Favorite Recipes

Below are a few of my favorites, but if you’re interested in others, check out Pinterest!

First up, a few of my favorite Veggie Smoothie concoctions:

 

Green Monster SmoothieGreen smoothies

  • 1 cup skim milk
  • 1 frozen banana (peel & slice before freezing)
  • 1 Tbsp peanut or almond butter
  • ¼ cup dry oats
  • 2 handfuls spinach
  • ¼ cup crushed ice
  • (you can also add a little sweetener if you prefer)

Nutrtition facts: about 400 calories / 9 grams good fat

Blend until smooth.  You cannot taste the spinach at all.

#GreenMonsterSmoothie

 

Green Brazil Nut & Coconut Milk

Brazil nut milkThe first time I had brazil nut milk at Dtox juice bar in Atlanta, I couldn’t believe how good it was.  Then while in California, I tried a version with greens and coconut and was determined to make it!  After some trial and error, here is what I came up with!

First, you have to make the brazil nut milk, which is so easy, you’ll wonder why you never did this before!  I like mine thicker and richer than most the recipes I found online, but you can thin it out if you prefer.

  • 2c brazil nuts (soaking overnight is optional)
  • 3c water
  • 3 medjool dates, pits removed
  • 2 handfuls spinach or kale
  • 1t vanilla and/or coconut extract (I like to use both for a flavor boost!)
  • 1/4c unsweetened coconut flakes
  • Pinch of sea salt

First make the brazil nut milk by blending the 2c brazil nuts with 3c water and the 3 pitted dates until completely smooth.  Then use a nut milk bag (I like Zimtal) to strain out the milk.  You can either discard the leftover pulp, or Google “nut pulp recipes” for some very interesting recipes!  Next, put the strained milk back in the blender and add the flavor extract, salt, coconut and greens.  Blend until smooth and enjoy!  If you like it a little sweeter, just add a pinch of Truvia, agave nectar, or honey.

#GreenBrazilNutMilk

 

Fruit & Nut Bars with Dark Chocolate

If you love granola bars or just want a grab-and-go snack that’s less expensive and all natural, this is for you!

Print Original Recipe (the one below has been edited slightly to fit my personal taste)

Ingredients

  • 1 cup old fashioned oats
  • ½ cup pitted prunes (around 11-12)
  • ½ cup dried apricots or naturally-sweetened dried cherries
  • ½ cup raisins or naturally-sweetened dried cranberries
  • 1/2 cup sliced almonds
  • 1/4 cup unsweetened coconut
  • 1/4 cup dark chocolate pieces, (such as Ghiradelli 60% dark chocolate chips)
  • 1/4 cup whole wheat flour
  • ⅓ cup water

Preparation

  1. Preheat the oven to 325ºF. Cover an 8-inch x 8-inch pan with parchment paper or use a non-stick silicone baking sheet.
  2. Place the dried fruit in a mini-chopper or food processor and pulse until well chopped.
  3. Combine oats, chopped fruit mixture, almonds, and coconut in a large bowl and knead with your hands until combined. Add flour and water and knead until a ball of dough forms. (Don’t over-mix.  Add a little more water if the mixture is too dry.)
  4. Add dark chocolate pieces.
  5. Press dough firmly and evenly into the prepared pan.
  6. Bake for 23-25 minutes, until baked through but still soft (don’t overbake them or the bars will be dry and tough).
  7. Let cool for 5 minutes. While still in the pan, cut into 8 rectangles, and then let cool completely in the refrigerator so the chocolate will harden before trying to remove from the pan (about 30 minutes).
  8. Store bars in an airtight container or baggies.  I keep mine in the refrigerator.

Yield / Nutrition: 8 bars with 200 calories and 6 grams fat each.

 

 

Layered Zucchini Lasagna

Ingredients

  • 6 cups sliced zucchini (about 3 medium)
  • 1/2  pound ground beef (optional)
  • 2 garlic cloves, minced
  • 2 cups light tomato sauce
  • 1/2 teaspoon salt, basil & dried oregano
  • 2 cups low-fat cottage cheese
  • 1 tablespoon dried parsley
  • 2 large eggs, lightly beaten
  • 1/2 cup dry breadcrumbs, divided
  • 1 3/4 cups low-fat mozzarella cheese

Preparation

Preheat oven to 350°.  Bring the water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisp-tender. Drain and cool.

Place the beef and garlic in a large nonstick skillet over medium-high heat. Cook until browned, stirring to crumble. Stir in the spaghetti sauce, salt, basil, and oregano; cook for 1 minute. Remove from heat.

Combine the cottage cheese, parsley, and eggs in a medium bowl.

Arrange zucchini slices in a shallow 3-quart casserole coated with cooking spray. Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese mixture over breadcrumbs; cover with half of the meat mixture and 1 cup mozzarella. Repeat the layers with the remaining breadcrumbs, cottage cheese mixture, and meat mixture; reserve the remaining mozzarella. Bake at 350° for 40 minutes.

Sprinkle with remaining mozzarella, and bake an additional 5 minutes or until cheese melts.

Yield: 10 servings.  Calories 210, Fat 7 g, Carbohydrate 15 g; Protein 21 g, Fiber 2.3 g

 

Bush’s Black Bean & Mango Salad

  • 1 15-oz can black beans
  • 2 cups diced mango
  • 1/2 cup red bell pepper, diced
  • 6 green onions, thinly sliced
  • 1/4 cup fresh lime juice
  • 1/4 cup cilantro leaves, chopped
Mix and servce.  Makes 6 Servings.  Nutrition: 140 calories, 3g fat, 19g net carbs. 

 

Bush’s White Bean Chili

  • 3 Tbsp olive oil or butter
  • ¼ to ½ onion, finely chopped
  • 1  4-oz can chopped green chili peppers, drained
  • 3 Tbsp all-purpose flour
  • 1 Tbsp ground cumin (or chili powder)
  • 2 (16 ounce) cans BUSH’S BEST Great Northern or Navy Beans
  • 1 (14.5 ounce) can low-sodium chicken broth (or sub vegetable broth)
  • 1 to 2 cups chopped cooked fresh chicken breast (optional)
  • Shredded Monterey Jack or other cheese (optional)
  • Low-fat sour cream (optional)
  1. In large skillet, cook onion in oil/butter on medium heat for 4 minutes or until transparent. Add chilies, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot.
  2. Garnish with cheese and sour cream, if desired.  You can also add tortilla chips and salsa for an extra kick.  Makes 8 servings.

Nutrition:  220 calories, 8 g fat, 20 g carbs, 6 g fiber.

 

*** Disclaimer – smoothies work as a natural “cleanser”, so be sure and have a bathroom handy after drinking!  Not recommended as a pre-workout snack.  ***

Advertisements