Breakfast

Raspberry, Blackberry, Mango Smoothie


Raspberry Blackberry Mango Smoothie

Are you ready for a super delicious, berry infused, smoothie to jump start your day?

This smoothie has your daily allowance of selenium with the addition of just two Brazil nuts! Brazil nuts are a rich source of selenium. Selenium is one of the nutrients that helps regulate thyroid function, as well as boost immunity, and so much more. Learn  more here from Dr. Axe on the benefits of selenium. Other good food sources of selenium are liver, eggs, grass fed beef, yellowfin tuna, cooked halibut, sardines, turkey, and spinach.

The berries in this smoothie are fantastic sources of Vitamin C, Magnesium and Fiber. Mango is great for the skin and digestion, as well as a good source of Vitamin C and Fiber. I added almond butter for healthy fat and some protein, and ground flax. There is an option to add in Grass Fed Collagen (I have it every day in my smoothies no matter what kind I make for my hair, skin, nails and gut health. It is tasteless, and also is a source of protein.) The lime juice gives the smoothie an extra zip like a sweet tart, and coconut water is very hydrating. I just love the flavor and color of this health promoting smoothie!

Raspberry, Blackberry, Mango Smoothie

Ingredients:

1 Cup of Coconut Water

1/2 Cup of Frozen Raspberries

1/2 Cup of Frozen Blackberries

1/2 Cup of Fresh or Frozen Mango

2 Brazil Nuts (I use this gluten free brand)

1 Tablespoon of Almond Butter

1 Rounded Tablespoon of Grass Fed Collagen (optional)

1 Tablespoon of Lime Juice

1 Rounded Teaspoon of Ground Flax

1/2 Cup of Crushed Ice

Directions:

Add all the ingredients to a blender and blend until smooth. Pour into a tall glass and add a straw. Enjoy!

Sam

 

 

 

 

Supercharge Kiwi Green Smoothie


We are into mid-October already, the winter season is almost here as well as the holidays, and school is in full swing! My two teenage daughters have super busy schedules this year, as well as myself and Doug. Our whole family starts their mornings with a healthy smoothie every weekday, because they make us feel so good all morning! I am happy everyone is leaving supercharged with great nutrition before they go out the door, and we even got our 22 year old son, Jeffrey on board! What convinced him was not only that they tasted good, but how he felt having them! Young men are tough to convince, you know that invincibility and all.

So, we are big on smoothies here at our house, and especially when they have some leafy greens in them. Did I ever tell you that when my husband, Doug, started having green smoothies consistently five years ago his grey hair almost completely disappeared? He noticed the way he felt was different too, more energized and lighter. He has gotten asked if he colors his hair. If you knew him, you would know that no way would he do that being a no fuss, get it done, kind of guy. It was all the antioxidants in smoothie form easily accessible to his body!

I love the immune boosting benefits, fiber and nutrients in this delicious new green smoothie recipe! Kiwi is an amazing addition to a smoothie, because just one kiwi packs 106% RDA of Vitamin C! They are also a good source of digestive enzymes and fiber. There are two kinds of leafy greens in this smoothie, kale and spinach. Kale and Spinach contain Vitamin A, Vitamin K, Calcium and Vitamin C, Antioxidants, Fiber, and are detoxifying plus so much more! I added avocado for healthy fat and creaminess and frozen banana. There is also a splash of lemon juice and a teaspoon of raw honey.

Supercharge Kiwi Green Smoothie

I will be writing some new healthy smoothie recipes the next few months that are palate pleasing, because healthy smoothies should be delish! You can choose from them based on your preferences and health goals. I recommend rotating them. You can find more tasty and healthy smoothies in my Seven Days of Smoothies Challenge in my recipe index here under beverages and breakfast.

Food should be our first defense and protection of our health. Every person is bio-individual, but healthy food is a must for everyone! Your body knows the difference! Supercharge your day by starting with a healthy smoothie!

Supercharge Kiwi Green Smoothie

Ingredients:

1 Kiwi (ripe and peeled)

1/2 Cup of Frozen Green Grapes (You can use unfrozen)

1/2 Cup of Frozen Kale

1/2 Cup of Frozen Leafy Spinach

1/2 Frozen Banana (I keep a bag of peeled, ripe bananas in my freezer cut into pieces)

1/4 Avocado (ripe)

1 Tablespoon of Lemon Juice

1 Teaspoon of Raw Honey

1/4 Teaspoon of Vanilla Extract

1/2 Cup of Crushed Ice

Directions:

Place all the ingredients in a blender and blend on high until smooth and creamy. Pour into a tall glass and add a straw. 🙂

and……… I realized you haven’t seen Ming Ming in a while unless you are following me on Instagram! So here she is in her No. 1 Dog Sweatshirt!

Enjoy Your Day!

Sam

Ming

 

 

Gluten Free Coconut Flour Blueberry Muffins


I am crazy about coconut flour baking! Coconut Flour is low carb, gluten free, contains protein, iron, fiber, and healthy fats, and scores low on the glycemic index. Of course all these attributes are fine, but who cares if the finished product isn’t very palatable. But coconut flour makes a fantastic muffin! Scroll down to see the photos of the one I have split open. I wish you could smell them, but you can see the texture! This particular recipe is bursting with blueberries! So, if you are a true blue classic blueberry muffin fan, this is for you!

Gluten Free Coconut Flour Blueberry Muffins

Are you a ship that is staying safe in your harbor? Branch out! Take a plunge and follow a dream. Try something new you have been dying to try but aren’t sure about. Step out of your comfort zone and blossom into the greatness you deserve and are capable of!

Coconut Flour Blueberry Muffins

Gluten Free Coconut Flour Blueberry Muffins

Preheat your oven to 350º degrees F. Line 12 muffin cups with non-stick muffin papers and set aside.

Ingredients:

6 Pastured Eggs

1/2 Cup of Coconut Flour (here)

2 Black Spotted Bananas

1/4 Cup of Olive Oil

2 Tablespoons of Honey

1 Teaspoon of Vanilla Extract

1 Tablespoon of fresh squeezed Lemon Juice

1/2 Teaspoon of Baking Soda

1 Pint of Fresh Blueberries

Directions: In a food processor with a blade attachment, blend the eggs and banana until the banana is smooth. Add in the rest of the ingredients except the blueberries, and blend for two minutes. Fold in the blueberries, reserving 1/4 cup for the tops. Scoop the batter into the prepared muffin cups, and sprinkle with the reserved blueberries. Let sit for 5 minutes on the counter to allow the coconut flour to soak up the liquid in your batter. Then, bake for 20 to 25 minutes in your preheated oven until the tops spring back. Remove from the oven, and cool for five minutes before removing from the pan and cooling on a wire rack. I give you permission to eat one hot! :-)))

Makes a dozen muffins

Blueberry Muffin.JPG

Coconut Flour Blueberry Muffins Hot From the Oven

Egg, Parsnip and Celeriac Root Hash Brown Skillet


Eggs and Hash Browns are an American classic. I did a remix of the humble, time honored, hash brown by using parsnip and celeriac root vegetables for the hash and made it all in one skillet instead of forming individual hash browns. I received my inspiration for this dish from the Waffled Hash Browns recipe in Cooking Light Magazines March 2017 issue. Skillet meals are trending, and I can see why. The clean-up is easy, it’s all in one pan, and making one big hash is quicker than making individual patties! You can see in the photo how the eggs are nestled into the crispy hash ready to be devoured. This hash is full of nutrition too!

 

Parsnip Celeriac Hash and Egg Skillet

Egg, Parsnip and Celeriac Root Hash Brown Skillet

The global, cream colored celeriac root and parsnip are both a good source of Vitamin C, B-6, Magnesium, Potassium, and Fiber. Eggs are a good source of protein, and don’t you love it that the yolks are now said to be good for us? I never understood why only part of a complete and natural egg was said to be only half good for us. Yolks are a wonderful source of Omega 3, Vitamins A, D, E, B-12 and K, lutein (for eye health) and more. Here’s the recipe!

Skillet Egg and Parsnip Celeriac Hash Browns

Egg, Parsnip and Celeriac Hash Brown Skillet

 

Egg, Parsnip and Celeriac Hash Brown Skillet

Ingredients:

2 Cups of Parsnips (peeled and grated)

2 Cups of Celeriac Root (peeled and grated)

5 Eggs

3 Tablespoons of Olive Oil

1 Teaspoon of Sea Salt

1 Teaspoon of Dried Parsley

1/4 Teaspoon of Black Pepper

1/4 Teaspoon of Onion Powder

1/4 Teaspoon of Garlic Powder

Fresh Basil (optional)

Directions: Preheat the oven to 325º degrees. In a large bowl, mix together the grated parsnip and celeriac root (I used a food processor to grate it for speed, but it can also be hand grated), 1 egg (beaten), sea salt, parsley, pepper, onion powder and garlic powder. Mix thoroughly.

In a large non-stick skillet (I used a 14 inch) pour in 3 tablespoons of olive oil. Heat over medium-high. Add the hash mixture and pat it down into one even layer to brown one side. Let this cook for five minutes, or until the bottom has browned. With a rubber spatula, turn over the hash brown to the other side to brown. It will not turn in one piece, which is fine. Flip it in sections. Brown for a few minutes on this side. After the hash browns are brown on both sides and tender, make four egg sized nests in your pan (refer to the photo). Crack the eggs in the nests, and sprinkle with a little additional sea salt and pepper. Pop the pan in the oven, and bake the eggs for 8 to 12 minutes until the whites are set and the yolks are cooked to your liking. Remove the pan from the oven. Chop some fresh basil and sprinkle it on the top before serving.

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

 

Coconut Flour Orange Quick Bread or Muffins


I am enjoying the Chocolate Chip Banana Muffins I shared so much that I decided to make an Orange Muffin version that can also be made into a loaf, because I like choices!  These healthy muffins are fantastic because the texture is fine and moist and without the grains and refined carbs. When baking with coconut flour, recipes require more liquid, because coconut flour is highly absorbent. So eggs are perfect, because they give the muffins protein and healthy fat from the yolks. Eggs in baking are great for leavening and texture as well.

Coconut Flour Orange Muffins

Coconut Flour Orange Muffins

The orange zest really bumps up the orange flavor, and fresh squeezed orange juice is used to enhance the texture, flavor and brightness of the muffin. I find muffins so cheery when I sit down to relax and read about something exciting like travel or planning a new garden! Hmmmmmm, not sure why, but it puts me in my happy place! 🙂 So here is a photo of the loaf, and keep scrolling for another muffin picture and the recipe!

Coconut Flour Orange Quick Bread

Coconut Flour Orange Quick Bread

 

Coconut Flour Orange Muffins

Coconut Flour Orange Muffins

 

Coconut Flour Orange Quick Bread or Muffins

Preheat the oven to 325º degrees F. Set out a 12 cup muffin pan, or medium loaf pan if making the bread. Line the muffin pan with muffin papers, and if making the loaf, grease the pan and line it with parchment paper.

Ingredients:

6 Eggs

2 Bananas (ripe with some black spots)

1/2 Cup of Coconut Flour

1/3 Cup of Olive Oil (or Coconut Oil)

1/4 Cup of Collagen (optional but great for hair, skin, nails and digestion)

1/4 Cup of Fresh Squeezed Orange Juice

2 Tablespoons of Honey

1 Tablespoon of Orange Zest (make sure you have a fantastic peel for the most flavor)

1/2 Teaspoon of Vanilla Extract

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

If making the loaf – Thin Orange Slices including the peel, halved.

Directions: In a food processor, blend the bananas and eggs until no chunks remain and you have a creamy yellow mixture. Add the remaining ingredients, and process for two minutes. Scraping the sides of the processor once. Let the batter sit for 5 minutes. Scoop the batter into 12 muffin cups, or pour into your prepared loaf pan. If making the loaf, add the orange slices on the top decoratively. (See photo)

Bake in your preheated oven for 35 minutes if you are making the muffins, or until the tops spring back when lightly touched with your finger. For the loaf, bake for 65 to 70 minutes until a toothpick inserted in the center comes out clean. Remove from the oven and cool five minutes before removing the muffins or loaf from their pans to cool completely. Well, you can eat a warm muffin, but please cool the loaf completely…..it’s the baker in me. Add some decorative zested orange to the tops of your muffins if desired.

Happy Muffining! I know that’s not a word, but I like it!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

 

Steamed Egg Custard with Clams and Rosemary


steamed-egg-custards-with-clams-and-rosemary-in-the-instant-pot

I usually make savory egg custards in my bamboo steamer, but I am really enjoying my Instant Pot for it’s speed and ease, and the custard came out silky just like it should. If you don’t have an Instant Pot you can check them out here, or make the custard in a regular steamer. (Directions are below)  It will just take longer for them to cook.

I first started making egg custards 15 years ago for my little girls. They are an Asian dish I first discovered when we were in China, and the very nice chefs at the hotel where we were staying made them for the babies who were about one year old, including my daughters, as they are very soft and delicate and just right for babies. The girls adored them! However, they are also eaten by adults! This version has clams and rosemary in it and is absolutely delicious as a first course or with a light lunch accompanied by a side salad. I personally think they are fantastic for breakfast! If you have never tried steamed egg custard, I highly recommend it! They are delightful, light, creamy and silky on the tongue.

steamed-egg-custard-with-clams-and-rosemary-using-an-instant-pot

These cook in 9 minutes in the Instant Pot. Straining the egg mixture through a fine meshed strainer is the secret to the silkiness! I try to incorporate seafood into my weekly meals at least once or twice a week. Canned clams are something you can stock right in your pantry, and they are a great source of B-12 which is essential for a healthy nervous system, Iron and Vitamin C.

Steamed Egg Custard with Clams and Rosemary

Ingredients:

3 Eggs

1/2 Cup of Full Fat Coconut Milk (my favorite)

1/3 Cup Plus a Tablespoon of Canned Baby Clams (I use Crown Prince Wild Caught here)

2 Green Scallions, sliced

1 Teaspoon of Fresh Minced Rosemary

1 Teaspoon of Coconut Aminos, this is a soy substitute and tastes amazing (here)

1/4 Teaspoon of Sea Salt or Himalayan Pink (my personal favorite) 🙂

Directions: In an Instant Pot, pour in 2 cups of water and add the trivet that came with it. Set out three heat proof ramekins or bowls, and make sure they fit into the Instant Pot on the rack. They should hold approximately 3/4 cup each.

In a bowl, whisk together your eggs, coconut milk, coconut aminos, and sea salt. Now pour it through a fine meshed strainer (like this one) into another bowl. This makes it super silky. Discard any egg white residue left in your strainer. Stir in the clams, rosemary and scallions. Divide evenly into the three ramekins. Cover each ramekin tightly with foil, and place on your trivet rack in the instant pot.

egg-custards-in-the-instant-pot

Place the top on the instant pot, and seal the top and the steamer valve. Choose the manual button on your pot and set the timer to 9 minutes on the low setting (there is a choice between low and high). When the timer is up, release the pressure valve, remove the lid and carefully remove the hot ramekins and take off the foil.

Cool for ten minutes. The steamed custards are ready to serve.

To steam them in a bamboo or other steamer, follow the instructions above, however, steam for 15 to 18 minutes on low, making sure the centers are set but still jiggly.

Makes 3 Savory Custards

Eat Your Nutrients!

Eat Your Nutrients!

*Affiliate Link – I receive a small commission when you purchase products I recommend through my Amazon links. I use these products myself and never recommend anything I haven’t tried and use regularly. The small commission helps me keep my blog up, so if you have enjoyed my posts and recipes, I appreciate your support. You don’t pay any extra for your products. Thank you.🙂

 

 

 

Grain Free Popovers Three Ways


Popovers go great with saucy winter meals, because they soak up juices! They are also great for breakfast, or stuffed with sandwich ingredients. I love their airy, fluffy texture. So today I came up with three more variations (Pecorino, Garlic and Onion, or Plain) you can make in addition to my original recipe for Italian Bacon Popovers which you can find here.

Grain Free Popovers Two Ways!

Grain Free Popovers Three Ways!

 

I was thrilled to discover recently that I am doing well with some kinds of dairy, so I added a dairy version of the popovers….Sheep milk cheese! Did you know that the delicious Italian Pecorino cheese is made from sheep’s milk? It is a well known delicious hard cheese that you grate, and I added it to one of my popover recipes with yum-yum results! If you aren’t partaking in dairy, no worries there are plain ones that are very versatile and classic, or try the garlic and onion and also the Italian Bacon ones on the blog which are dairy free as well!

Grain Free Popovers

Grain Free Popovers

 

Grain Free Popovers Two Ways!

Grain Free Popovers Three Ways!

 

Grain Free Popovers Three Ways

Ingredients for Popovers:

4 Eggs

1/2 Cup of Coconut Milk

2 Tablespoons of Coconut Flour

1 Teaspoon of Sea Salt

(1/4 Teaspoon each of Garlic Powder and Onion Powder for Garlic and Onion)

(1/2 Cup of Grated Pecorino Cheese for Pecorino Cheese Popovers)

Olive Oil for Cups

Directions: Preheat your oven 400º degrees. Using a muffin pan or popover pan here, pour 1/2 teaspoon of oil into the bottom of each cup. Each batch makes six popovers, so put oil in six cups. In a medium bowl, whisk together the eggs, coconut milk, coconut flour, and sea salt. Add in the variation you would like. Scoop with a muffin scoop into the cups you have added the olive oil to. Bake for 30 to 35 minutes or until golden brown. They will sink some naturally as you remove them from the oven. I carefully remove them from the pan by running a knife around the edges and gently scooping them out with a spoon. You will have some residue left in the pan.

*cheese and plain popovers are low fodmap

*Affiliate Link – I receive a small commission when you purchase products I recommend through my Amazon links. I use these products myself and never recommend anything I haven’t tried and use regularly. The small commission helps me keep my blog up, so if you have enjoyed my posts and recipes, I appreciate your support. You don’t pay any extra for your products. Thank you.🙂

Eat Your Nutrients!

Eat Your Nutrients!

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