This is my go-to smoothie in the afternoon if I’m feeling a little tired and sluggish. Maca is an endocrine adaptogen that has the ability to support healthy hormone production and is great for stamina and energy! Cinnamon is a blood sugar balancer and helps keep the sugar cravings away!
COCONUT MACA SMOOTHIE
INGREDIENTS: (all organic if possible)
1 cup unsweetened nut milk
¼ cup coconut milk (can)
1 frozen banana
1 tbsp maca powder (find it here:
1 tbsp nut butter
1/2 tsp vanilla
1/2 tsp ground cinnamon
2 Medjool dates, pitted
DIRECTIONS:
Blend all ingredients together in a blender until smooth and creamy!
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Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Smoothie Tips and Tricks!
Always blend liquid ingredients first, followed by the remaining ingredients. This helps the ingredients blend together.
Herbs add flavor and extra nutrition. Consider fresh parsley, basil, mint, or cilantro.
Trying added ground spices: cinnamon, ginger, or nutmeg!
Add cocoa powder to fruit smoothies for a chocolaty mix!
The zest of citrus fruits (oranges, lemons, limes, grapefruit) add a little flavor.
Nuts and seeds contain minerals, fiber, protein, and healthy fats. They can also help bulk up a smoothie. Add whole nuts, nut and seed butters, or nut milks instead of dairy.
Bananas, avocados, or mango make smoothies a bit creamier!
Learn more tips and get new recipes at my Super Food Smoothies Made Simple Class @ The Pearson Lakes Art Center! CLICK HERE for more info.
Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Noticed this pasta at the grocery store! This is NOT a way I would recommend getting your greens in! The pasta is "enriched" wheat noodles with dried spinach, zucchini, broccoli, parsley, and kale. You are better off adding those greens to a smoothie or chop the real deal up and add to your pasta!
Here are some other ways to get your daily dose of greens in:
-Add spinach to your egg bake, egg muffins, or toss into your morning green smoothie!
-Make "zoodles" with zucchini using a vegetable spirilizer.
-Steam broccoli and top with a little olive oil, lemon pepper and sea salt. Serve as a side dish with your protein at dinner-time.
-Whip up some kale chips.
-Juice your greens using a juicer.
- Use spinach instead of lettuce as a topping in your sandwiches or wraps.
- Make a big salad for lunch using all of the green veggies mentioned above.
-Broccoli is used in my famous Detox Salad:
Yield: 10 cups (lots for the whole week!!)
2 heads broccoli (1 bunch), stems removed
1 head cauliflower, stems removed
2.5 cups shredded carrots
1/2 cup sunflower seeds
1 cup currants
1/2 cup finely chopped fresh parsley
1/2 cup raisins
4-6 tbsp. fresh lemon juice, to taste
1. In a food processor (or chop by hand) process the broccoli (no stems) until fine. Add into large bowl.
2. Now process the cauliflower (no stems) until fine and add into bowl. Do the same with the carrots.
3. Stir in the sunflower seeds, currants, raisins, and parsley. Add lemon juice and seasonings to taste. (You can always add in broccoli sprouts as well!)
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Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Adding more greens like kale into your diet this year? Here are a few quick tips!
*Always buy organic kale; it is sprayed with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, deeply colored leaves and hardy stems.
*To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage. Loss of some nutrients in kale—for example, its vitamin C content—is slowed down through refrigeration.
THE ULTIMATE GREEN SMOOTHIE (Serves 2)
INGREDIENTS: (all organic if possible)
2 cups coconut water or unsweetened almond milk
2 cups fresh spinach, tightly packed
1 cup kale, stemmed and tightly packed
1 medium avocado, pitted
2 frozen bananas
5 dates, pitted (use stevia if you want a low glycemic version)
1 teaspoon Spirulina powder
1 teaspoon Chlorella powder
1/2 teaspoon Maca powder
1/2 teaspoon ground cinnamon
1/4 to 1/2 teaspoon Himalayan sea salt
DIRECTIONS:
Blend all ingredients until smooth, pour into glasses and top with cinnamon.
This recipe is found in my Smoothies Make Simple Recipe Ebook. CLICK HERE if you would like more smoothie recipes!
Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Breakfast, lunch, dinner, dessert, and a drink for Valentine's Day! Heart-healthy foods for the day of LOVE! Be sure to use all organic ingredients if possible.
Strawberry Coconut Smoothie
Ingredients:
1 frozen banana, sliced
2 cups frozen strawberries
1 teaspoon vanilla extract
1 scoop plant protein (I use hemp)
- Add all ingredients to a blender and blend until smooth.
Chunky Red Beet and Tomato Soup
Ingredients:
1 Tbsp extra-virgin olive oil
1 medium onion, cut into 1/2-inch dice
2 garlic cloves, minced
1 28-ounce can whole peeled Italian tomatoes, crushed by hand, juices reserved (low sodium)
2 large beets (1 1/2 pounds), peeled and cut into 1/2-inch pieces
2 medium carrots, cut into 1/2-inch pieces
¾ tsp ground cumin, plus more for serving
¼ tsp cayenne, plus more for seasoning
Sea salt
Whole-milk plain organic Greek yogurt, for serving
Directions:
- In a large pot, heat the olive oil. Add the onion and garlic and
cook over moderate heat, stirring occasionally, until softened, 8
minutes. Add the tomatoes and their juices, the beets, carrots, 3/4
teaspoon of cumin and 1/4 teaspoon of cayenne. Season with salt and add
enough water to cover the vegetables by 1 inch. Bring to a boil, cover
partially and simmer over low heat until the vegetables are very tender,
about 1 hour. Remove from the heat and let stand for at least 30
minutes to allow the flavors to develop.
- Reheat the soup and season with salt, cumin and cayenne. Serve topped with a dollop of yogurt and a pinch of cumin.
Make Ahead: The soup can be refrigerated for up to 3 days.
Ingredients:
2 cans coconut milk
1/2 tsp turmeric
1/2 tsp cumin
1 tsp ground ginger
1/4 tsp onion powder
1/4 tsp cinnamon
2 lbs cod fillets (wild-caught)
1/2 cup pomegranate seeds
Himalayan Pink Salt, to taste
Directions:
- Combine everything except for the cod, pomegranate seeds and pink salt.
- Marinate the cod in this mixture for at least 30 minutes.
- Preheat oven to 400 degrees.
- Put the fish on a baking sheet, setting the marinade aside.
- Bake the fish for 12 to 18 minutes, or until it flakes easily with a fork.
- Heat the marinade in a saucepan, bring to a boil and then reduce heat.
- Spoon the heated marinade over the cod on plates.
- Top with pomegranate seeds and sprinkle with pink salt.
Chovocado Pudding
Ingredients:
1 ripe avocado
1/4 cup cocoa powder
1/4 cup chopped banana
Stevia, to taste
1/4 cup unsweetened almond milk
1 teaspoon vanilla extract
Directions:
- Peel and quarter a ripe avocado.
- Put all the ingredients in your Magic Bullet (or a blender/hand mixer) and blend until smooth.
Red Hawk
Ingredients:
1 ½ oz Prairie Organic Vodka
1 ½ oz JUST pomegranate juice
A squeeze of fresh lemon juice
Directions:
- Shake over ice and strain into a martini glass.
- Garnish with a fresh mint leaf.
CLICK HERE for more Clean Eating Recipes!
Copyright,
2015, Jackie Mart. For further information about this blog, or Optimum
Wellness LLC, contact Jackie Mart at 712.790.5883 or
Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle
coach, I will support you in taking steps to a healthier and happier
you. My goal is to help you create an art of balance in your life. You
will also learn how important balance between primary foods
(relationships, physical activity, sleep, career and spirituality) and
secondary foods (organic food and whole food) is.
