at the start of the growing season and pay a farmer for a share of their vegetables that season. You pay up front and then collect your vegetables every week, or every other week, depending on what you decide. If you are in North Florida be sure to check out KyV Farm as well as my Green Resources page for additional options.

 

Luscious Lemon Citrus Vinaigrette

Luscious Lemon Citrus Vinaigrette

3. Fermented Foods. I recently received my copy of the Beauty Detox Solution by Kimberly Snyder that I had mentioned in my last post (yay!) and in one of the chapters she discusses fermented foods – fermented vegetables in particular. She has a recipe for a probiotic and enzyme rich salad made by sealing raw cabbage in container and allowing the natural lactobacillus bacteria to grow and create a wholesome, probiotic-rich food.

The Beauty Detox Foods: Discover the Top 50 Beauty Foods That Will Transform Your Body and Reveal a More Beautiful You

I can’t wait to try all her recipes – including a fermented salad recipe. You can find lots of her yummy recipes here.


 

This Luscious Lemon Citrus Dressing fits well into the first two categories. I simply combined a variety of vegetables from my own garden and my CSA with KyV Farm such as several kale and lettuce varieties, heirloom tomatoes, green onions etc. and topped them with this mouth-watering, fresh citrus vinaigrette made from Meyer lemon and a variety of fruits pulled off the trees around my home. I hope you enjoy it as much as my family does!

Do you have any food predictions for 2015? What would you like to see? Are there any that disturb you?


Lucious Lemon Citrus Vinaigrette

Lucious Lemon Citrus Vinaigrette

 Luscious Lemon Citrus Dressing

About 5-6 2-Tbsp Servings
Vegan, Gluten Free
Printable Recipe

Ingredients

1/4 cup fresh citrus juice (I used Meyer lemon, orange and Satsuma)
1/4 to 1/2 tsp kosher salt
Fresh ground black pepper, to taste
1 Tbsp Dijon mustard
1 Tbsp agave, coconut nectar or local honey
1/4 to 1/3 cup cold pressed, unrefined olive oil

Directions

1. Blend fresh squeezed citrus, salt, pepper, mustard and sweetener in a blender; slowly drizzle olive oil until emulsified.

Estimated Nutrition Facts
5 Servings (2-Tbsp)
Amount Per Serving

Calories 117.9
Total Fat 11.2 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 8.0 g
Cholesterol 0.0 mg
Sodium 188.7 mg
Potassium 32.5 mg
Total Carbohydrate 5.6 g
Dietary Fiber 0.1 g
Sugars 4.0 g
Protein 0.1 g

Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 0.7 %
Vitamin C 18.7 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 0.2 %
Copper 0.4 %
Folate 0.8 %
Iron 0.1 %
Magnesium 0.4 %
Manganese 0.3 %
Niacin 0.1 %
Pantothenic Acid 0.3 %
Phosphorus 0.2 %
Riboflavin 0.2 %
Selenium 0.1 %
Thiamin 0.5 %
Zinc 0.1 %

*Percent Daily Values for Luscious Lemon Citrus Dressing are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Make Time to Do What You Love

Make Time to Do What You Love

**Please Note: This post contains and affiliate link for the Beauty Detox book – something I’m sharing with you that I’m so excited about! If you choose to purchase it too, you will be supporting Florida Coastal Cooking at no additional cost to you. Thank you!

Jan 052015
 

Garlic Kale Pesto Pasta is my new seasonal favorite dish – easy to prepare, full of flavor and is versatile enough to continue changing with the seasons.

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

It was like stepping into another planet when we got out of our truck to visit our friends from college, Don and Kathy, who live in South Florida. It was a world of Ferraris and Lamborghinis, of personal shoppers at Neiman Marcus, thousand dollar shoes, of late night partying, glitz and glamour.

Being a girl from New England that grew up in a middle-class American family I am amazed at the differences between how people live.

Everyone I met was so nice and genuinely were caring people. I just couldn’t help but feel out of place. I’ve come across people with wealth – my next-door neighbor lives in a beautiful home on the river and is rich by definition.

 I can’t say I live in poverty either. I have been very blessed and Chris and I have worked very hard. But compared to the group we met, we are paupers.

We knew Don and Kathy from the time they lived modest lives, working hard to get them to the point of affluence. We are so proud of them and are so grateful to know such genuine and loving people. They have a BEAUTIFUL home and tons of nice things – yet are so grounded.

It was their friends, Craig and Melanie that we were visiting on New Year’s Eve that are off the charts wealthy. They live in a huge, extravagant development employing an army of landscapers, maids, butlers, and other various staff. As the story went, Melanie’s grandfather had started a business and later sold it for $400 million.

 Four. Hundred. Million. Dollars.

 It’s hard for most of us to even imagine. All of the money was then willed to Melanie’s dad who shared it with his family. They spend their days doing philanthropy work and run an event business.

As I mentioned in my previous post I have been reading Napoleon Hill’s book, Think and Grow Rich. In the book, the plan encourages one to set the level of wealth they wish to acquire and fixate that in their mind with a clear plan of what they intend to give in return. As a diehard lover of camping, and the show Tiny House Nation, I began to grapple with the idea of desiring such a lifestyle. People in this community live in cavernous homes, most of the rooms never to be used. Here I am, reading my book and supposedly planning for wealth beyond my wildest imagination when I suddenly began to struggle with the question:

 Do I really want all this?

I suppose you don’t have to have such a large house and attend swanky soirées. But do I even want the responsibility that goes along with obtaining such wealth?
I mean, how does one know if one’s friends are real or if they only associate with them because of wealth?

I suppose just by writing this I have answered my own question.

I don’t ever want to try to keep up with the Joneses. It is exhausting.

It would be one thing if the money dropped in my lap, and a totally different scenario to desire it enough to focus on that amount and make the decision to do anything it takes to get there.

 I know in my heart that I do have a burning desire for a significant income so that I can help others and live a comfortable life myself, but not necessarily to obtain more stuff. After working for so long in corporate America, sitting in a cubicle in order to acquire material things, I realized what I really value is time, a connection with nature, and my family. It was never more apparent than when I lost my dad so suddenly.

He passed away and all his material things were still left. You can’t take them with you.

Though I’m not where I want to be as far as income goes, I’ve made the decision to enjoy the ride, to always be learning, and to make real connections with people.

I’m so glad we went to visit our friends because it helped me make a few decisions about the direction I want to go. And I even learned a few things that inspired me.

 Kathy is a healthy eater too. She prepared a delicious pesto pasta dish before our night out at Melanie’s. The pasta was so delicious that I knew I had to recreate it when I returned home. The pesto was the perfect dressing for the warm pasta – and she used fresh tomatoes from her garden.

This dish is my version of the one she made; but using kale from my garden and sweet peppers from my CSA at KyV Farm since I didn’t have tomatoes on hand.

Kathy’s fresh pesto inspired me to make a few positive changes in my diet.

A few of the changes I want to make when it comes to diet are to eat more raw, dehydrated and fermented foods.

Raw:
While we were there visiting, Kathy pulled out a book to try and find a recipe before she made the pesto. I browsed through and fell in love and ordered it right away! SO many simple, fresh and raw recipes – stay tuned for variations of them this year!


The Beauty Detox Foods: Discover the Top 50 Beauty Foods That Will Transform Your Body and Reveal a More Beautiful You

Consuming raw foods is such a great way to preserve the enzymes that are lost in the cooking process.

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Dehydrated:

Next I plan to use my Excalibur dehydrator more. It is a great way to add variety to raw foods and to preserve extra fruits and veggies.

 Excalibur 3926TB Food Dehydrator, Black

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Fermented:

Finally, I want to add more fermented foods. My daughter’s naturopathic doctor has added fermented foods as part of the recovery of her diagnosed Leaky Gut. I think that fermented foods would do us all good. Fermentation is when a food goes through a lactofermentation process that preserves the food, creates enzymes, probiotics, B-vitamins and Omega 3’s. The key for my 6-year old is the probiotics to aid in digestion. I was told these German fermentation crocks are the best – but one can also ferment in glass jars as well.

7 L (1.9 Gal) K&K Keramik German Made Fermenting Crock Pot , Kerazo F2

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Garlic Kale Pesto Pasta

Serves 4
Vegan, Gluten Free
Printable Recipe

 

Ingredients

8oz quinoa pasta noodles
1 bunch kale, de-stemmed
Handful fresh green onions
1 clove garlic
1/4 cup cold pressed olive oil
1/4 tsp salt
3 Tbsp pine nuts
2 Tbsp raw pumpkin seeds
1 cup sliced sweet peppers

Directions

1. Cook pasta to package directions and set aside.

2. Blend kale, green onions, garlic, olive oil, salt and pine nuts in a blender; toss over pasta; stir in sweet peppers.

Estimated Nutrition Facts
4 Servings
Amount Per Serving

Calories 275.3
Total Fat 11.5 g
Saturated Fat 1.3 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.0 g
Cholesterol 0.0 mg
Sodium 226.6 mg
Potassium 548.6 mg
Total Carbohydrate 39.7 g
Dietary Fiber 7.3 g
Sugars 2.8 g
Protein 7.7 g

Vitamin A 485.3 %
Vitamin B-12 0.0 %
Vitamin B-6 16.9 %
Vitamin C 229.9 %
Vitamin D 0.0 %
Vitamin E 12.1 %
Calcium 12.7 %
Copper 20.8 %
Folate 8.2 %
Iron 17.1 %
Magnesium 17.1 %
Manganese 67.0 %
Niacin 6.6 %
Pantothenic Acid 1.4 %
Phosphorus 9.9 %
Riboflavin 12.5 %
Selenium 2.5 %
Thiamin 14.3 %
Zinc 10.7 %

*Percent Daily Values for Garlic Kale Pesto Pasta are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Please note:
The names in my story were changed for privacy.

This post contains affiliate links. These are products I love or that I’m saving for. My dad left me his gorgeous Excalibur dehydrator when he passed away and it is something I treasure. The fermentation crock is something I’m saving for. For now I am using jars. Should you choose to purchase any of these items I would be so grateful if you would use the links I provided. This will support the cost of running this blog – I receive a few pennies on the dollar at no additional cost to you. Many thanks!

Do the Best

Dec 292014
 

Time to get back to my roots with Sautéed Beet Greens with Zucchini and Brown Rice. Simple. Seasonal. Delicious.

Sautéed Beet Greens with Zucchini and Brown Rice

Sautéed Beet Greens with Zucchini and Brown Rice

…one of the tricks of opportunity. It has a sly habit of slipping in by the back door, and often comes disguised in the form of misfortune or temporary defeat. Perhaps this is why so many fail to recognize opportunity. ~ Napoleon Hill, Think and Grow Rich

A shocking email landed in my inbox just before Christmas. My consulting work with one local business that I really enjoyed had been absorbed into other internal roles. After a year of event planning – cooking demos, workshops, dinners and more, that experience had come to a very sudden end.  Though I knew there would be changes coming, and it was not personal, my ego was bruised because I wasn’t told in person and the timing of the holidays made it tough to answer questions about how my favorite consulting gig was going.

Thoughts are things.~ Napoleon Hill, Think and Grow Rich

Instead of being defeated, I got up and brushed myself off. I made the decision to shift my focus. I picked up my book “Think and Grow Rich, by Napoleon Hill”, about the power of positive thinking and visualization.

I took a moment to be grateful for the side business that I started in 2012.

My network marketing business. I can feel the eyebrows raising, so let me first explain. Network marketing, the REAL network marketing, is something everyone should do. Not the hyped up, over the top, say-anything-to-swindle-me kind of thing that exists in everyone’s imagination (that exists in corporate America too), I’m talking about the develop yourself, empower yourself, confidence building, seek to help others, overcome negativity, give hope and health kind of business. If it wasn’t for that business, I would never have come across this book. Though my side business doesn’t define me, it is not all I’ll ever do, it is part of how I have become who I am, and as I shift focus to my passion of finding a way to help children, animals, the environment and people in general, I use my business knowledge as a stepping stone to get where I want to go.

One of the weaknesses of mankind is the average person’s familiarity with the word “impossible”. ~ Napoleon Hill, Think and Grow Rich

For 2015 here is what I’ve decided to do.

Business:
I will gather myself, take a step forward every day towards my dreams and goals, and always be open to opportunity. Working with this business was only part of my consulting role (though a large part that I loved). I also enjoy educating others about food, cooking, essential oils etc. I will continue on with that, as well as continue with my own education.  I will always consider myself a student.
I am working on a product that will combine all the areas I’m passionate about. I will finalize and launch this year.
I will consider and make a decision about creating a mastermind group – a group of business minded and open minded people just as concerned about health, environment, animals and people as I am. Once the decision is made, I know we will find each other.

Blog:
I will finish the cookbook I spent the day working on after I received that email and will have it published by the end of January.
I will figure out how to revamp this blog to get rid of formatting issues. Somehow the photos end up scattered and I can’t figure out why!
I will continue to seek ways to increase my photography skills.

Spiritual:
I will spend time each day reading a motivational and inspirational work.
Each morning I will continue my focus on visualizing the future I desire as if I have already achieved it; focus on gratitude and spend time being present.
Once per day I will watch a video that enriches my spirit. I found Gabrielle Bernstein’s website and signed up for her email updates at http://gabbyb.tv/

What I’m letting go of:
Self judgment
Self doubt
Worry and anxiety


 As Marie Forleo says, the best discussions happen after the post. I would love to hear from you.

Have you been dealt a surprising setback at an inopportune time? How did you deal with it?
or
What are your focuses for 2015? What do you want to let go of?

Leave a comment and someone else that has experienced the same thing!

Did something in this post resonate with you? If so, share with others!


These greens were perfect to get me back on track. Tender zucchini and flavorful and nutritious beet greens were just what I needed. It is so nourishing for body and spirit to eat simply and seasonally. Beet greens are rich in carotenoids such as beta-carotene and lutein/zeaxanthin ~ high in antioxidants and provide wonderful benefits for the eyes. They may even aid in the prevention of macular degeneration.

Sautéed Beet Greens with Zucchini and Brown Rice

Sautéed Beet Greens with Zucchini and Brown Rice

Sautéed Beet Greens with Zucchini and Brown Rice

 Vegan, Gluten Free
Serves 4
Printable Recipe

Ingredients

1 tablespoon of olive oil
1/2 onion, sliced
2 cloves of garlic, minced
1 zucchini, chopped (Kyv Farm CSA)
1/4 tsp salt
1/4 tsp garlic powder
Fresh ground pepper
4 cups of beet greens (KyV Farm CSA)
2 cups cooked rice
1 tsp cider vinegar
Hot Sauce or crushed red pepper, to taste

Directions

1. Heat skillet over medium high heat; add olive oil; add onion, sauté about 4 minutes; add garlic sauté 2 minutes, add zucchini, cook 7 minutes; add beet greens 5 minutes; add cooked rice and vinegar; taste and re-season if necessary.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 163.3
Total Fat 4.6 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 234.4 mg
Potassium 512.2 mg
Total Carbohydrate 27.9 g
Dietary Fiber 4.1 g
Sugars 1.0 g
Protein 3.7 g

Vitamin A 58.1 %
Vitamin B-12 0.0 %
Vitamin B-6 6.0 %
Vitamin C 25.1 %
Vitamin D 0.0 %
Vitamin E 3.2 %
Calcium 5.7 %
Copper 6.3 %
Folate 4.0 %
Iron 7.7 %
Magnesium 9.7 %
Manganese 14.4 %
Niacin 1.9 %
Pantothenic Acid 1.7 %
Phosphorus 4.2 %
Riboflavin 6.3 %
Selenium 1.2 %
Thiamin 4.4 %
Zinc 1.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


You have the power

You have the power

Nov 222014
 

Change things up this Thanksgiving with this Vegan Caesar with Arugula and Kale. TO. DIE FOR. You may just lick the bowl. Right in front of the whole family.

A few exciting things have happened.

Vegan Caesar with Arugula and Kale

Vegan Caesar with Arugula and Kale

1) My CSA/Farm share just started up, 2) I got arugula in my first basket and 3) I figured out a way to prepare it where I actually enjoy it. Thank you Kris Carr. She posted links to 9 awesome arugula recipes and the first one I tried by Isa at Post Punk Kitchen was this Arugula Caesar recipe.

With just a few tweaks to make it my own, I knew I had found a gem. As a side note, my daughter was not nearly as thrilled about the recipe as I was. Hmpf.

Speaking of my daughter, allow me a shameless digression to plug our work; we just finished our second children’s book together in a series called Agnes and the Martian. The book is called Agnes and the Martian’s Camping Adventure. Shocking I know – if you know me, you know we love camping. We even have a blog about THAT.

 Back to the story at hand. Thanksgiving and this salad. What do you plan to make? Are you going to try something new this year? I plan to make coconut pumpkin soup (vegan version), a veggie lentil loaf, roasted Brussels stuffing, and this salad.

Vegan Caesar

Vegan Caesar

Vegan Caesar with Arugula and Kale

Serves 6
Vegan, Gluten Free
Printable Recipe

Dressing:
1/4 cup tahini
1/4 cup water (plus more for thinning)
1/2 tsp apple cider vinegar
2 teaspoons fresh grated garlic (see note)
2 tablespoons nutritional yeast flakes
2 teaspoons whole grain dijon mustard
1/4 teaspoon salt

Salad:
1 bunch kale, chopped
Handful of baby arugula
15 oz can chickpeas, rinsed and drained (about 1 1/2 cups)
1 avocado diced
Fresh black pepper to taste

Directions

1. Mix dressing ingredients in a blender. Place kale in a large bowl; massage dressing into kale; stir in arugula until well coated; top with chickpeas, avocado, and black pepper; toss well.

Nutrition Info
6 Servings
Amount Per Serving

Calories 253.8
Total Fat 11.4 g
Saturated Fat 1.6 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 500.3 mg
Potassium 691.4 mg
Total Carbohydrate 31.0 g
Dietary Fiber 9.5 g
Sugars 1.9 g
Protein 10.2 g

Vitamin A 304.4 %
Vitamin B-12 22.2 %
Vitamin B-6 112.5 %
Vitamin C 88.0 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 18.0 %
Copper 27.7 %
Folate 39.8 %
Iron 19.5 %
Magnesium 18.0 %
Manganese 60.5 %
Niacin 55.7 %
Pantothenic Acid 10.3 %
Phosphorus 23.0 %
Riboflavin 106.3 %
Selenium 10.6 %
Thiamin 122.2 %
Zinc 15.9 %

*Percent Daily Values for Vegan Caesar with Arugula and Kale are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

312d351d8f1bc13f1225669f901a83bc

Nov 052014
 

Bean Burger, Avocado and Sweet Potato Stacks are a delicious way to start celebrating the Thanksgiving Season.

Creamy avocado and tender sweet potato proudly stand atop a bed of hearty kale for this feast – perfect as a unique dish for a dinner party and simple enough for a weeknight meal.

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

There is so much to be thankful for this year. In this post (that is long overdue) I thought I might list a few of these wonderful blessings.

I spend time each morning doing three things when I wake up. I quiet my mind for just a few minutes, visualize where I want to be in life, as if I’ve already achieved it, and spend a few minutes focusing on gratitude.

I have a safe, warm home to live in.
Running water.
My health.
My husband and daughter.
A loving family.
Wonderful friends.
Plenty of healthy food.
Transportation.
Freedom.
Time. Time to be quiet and time with my family and friends.

Though my blog has been taking a bit of a backseat to a few projects I’m working on, it is a wonderful outlet, and I’m so grateful for all of my readers. Thank you to all of you. Over the years I have met so many other bloggers and readers that I’m blessed to be a part of this amazing community.

May you spend today focused on gratitude as well, and may it bring back to you love, joy and positivity!


News:

Before I leave you with the recipe – I’ll share information about my next upcoming live cooking demo. It will be on November 18th at Native Sun in Mandarin, 6pm. You will leave with a belly full of pumpkin soup, delicious samples and tons of tips on having a stress free holiday. The details and how to sign up will be released soon on Native Sun’s Event Page. Seating is limited so save the date and I hope to see you there!


Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad

 Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 large sweet potato
1 tsp coconut oil
1/8 tsp Himalayan salt (or any salt will do)
4 bean burgers, premade, like Sunshine Burgers, or homemade
2 ripe avocados, peel and seed removed and sliced
1/4 red onion, sliced

Kale Salad
1 bunch kale
1/4 red onion
1 tsp olive oil
1 Tbsp Dijon mustard
1/2 Tbsp maple syrup
1 1/2 Tbsp balsamic vinegar
1 clove garlic, minced
2 Tbsp raisins

Directions

1. Preheat oven to 375F; massage sweet potato with oil and sprinkle with salt; poke holes event over skin with fork; wrap sweet potato in foil; bake 40 minutes or until soft. Remove from oven and cool.

2. Meanwhile, remove leaves of kale from stems and chop; slice red onion thinly and top kale; mix olive oil; mustard; maple, balsamic and garlic in a small bowl; pour over kale and onion mixture; massage until kale begins to break down and fibers soften. Top with raisins.

3. Heat bean burgers; slice sweet potato; layer 1/4 kale mixture, one slice sweet potato, two slices of avocado, bean burger, another slice sweet potato; another slice avocado and some fresh onion on each of four plates.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 498.2
Total Fat 28.3 g
Saturated Fat 4.6 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 9.4 g
Cholesterol 0.0 mg
Sodium 425.9 mg
Potassium 979.4 mg
Total Carbohydrate 53.4 g
Dietary Fiber 19.3 g
Sugars 9.2 g
Protein 11.6 g

Vitamin A 529.5 %
Vitamin B-12 0.0 %
Vitamin B-6 30.2 %
Vitamin C 131.9 %
Vitamin D 0.0 %
Vitamin E 14.8 %
Calcium 16.3 %
Copper 25.9 %
Folate 25.4 %
Iron 15.3 %
Magnesium 15.1 %
Manganese 53.1 %
Niacin 15.3 %
Pantothenic Acid 18.6 %
Phosphorus 12.3 %
Riboflavin 16.7 %
Selenium 3.2 %
Thiamin 13.3 %
Zinc 8.4 %

*Percent Daily Values for Bean Burger, Avocado and Sweet Potato Stacks over Kale Salad are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Gratitude

Gratitude

Oct 162014
 

I have it! Just for you, a (MUCH) healthier Uncrustables alternative!
Whole grain, sugar free, wheat free, nut free, dairy free, preservative free, GMO free, kid tested and easy to make!

Healthier Uncrustables

Healthier Uncrustables

My daughter has many demons to battle – food allergies and chronic ear infections. I have written many times about her allergies, but I haven’t spoken much about her ear infections. Recently, upon a order from the pediatrician to have her third set of tubes in I put the breaks on. WHY is this happening? Obviously the tubes are a bandaid covering up the real issue.

After a trip or two to Naturopathic Doctor, Dr Jon Repole, we are working through a proper diagnosis that engages several holistic methods including diet, probiotics, chiropractic adjustments, massage, essential oils and agitating the lymph system. After discussing diet, I realized I had been adding quite a bit of wheat back in and she was consuming too much sugar in the form of jelly, honey etc. Though her external allergies were ok, it may be part of the cause of the fluid and inflammation in her ears.

Part of my process of changing her diet, and the diet of our whole family, is to read ingredients on food labels and look for healthier alternatives. Dr Repole made the suggestion to switch from Ezekiel bread to a local company called DeLand bakery with a very simple ingredient list.

I know how hard it is to change a child’s diet in an attempt to make it healthier and want to help parents out there struggling with the same issues. I sometimes eat lunch at my daughter’s school and the processed and packaged “food” is typically on the plates – Uncrustables and Lunchables are commonplace for kids that bring lunch from home. Though this is a few more steps – the nutrient content, exclusion of preservatives and GMOs is well worth it.

 


THEIRS

Ingredients

BREAD: GMO ENRICHED UNBLEACHED FLOUR (PROCESSED FLOUR REQUIRES NUTRIENTS TO BE ADDED BACK IN) (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, FERROUS SULFATE, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, UNBLEACHED WHOLE WHEAT FLOUR, GMO HIGH FRUCTOSE CORN SYRUP, GMO SOYBEAN OIL, CONTAINS 2% OR LESS OF: SALT, YEAST, DOUGH CONDITIONERS (TRANS FAT DISTILLED MONOGLYCERIDES, DATEM (DOUGH CONDITIONER LINKED TO ASTHMA), ENZYMES (WITH AMYLASE (FROM BACTERIA, FUNGUS OR SWINE. MAY BE GMO), LIPASE, ASCORBIC ACID (PRESERVATIVE), CALCIUM PEROXIDE (USED TO BLEACH FLOUR. BANNED IN CHINA AND THE EU), AZODICARBONAMIDE (INGREDIENT IN YOGA MATS LINKED TO ASTHMA AND ALLERGIES!!!!), WHEAT STARCH]).

PEANUT BUTTER: PEANUTS, DEXTROSE (FORM OF SUGAR), SUGAR, MONO AND DIGLYCERIDES (FOOD ADDITIVE), CONTAINS 2% OR LESS OF: FULLY HYDROGENATED VEGETABLE OILS (GMO TRANS FAT) GMO SOYBEAN AND/OR COTTONSEED AND/OR RAPESEED), SALT, MOLASSES.

GRAPE JELLY: GRAPE JUICE, GMO HIGH FRUCTOSE CORN SYRUP, GMO CORN SYRUP, CONTAINS 2% OR LESS OF: PECTIN, GMO CITRIC ACID, POTASSIUM SORBATE (PRESERVATIVE).

vs.

MINE

Ingredients purchased at Native Sun Natural Food Market

BREAD: DeLand Oat Bread: Oat bran, Oatmeal Flour, Filtered Water, Sea Salt, Baking Powder (Gluten Free option is available.)

SUNBUTTER: MaraNatha Sunflower Seed Butter: Roasted Sunflower Kernel Seeds, Sea Salt.

JELLY: Dates, Water, Himalayan Salt


 

Healthier Uncrustable
Healthier Uncrustable

Healthier Uncrustables Alternative

Vegan, Wheat Free

Ingredients

2 slices DeLand oat bread
1 Tbsp date “jelly” (see directions below)
1 1/2 Tbsp MaraNatha sunflower seed butter

Directions

1. Lightly toast bread; spread on sunflower seed butter and date paste; cut off crusts.

**Date “Jelly” Directions: Soak 1 lb pitted dates in 1 cup water overnight. Blend dates, water and 1/8 tsp Himalayan salt until a smooth paste is formed.
***I haven’t tried this yet, but make a bunch up and place them in the freezer and pull out as needed. I bet they will work great!

Nutrition Facts
1 Serving
Amount Per Serving

Calories 330.0
Total Fat 12.0 g
Saturated Fat 1.5 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 290.0 mg
Potassium 120.0 mg
Total Carbohydrate 44.8 g
Dietary Fiber 5.0 g
Sugars 16.8 g
Protein 7.8 g

Vitamin E 20.3 %
Calcium 2.5 %
Copper 18.8 %
Iron 7.0 %
Magnesium 18.8 %
Niacin 9.0 %
Zinc 7.5 %

*Percent Daily Values for a Healthier, Whole Food Uncrustables alternative are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Sep 142014
 

North African Spiced Vegetable Kebabs with Coconut Tahini Sauce. Fragrant olive oil, fresh ginger, cumin, cinnamon and allspice – oh my!

North African Spiced Kebabs

North African Spiced Kebabs

The other night I wanted something a little different.

Something with some SPICE to it. And a creamy sauce to balance it out.

 North African, or Chermoula, spiced kebabs with a coconut tahini sauce. Perfect.

Ethnic food is so exciting to create – new flavors and textures to be discovered. These kebabs in particular made me realize how much I miss the creative side of food. Life has gotten so busy since leaving my corporate job (ironically enough). I have resorted to discovering delicious semi-homemade dishes due to lack of time, but I love the times I can slow down and savor.

I had be researching different ethnic foods when I came across the definition of Chermoula. It sounded so appealing, but of course I threw in a few variations.

I added fresh ginger for a bit of a kick and fresh lemon – though preserved lemon would be delicious too.

As I was chopping my vegetables and mixing my sauce I got to thinking.

How old is this dish? Who originally created Chermoula? Is it more healthful to eat the way our ancestors did?

National Geographic has had a really interesting series on how we will feed the population of the future and the state of health, food and nutrition. The article in this month’s issue, written by Ann Gibbons is fascinating. She dissects the origins of the Paleo diet. This diet asserts that there are a few experts saying that we should eat what the cave man ate.

But who was the cave man? Did every population across the globe eat the same exact foods?

The author asserts, “As we look at 2050, when we’ll need to feed two billion more people, the question of which diet is best has taken on a new urgency. The foods we choose to eat in the coming decades will have dramatic ramifications for the planet. Simply put, a diet that revolves around meat and dairy, a way of eating that’s on the rise throughout the developing world, will take a greater toll on the world’s resources than one that revolves around unrefined grains, nuts, fruits and vegetables.”

“Until agriculture was developed around 10,000 years ago, all humans got their food by hunting, gathering, and fishing.”

There are very few indigenous tribes left and scientists are rushing to study their habits before they disappear. Why are there such low instances of diseases from every population from the meat eating Inuit Indians to the plant eating populations of rural China. What are they doing that we aren’t doing?

The Paleo way of life suggests that if we eat what we think our ancestors ate, we will be eating healthfully. Free range meats, fish, no dairy or grains and select fruits and vegetables. But what about HOW they obtained their food?

There are a few things that we forget when we think Paleo. Our hunter-gatherer ancestors had to hunt their food, on foot, with a spear. The kind of energy this requires is astronomical, therefore they craved more caloric, energy dense foods.

That being said, no one actually ATE meat all that often. “Everybody thinks you wander out into the savanna and there are antelopes everywhere, just waiting for you to bonk them on the head,” the article states. When meat was scarce, which was OFTEN, they relied on plants. Even the Paleolithic man’s diet was mostly plant based – 70% or more, and many times, completely plant based, depending on the season and location.

When it comes down to it, humans have survived on just about anything. Our hallmark is our adaptability, the article stresses. It is when we adopt the diet of today that the diseases begin to run rampant- the GMO foods in everything from plants to the feed of livestock and dairy cows, the salt and sugar, the amount of processed foods, and our lack of exercise.

Experts actually say that we have the Paleo diet wrong. It does well to focus on unprocessed foods and no dairy; however, the focus on meat, albeit free range, is not in line with how the Paleolithic man actually ate, nor is the activity level near what would be required to offset the meat consumption.

I think Michael Pollan sums it up well – Paleo diet or not.

“Eat food. Not too much. Mostly plants.”

And I’ll add in – and get up and move.

North African Spiced Kebabs

North African Spiced Kebabs

North African Spiced Vegetable Kebabs with Coconut Tahini Sauce

Serves 4
Vegetarian, Gluten Free
Printable Recipe

*Vegetable Marinade and Dressing

1 tsp ground cumin
1 tsp sweet paprika
½ tsp sea salt
1/8 tsp fresh ground pepper
1/8 tsp ground coriander
1/8 tsp ground cinnamon
Pinch allspice
¼ tsp minced fresh ginger
Juice ½ lemon
3-4 Tbsp olive oil

Kebabs

1 Japanese eggplant
1 small zucchini
1 small yellow squash
½ red onion

Coconut Tahini Sauce

¼ cup unsweet coconut milk
½ tsp raw honey
¼ cup raw sunflower seeds
3 Tbsp water
½ Tbsp white miso
½ Tbsp tahini

Directions

1. Preheat oven to 375F; soak wooden skewers in water.

2. Mix marinade ingredient in a small bowl and set aside. Blend coconut tahini sauce ingredients in a small blender and set aside.

3. Slice kebab vegetables; thread onto wooden skewers; brush marinade over vegetables evenly; set remaining marinade aside for dipping later; roast vegetables for 30 minutes, or until golden. Serve 1 skewer over garlic Naan or Garbanzo Bean Garlic Naan; top with coconut tahini sauce.

*In a time crunch, try subbing 1 tbsp Za’atar, Curry or Vindaloo seasoning blend and adding the lemon and olive oil.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 217.2
Total Fat 15.4 g
Saturated Fat 2.3 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 8.7 g
Cholesterol 0.0 mg
Sodium 12.8 mg
Potassium 630.9 mg
Total Carbohydrate 19.2 g
Dietary Fiber 6.1 g
Sugars 3.6 g
Protein 4.3 g

Vitamin A 14.2 %
Vitamin B-12 3.1 %
Vitamin B-6 16.2 %
Vitamin C 25.7 %
Vitamin D 0.0 %
Vitamin E 25.1 %
Calcium 7.0 %
Copper 15.9 %
Folate 17.3 %
Iron 7.0 %
Magnesium 12.4 %
Manganese 27.3 %
Niacin 9.1 %
Pantothenic Acid 10.1 %
Phosphorus 16.9 %
Riboflavin 8.4 %
Selenium 9.3 %
Thiamin 10.2 %
Zinc 6.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

9-5-2014 3

Sep 052014
 

I am so excited about this flourless Chickpea, Olive Oil and Garlic Naan recipe that I could do cartwheels!

Chickpea Garlic Naan Recipe

Chickpea, Olive Oil and Garlic Naan Recipe

With a lovely bread-like texture and light crisp crust I’m wondering what took me so long to create something delicious with chickpea flour. My friend Vivian has been telling me for months that I had to try it. She uses it to make pancakes, breads, tortillas and more. I played around with the liquid ratios and found that you need to thin the flour quite a bit and let it bake up. Next time I might try coconut oil and see how that goes. I could definitely see making this for a crowd so I might try it out at the next cookout! If you do the same, don’t be shy with the olive oil – use a bit extra and let it really soak in, and try mixing some roasted garlic in with the batter. This is best served immediately out of the oven and my version is only 80 filling calories per square so go ahead and enjoy two squares. I won’t tell.

(I’m even MORE excited about the recipe in the next post….stay tuned. Hint…see the below photo. Can I say OMG?)

Chickpea Garlic Naan Recipe

Chickpea Garlic Naan Recipe

Chickpea Garlic Naan

 Vegan, Gluten Free, Flourless
Serves 12
Printable Recipe
Inspired by Vivian, Owner of KyV Farm

Ingredients

2 cups garbanzo bean flour
scant 3 cups water
1 tsp garlic powder
1/2 tsp salt
1/8 tsp pepper
2-3 Tbsp olive oil

Directions
1. Mix flour, water, garlic powder, salt and pepper in a large bowl until well blended. Let sit 2-4 hours to fully incorporate all ingredients.

2. Prepare 9×13 pan with oil, brush evenly over surface; pour batter into pan.

3. Bake at 375F for 25-30 minutes, or until a knife comes out clean; remove from oven, cool, cut into 12 squares; sprinkle with additional sea salt if desired. Serve immediately.

*Reheat any left over bread.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 80.1
Total Fat 3.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 106.8 mg
Potassium 3.1 mg
Total Carbohydrate 9.0 g
Dietary Fiber 1.7 g
Sugars 1.7 g
Protein 3.5 g

Vitamin A 0.2 %
Vitamin B-12 0.0 %
Vitamin B-6 0.4 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 1.4 %
Calcium 0.7 %
Copper 0.0 %
Folate 0.0 %
Iron 4.3 %
Magnesium 0.1 %
Manganese 0.2 %
Niacin 0.0 %
Pantothenic Acid 0.0 %
Phosphorus 0.1 %
Riboflavin 0.0 %
Selenium 0.1 %
Thiamin 0.1 %
Zinc 0.1 %

*Percent Daily Values for Chickpea Garlic Naan Recipe are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs. Do What Makes you Oh SO Happy

Jul 302014
 

 Your alarm wakes up out of a dead sleep and you hit the snooze button…. four times. Finally you drag yourself out of bed, get dressed and when you walk out the door a wall of heat and humidity hits. It is time to fight back naturally with hydrating FOODS for Summer.

Hydrating Foods

Hydrating Foods

Recently I led a workshop at Native Sun about fighting summer fatigue and having more energy naturally.  The research is so surprising, I just can’t keep it to myself!.

Interestingly, one of the primary ways to fight back is through proper hydration, and hydrating foods should always be first on your list. The chart above shows some top hydrating foods. One of the BEST and simplest salads to hydrate is mixture of fresh berries, cucumber and watermelon.

Now let’s talk about the effects of dehydration.  Dehydration impairs your thinking, digestion, energy, how you move, aches and pains and can even age your skin.  It can be one of the main reasons for headaches, dizziness and irritability.

Taking in too little fluid is a major cause – your body loses fluid and electrolytes. Electrolytes are minerals in your body fluids that carry an electric charge. Why is this important? Because they affect the acidity and pH balance in your body, they regulate the amount of water you retain, and they are not found in water. They are in natural sodium, calcium and potassium to name a few.

Water Content of Fruits and Vegetables

Source

In turn, one great way to hydrate properly in the summer is not only through water, but also through sodium balance!

The right kind of sodium is key to proper body function. It keeps fluids in balance, maintains blood pressure, digestion and metabolism, supports muscles and nerves, and is key for calcium absorption. It has even been called the “youth mineral” because of it’s benefits for our joint and ligaments – keeping them young and healthy.

A word of caution when it comes to sodium balance and endurance athletes or anyone working outside in the heat – you are at higher risk of hyponatremia. Hyponatremia is when your blood sodium falls below a level 135 of milliequivalents per liter (mEq/L). According to the National Institute of Health, the normal range is 135 to 145 mEq/L from depleting your sodium stores through sweat and drinking too much water. Because you lose sodium through sweat, drinking too much water during endurance activities, such as marathons and triathlons, can dilute the sodium content of your blood.

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Don’t simply add table salt.

Table salt (NaCL) is mined from underground salt mines, processed, refined and stripped of the natural sodium and then anti-caking agents are added. What you want is the true organic sodium (Na). Most Americans are actually deficient in Na and consume way too much NaCl. While table salt stores in our bodies, any excess in natural sodium will be excreted.

Instead of adding table salt to your diet, add some foods that naturally contain sodium. Natural sea salt, fruits and vegetables.

  • Beets 65 milligrams sodium per beet
  • Celery and Carrots 50 milligrams in one stalk or one carrot
  • Spinach 125 mg per cooked cup
  • Swiss chard 300 mg per cooked cup
  • Also, asparagus, barley, lentils, coconut, okra, kale, raisins, red cabbage
Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

The organic sodium in these foods actually alkalizes the body and helps neutralize acidity from fried foods, meats, cheeses, alcohol and any processed foods etc. Without organic sodium, our bodies are clever, they will neutralize the acid from the mineral stores in our bodies – including our bones.

Finally, add Omega 3’s to your diet. Many people think flax when they think Omega 3’s; however, flax is a phytoestrogen like soy, and can alter the body’s hormone balance. The best form of plant based Omega 3 I have found is milled chia. I eat two tablespoons daily of a blend called Mila and have been doing so for three years. Mila specifically has been cleaned of mold, dirt and insect pieces that you find in generic chia. It is then carefully milled, or sliced open, to create more surface area for your body to suck up the nutrients. Finally, each crop is tested for nutrient content and blended for consistent levels of fiber, Omega 3 and other vitamins and nutrients. The fats in Omega 3 foods hold on to hydration in the body and help it from being excreted. Chia has extreme absorption qualities and can absorb many times it’s weight in liquid, keeping you hydrated longer. If you have ever heard of the book Born to Run, chia is the food utilized by the Aztec Indians of the Copper Canyon. They would take chia on their long and arduous runs for nutrition and hydration!

* Info on Mila * To try some use US11065661 * Video *


Have you heard of these ideas on fighting fatigue, tiredness and dehydration? What are some of your tips?

If you liked this post, please comment and share with others!


Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Fresh Berry and Yogurt Bowl with Mila

Vegan, Gluten Free
Serves 2
Printable Recipe

Ingredients

1 cup non-dairy yogurt
1 pint fresh berries
2 Tbsp milled chia such as Mila
Sprinkle of natural sea salt

Directions

1.  Pour 1/2 cup yogurt into each bowl; top with 1 Tbsp Mila; divide the berries evenly; sprinkle natural sea salt.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 142.3
Total Fat 5.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 188.5 mg
Potassium 109.6 mg
Total Carbohydrate 16.3 g
Dietary Fiber 7.1 g
Sugars 8.2 g
Protein 8.0 g

Vitamin A 1.5 %
Vitamin B-12 0.0 %
Vitamin B-6 1.3 %
Vitamin C 19.7 %
Vitamin D 0.0 %
Vitamin E 3.6 %
Calcium 0.5 %
Copper 2.2 %
Folate 1.1 %
Iron 3.7 %
Magnesium 6.4 %
Manganese 10.2 %
Niacin 1.3 %
Pantothenic Acid 0.7 %
Phosphorus 6.3 %
Riboflavin 2.1 %
Selenium 0.6 %
Thiamin 2.3 %
Zinc 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.