Recipe: Berry Coulis 🍓

“It’s 5 o’clock somewhere” is a typical rationalization for an alcoholic beverage earlier in the day. Similarly “it’s warm and sunny somewhere” is one of our favorite ways to declare that it’s always time for ice cream, especially with a berry coulis on top.

What is a coulis?

A coulis is a sauce made from puréeing and straining fruit, or vegetables. A fruit coulis is often added to desserts, as you’ll see suggested below.

Is a coulis cooked?

It doesn’t have to be – the definition above means that you could just blend or purée the fruit and strain it, keeping it raw. Some like a warm coulis added to ice cream, cheesecake, or baked goods.

Here’s a berry coulis that you can add to vanilla bean ice cream, our plant-based Banana ‘Nice’ Cream, or even to decadent gluten-free pecan brownies. Stay tuned for that forthcoming recipe!

Prep time: 3 minutes

Cook time: about 10 minutes

Ingredients

1 pint fresh or frozen berries (we used raspberries)

1 tbsp maple syrup

1/3 cup water

1/2 lemon, juiced (optional)

Instructions

Add all ingredients to a small saucepan and heat on medium-low, stirring and mashing the berries down as they cook. You may also want to use an immersion blender. Cook until the sauce is at desired viscosity or thickness. Strain if you desire the remove the seeds. Otherwise, pour your berry coulis over your favorite dessert(s) of choice to add another dimension of flavor and texture. Enjoy!

Recipe: 🍋 Infused Spa Water 💆

Years ago, when we were providing the nutrition & wellness piece of the spa experience, one aspect really stood out. There was always a large carafe filled with water and some sliced cucumbers. As customers arrived for their facials and health coaching, they received gladly this colorful and delicious infused water. Luckily, you don’t need to book yourself a day at the spa to experience tasty water. We are bringing a bit of luxury to the masses for less than $2. Massage and facial not included. Here we go:

Ingredients

Clean, high-quality water

1/6 of a cucumber

1/2 lemon, sliced

Fresh mint

Instructions

Slice or cut fruit or herbs into desired shapes and place in drinking glass. Add clean, high-quality water. Let sit for a few minutes (or hours, in your fridge). Enjoy!

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!

amaranthbreakfast

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

express detox green smoothie

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.

skillet obw

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.

greatgojigroatmealtvsegment

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!

cherry almond pancakes

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

lemonykaleandalmondsalad

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.

8 Tips to Shake the Salt

shake off the salt

The American diet is rich in high-sodium foods and, between processed foods and eating out, we are often getting much more than we need. Some say salt is a substitute for the flavor that used to exist when we consumed fresh, locally-grown produce. Though an easy way to flavor food, salt is a cheap and rather pedestrian flavoring agent.

Excess salt is a danger to the body and the brain. It can raise blood pressure, risk of heart attack and stroke, put a strain on your kidneys, and more. Did you know it can also lead to over-eating and cause weight gain?

Here are some tips to enjoy satisfying flavor in our foods, without added salt.

  1. Huddle up with herbs. What cuisines do you enjoy – Italian, Mexican, French, Indian? Choose some herbs that fit the flavor profiles and add them to your dish. For example, oregano, rosemary, and basil are go-to Italian herbs for elevating your pasta dish.
  2. Citrus zest and juices. Grate the skin of organic lemons, limes, or oranges for sweet and/or savory meals. Spritz fresh lime onto your tacos or lemon into a lentil soup.
  3. Roasted root vegetables. Lightly toss your favorite root vegetables (such as beets, parsnips, etc) in melted coconut oil and roast at 350 degrees for about 40 minutes or until tender, turning over once halfway through roasting.
  4. Eat slowly. Chewing your food well breaks down the carbohydrates, making it taste sweeter. Slowing down while eating introduces your tastebuds to the complex flavors in your food and makes for a more pleasurable meal experience.
  5. Caramelized onions. Sauté diced onions in some olive oil, stirring frequently until browned (about 45 minutes to 1 hour). Use in a French onion soup or on rice dishes, burgers or veggie burgers, omelets, and more!
  6. Organic food can be more flavorful. Try some organic strawberries or eggs and see if you can tell a difference between them and their conventional counterparts.
  7. De-glaze the pan. By simply using some balsamic vinegar, which combines with those sticky brown bits in your cooking pan, you can make a delicious sauce.
  8. Spice it up. Cumin adds a depth of flavor to a number of dishes, as does adobo, curry powder and even nutmeg.

Evaluate your salt consumption and then challenge yourself to incorporate one or more of these ideas. Your tastebuds and body will appreciate it.

 

Express Detox Green Smoothie

 

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 .

Watermelon-Lemon Electrolyte Drink

electrolyte obw

This post contains affiliate links, meaning, at no additional cost to you, we will earn a commission if you click through and make a purchase.

Summer’s heat demands a refreshing drink and our Watermelon-Lemon Electrolyte Drink delivers! Why bother with a sugary sports drink when you can get your minerals in this refreshing and beautiful beverage?

Plus, electrolytes- it’s what plants crave.

This post contains affiliate links, meaning, at no additional cost to you, we will earn a commission if you click through and make a purchase.

Prep time <5 minutes

Ingredients
Watermelon, cubed
Lemon, sliced
Mint sprig, fresh
Rosemary sprig, fresh
1/2 teaspoon of sea salt (Celtic or Himalayan)
2-3 tablespoons honey (we used raw)
Pure, filtered water to fill the container
16 drops trace mineral (i.e. Concentrace), optional

Instructions
Place watermelon cubes, fresh sprigs of mint and rosemary in container. Add sea salt and honey, then fill to brim with pure water. Allow flavors to meld a bit and enjoy immediately or store in fridge until at desired coolness. Keeps in fridge for about 1-2 days. Use: sip during workouts or long days in hot weather.

Recipe: DIY Electrolyte Replacement Drink

photo source: uk.thebar.com

photo source: uk.thebar.com

This post contains affiliate links, meaning, at no additional cost to you, we will earn a commission if you click through and make a purchase.

Prep time: < 5 minutes

Ingredients
1 orange
2 lemons
8 cups pure, filtered water
1/2 teaspoon of sea salt (Celtic or Himalayan)
2-3 tablespoons raw honey
16 drops trace mineral (i.e. Concentrace), optional

Instructions
Blend peeled orange and lemons along with all other ingredients, adding sea salt and/or trace minerals to taste. Keeps in fridge for about a week. Use: sip during workouts or long days in hot weather.

Recipe: Spring Sprout Steamer

Ingredients

1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt

Instructions

Prep time: 5 minutes
Cook time: 5 minutes
Yields: about four servings

Start by slicing the zucchini and summer squash into small disks about ¼ of an inch thick
Steam the zucchini, summer squash, and sprouts for about 5 minutes or until they are at the tender enough
In a bowl, mix with butter and add salt to taste
Feel free to add herbs like dill, mint or cilantro to mix up the flavor
Add the lemon wedges to the dish and enjoy!

Recipe: Sweet Potatoes with Lime and Cilantro

Ingredients

2 pounds sweet potatoes
3-4 Tbsp olive oil
Kosher salt

Dressing:

1/4 cup finely chopped fresh cilantro (including tender stems)
1 teaspoon of lime zest or lemon zest
2 tablespoons of fresh lime or lemon juice
1/4 cup olive oil
pinch of salt

Instructions

Turn on your grill and let it heat up
Peel the sweet potatoes (feel free to leave some skin on if desired) and cut lengthwise into ¼ inch thick pieces
Coat the sweet potato slices with olive oil and add salt to taste
Combine all the dressing ingredients into a bowl
Once the grill is hot, put the sweet potato slices on the grill
Cover, and let cook for about 3-6 minutes on each side
Mix the sweet potatoes in the bowl with the dressing
Enjoy!