Something fun for Halloween!
Head--lettuce leaves, sliced olives, veggie dip in a small bowl
Body--celery, baby carrots, bell pepper, mushrooms, cherry or grape tomatoes, cauliflower, broccoli, cucumbers
Arrange the veggies on a platter in the shape of a skeleton, top with an appropriate sized bowl of veggie dip for the head!
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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.
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!
*Please request to join my private Facebook group: Wellness Warriors This is where I most all my most valuable content and upcoming classes and events!
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.
GARLIC DILL SWEET POTATO WEDGES (Serves 4-6)
INGREDIENTS: (all organic if possible)
3 sweet potatoes
¼ cup coconut oil
¼ teaspoon garlic powder
¼ teaspoon sea salt
⅛ teaspoon paprika
3-4 tablespoons fresh dill, minced
DIRECTIONS:
Cut sweet potatoes in half lengthwise, the cut each half into 4-5 wedges.
Place wedges in a bowl, cover with water and add ice, about 2 cups worth. Let wedges sit in ice for 30 minutes.
Preheat oven to 450 degrees.
Remove wedges from water and pat dry.
Place wedges back into a large, dry bowl. Add melted coconut oil, garlic powder, sea salt, and paprika. Toss wedges to coat.
Place wedges on a cooling rack on top of a baking sheet to help cook on both sides (if you don't have a cooling rack, just cook on parchment paper lined baking sheet and flip half way through cooking).
Bake wedges for 30-35 minutes until cooked through and browned.
After cooked, let cool for 5 minutes then toss wedges in the bowl with fresh dill. I used the same bowl that I had first tossed the wedges in with oil, the oil helps coat the wedges a little more and keep the dill sticking to the wedges.
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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.
www.OptimumWellnessMN.com
S'mores are a 4th of July staple for most families! Here are a few things to use/add to make them a tad bit healthier!
Organic dark chocolate bars: http://us.greenandblacks.com/organic-85-dark-cacao-bar.html
Grain-free graham crackers: http://powerhungry.com/2015/01/easy-paleo-graham-crackers-gluten-free-grain-free-almond-flour/
Refined sugar and artificial coloring-free marshmallows: http://www.healthy-holistic-living.com/healthy-marshmallows.html
Fruit: Bananas, strawberries, raspberries, blackberries, apples.
Nut butters: Almond, peanut, cashew, macadamia, etc.
Even more protein and fiber: Chopped nuts and seeds!
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.
Letting
yourself get too hungry is a recipe for overeating --
especially those foods you most want to keep to smaller portions. Snacking is a
smart way to make sure you're not ravenous come dinnertime. But snack choice is
crucial to both keeping you full and keeping your healthy eating plans on track. A treat is purely for enjoyment, while a
snack is something you eat between meals to stave off hunger. Nuts or fruit or
cheese could be a good snack, but chocolate? A treat.
Here is something different I like to make as a snack and have on hand for the week.
NACHO SEASONED ROASTED CHICKPEAS
Ingredients: (all organic if possible)
2 (14 oz.) cans chickpeas, drained and rinsed
2 Tbsp. extra virgin olive oil
3 Tbsp. nutritional yeast
1 tsp onion powder
2 tsp chili powder
Sea Salt, as desired
Directions:
- Preheat oven to
400˚F,
- Mix chickpeas with
oil and spices until evenly coated.
- Spread chickpeas
evenly on a rimmed baking sheet.
- Bake 30 to 40 minutes
or until crispy (shake pan occasionally during the cooking time to ensure
an even roast).
- Serve immediately.
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Copyright, 2016, 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.
5 Minute Paleo Sorbet
INGREDIENTS:
(all organic if possible)
¾ cup regular coconut milk. (Don’t get the ‘light’ version as it will not work the same)
2.5 cups unsweetened frozen
fruit (pineapple and mango work great)
5 drops liquid stevia
DIRECTIONS:
- Place coconut milk and
frozen fruit into blender, and blend on high until frozen fruit is
completely blended. Add in a little more coconut milk if mixture seems too thick.
- Add in 5 drops liquid
stevia and blend once again until well mixed.
Notes:
Feel free to use any frozen fruit you want, just make sure it is
unsweetened. Top with additional fruit, raw coconut shreds or any toppings of
your choosing.
Copyright, 2016, 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.
RAW APPLE CRISP (Makes about 8 servings)
Ingredients: (all organic if possible)
8 apples, peeled and chopped
1 c. raisins,
soaked and drained
2 tsp. cinnamon,
divided
1/4 tsp. nutmeg
2 Tbsp. lemon
juice
2 c. walnuts
1 c. medjool
dates
1/8 tsp. Sea Salt
Directions:
- Place 2 apples, raisins, 1 tsp. cinnamon and nutmeg
in a food processor and process until smooth.
- Toss remaining chopped apples with lemon juice in a
large bowl. Pour apple raisin puree over apples and mix well.
- Spoon mixture into a medium sized baking dish and set
aside.
- Pulse walnuts, dates, 1 tsp. cinnamon and sea salt in
a food processor until coarsely ground. Be careful not to over mix.
- Sprinkle mixture over apples and press down lightly
with your hands.
- Serve
immediately or let sit for a few hours for the flavor to marinate.
Copyright, 2016, 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.
As promised here are the recipes and some photos from my kid's cooking class this week at Valley Natural Foods! They loved it!
STRAWBERRY COCONUT AND NUT PARFAIT (Makes 2-3 Servings)
Ingredients: (all organic if possible)
1-1/2 cups fresh strawberries, divided
½ cup unsweetened shredded coconut
1 can full fat coconut milk, refrigerated overnight
1 container grass-fed, organic plain yogurt (6 oz.)
½ teaspoon vanilla extract
½ cup raw nuts, chopped (any nut will work)
Directions:
1. Open bottom of can of coconut milk and pour off liquid. Scoop coconut cream into large bowl and whip to consistency of whipped cream. Whip in vanilla.
2. Mash 1 cup of strawberries in medium bowl. Fold half of whipped coconut cream into mashed strawberries.
3. Layer strawberries mixture, strawberries, coconut, nuts and remaining coconut cream in parfait glasses. Garnish with more berries, remaining nuts and serve immediately.
DARK CHOCOLATE RASPBERRIES
Ingredients: (all organic if possible)
Raspberries
Dark chocolate chips
Directions:
Place chocolate chips inside the middle of the raspberries and eat!
TUNA, BLACK BEAN, & SPINACH LETTUCE WRAPS (Makes 4 Servings)
Ingredients: (all organic if possible)
1 can (12 ounces) light tuna in water, drained and flaked
1 can (15 ounces) black beans, rinsed and drained (low sodium)
1 cup fresh spinach
1/4 cup chopped red onion
2 tablespoons extra virgin olive oil
1 tablespoon fresh parsley
1/8 teaspoon sea salt
1/8 teaspoon pepper
12 Bibb or Boston lettuce leaves (about 1 medium head)
1 medium ripe avocado
Directions:
In a small bowl, combine the first eight ingredients; toss lightly to combine. Serve in lettuce leaves; top with avocado!
BLUEBERRY AVOCADO CHIA PUDDING (Makes 2 Servings)
Ingredients: (all organic if possible)
1 very ripe avocado, peeled and pitted
1 cup blueberries (fresh or frozen)
2 tablespoons coconut milk (or any other milk of your choice)
½ teaspoon vanilla extract
1 teaspoon chia seeds
Directions:
Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender every now and then and mix with a spoon to make the blending easier.
Divide pudding among bowls/cups and refrigerate for at least 30 minutes before serving (this allows the chia seeds to thicken).
Copyright, 2016, 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.
