Monthly Archives: January 2016

Hearty and Nourishing Vegetable Bison Soup


Winter storm Jonas is bearing down upon us here on the East Coast, and I decided there is never a more perfect time for making a big pot of hearty, nourishing soup! I wanted one that was easy to digest, nutritious, low in fodmaps, and tasty!

Hearty and Nourishing Vegetable Bison Soup

Hearty and Nourishing Vegetable Bison Soup

 

Put some favorite tunes on and lets get chopping. The vegetable prep is the longest part of making this soup, but it doesn’t have to be boring! Here’s the recipe!

Hearty and Nourishing Vegetable Bison Soup

2 Pounds of Ground Bison

3 Slices of No Sugar Added Bacon

4 Cups of Broth, Beef, Chicken or Vegetable

6 Endive, washed and sliced

2 Cups Carrots, peeled and sliced

6 Scallions, green parts only sliced

3 Small Zucchini, diced

1 Fennel Bulb, washed and diced

1/4 Cup Dry White Wine, optional

2 Tablespoons of Garlic Infused Olive Oil

2 1/2 Teaspoons of Sea Salt or Himalayan Pink Salt, divided

1 1/2 Teaspoons Black Pepper, divided

1 Teaspoon Dried Parsley

1 Teaspoon Dried Tarragon

1 Teaspoon Dried Chives

1/4 Teaspoon Dried Dill

2 Tablespoons Fresh Lemon Juice, added before serving

Hearty and Nourishing Vegetable Bison Soup

Hearty and Nourishing Vegetable Bison Soup

 

Directions:

In a large sautee pan, cook your bacon until crisp, then drain on paper towel and set aside to cool. Drain off the extra bacon grease in the pan, and add your ground bison to the same pan. Add the salt and pepper, and cook over medium high heat until brown and crumbly, stirring often. Meanwhile prepare your vegetables by peeling and dicing them.

Add the cooked beef to a large stock pot, and crumble the cooled bacon on top. Dry the sautee pan the beef was in with paper towel, then return it to your burner, and add 2 tablespoons of garlic infused olive oil. Heat over medium high heat, and add your vegetables. Sprinkle the vegetables with an additional teaspoon of salt and a 1/4 teaspoon of pepper. Cook the vegetables until the endive has wilted and the vegetables are just beginning to soften. Add the white wine and cook for one minute.

While the vegetables are cooking, add the dried herbs to the bison in the stock pot. Add the wilted vegetables to the stock pot on top of the bison and herbs. Pour in 4 Cups of broth. Bring to a boil, then reduce the heat and simmer on low for 40 minutes.

This makes a large pot of hearty, satisfying soup for a cold winters day, and it feels good in your belly, warming you from the inside out! Enjoy!

Hearty and Nourishing Vegetable Bison Soup

Hearty and Nourishing Vegetable Bison Soup

 

 

 

You’ve Got the Beet! – Day 7 – Seven Days of Smoothies


Today is the final smoothie recipe of the Seven Days of Smoothies series! You’ve Got the Beet! has a respectable amount of fiber from figs (6% per medium fig). Sweet delicious figs also contain calcium, potassium, magnesium, Iron, Vitamins B, C, Selenium, Phosphorus and Zinc. There are two colorful vegetables incorporated into today’s smoothie, (you guessed it beet, and also carrot). Strawberries are a low sugar addition to this smoothie and provide over 140% RDA of Vitamin C. Choose your favorite dairy free milk to add, and don’t forget the protein!

You've Got the Beet Smoothie - Day Seven, Seven Days of Smoothies

You’ve Got the Beet Smoothie

Ingredients:

1 Cup Frozen Strawberries

2 Turkish Figs (soak them if they are not soft for ease in blending)

3 Baby Carrots

1 Slice of Beet (about a Tablespoon)

1/2 Cup Dairy Free Milk

2 Tablespoons Pomegranate Juice Concentrate

1 Tablespoon Fresh Squeezed Lime Juice

Blend it thoroughly to incorporate those figs! Then add:

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming).

Here is a recap of the smoothies shared during the Seven Days of Smoothies! When rotated into your routine, they will keep you from getting into a rut with food choices, and help you include a colorful array of nutrients into your diet!

Razzleberry Rad – Day 1

Blue Bumbleberry – Day 2

Orange U Sweet – Day 3

Kale Me Later – Day 4

Chocolate Mocha No Moo – Day 5

Creamy Dreamy Tropical Ginger – Day 6

You’ve Got the Beet! – Day 7

Creamy Dreamy Tropical Ginger Smoothie- Day 6 – Seven Days of Smoothies


Day six will take you to a warm paradise with the pineapple and ginger in this smoothie! Fresh ginger is wonderful for digestion, has antiviral properties, is anti-inflammatory, and is a warming food. The frozen banana makes this a creamy sweet smoothie, and the fresh lemon juice brightens the flavors.

Creamy Dreamy Tropical Ginger - Seven Days of Smoothies - Day 6

Creamy Dreamy Tropical Ginger Smoothie

Ingredients:

1 Frozen Banana, Sliced

1/2 Cup Frozen or Fresh Pineapple Chunks

1/2 Cup Orange Juice (no sugar added)

1 teaspoon minced, fresh ginger root

1 Tablespoon of Fresh Squeezed Lemon Juice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Enjoy your day!

Chocolate Mocha No Moo – Day 5 – Seven Days of Smoothies


Chocolate Mocha No Moo - Day 5 - Seven Days of Smoothies Challenge

This smoothie is like a mocha milk shake without the dairy, and unhealthy sugar. Smoothies that taste so creamy and delicious and promote health are the way to go in my book! One of my favorite reasons for using whole food sweeteners like dates is the food is unrefined with all it’s minerals and fiber intact.

This smoothie contains Raw Cacao which gives it the rich chocolate flavor. Raw Cacao is a superfood rich in essential minerals and antioxidants. Eating raw cacao releases dopamine in the brain, a neurotransmitter that boosts mood and pleasure, and it has been shown to lower insulin resistance. Coconut Butter is a healthy fat that also gives the smoothie a creaminess, as well as the coconut milk. (You may substitute another milk like almond). A touch of cinnamon and vanilla compliment the coffee and brings out more of the chocolate flavor. This is a smoothie that I like to drink with my feet up, savoring every delicious sip!

Chocolate Mocha No Moo

Ingredients:

1/2 Cup Full Fat Coconut Milk

2 Tablespoons Raw Cacao

2 Tablespoons Cold Coffee

2 Large Medjool Dates

1 Tablespoon of Coconut Butter

1 Cup Crushed Ice

1/2 tsp. Vanilla Extract

1/8 tsp. Cinnamon

Optional: 2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Directions: Add all the ingredients to a high speed blender and mix until creamy and the dates are fully incorporated.

Put your feet up and Enjoy!

Have a beautiful day!

 

Kale Me Later – Day 4 – Seven Days of Smoothies


The midway point of Seven Days of Smoothies is today! You didn’t think I would forget about green smoothies did you? They are my favorite! In fact I love them so much, I want to give you an an A-Okay to throw greens into any of the smoothies on this seven day challenge! Kale Me Later is the smoothie of the day, but you’re going to want to do it now not later. 🙂

Lucuma powder, a maple flavored natural sweetener from the Inca fruit which contains iron, zinc, vitamin B3, calcium, and beta caroteine is an optional add in to your smoothie. Matcha adds green tea flavor to the smoothie as well as a powerhouse of antioxidants like the Catechin EGCg known for it’s cancer protective properties. It is energizing, detoxifying, and helps concentration and focus.

If you want more green goodness, feel free to double this recipe for a larger smoothie!

Kale Me Later - Day 4 - Seven Days of Smoothies

Kale Me Later Smoothie

Ingredients:

1/2 Cup Green Grapes

1/2 Green Apple, Core Removed

1 Cup Frozen Kale (fast & convenient, prewashed)

1 Tablespoon Lucuma Powder (optional but good)

1 Teaspoon Matcha Green Tea

1/2 Cup Crushed Ice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

 

 

Orange U Sweet – Day 3 – Seven Days of Smoothies


Today is Day Three of the Seven Days of Smoothies challenge, and this one is loaded with more than 100 percent of your RDA of Immune Boosting Vitamin C! The higher sugar fruits and protein make this a perfect post workout smoothie to replenish glycogen stores.

Orange U Sweet - Day 3 - Seven Days of Smoothies

Orange U Sweet Smoothie

Ingredients:

1/2 Cup Frozen Mango

1/2 Cup Orange Juice (No Sugar Added)

1/4 Cup Frozen Pineapple

1/4 Cup Frozen Peaches

1/2 Cup Sparkling Mineral Water

1 Tablespoon Fresh Squeezed Lemon Juice

pinch of nutmeg or mace

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Orange U Sweet Smoothie - Day 3 - Seven Days of Smoothies

Blue Bumbleberry Smoothie – Day 2 – Seven Days of Smoothies


We are at day 2 of Seven Days of Smoothies! Today’s smoothie is rich in Anthocyanins! They are the blue, violet, and red flavonoid pigments found in plants. Anthocyanins are good for your eyes and cancer protective among many other benefits. I have also included Maca which is beneficial for hormone balance in both men and women. It is an ancient Peruvian Superfood!

Blue Bumbleberry Day 2 Seven Days of Smoothies

Blue Bumbleberry Smoothie – Day 2

Ingredients:

1 Cup Frozen Blueberries

1/2 Cup Frozen Blackberries

1 Tablespoon Maca Powder

1 Tablespoon Blueberry Juice Concentrate (I found a smaller bottle at my local grocery store, but this is the brand I used)

1 Tablespoon Fresh Lemon Juice

2 Tablespoons of Grass Fed Gelatin or Your Favorite Protein Powder (add after initial blending and blend just until incorporated to prevent foaming)

Blend all the ingredients together until very smooth. Then add the gelatin or protein powder and blend briefly.

Blue Bumbleberry

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