Recipe: Chocolate Cherry Smoothie 🍒

Boy have we missed juicy organic cherries. Now that we were able to procure some from the local grocery store, we combined our love of this fruit with another favorite food, chocolate. Like many of our recipes, we try to avoid added sugar – even too much of the more natural, healthier kind- so adjust to your sweet tooth accordingly. Give this cherry chocolate smoothie a try!

Prep time: less than 5 minutes

Servings: about 4, makes ~64oz

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

4 cups non-dairy milk (we used hazelnut from Elmhurst)

1 cup swisschard and/or kale

1 cup cherries (fresh or we used frozen too cool this drink down even more) and 1 cup blueberries

2 tbsp cacao nibs

2 tbsp cacao powder

2 tbsp beet powder (optional)

4 medjool dates

2 tbsp almond butter

4 tbsp shredded coconut

Instructions

Add all ingredients into a 64 ounce blending container and then blend. You got your veggies in, congrats! Enjoy 🙂

Put your Money where your Mouth is

Don’t actually eat money. It’s gross, illegal, and most likely has traces of cocaine.

What we really mean is to take actions in support of your statements of opinion or belief.

There’s a saying, “show me your friends and I’ll tell you who you are.” Our friends are a reflection of who we are or who we want to be. Guess what? The same could be said for food choices and how we spend money.

And, in this case, we invite you to be curious: where do you spend your money and why?

Just as a food diary can help us make many connections, including what we eat and why, a money audit can illuminate the reasons behind why you spend money and areas where the expenditures may or may not be in your best interest.

Take a look at your most recent receipts and credit card statements. Beyond the utilities, gasoline, and other necessary expenditures, what do you see?

Multiple instances of Tim Horton’s/Starbucks/McDonald’s or other restaurant visits?

Gym membership?

Cases of wine?

During this audit, reflect on your purchases. Do they support your purported beliefs? Are you comfortable with what you see?

We all spend money on what we value.

For some, it’s Louis Vuitton handbags or flashy cars. It’s the convenience and instant-gratification of fast food. Maybe it’s paying tuition for an education or for children’s braces.

Look at where your dollars go, for it will show you what you truly value.

No one buys mascara for the coloring and lengthening of their lashes. Mascara represents how we want to feel (beautiful, attractive) and what we want to have (confidence, love).

Look at all your purchases this way. What does the Land Rover, kale, or Diet Coke represent? What does it do for you?

Is it an investment? Is it aligned with your values?

We’ve done our own audit. Curious to see? Here are top expenditures (outside of paying for housing and Uncle Sam, of course):

1. Health – luckily not medical bills; we’re talking about preventative, joyful ways of bringing in delicious and nutritious foods, quality water & supplements, organic skincare, and self-care practices that keep us healthy (e.g. online yoga; pre-COVID massages and acupuncture). Why is this a value? We heartily agree with Emerson, “the first wealth is health.” We’ve been on the other side of health and it’s painful and not pretty.

It’s not just for us. If we’re not healthy, we can’t inspire and lead others to victory. So, this is a priority.

2. Education – there’s a reason we were in college for 10+ years…we love and value learning! As an ‘eternal student’ it’s not just formal education we’ve invested in. Our money flows into books, courses and certifications in everything related to health and nutrition – including herbalism, mindset, life coaching. Once again, our investment in ourselves here pays dividends to our families, community, and clients nationwide! Another core value is to acquire knowledge, wisely distill and teach best practices to our clients.

3. Support – this is a tricky one because of our (recovering) perfectionist mindset. The idea that we *should* DIY in all areas, including growth in personal and professional areas, isn’t really helpful to us anymore (though it did serve a purpose in early days of being a freshly-minted, deeply-in-debt dietitian). The biggest change we’ve made here is not wasting time burning the midnight oil and constantly information-gathering through watching webinars and reading books while being paralyzed, wondering how best to take action. We’ve hired multiple coaches this year for personal and professional development. Why?

Just like our clients, we don’t want to ride the cheap, smelly Struggle Bus for long hours to reach our destination only to arrive irritable, confused, and burnt out. Instead, we’re willing to pay more to fly first-class in order to arrive faster and to have a more luxury experience (seats that convert into beds, food from culinary experts) that leaves us refreshed, clear-headed, and ready for adventure.

Though we’ve consistently had a health coach since 2006, this year we’ve invested in TWO. Why? Because as our business has grown and we serve more clients, from a deeper and higher level, we need to ensure we are also nourishing ourselves with sleep, food, and mindfulness practices so that we keep our ‘glow’ and energy up. These investments in professional experts yield short-term benefits and, continuously compounded, provide long-term advantages.

Anyone looking at our financial statements would be able to tell that these are our top values.

Where did your dollar bills land?

Gently explore your money audit, without judgment. Choose one thing to improve. Tell us: how will YOU put your money where your mouth is?

Recipe: Jackfruit Peanut Noodles

Our first instinct was to call this recipe “Jolly Jackfruit” for two reasons: the red and green vibrant colors are reminiscent of the holidays AND it’s a meal that promotes feeling jolly afterward, fueled with plant-proteins and bright vegetables. It doesn’t hurt that the peanut sauce is to-die-for delicious. Use this meal for your new year’s resolutions of eating healthier and/or more plant-based. Enjoy!

Prep time: about 20 minutes

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

2 cans of young jackfruit

2 tbsp olive oil (coconut oil works too)

6 cloves of garlic, minced

2 cups kale, chopped

1 cup full-fat coconut milk

2 Tbsp coconut aminos (or use soy sauce or tamari)

2 tsp toasted sesame seed oil

1 Tbsp fresh ginger

1/2 cup peanut butter

1/4 cup fresh lime juice (1-2 limes needed)

1/2 Tbsp maple syrup (optional, to help provide a multi-dimensional flavor to the peanut sauce)

8oz rice noodles, prepared according to package instructions

Instructions

Heat the oil in a large skillet over medium heat then add garlic, kale, and red bell pepper to cook for 4-6 minutes. Stir regularly. Drain the jackfruit and remove hard core. Use your hands to pull, or ‘shred’ the jackfruit. Add it to the skillet and cook for about 4 minutes.

Now it’s time to prepare the peanut sauce. In a blender, add the coconut milk, peanut butter, coconut aminos, lime juice, maple syrup, toasted sesame oil and ginger. Blend until smooth then taste and add seasonings or spice until it’s to your liking.

Bring a medium pot of water to a boil and then add the rice noodles and cook according to the package instructions While waiting, pour the peanut sauce into the skillet to coat the jackfruit and veggies with the peanut sauce. Stir and cook for about 2-3 minutes before removing mixture from heat. Serve by placing noodles in a bowl and topping with the jackfruit and veggies. Add cilantro, peanuts, or red pepper flakes for additional flavor and garnish, if desired. This dish is best served fresh but can be easily heated up the next day for a delicious lunch.

If you are allergic to peanuts, take heart – almond butter worked just as well for this recipe.

Top 5 Plant-based Breakfasts

Guten Morgen! Buongiorno!

If it’s not already a good morning, we present to you our top five plant-based breakfasts which provide:

• Fiber to help your digestive system get moving as you start your day
• Protein – seeds and nuts are great sources of plant-based protein, as is amaranth (technically a seed, though typically considered a whole grain)
• Fun – these are colorful and customizable, so get your DIY on!
• Antioxidants, vitamins, and minerals so you’re taking care of your body right out of the gate!
• Fuel for the morning! Test your coffee and bagel against any one of these options and you’ll see which ones hold you until lunch.

Without further ado, your new breakfast options!

1. Amazing Amaranth Bowl – Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus.

2. Express Detox Smoothie – Love your liver by providing it with the vitamins and minerals it needs from greens! This recipes takes less than 5 minutes and is one of the most-loved from the Green Smoothie Challenge eBook.

3. Sweet Potato & Black Bean Southwestern Skillet – Smoothie. Oatmeal. Rinse & repeat. We know that breakfasts can get a bit repetitive and unimaginative so we’re going to shake it up with this inspired southwestern dish. Make it vegan by not adding an egg on top.

4. Great Goji Groatmeal – This easy recipe can be popped into the slow cooker and you can get fancy with goji berries and other accoutrements. Enjoy this warm breakfast on a cold morning!

5. Cherry Almond Pancakes – Waking up and enjoying a fresh stack of cherry almond pancakes is both a joyful and nutritious way to start the day. May it be the same for you!

Remember to try the 7-day Breakfast Experiment to see which breakfasts work best to fuel you for your day!

Recipe: Lemony Kale & Almond Salad

We’ve tested it thrice so far with the crowds at Thanksgiving, a holiday party, and recent Friendsgiving with rave reviews. Here we share the zingy, tongue-tingling Lemony Kale & Almond Salad! May it serve you and yours well during holiday celebrations, potlucks, a light dinner, and even just for a mid-day snack. The dressing’s simple ingredients become something greater when combined, like when the Mighty Morphin Power Rangers connected their rings. Also, *voice lowers* it’s gluten-free and vegan…not like anyone will hold it against you :).

Yields: about 12-15 servings

Prep time: about 25-30 minutes

Ingredients

1 lb kale (we’ve used a clamshell of baby kale)
2 cups almonds, chopped
1 cup olive oil
1/2 cup fresh lemon juice
6 cloves garlic, crushed or finely chopped
1 tsp sea salt
Optional: pepper to taste

Instructions

Let garlic steep in olive oil. Toast almonds in pan until golden brown, then set aside to cool. During garlic-steeping and toasting of almonds, cut small batches of kale into thin strips and place into a very large bowl (with lid, for transport to holiday gathering). In a separate bowl, put dressing together by adding lemon juice, salt, and garlic-steeped olive oil. If you don’t want garlic in the end-product, remove crushed garlic from oil and discard. If you are a garlic-lover, use the finely chopped garlic, without sieving, in the dressing. Combine almonds and dressing into larger bowl with kale and toss with tongs. For best results, serve within about 1 hour. Note: the more oil used, the heavier the kale leaves will be and it will reduce volume of salad within the bowl.

In the Client Spotlight!

“Working with you was the first time I have ever worked with a nutritionist and I wasn’t sure what to expect. Now having done so I can confidently say I’m very happy I did!

As a result of our work together I changed daily food choices in my lifestyle including but not limited to: ditching sugary creamer, consuming less coffee, drinking more water, adding in kale to my daily egg breakfast routine (which I love), lowering my overall weight average by 5 pounds (my husband lost about 10lbs), incorporating more veggies in my meals, and most importantly getting my digestion back on track. I’m proud to say I’m “regular.” 🙂 I also no longer weigh myself after ‘eating bad’ and punish myself by skipping meals. I give myself grace and let my body get back into balance.

Adrienne, you are a wealth of health knowledge! I loved listening to your ideas on how to achieve my overall best level of health—both body and mind, internal and external. I also really enjoyed the ways you help break down my calls to action after each meeting. Additionally, you are full of grace and never made me feel bad if I didn’t stick with something we agreed to. Another benefit is that I look at food and my body in a healthier way. I also think more about ways to improve my mental health on a daily basis by doing things that bring me joy and help my brain breathe.

I’m also happy I did this program as I recently found out I am pregnant with our second child! I feel like it will be easier to cut out coffee now as well as deal with the hormones and cravings for things like nachos and sweets. I know I’ll be eating healthier as a whole.

The most important thing I tell others that you will learn so much about food, your body, and yourself and you’ll be so thankful you did!”

– Christine Y., London, Ohio

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You know what ‘sparks joy’ for us? Well this client was not only a lovely, bubbly person to work with but her enthusiasm and gratitude for all she had accomplished reminded us of why we do this work. It is a great honor to guide her, and all clients, from a place where they feel stuck, hurt and in pain, or feeling like something is ‘off’ to where they feel light, whole, confident, and vibrant! Our long-standing mission in life is to help others heal and reach their potential. Thank you for allowing us to work our magic :).

Stay tuned, more client spotlights to come!

Express Detox Green Smoothie

 

As Kermit the Frog has said, “it’s not easy being green”….and the same could be said for being a green smoothie in a sea of fluorescent orange fizzy sodas and caramel-colored coffee drinks.  The green smoothie can intimidate – with its heavy perception of being healthy (aka “gross”)- but this Express Detox Smoothie is sweet, light and satisfying. It’s a great way to start a warm summer morning before a busy day with the family or to refresh after yoga or mowing the lawn. From 10TV anchors to our littlest test kitchen ‘client’/niece, it’s been well-received.

Now’s your chance; do you think it’s easy being or drinking ‘green’?

Ingredients

1 cup of water or coconut water
2 cups of kale
1 lemon, juiced
1 medium apple
1 frozen banana
2 pitted dates
1″ ginger root

Instructions

Add all ingredients to high-powered blender and blend well.

Want to be even greener? Check out our Green Smoothie Challenge eBook .

Fight Free Radicals with a Rainbow Punch!

photo source: http://www.birthgoddess.com.au

Antioxidants are phytochemicals, vitamins and other nutrients which protect our cells from free radical damage. Studies show antioxidants help prevent the oxidative damage that is associated with heart disease, diabetes, and cancer. So where are these superheroes found? Check out your local garden patch – most fruits, vegetables, and culinary & medicinal herbs can contain high levels of antioxidants.

A study in recent years found that botanical diversity plays a role in determining the bioactivity of antioxidant phytochemicals. Also, and this is exciting, smaller quantities of many different phytochemicals may have greater health effects than larger amounts of fewer phytochemicals. This is why we inspire people to ‘eat a rainbow’ (and we’re not talking about Skittles candy). Here’s how to form a rainbow of protection against free radical damage:

Red, Purple, and Blue

• Strawberries, blueberries, raspberries, blackberries, cranberries, apples, cherries, pomegranates, red grapes, beets, red cabbage, black rice
• Contains anthocyanin, betacyanin, and proanthocyanidins
• Functions: protect cells from aging, reduce cholesterol and may reduce breast cancer risk

Yellow-Orange

• Carrots, squashes, lemons, apricots, cantaloupe, mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, sweet potatoes, pumpkin, and yellow & orange peppers
• Contains beta-carotene and alpha carotene; often also cryptoxanthin, lycopene, lutein, zeaxanthin, astaxanthin
• Functions: protects against some cancers, supports immune system, healthy skin, and good vision

Green Fruits and Vegetables

• Spinach, kale, avocado, broccoli, swisschard, brussel sprouts, as well as dandelion, mustard, and collard greens
• Contains lutein, beta carotene, and chlorophyll
• Functions: builds resistance to certain cancers, protects eyes from oxidative damage that could lead to diseases such as macular degeneration and cataracts

Recipe: Shiitake and Kale

photo source: http://www.bostonfoodandwhine.com

Cook time: 10 minutes; yields about 4 servings

Ingredients:
one bunch of kale
3 cloves of garlic (more or less, depending on how much you like kale)
1/3 cup raw walnuts
a handful or two shiitake mushrooms
1 tablespoon olive oil
salt and pepper

Directions:
1. Cut off the stems of the kale and place it in a large bowl. Chop the garlic into thin slivers.
2. Heat the olive oil in a pan and then add the garlic and walnuts
3. Add the shiitake mushrooms and let cook for about 5 minutes
4. Add the kale and let it cook for a couple minutes
5. Salt and pepper can be added to taste
6. Remove from heat, and enjoy!

Spring Cleaning the Body

When spring comes around we typically engage in the ritual of the big ‘spring cleaning’ where we open our doors, get the dust out, clean out our closets, have garage sales, and organize our living spaces.However, spring can be a time to clean up our whole life, meaning our diet, mind, and overall health. To detoxify our life, we can focus on de-cluttering our bodies, our environment, and our mind.

To start, lets take a look at our bodies. In order to cleanse them, we need to pay attention to what we are putting in them. Make sure to drink ample amounts of water as it will help flush out toxins. Also certain foods like fruits and vegetables can naturally help detoxify the body. Eat foods like Kale, Asparagus, Grapefruit, and Ginger to aid in cleansing.

In addition to what we put in our bodies, we also need to give them enough time to rest and recover. This is where the importance of sleep comes into play. Try to get at least eight hours of sleep each night and refrain from watching television or using electronics before bed.