Mint Breeze Green Smoothie

Ingredients:

·       1 small banana (about 5")

·       2 handfuls spinach

·       1/2 cup coconut milk

·       1/2 cup mint leaves

·       1 tsp vanilla

Directions:

Blend all ingredients together in blender and enjoy! Can adjust proportions of coconut milk to have thicker/thinner smoothie. Makes about 8 ounces.

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Chia Seed Pudding

Chia seeds are a wonderfully nutrient dense food - with 0 net carbohydrates (1 tbsp provides 6 grams of fiber, however!), omega 3 fatty acids, and a complete protein! 

They also contain an abundance of minerals to keep your bones strong. 6 times more calcium than milk, 64% more potassium than a banana, 32% of your daily magnesium (more than broccoli), 6 times more iron than spinach, and more niacin than corn, rice & soy!

And just for an added benefit, chia seeds have powerful antioxidants. Antioxidants are incredibly important in cancer prevent! Chia seeds have double the amount antioxidants found in blueberries.

While there are an infinite amount of possibilities of ways to enjoy chia seeds, this is one of my favorite!

Ingredients:

·       4 TBSP chia seeds

·       3/4 cup coconut milk

·       1 tsp vanilla extract

·       1/2 banana, chopped

·       1/4 cup cocao nibs

·       1 tsp cinnamon

Directions:

Soak coconut seeds in coconut milk for 15-30 minutes - making sure to stir a few times. The chia seeds will begin to form a sort of "gel" that makes a perfect pudding!

Add vanilla extract and banana and top with cocao nibs and cinnamon. 

Enjoy for breakfast, lunch a great snack any time of the day!

Other variations: Include apples, berries, dried fruits, almonds, walnuts, nutmeg, etc.

Delicious Gluten Free Vegan Carrot Muffins with Coconut Icing

Ingredients for muffins:

·       3 cups gluten free all-purpose flour (like Bob's Red Mill)

·       1 tablespoon baking soda

·       1 tablespoon baking powder

·       1 teaspoon xanthan gum

·       1 1/2 teaspoons salt

·       1 tablespoon ground cinnamon

·       2 teaspoons ground ginger

·       1/2 teaspoon ground nutmeg

·       2/3 cup coconut oil

·       1 cup agave nectar (or honey)

·       1 cup coconut milk (unsweetened - in BOX, not in can)

·       1 tablespoon vanilla extract

·       1/2 cup hot water

·       3 cups shredded carrots

Directions:

·       Preheat oven to 325 degrees F. Line 2 standard 12-cup muffin tins with paper liners.

·       Mix dry ingredients together well with fork or whisk: gf flour, baking soda, baking powder, xantham gum, salt, cinnamon, ginger, and nutmeg.  

·       Melt coconut oil and mix in vanilla extract, coconut milk, and agave nectar.

·       Pour wet ingredients into dry ingredients and mix well. Add hot water and continue mixing until batter is smooth.

·       Using a spatula, fold in carrots until evenly distributed.

·       Pour 1/3 cup batter into each prepared cup and cook for 25 minutes.

·       Cool for twenty minutes.

·       Top with Vanilla Coconut Icing and enjoy!

*Recipe adapted from Baby Cakes

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Super Food: Chocolate Berry Pudding

Ingredients:

·       3 tbsp chia seeds

·       1/2 cup coconut milk (unsweetened)

·       1 tbsp cacao nibs

·       1 tbsp goji berries

·       1 tsp vanilla extract 

·       cinnamon, sprinkled to taste

Directions:

Pour 3 tablespoons chia seeds into bowl and mix with coconut milk.  Add vanilla and stir.  Let soak for about ten minutes before adding cacao nibs and goji berries.

Extras to include: nuts, coconut flakes, and fruits! Store in the fridge or eat immediately... and ENJOY!

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Creamy Peanut Butter Smoothie

Blend all ingredients and feel free to adjust coconut milk ratio for thicker/thinner smoothie.

Ingredients:

·       3 cups spinach

·       1 cup coconut milk

·       2 tbsp peanut butter

·       2 tsp vanilla extract

·       2 ripe bananas (can be fresh or frozen)

Genius Idea!

For Us Peanut Lovers~

Banana Almond Smoothie

This delicious smoothie is not only packed with protein, but also fiber, vitamins and minerals from the spinach and banana.

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Ingredients:

·       2 tbsp almond butter

·       2 cups loosely packed baby spinach

·       1 banana

·       1 1/3 cup coconut milk

·       1 tsp vanilla extract

·       Sprinkle with cinnamon

 

Directions:

Mix together in blender and ENJOY! 

Pumpkin Banana Bread

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Ingredients:

·       1/3 cup pumpkin

·       2 brown bananas

·       2 eggs

·       1 teaspoon vanilla

·       1 tablespoon maple syrup

·       1 teaspoon baking powder

·       1 teaspoon baking soda

·       1/2 cup coconut flakes

·       1 cup almond flour

·       1/2 cup Bob's Redmill Gluten Free All Purpose Baking Flour

·       1 teasooon cinnamon

·       1 teaspoon "Pumpkin Pie Spice" (from Trader Joe's, or use 1 teaspoon nutmeg)

 

Directions:

1.     Preheat oven to 350 degrees Farenheit.

2.     In a medium sized bowl, combine the pumpkin, bananas, eggs, vanilla, and maple syrup.

3.     In antoher medium sized mixing bowl, baking powder, baking soda, coconut flakes, almond flour, all purpose flour, cinnamon, and pumpkin pie spice.

4.     Combine the wet and dry ingredients. Stir until well mixed.

5.     Optional: add chocolate chip cookies for taste. 

6.     Spray a small bread pan evenly with non-stick coconut spray. Put mix into pan. 

7.     Bake for 35 minutes and enjoy. :)

Simple Summer Green Smoothie

With an abundance of fresh fruits in the summertime (especially fruits like blueberries, strawberries, blackberries, etc), it is the perfect time to blend in to a delicious green smoothie! A great way to add an extra dose of cool is to use frozen berries!

 

Ingredients:

·       2 cups leafy greens (kale or spinach are my favorites)

·       1 cup fruit (berries, pineapple, mango, etc) 

·       1 cup unsweetened coconut milk

·       3 tbsp hemp seeds or other non-dairy protein powder (If using this smoothie as a meal, make sure to include a source of protein. Can also eat nuts or seeds or eggs alongside smoothie and not blend it in).

Directions:

Blend all ingredients together and ENJOY!

Berry Buckwheat Porridge

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Buckwheat! Who even knew that buckwheat was a delicious food we could eat… and despite the word “wheat” in its name, is actually gluten free?! These beautiful little diamond shaped grains are nutrition superstars. They contain plentiful amounts of vitamins and minerals and nutrients like fiber, protein, iron, niacin, manganese, phosphorus, potassium, zinc, copper and magnesium.

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The mornings are getting cooler and I’m finding myself craving warmer foods for breakfast. Oatmeal and chia seed pudding have become boring…. it was time to venture into some new gluten free breakfast territory. With a little online sleuthing, I found some buckwheat inspiration! My favorite kind of cooking is when I can have leftovers for days, and this was a major score that one cup of (raw, uncooked) buckwheat lasts for four breakfasts! SCORE!

Here’s the simple recipe - enjoy!

Ingredients:

  • 1 cup buckwheat groats*

  • 2 cups water

  • 1/2 teaspoon salt

  • 1 teaspoon vanilla extract

  • 1 cup frozen blueberries

    *Here in Sacramento, I found the buckwheat groats in the bulk section of the Sacramento Natural Foods Coop. I also hear they’re available at Whole Foods.

Add In’s/Toppings:

  • 1/4 cup vanilla unsweetened hemp milk

  • 1-2 teaspoons maple syrup

  • 1/2 cup fresh strawberries

  • 1/4 cup pecans

  • Pumpkin Spice (from Trader Joe’s) or just plain ole’ cinnamon

Directions:

  1. Add the water and buckwheat groats to a pot.

  2. Add in salt, vanilla and frozen blueberries and bring to a boil.

  3. Allow groats to simmer for at least ten minutes - and check the texture of the groats. They should be squishy, but not mushy or too watery.

  4. Once the groats have cooked to a tender state with all the water absorbed, scoop out one serving and add desired toppings.

*Recipe adapted from: Simple Buckwheat Groats for Breakfast.

Spring Strawberry Smoothie

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This tasty smoothie is a perfect meal replacement with 12 grams of protein. Just a few simple ingredients that makes for a quick and easy (and delicious) smoothie!

Ingredients:

  • 1.5 cup strawberries (frozen is great)

  • 1 banana

  • 4 dates (take pit out)

  • 1/2 cup spinach

  • 2 tbsp peanut butter

  • 1/2 cup unsweetened hemp milk

  • 1 tbsp hemp seeds (to add on top)

Use high speed blender to blend all ingredients together (besides hemp seeds) until a smooth texture emerges. Can add more/less hemp milk, depending on your desired thickness.  Top with hemp seeds for a nice little crunch and added protein! Enjoy!

Pumpkin Pie Smoothie

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Happy Halloween, my friends! Here is a delicious and festive Halloween treat for you to enjoy :) 

 

Ingredients:

  • 1 ripe banana

  • 2/3 cup pumpkin puree (organic, from a can)

  • 1 cup unsweetened non-dairy milk (my favorite is unsweetened vanilla hemp milk)

  • 1 tablespoon maple syrup

  • ¼ teaspoon vanilla extract

  • 1 teaspoon pumpkin pie spice (from Trader Joe's)

  • ½ teaspoon cinnamon

  • 1 scoop vanilla Vega protein powder

Directions:

Blend all ingredients in high-speed blender. Adjust thickness to liking – with more/less non-dairy milk.  ENJOY!

 

Recipe created by: Meghan O’Hara, RD, Health Coach

Festive Mint Green Smoothie

Mint Green Smoothie


Who doesn't love a good festive celebration? And how about a celebration that actually helps you feel healthier and not hungover the day after? With just these few ingredients, you're sure to love this mint green smoothie!

 

Ingredients:

  • 1 banana

  • 4 dates (take the pit out)

  • 1/2 cup mint

  • 1 & 1/2 cup spinach

  • 2 cups vanilla (unsweetened) hemp milk

  • 2 tablespoons hemp seeds (or other favorite nut/seed or pro powder)

Directions:

  1. Dump all ingredients into high-speed blender and blend together!

  2. Enjoy!

Chia Seed Pudding

 

Chia seeds are a wonderfully nutrient dense food - with 0 net carbohydrates (1 tbsp provides 6 grams of fiber, however!), omega 3 fatty acids, and a complete protein! 

They also contain an abundance of minerals to keep your bones strong. 6 times more calcium than milk, 64% more potassium than a banana, 32% of your daily magnesium (more than broccoli), 6 times more iron than spinach, and more niacin than corn, rice & soy!

And just for an added benefit, chia seeds have powerful antioxidants. Antioxidants are incredibly important in cancer prevent! Chia seeds have double the amount antioxidants found in blueberries.

While there are an infinite amount of possibilities of ways to enjoy chia seeds, this is one of my favorite!

Ingredients:

·         4 TBSP chia seeds

·         3/4 cup coconut milk

·         1 tsp vanilla extract

·         1/2 banana, chopped

·         1/4 cup cocao nibs

·         1 tsp cinnamon

Directions:

Soak coconut seeds in coconut milk for 15-30 minutes - making sure to stir a few times. The chia seeds will begin to form a sort of "gel" that makes a perfect pudding!

Add vanilla extract and banana and top with cocao nibs and cinnamon. 

Enjoy for breakfast, lunch a great snack any time of the day!

Other variations: Include apples, berries, dried fruits, almonds, walnuts, nutmeg, etc.