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Recipes Simply Wholly Eating

Hangover Helper Smoothie

June 29, 2015

Okay, okay. So, this is not going to cure your hangover, but it definitely will fill your depleted body with the yummy goodness, nutrients and vitamins that you need to start your week. Get some.

I know I needed it after my celebratory birthday weekend of adult beverages and processed food.

Enjoy!

Ingredients List

Prepping the Vitamix!

Prepping the Vitamix!

2 cups Kale
2 cups Collard Green
1/2 cup Parsley
3 Celery Stalks
1 Anjou Pear
1 Peach
1 small Avocado
3 Dates (or more if you want it to be sweeter…like my preference)
1 tablespoon Hemp Seed
1 cup Almond Milk
Water (as much as you need to get to the desired/preferred consistency
Plant-based protein (optional)

Recipe Steps

  1. Add liquid to blender then pile on other ingredients and BLEND AWAY! (If you have a high voltage blender like a Vitamix or Blendtec this will take no time at all. For other blenders it may be more of a gradual process and consistency may still be grainy.)
  2. This recipe blends a full batch. I take one to work and store the remainder in the fridge for the next day. Do not store for more than 48 hours as there are no gross preservatives in here.

 

Hangover Helper Smoothie

Et voila! Enjoy!

Recipes Simply Wholly Eating Simply Wholly Living

Three Bean Salad with Balsamic Reduction

June 22, 2015

Seriously this recipe is so yummy.

I made it for Father’s Day and it was a hit. Such a quick and easy lunch too. Enjoy!

Recipe Ingredients

1 can (15 oz) BPA-free black beans, rinsed and drained

Rinsed and drained beans

Rinsed and drained beans

1 can (15 oz) BPA-free garbanzo, rinsed and drained
1 can (15 oz) BPA-free kidney beans, rinsed and drained
1 tablespoon plus 1 teaspoon EVOO (Extra Virgin Olive Oil)
4 garlic cloves, minced
2 large shallots, chopped super fine
Unrefined sea salt to taste
1/2 balsamic vinegar
2 teaspoons organic maple syrup OR raw honey
2 teaspoons Dijon mustard
2 teaspoons organic Worcestershire sauce
1/2 cup fresh and finely chopped parsley
Salt and Pepper to your preference

Recipe Steps

  1. Heat oil in a saucepan over medium high heat. Add the shallots and sauté for 2 minutes. Reduce to medium heat, then add the garlic and sauté for another 2-3 minutes. The shallots should become very soft.
  2. Pour the balsamic vinegar, honey, Dijon mustard and Worcestershire sauce to a mixing bowl and stir up well. Add the mixture to the saucepan and let us reduce by about half.
  3. Pour the sauce on top of the beans and stir well so they are all nice and coated. Add parsley and toss well. Season with salt and pepper based on your preference.
  4. Allow the beans to sit a room temperature, cool off and the flavors blend together before serving. (I personally love these at room temperature or a little warm!)

Enjoy!

Recipes Simply Wholly Eating Simply Wholly Living

Crunchy Salmon Burgers & Honey-Vinegar 3-Bean Salad

May 19, 2015

This was a labor of love but so worth it. Perfect for a spring/summer lunch or dinner. Pair this with your fave white wine (or water, like I did) and greens and you have yourself a patio worthy meal.

Salmon Burger Ingredients

Salmon Burger Ingredients

Salmon Burger Ingredients

1 cup whole grain flake cereal
2 tablespoons avocado oil
1/2 cup diced sweet onion
1/2 cup red bell pepper
2 tablespoons brown rice flour
3 tablespoons lemon juice
1 teaspoon Worcestershire sauce
1 (14 oz.) can Wild Alaska pink salmon, drained and bones picked out
Unrefined sea salt or Himalayan salt, to taste
Cayenne pepper, to taste
1/4 cup fresh flat leaf parsley
1/4 cup fresh cilantro cilantro
1/4 cup freshly grated parmesan cheese

Salmon Burger Recipe Steps

  1. Do yourself a favor and get all your ingredients diced, measured etc. before starting this recipe.

    14oz. can Wild Alaska pink salmon

  2. Preheat your oven to 400 degrees. Lightly oil a baking sheet and set it aside for a bit.
  3. Put the cereal in a blender and blend into fine crumbs. Then split the contents in half. (Just eye ball it.)
  4. Heat up 1 tablespoon of the oil over medium-high heat. Add the onion and sauté for a couple of minutes, then add the red pepper and sauté for another couple of minutes.  (Check that the heat is not getting to hot and turn down if needed. The onion and red pepper should be softening but not turning super brown.)
  5. Next stir in the flour and cook for about a minute before adding in the Worcestershire sauce, lemon juice and cereal crumbs.
  6. Now, add in the salmon that you have already drained and deboned. Break up the salmon really well and watch for any bone that you may have missed. Stir all ingredients together as evenly as possible.
  7. Season with the salt, pepper and then form the mixture into 4 burgers.
  8. Pour the remaining crumbs into a mixing bowl, add the last tablespoon of oil, cilantro, parsley and parmesan. The coat each burger by gently pressing the mixture into each side.
  9. Place each burger on the baking sheet and bake in the over for 20-25. They should be a nice golden brown color and crispy on the outside.

Tip:
If you don’t have avocado oil. No biggie, Use olive oil or another of your fave oils that can be use do to cook at medium-high heat.
If you are not a parsley or cilantro fan, it’s not a problem. Use whatever you prefer or don’t. This recipe is really flexible which is my favorite part.

3-Bean Salad Ingredients

2 tablespoons avocado oil (not shown in picture)

Black beans, garbanzo beans and kidney beans

Black beans, garbanzo beans and kidney beans

2 large shallots, minced
2 tablespoons peele and grated fresh ginger
2 tablespoons minced garlic
3 packages (10 oz.) BPA-free beans (like Jyoti’s pictured) rinsed and drained
2 cups frozen organic corn, thawed
2 teaspoons honey
2 tablespoons apple cider vinegar
Unrefined sea salt or Himalayan salt, to taste

 

3-Bean Salad Recipe Steps

  1. Heat the oil over medium-high heat in a skillet. Add the shallots, ginger, and garlic and sauté for 2-3 minutes or so until everything softens nicely.

    Rinsed and drained beans

    Rinsed and drained beans

  2. Add the well-drained, 3-bean mix and corn to the skillet and stir well. Then put into your favorite serving bowl.
  3. Mix together the honey and vinegar and pour over the beans and coat well. Season with salt. Serve as-is, at room temp, or chilled! Any way you prefer.

 

 

 

 

 

And there you have it! Crunchy Salmon Burgers & Honey-Vinegar 3-Bean Salad

Crunchy Salmon Burgers & Honey-Vinegar 3-Bean Salad

Crunchy Salmon Burgers & Honey-Vinegar 3-Bean Salad

 

Recipes Simply Wholly Eating

6-Step Snack: Almond Butter Chews

May 17, 2015

Whipping up this treat is super easy and super fast. And my son loves them. That’s a recipe trifecta!
This recipe was actually part of my Purple Carrot delivery that was gifted to us from one of my husband’s former clients. Incredibly kind and generous and we are very grateful.

Almond Butter Chew Ingredients

Almond Butter Chew Ingredients

Recipe Ingredients

1/4 cup almond butter
1/4 brown rice syrup
1 cup puffed brown rice cereal
1/4 raisins or cranberries

 

Recipe Steps

  1. Add all of the almond butter to a microwave safe bowl and melt for about 30-40 seconds.
  2. Pour in all of the brown rice syrup and give it a stir.
  3. Gently fold in the puffed brown rice cereal.
  4. Add your raisins or cranberries and mix gently to form a dough.
  5. Roll into balls by taking about 2 tablespoons of the mixture and coaxing into 1 inch balls. You should be able to make about 14-15. (The instructions that came with the recipe said to wet your hands before rolling the balls, but I didn’t. Probably why I thought the “rolling” was a bit difficult.)

Tip: Wedding bands, rings, etc and this dough are not friends. Take the jewelry off.

And voila! In 6 steps, you’ll end up with a batch of Almond Butter Chews just like this…

Almond Butter Chews

Almond Butter Chews

Recipes Simply Wholly Eating

Shrimp Tacos with Lime & Coconut Cream

April 24, 2015

Seriously. It’s Friday and it’s been a hell of a week. So, you know what? I’m eating dairy and something sweet.

And I.FEEL.NO.GUILT.AT.ALL.

Shrimp Tacos with Lime & Coconut Cream

I hope you enjoy this yummy goodness as much as I did tonight.

Ingredient List

Bag of thawed raw and deveined shrimp*
1 tablespoon raw coconut oil
2 tablespoons fresh lime
1 tablespoon raw honey
1 Chobani  coconut greek yogurt
1 diced avocado
1 diced mango (Hint: How to peel a mango)
Quinoa Tortillas**
pinch of salt
pinch of pepper
1/4 cup fresh chopped cilantro
10 oz of your favorite white wine

*Try to find a brand without Sodium Tripolyphosphate. I used 35-40 count but get more or less depending in how many you are feeding
**You would have to make these ahead or time or buy your fave gluten-free or whole grain brand.

Recipe

  1. Grab yourself a strainer and a bowl. Pour the bag of thawed shrimp into the strainer and drain out the extra liquid. Then begin the tedious, but really rewarding task of peeling each piece.
  2. Toss the container of the yogurt in a bowl, add one tablespoon of the lime juice and the honey and mix on up. Then be sure to taste it because it is flippin’ good. And then you can add more lime or honey to your preference. I personally like a little more lime. Set aside.
  3. Grab your mango and peel it. Then dice it and set aside.
  4. Then grab your avocado and peel it. Then dice it and set aside.
  5. Grab your wine. And drink. You deserve it.
  6. Snatch up a handful of the fresh and fragrant cilantro and chop on up. You will use this as garnish on the tacos before you serve or you can add some right to the coconut/lime cream you just made. Your preference.
  7. Heat up the coconut oil in a pan over medium/high heat. (You can test when the oil is ready bring adding a drop of the lime juice in the pan and seeing if it sizzles a bit.) While you wait take a sip of wine.
  8. Add the peeled shrimp to the pre-heated pan. Stir frequently adding in both the salt and pepper. You know the shrimp is cook when it changes in color on all sides from translucent to opaque. This really only takes a few minutes per side if your pan is giving off medium high heat.
  9. Take a gulp of your wine or 2. This is a judgement free zone.
  10. Once you are sure that the shrimp is cooked (which means leaving it in the pan for 20 minutes if you are my husband. “Just to be safe.”) then throw in the remaining lime juice and give it a stir to coat everything.
  11. Now you’re ready to assemble! So quickly grab that glass o’ vino because you won’t get another sip for at least 100 seconds.
  12. Grab one tortilla, add shrimp, layer on a spoonful (or 3) of the cream, a few pieces of mango and avocado and a garnish with cilantro.

Tip 1: If you need something a bit heartier, make some quinoa in advance as a side or as a layer in the taco.

Tip 2: Be sure you buy coconut oil that can handle high heat. If not, follow the oil’s heat settings so you do not burn anything. Burnt coconut oil is awful.

Now, get back to your wine!

 

 

 

 

 

Recipes Simply Wholly Eating

Seriously Easy Gluten-Free Protein Bars

April 18, 2015

This past week I spent my stay-cation at home with my husband working on our laundry room. Needless to say, I need a vacation.

But, if I had planned correctly, having these bars on hand would have made our snacking needs a lot easier. Instead I am making now for the week. At least, I will have super healthy snacks for the week.

This recipe is so easy.

I do suggest you find the 9×11 pan or use a 9×13 if you like thinner bars rather than brownie thick bars. The last time I used a smaller pan because I was afraid of over-cooking and they were a bit too thick for my liking.

Now, go preheat your oven to 350 and find your pan.

Ingredient List

1 cup almond, peanut or cashew butter (Whatever you prefer!)Easy gluten-free protein bars
3 ounces vanilla protein powder (You can go plant-based as well. I used what we had on hand.)
1/2 cup maple syrup
2 eggs
2 cups gluten-free rolled oats
1/2 cup unsweetened coconut
1 teaspoon baking soda

Steps

  1. Be sure to pre-heat to 350. Spray your cooking pan. I use EVOO from a mister rather than a cooking spray. It does not affect the taste!
  2. Use an electric mixer to mix, almond/cashew/peanut butter, protein powder, and maple syrup. Beat in both of the eggs.
  3. Then add the oats, coconut and baking soda. Be sure to allow the baking soda to really mix in thoroughly because a mouthful of baking soda tastes straight-up awful. Moving on.
  4. Bake for about 12-15 minutes (ish). Baking is not an exact science.  And depending on a bunch of variables, I will not bore you with, it may be a minute more or less. I like my bars a bit more firm, so I tend to cook on the higher end on the time – even maybe a little extra. Again, totally up to you.
  5. Take the pan out and LET IT COOL before cutting. I promise I already screwed this up more than once which is why I am warning you. I am just too impatient. But if you cut too soon, your lovely bars come out like an amoeba-shaped creatures and crumble apart. Let them cool so that the firm up nicely. Then cut into nicely shaped bars.
  6. Grab an air-right container and store for the week. Boom. Done!

I especially love these along with a piece of fruit and my green drink for breakfast because Lord knows I never have time to actually sit down and make a hot breakfast for myself in the morning.

 

Enjoy!

 

Recipes Simply Wholly Eating

Derek’s Homemade Almond Milk Recipe

March 28, 2015

What else is there to do on a snowy day in the Spring? Make Almond Milk! Correction: My husband technically MADE the almond milk and I took the photos and wrote this lovely post.

Ingredient List

Almond milk ingredients

Almond milk ingredients

1lb. bag of Almond’s
1 Nut milk bag (like this one)
Sea salt
Dates*
Honey* (We use Carlisle Honey, but use whatever you have or enjoy.)
Nutmeg*
Cinnamon*
Vanilla*

*Optional Ingredient

Step-by-Step Recipe

Before you can get started, you will need to soak your almonds overnight or for at least 8-12 hours.

I’ve read various other posts that say you can get away with less. One blog even suggests 2-3 hours, but they were using a Vitamix and I am using a standard good ‘ole blender. So, if you have a Vitamix or Blendtec, then it may be totally possible to get started earlier.

Once the almonds have finished soaking, all you need to do is strain the water out. A pound of almonds ends up making about a gallon of almond milk. This means you can play around with your ingredients! We made a batch of plain almond milk (with just a pinch of salt) first. And then we played around with the water to almond ratio, as well as additional optional ingredients, for the next couple of rounds until we were both very happy. That’s the best part about making your own food. You have total control of what goes in and how on spot it is to your own taste preferences.

Raw Almonds Soaking

Raw Almonds Soaking

Strained Almonds

Strained Almonds

 

 

 

 

 

 

 

 

 

Moving on!

Now you are ready to go. Each batch starts by taking 1.5 cup of almonds and 3 cups of water and adding it to the blender. (Note: You will need to repeat this process about 4 times to get through the pound of  almonds. It’s not a perfect science.) This almond/water ratio was our preference because we like the nuttier taste, but 1 cup is totally fine. And if you have to be really cautious about calories, you can always add more water to cut it further. My daily lifestyle is pretty lean so I don’t know the nutrition info to this recipe – nor do I really care. If you are interested in general almond milk nutrition though you should definitely check this info out.

Almonds in the blender

Almonds in the blender

Blending away!

Blending away!

 

 

 

 

 

 

 

 

 

Once the almonds have thoroughly blended you are going to need to grab your nut milk bag and a nice size bowl. This is where a partner in the kitchen becomes especially handy. Or you could even have a little fun with the kids and let them help out with this part. This can be done by one person as well as is evident from the pic below of my super coordinated husband getting his almond milk on. Don’t forget to wring our the bag and then set as the contents of the bag on a side plate or bowl for later. (More to come on this!)

Pour the contents of the blender into the bag. You need to pour fast enough to move the finely grated almonds into the bag and so the water sifts through. The easiest way to make this happen is to stir the contents of the blender up well and then start to pour immediately. Try not to let everything settle to the bottom. Otherwise, that’s where all the good stuff ends up.

Sifting the almond milk blend

Sifting the almond milk blend

Wring out the nut milk bag

Wring out the nut milk bag

Nutmeg and cinnamon for some extra flavor

Nutmeg and cinnamon for some extra flavor

 

 

 

 

 

 

 

 

 

Now that you have strained your almond milk, you are good to start experimenting with the optional ingredients. We added:

2 finely chopped Dates, 2 tsp. honey , 1/2 tsp. nutmeg, 1/4 tsp. cinnamon, 1/4 tsp. vanilla and a pinch of sea salt.
If you want straight-up almond milk, you’re already done. But, we wanted to add some more flavor. I think even just honey and vanilla would be great. We’ll try that next time. We poured the strained almond milk back into the blender as well as the optional ingredients and blended one more time. Et voila!

Homemade almond milk!

Homemade almond milk!

PS: The taste is especially phenomenal in a stemless wine glass.

Repeat that process a few time more time until all your almonds are gone and you have about a gallon of almond milk that

Almond four!

Almond four!

you just made from scratch! By this point, you have a plate or bowl full of all the almond meal that you have been straining out. Spread the almond meal out on to a baking sheet . Turn your oven on to 170 degrees. Once the oven has hit the temp, put the baking sheet with almond meal on to the center rack and cook for about 1.5-2 hours (until dry). This will yield about 4 cups of almond flour.

The pros and cons of almond flour are pretty highly disputed. Just Google it. I personally have chosen to eat it very very sparingly because of its inflammatory properties. That said, it is incredibly nutrient dense so it may be a choice that you are totally comfortable with.

Recipe Summary

1.5 cup almonds
3 cups of water
2 Dates* finely chopped
2 tsp. honey
1/2 tsp. Nutmeg*
1/4 tsp. Cinnamon*
1/4 tsp. Vanilla*
Pinch of Sea salt

Any questions? Please feel free to leave a comment or contact me directly. xo

Recipes Simply Wholly Eating

Coconut Flour Almond Meal Pancakes

March 19, 2015

Holy smokes, folks!

I added toasted coconut, coconut butter instead if dairy and blueberries, because blueberries must go in everything (according to my 14-month-old). Hope you enjoy as much as I did.

I cannot take credit for this recipe. Get the full article and details from the source. >

Coconut Flour Almond Meal Pancakes

Makes about 16 small pancakes

Ingredients

  • ½ cup coconut flour
  • 1/3 cup almond meal
  • 1 ½ teaspoons baking powder
  • 4 organic, pastured eggs
  • 1 tablespoon coconut oil, melted
  • 1/3 cup milk (raw cow’s or coconut)
  • 1 teaspoon vanilla extract
  • a pinch of sea salt
  • 1-2 tablespoons organic, raw grass-fed butter + more for serving
  • pure maple syrup to drizzle (optional)

Preparation

  1. In a large bow, mix all the dry ingredients: the coconut flour, almond meal, baking powder, and salt.
  2. Slowly whisk in the wet ingredients: the eggs, coconut oil, milk, and vanilla. Mix until the batter is smooth. (If it feels a little dry, add more milk until it reaches the consistency you’re after).
  3. Heat a large skillet over medium high heat. Add the butter and allow it to melt, then add scoops of batter (about a ¼ cup each) for silver dollar pancakes. Cook for about a minute on each side until golden brown. Slather with butter and drizzle maple syrup as desired.

 

Recipes Simply Wholly Eating

Slow-Cooker Sweet Potato and Butternut Squash Soup

March 14, 2015

I made this recipe this weekend. It is a bit of a labor of love, but if you love butternut squash like I do, it is TOTALLY worth it.

Get the full recipe from the source >

 

Slow-Cooker Sweet Potato and Butternut Squash Soup by Brianne Williams, RD, LD

Recipes Simply Wholly Eating

Recipe of the Month: Molly Steven’s Elemental Braised Cabbage

February 20, 2015

Favorite Recipe this Month is Molly Steven’s Elemental Braised Cabbage. Seriously, who knew! I never thought that I would truly like cabbage. But i do! I love this stuff. To be fair, I also use carrots, parsnips and onions in this recipe. It take a while to cook but it’s so darn good. The recipe is following the image.

It’s amazing how I could never lose 5lbs when I wanted to before my diagnosis and now that I have a laser focus on fueling my body for health, I am not only more energetic but I have lost 10lbs!

2015-02-15 17.09.54

WHAT YOU NEED

3 tablespoons extra-virgin olive oil, plus 1½ tablespoons for the dish

2 pounds green cabbage, cut into 6 wedges

Salt and black pepper

2 medium carrots, peeled and cut into thick coins

1 large onion, sliced thick

Pinch crushed red pepper flakes, or more, to taste

2/3 cup low-sodium chicken broth, plus 3 tablespoons, if needed

1/3 cup thinly sliced scallions, whites and greens

Lemon wedges, for serving, optional

PS: I added parsnips as well bc I had them in my fridge!

THE STEPS

With the rack in the middle position, heat the oven to 325 degrees. Smear a large baking dish with 1½ tablespoons of oil. Add the cabbage, turn to coat with oil, and arrange in a single layer (if necessary, overlap thin sides). Sprinkle with ¼ teaspoon salt and black pepper to taste.

In a medium bowl, toss the carrots, onion, 3 tablespoons oil, ¼ teaspoon salt, and black pepper to taste, then scatter evenly over the cabbage. Sprinkle with red pepper flakes, add the 2/3 cup broth, cover the dish tightly with foil, and braise until very tender, about 1¾ hours, turning the cabbage after 50 minutes. Remove the foil, adjust oven temperature to 450 degrees, and roast until the vegetables brown a little, 15 to 20 minutes (if the pan begins to look too dry, add the extra broth). Serve hot, warm, or at room temperature. Sprinkle with scallions just before serving with the lemon wedges, if using.

This is totally worth the wait! Hope you enjoy as much as I have. Bon appétit!

Reference: http://www.bostonglobe.com/magazine/2014/10/11/recipes-for-braised-cabbage/v9ZhyvVkzYx1n9fW5m6NwI/story.html