Chocolate Strawberry Smoothie

Try this smoothie for a dessert-like breakfast!

~ 1 1/2 cups frozen strawberries

~ 1 cup almond or rice milk

~ 1 scoop protein powder of choice, optional

~ 2 Tablespoons cocoa powder

~ 3-4 Tablespoons maple syrup or agave

~ 1 teaspoon vanilla extract

Blend all ingredients together until smooth and creamy. 

Waffles, Anyone?

Today is Friday, which means that tomorrow is Saturday! Is anyone else excited about the weekend? What a better way to start out your weekend than a quiet time with Jesus and a big, healthy breakfast of waffles (homemade to be exact)!

Gluten/Dairy-Free Waffles

~ 1 cup corn flour

~ 1 cup gluten-free oat flour

~ 1/2 cup sweet rice flour (or other)

~ 2 teaspoons baking powder

~ 1/2 teaspoon sea salt

~ 2 cups almond or rice milk

~ 1 teaspoon apple cider vinegar

~ 3 Tablespoons ground flax meal

~ 3 Tablespoons oil 

~ 1-2 Tablespoons honey or agave

~ 1 teaspoon vanilla

~ 1 teaspoon cinnamon, optional

1. Mix dry ingredients together in a medium mixing bowl.

2. Whisk together wet ingredients and add to dry ingredients. 

3. Lightly mix together until combined. Do not over-mix!

4. Cook waffles on a hot oiled waffle iron.

5. Top waffles with maple syrup, fruit, or peanut butter. The ideas are endless!

Note: To keep waffles warm until ready to eat, place in a single layer on a cookie sheet in a 200 degree oven.

Green Smoothie Recipes

Green smoothies make a wonderful breakfast, dessert, or an after-workout snack. They are high in vitamins and minerals and are a great way to get your salad in a smoothie! The taste of spinach is undetectable, so why not add it to your smoothie? Here are the links to several recipes to try. Happy drinking!

1. http://www.oatmealinmybowl.com/the-kitchen/30-delicious-green-smoothie-recipes/

2. http://kimberlysnyder.net/blog/ggs/

3. http://www.yummymummykitchen.com/2013/01/my-favorite-green-smoothie.html

The Best Blueberry Smoothie

During the spring and summer, my mom and I love making this blueberry smoothie. It is cold and delicious, and very healthy to boot! 

Blueberry-Almond Smoothie

~ 1 cup raw almonds

~ 1 1/2 or 2 cups purified water

~ 2 Tablespoons tahini

~ 2 frozen bananas

~ 1 cup frozen or fresh blueberries

~ 2 or 3 Tablespoons maple syrup

Blend all ingredients until creamy.

Chocolate-Peanut Butter Smoothie

Christmas Salad

Needing a yummy, festive treat to take to all these Christmas parties coming up?

Try this salad that is tasty and good for you, too!

• Spring Mix
• Walnuts
• Fresh Bacon (turkey for an extra healthy twist)
• Goat Cheese
• Pears
• Cranberries
• Sweet Garlic Vinaigrette (I love T-Lish from Whole Foods)

Mix together and enjoy!!!

Make the Switch

My family has been eating a gluten-free, organic (or at the very least 100% natural) diet, with a hearty helping of daily raw fresh veggies, for over four years. And we try to use only honey, agave, and raw sweeteners. We made the switch -- feeling good never tasted so good! Some days we do better than others, but we've experienced many lumps and bumps along the way. It's not easy to change your family dinner menu when cooking for a hungry papa who has been used to "regular" food for years.

We call my daddy Potato Man because he is more fond of meat and potatoes than a green kale salad. :) He prefers simple flavors and country cooking, so Mom and I had a mission -- how could we turn those tasty comfort meals into healthy dinners? Here are three of my family's (and probably yours) staple dinners, but I'll share some simple ways we make them healthy. These products might be a little more costly, but we've found our food budget has really not been affected because of less junk-food purchases.

Spaghetti

This is one of our go-to meals, but when we went gluten-free, the normal pasta had to go. Replacing the taste was hard, but when we found these pastas, we fell in love!

Find Quinoa Pasta here!

Find Tinkyada rice pasta here!

Pizza

Pizza is my favorite comfort food, but who wants to be sick after eating what the pizza delivery guy brings?

Make your homemade pizzas with ease, using a gluten-free crust that is so yummy! Add basil, your favorite veggies, or pesto for an easy gourmet dinner.

Find out more about Against the Grain Gourmet here!

Cheeseburgers and Fries

The ultimate American food staple. So how do you make this good for you?

For fries, slice potatoes and toss with sea salt, pepper, and EVOO (extra virgin olive oil). Place in your oven (350 degrees) and let cook till golden. For an even healthier choice, prepare sweet potatoes the same way, omitting the pepper.

For your burger, replace your white hamburger bun with an Ezekiel sprouted grain bun.

Find out more about Food for Life Ezekiel products here.

Soup, Soup, and More Soup!

Fall is here, and now start my favorite meals of the year...soup! Soups are warm and filling, and very inexpensive to make. They are healthy, and a wonderful meal for when you are in a hurry.

Below are some of my favorite soup recipes. They are so delicious!

Bean and Pasta Soup

-1 1/3 cup dried navy beans, soaked, drained, and rinsed

-1 tablespoons olive oil

-1 onion, sliced

-3 garlic cloves, minced

-14 oz. can chopped tomatoes

-1 teaspoon dried oregano

-1 teaspoon tomato paste

-3 1/2 cups water

-3 oz. small pasta shapes (I recommend Ancient Harvest Quinoa Shells, gluten-free)

-1 cup sun-dried tomatoes, drained and thinly sliced

-1 tablespoon fresh parsley

-salt and pepper to taste

1. Place soaked beans in a large pan, cover with cold water, and bring to a boil. Boil rapidly for 15 minutes; drain in a colander.

2. Heat olive oil over medium heat and fry the onion until it is just beginning to change color. Stir in the garlic and cook for 1 more minute.

3. Stir in chopped tomatoes, oregano, and tomato paste, and water. Add beans and bring to a boil. Cover and simmer for 45 minutes, or until beans are tender.

4. Add pasta, sun-dried tomatoes, and salt and pepper. Return the soup to a boil, and continue cooking for 10 minutes, or until the pasta is tender.

5. Stir in parsley and serve with a salad and hot bread. 

Garbanzo Bean Soup

-2 tablespoons olive oil

-1 onion, sliced

-2 zucchini, diced

-2 garlic cloves, minced

-1 14 oz. can chopped tomatoes

-1 tablespoon tomato paste

-3 1/2 cups vegetable or chicken broth

-1 14 oz. can garbanzo beans, drained and rinsed

-8 oz. spinach, shredded 

-salt and pepper to taste

1. Heat olive oil in a large saucepan. Add onion and zucchini and cook briskly for 5 minutes, stirring constantly.

2. Add garlic, tomatoes, tomato paste, vegetable stock, and garbanzo beans. Bring to a boil and simmer for 5 minutes.

3. Add spinach and cook for 2 more minutes. Serve with a salad and warm pita bread.

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"When God calls a man, He bids him to come and die."

Dietrich Bonhoeffer 

Both soup recipes were adapted from Pasta and Italian cookbook. 

Healthy as Naughty

I have a sweet tooth...

...well, maybe I have a whole mouth of sweet teeth.

It's super hard to curb those cravings for a warm chocolate chip cookie with a tall glass of milk! Or a run to Starbucks for a grande Chi Tea Latte.

So I have found the best-kept-naughty-sweet-tooth-girl secret!

(What a mouth full!)

Chocolate Covered Katie

This blog if FILLED with recipes, making healthy desserts a reality!! Stop on by and curb those cravings and have fun creating new sweet treats for your family.

Here is a feast for the eyes!

Banana Ice Cream

Who doesn't love ice cream? Thick, cold, sweet, and delicious! But many people cannot enjoy ice cream because they are allergic to dairy. So here is an easy, wonderful recipe for dairy-free ice cream!

Banana Ice Cream

{serves one}

~2 very ripe frozen bananas, cut into chunks

~1/2 teaspoon vanilla extract

~3 or 4 tablespoons almond or rice milk
~1 tablespoon maple syrup (optional)

Place all ingredients in a food processor or heavy-duty blender and process until smooth and creamy.

---

Be creative and add any of the following ingredients to your "ice cream."

~peanut butter

~cocoa powder (or carob powder)

~coffee

~mint extract
~dairy-free chocolate or carob chips
~chopped nuts
~cinnamon 

Back to School Health

Fall is in the air, and school is starting back! Whether you are in public or private school, homeschooled, or in college, everyone needs some healthy eating tips to make their brain function at its best! 

Health Tips for Homeschoolers 

• Eat a healthy breakfast (a smoothie, oatmeal and fruit, or yogurt, fruit and granola).
• Eat a healthy lunch (hummus dip and vegetables, a big salad with grilled chicken and fruit, or a healthy sandwich).
• If you get hungry in between mealtimes, eat a healthy snack (raw fruits and vegetables, dried unsweetened fruit, nuts and/or seeds, yogurt, or a smoothie).
• Avoid anything made with white sugar or white flour.
• Drink plenty of water throughout the day.

Health Tips for School and College Students

• Eat a healthy breakfast (a smoothie; oatmeal and fruit; or yogurt, fruit and granola).
• If possible, pack your own lunch. A healthy lunch might consist of a salad with grilled chicken and fruit, a healthy sandwich and fruit, or hummus dip and vegetables.
• If eating in a cafeteria, try to eat salads and lots of raw fruits and vegetables. Avoid breads and sweets.
• Bring plenty of snacks (raw fruits and vegetables, dried unsweetened fruit, nuts and/or seeds, or yogurt) to avoid buying a junky snack from the snack machine.
• Drink plenty of water throughout the day.

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Always remember that eating healthy at home or away is easy and simple if you plan accordingly. Have fun going back to school!

Kale Chip Heaven

Kale Chips.

 I can't get enough of them! Crunchy, salty, tangy, and did I mention good for you? These are so good you'll never think they are healthy; I crave them all the time!!!

Note: You can use your oven or dehydrator. Also, I like to add a little lemon juice to my chips.

Juicing for Life

Juicing is a wonderful way to get the most nutrients out of your fruits and vegetables. Fresh fruit and vegetable juices are much easier to digest than whole fruits and vegetables are. They are also the best way to get nutrients from the vegetables you prefer not to eat raw (like broccoli or beets). 

If you do not have a juicer, consider making the investment to purchase one. Some juicers, like the Cuisinart Juice Extractor, are very reasonable. You can look at different brands and prices here.
Cool, fresh juice gives me a boost of energy and vitamins to make it through a hot summer day! Here are two of my favorite juice creations:

  
Super Green Juice


-1 large cucumber
-3 leaves of kale
-1 handful of spinach
-1 cup mint leaves
-1 inch of ginger, peeled
-1 lemon, peeled and seeded
-2 green apples, sliced
-1 slice of celery


Wash all fruits and vegetables. Juice lemon first, then juice greens, then the apple and ginger. Serve immediately.
Makes one serving.

Carrot Zinger

-5 carrots

-1 apple

-1 inch of ginger, peeled

Wash all fruits and vegetables. Juice apple first, then carrots and ginger. Serve immediately. 

Makes one serving.

Happy juicing!

Eat Your Colors - White

Let's be honest...how many of us eat cauliflower once a week? Or once a month? I know I don't, but after doing the research for this post, I will start doing better about eating cauliflower!

-Cauliflower contains Vitamin C and maganese, both powerful anti-oxidants.
-Cauliflower is packed with omega-3 fatty acids (which reduce inflammation) and Vitamin K.
-Cauliflower is filled with Vitamins B1, B2, B3, B5, B6, and B9.
-One serving of cauliflower contains 4.1% of our daily protein, 8.5% of our daily fiber, and only 1% of our daily calories!


Here is a link to a wonderful recipe using cauliflower.


Hope you all have a wonderful summer week!

Eat Your Colors - Pink

An Apple a Day...

Most people have heard the old saying, "An apple a day keeps the doctor away." This old saying has its basis in truth. Read further to find out why!

Pink Lady apples are slightly tart and very sweet. They are crisp with a thin, pink-red skin and white insides. Is your mouth watering yet? 

-One Pink Lady apple provides 195 milligrams of potassium and 4 grams of fiber.

-Pink Ladies give us 12% of the daily recommended amount of Vitamin C.

-Pink Ladies provide 2% of the daily recommended amount of both iron and Vitamin A.

-Pink Ladies are packed with anti-oxidants that prevent and fight cancer.

Fun fact: Did you know that eating an apple triggers saliva flow, which decreases the amount of bacteria that causes cavities? So maybe eating an apple a day would keep the dentist away, too! :)

Pink Lady apples make a great snack on a busy day and are wonderful for breakfast spread with peanut butter and covered with honey and cinnamon!

Eat Your Colors - Purple

Eggplant Anyone? 

Many of us balk at the thought of eating eggplant. But in truth how many of us have eaten eggplant in the past year? Taste buds change every 7 years, so try some eggplant this week and you might be surprised that you like it now! ;)

-Eggplant contains a very important phytonutrient called nansunin. It protects cell membranes from damage and protects the lipids in brain cell membranes.

-Eggplant is rich in phenolic compounds that function as anti-oxidants.

-Eggplant has been proven to lower cholesterol and relax the walls of blood vessels.

Try this delicious Italian favorite tonight with your family and you might be surprised at the delightful results.

Eggplant Parmesan Recipe

INGREDIENTS

• 2 lbs (about 2 large) eggplants
• Kosher salt
• 1 28-oz can whole peeled tomatoes
• 1 clove garlic, peeled and minced
• Olive oil
• Freshly ground black pepper
• 1/2 cup all-purpose flour
• 1/2 cup fine dry breadcrumbs
• 4 large eggs, beaten
• 1-1/2 lbs of fresh mozzarella cheese, sliced into 1/4 inch rounds
• 1 cup grated high quality Parmesan cheese
• 1 packed cup fresh basil leaves

METHOD

1 Cut eggplants lengthwise into 1/4 inch slices. Arrange one layer in the bottom of a large colander and sprinkle evenly with salt. Repeat with remaining eggplant, salting, until all eggplant is in the colander. Weigh down the slices with a couple of plates and let drain for 2 hours.

2 While the eggplant is draining, prepare tomato sauce. Combine tomatoes, garlic and 1/3 cup olive oil in a food processor. Season with salt and pepper to taste and set aside.

3 When eggplant has drained, press down on it to remove excess water, wipe off the excess salt, and lay the slices out on paper towels to remove all the moisture. In a wide, shallow bowl, combine flour and breadcrumbs. Mix well. Pour beaten eggs into another wide shallow bowl. Place a large, deep skillet over medium heat, and pour in a half inch of olive oil. When oil is shimmering, dredge the eggplant slices first in the flour mixture, then in the beaten egg. Working in batches, slide coated eggplant into hot oil and fry until golden brown on both sides, turning once. Drain on paper towels.

4 Preheat the oven to 350°F. In the bottom of a 10x15 inch glass baking dish, spread 1 cup of tomato sauce. Top with one third of the eggplant slices. Top eggplant with half of the mozzarella slices. Sprinkle with one third of the Parmesan and half of the basil leaves.

5 Make a second layer of eggplant slices, topped by 1 cup of sauce, remaining mozzarella, half the remaining Parmesan, and all of the remaining basil. Add remaining eggplant, and top with the remaining tomato sauce and Parmesan.

6 Bake until cheese has melted and the top is slightly brown, about 30 minutes. Allow to rest at room temperature for about 10 minutes before serving.

Serves 8.

*This recipe was taken from Simply Recipes (www.simplyrecipes.com).

Eat Your Colors - Green

The Benefits of Spinach

-Spinach is an excellent source of Vitamins A, B2, B6, C, E, and K.

-Spinach contains many different minerals, including magnesium, iron, calcium, copper, phosphorus, zinc, selenium, and niacin.

-Spinach is loaded with flavonoids (anti-oxidants), which protect the body from free radicals.

-Spinach promotes gastrointestinal health by protecting the colon from free radicals with its high contents of beta carotene and Vitamin C.

-Spinach contains a carotenoid called lutein that promotes healthy eyesight by protecting against several eye diseases.

Try eating a spinach salad this week and top it with purple onion, cherry tomatoes, red bell pepper, dried cranberries, cucumber, and a healthy dressing. You may be surprised at how easy it is to eat your spinach!

The Benefits of Kiwi    

-Kiwi contains Vitamins C and E and folic acid.

-Kiwi contains many minerals, including zinc, potassium, magnesium, iron, copper, chromium, and calcium.

-Kiwi contains phytonutrients, which repair DNA and work as anti-oxidants to prevent forms of cancer.

-Kiwi contains high amounts of dietary fiber, which reduce the risk of heart disease and heart attacks.

Eat kiwi as an afternoon snack, as a topping for yogurt, or diced in granola. The possibilities are endless! 

Eat Your Colors - Yellow

Bananas...delicious in smoothies or dipped in peanut butter, and always welcome as an afternoon snack!

-Bananas are a wonderful source of fiber. One banana contains 16% of our necessary daily fiber.

-Bananas are one of the highest sources of naturally available Vitamin B6.

-Bananas contain high amounts of potassium, which minimize the loss of calcium from the body and later can prevent osteoporosis.

-Bananas have a natural antacid effect in the body, which can prevent heartburn.

Try eating a banana a day for a week instead of your normal dessert. You will feel better and be healthier!

Yellow squash...not most people's preferred vegetable, but a tasty staple in the healthy eater's world.

-Squash contains high amounts of beta carotene, which protects your body from pollutants and chemicals that lead to cancer.

-Squash contains Vitamins A and C, magnesium, and fiber, to name a few.

-The magnesium content in squash has been shown to prevent the risk of heart attacks and strokes.

-Squash contains high levels of manganese, which aid in protecting healthy bone structure and bone building, and contributes to the mineral density of the spinal column.

So start adding squash to your diet here and there. It is wonderful cut up raw in salads, used as a topping for pizza, roasted with other vegetables in olive oil and herbs, and dipped in hummus.

Eat Your Colors - Blue

This week we are focusing on the color blue. What fruit comes to mind when you think of blue? Maybe...blueberries!

-Blueberries have the highest anti-oxidant count of all fresh fruits.

-Blueberries boost the immune system and prevent infection.

-Blueberries neutralize free radicals which can prevent disease and aging in the body.

-Blueberries have been proven to preserve vision.

-Blueberries are useful in dissolving "bad" cholesterol, which makes them an ideal dietary supplement to cure many forms of heart disease.

-Blueberries keep constipation at bay because of their high content of fiber.

Blueberries are wonderful in smoothies, yogurt parfaits, and as a snack after exercising. So eat this powerful little fruit today and feel energized and refreshed!

*The deeper blue the blueberries, the richer they are in anti-oxidants!

  

Eat Your Colors ~ Red

Today I am starting a new series called Eat Your Colors. Each week we will feature a color theme, and I will talk about the benefits of a fruit and vegetable that is the color of the theme for the week.

This week, the color theme is red.

The Health Benefits of Strawberries

Who doesn't love strawberries? Juicy, sweet and delicious goodness melting in your mouth on a hot summer day...

Below are listed just a few of the many health benefits of this red treat.

-Strawberries contain dietary fiber, which aids digestion and lowers blood pressure.

-Strawberries are rich in several forms of anti-oxidants, which fight against the onset of different types of cancer.

-Strawberries contain incredible amounts of Vitamin C, which strengthen the immune system and lowers blood pressure.

-Eating one cup of strawberries gives you 21% of manganese, which is a powerful anti-oxidant and anti-inflammatory agent.

So... enjoy a cup of this powerful red fruit today!

The Health Benefits of Red Bell Peppers

Crunchy and sweet, wonderful in a salad, delicious dipped in hummus...for me, that describes a red bell pepper. Here are several health benefits of this crunchy vegetable.

-Red bell peppers are packed with Vitamin C, Vitamin B6, beta carotene and folic acid, to name a few.

-Red bell peppers contain lycopene, which is a carotene that helps protect against cancer and heart disease.

-Red bell peppers have been shown to prevent blood clot formation and reduce the risk of heart attacks and strokes, most likely due to their content of substances such as Vitamin C, capsaicin, and flavonoids.

So... add a crunchy, nutrient-rich red bell pepper to your salad today and feel the health benefits!