All posts in Healthy Recipes

Vegan chipotle bean burgers

Vegan chipotle bean burgers

Chipotle  Bean Burgers (Vegan)

Need a break from meat?  Lighten it up with meat-free options like these vegan chipotle bean burgers. Serve with a side of greens or a homemade sweet potato fries.

This recipe makes 6 patties

Ingredients:

  • 1 15 oz can black beans, drained
  • 1/2 c broccoli, chopped
  • 1/2 c peas
  • 1/4 c white mushrooms, diced
  • 1 1/2 tsp soy sauce (use gluten-free tamari for GF version)
  • 1 1/2 tsp rice vinegar
  • 1/2 c red pepper, diced
  • 1/2 walnuts, chopped
  • 1/2 cooked brown rice
  • 1/2 GF quick cook oats
  • 1/4 c whole wheat flour (use almond flour for GF version)
  • 1 tsp chipotle powder (add more for spicier burger)
  • 1-2 tbsp oil, for cooking (coconut or grape seed are good options)

Directions:


  1. In large mixing bowl, combine beans, broccoli, peas and mushrooms. Mash with potato masher or large spoon
  2. Add soy sauce and vinegar. Mix well.
  3. Next add peppers, walnuts, rice, oats, almond flour and chipotle powder. Mix until you have a mushy consistency.
  4. Form patties. Don’t make them too thick.
  5. Heat oil on medium in large pan on stovetop.
  6. Cook patties until lightly brown on both sides.
  7. Enjoy!

Looking to incorporate more healthy recipes like this into your  food routine? Not sure how to get started? Contact me to schedule an introductory health coaching session and we’ll create your next steps!

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Crispy Baked Chicken Legs

Crispy Baked Chicken Legs

This month I welcome guest author, Tiffany Hinton, whose blog Gluten Free Mom Certified inspires moms everywhere to make delicious and nutritious gluten-free meals for their families. Today, Tiffany shares her most recent kitchen creation – crispy baked chicken legs!

Ingredients:
3-4 lbs chicken drumsticks or wings
1 tbs marjoram
2 tbs oregano
1 1/4 tsp smoked salt
1 1/2 tbs garlic powder
1 tsp paprika
1 tsp white pepper
1/2 tsp dried chipotle ground
1 GF chicken boulin cube, crushed
2 tbs oil

Instructions:
When ready to bake, preheat oven to 425 degrees. Place chicken in a large bowl, with all the spices, and then drizzle with 2 tbsp oil. Cover chicken completely with paste. Line a baking pan with foil; top with a wire rack. Arrange chicken legs out in a single layer. While the chicken legs are baking, oil will slowly drip to the bottom of the baking pan. Bake chicken legs until cooked through and skin is crispy, about 45-50 minutes. Rotate wings half way through – roughly 20 minutes. Rotate drumsticks and cook additional 30 minutes. Remove and serve with yogurt sauce or African pepper sauce.

About Tiffany Hinton
Tiffany started blogging in June of 2010, while going through treatments for fertility. Like many others, she struggled to talk about her experience, leading to an online journal for sharing emotions and heart. Following the birth of her first child she began to share gluten-free substitutes for her favorite family recipes on her blog, GFmomcertified.com. After three children in just three years, gluten free coking has become a necessity. Discovering she was not alone in the challenge to feed a gluten-free family opened the path to writing Gluten Free Mom Certified. She creates and shares recipes each week on her blog to help GF mothers meet the challenge of GF cooking.

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Teach your kids to eat healthy foods, part 2

Teach your kids to eat healthy foods, part 2

Last month I joined forces with Karen Orlich, CEO of k.o. kidz, a green-living and organic lifestyle company, to compile some of the best tips (mom and kid tested!) to help you empower your kids to engage in healthy eating. Our tips included “encourage and reinforce” and “hosting ‘Lazy Suzan’ dinners”  This month we’re at it again with even more tips!

Tip # 3: Have some fun at the grocery store with Grocery Store Games!

Getting our kids to eat healthy foods can feel like a chore, and so can grocery shopping! Yet it’s important we do both, so why not combine the two and make your next trip to the market both fun for the kids and an outing you can feel good about as a parent?

Yes, we know, it’s not always easy to keep your child calm in a crowded grocery store. But then again, it’s important to not disengage them from the process completely…kids need to learn about food!

So, rather than placing your child in the cart and handing him/her a box of cookies to snack on while you hurry through the store, think about the grocery store as a learning environment full of COLORS, PLANTS and READING materials! (It’s also a great place to learn manners when interacting with store employees!) It’s with this point of view you can challenge your child to engage in foods and learn about what’s healthy and what’s not. Try these games out the next time you’re at the store:

Search for the Colors of the Rainbow: Bring a picture of a rainbow to the store and ask your child to find fruits or vegetables for two or three (or all!) colors of the rainbow. With this game, teach your children that a healthy diet is a colorful diet. The more colors, the better!Organic Produce

Count the Ingredients: As Michael Pollan reminds us, when we shop for packaged foods, it’s important to choose options with minimal ingredients (he suggests 5 ingredients or less). For kids who can count or are learning, ask them to count the ingredient labels on food packages. If there are more than 5, ask them to put it back and then explain why. (As your kids learn  to read, you can also challenge them to search for unhealthy ingredients like “sugar”, “high fructose corn syrup” or “trans fat”).

Tip #4: Make the ‘Common’ Foods Healthy

This is a great way to transition your kids to healthier eating.  It’s helpful (and fun!) to include them in the food preparation while also teaching them what ‘healthy’ really means.

Gluten Free PizzaPersonal Pizzas: Pizzas can be made from 100% whole wheat (always check the label for ‘whole’ wheat) sandwich rounds or tortillas (for a gluten-free version, check out Amy’s GF sandwich rounds or use 100% corn tortillas) with grilled onions, peppers, tomatoes, etc.  Or, simply bake (we use our toaster oven) the veggies on the bread with tomato sauce.  Olive oil with fresh basil and/or oregano is a delicious alternative to tomato sauce and herbs can be cut from a plant grown in your kitchen or garden.

Hot Dogs: The all American classic!  Unfortunately, traditional hot dogs are loaded with sodium and fat.  Try Applegate Organic Turkey hot dogs, rated #1 turkey dog by Health magazine.  Avoid the salt and high fructose corn syrup, store-bought versions and have the kid help make homemade ketchup (and relish!) with these easy, 15 minute or less recipes from Wellness Mama and Eating Well.

Macaroni & Cheese: The ultimate comfort food for all ages.  Have you looked at the chemical additives and preservatives in that powdered cheese pack?  We know – you’re busy and don’t have time to make your own cheese sauce.  Au contraire!

Start with GF organic brown rice pasta (for gluten-free version) or whole wheat macaroni (yes, your kids will eat it!). Grab a block of fresh organic cheese, cut into thin slices, and add to cooked, drained, warm macaroni (or any small pasta noodle) in pot.  Add light coating of olive oil and mix well with pasta.  Broccoli (or other veggies) can also be added to the pasta for flavor and an added health kick.  We stand the broccoli up to make ‘trees’ and ‘stumps’ in the macaroni ‘field’.  It’s ok to let kids play with their food once in a while if it helps get them to eat it, right?!

Dessert: Every kid wants DESSERT!  So choose tasty alternatives like:

Greek yogurt (double the protein of regular) with fresh fruit, applesauce, baked apple with cinnamon and raisins (core apple, fill with cinnamon and raisins, add 2-3 tablespoons of water to microwave-safe bowl, and ‘bake’ in the microwave until soft), or fruit smoothies (easy to mix in veggies and the kids won’t even know it).  Try one of these recipes from delish.comGF Dessert

We also discovered several websites with recipes for homemade fruit and nut bars (similar to Larabars, which are great GF treat!)  These are a great substitute for brownies and cookies!  An extensive recipe list can be found here.  Delicious and nutritious!  Yum!!

Do you have any tips to share? Like these suggestions? Would love to hear from you! Send me a tweet or post to my Facebook page!

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Gluten-Free Lemon Blueberry Chia Seed Pancakes

Gluten-Free Lemon Blueberry Chia Seed Pancakes

My gluten-free lemon blueberry chia seed pancakes are a great weekend treat for your pancake-loving family. In addition to being gluten-free, the batter is dairy and sugar/sweetener-free too. Enjoy!

Ingredients:

Directions:

  1. In a large mixing bowl, combine flour, baking powder, baking soda and sea salt.
  2. Separate the egg whites into a small bowl, then combine the egg yolks, 3/4 cup coconut milk and olive oil into another bowl.
  3. Whisk the egg whites until they begin to foam, then fold them into the other liquid ingredients and continue whisking until well combined.
  4. Stir in the liquid ingredients into the dry ingredients until smooth. The batter should be slightly runny. If too thick, add remaining 1/4 c coconut milk.
  5. Stir in berries, chia seeds and lemon zest.
  6. Spoon out 1/4 c measurements of batter and pour onto hot non-stick griddle or pan (medium heat is sufficient). Flip when sides start to brown.
  7. Enjoy with a little pure maple syrup.

 

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Teach your kids to eat healthy foods, part 1

Teach your kids to eat healthy foods, part 1

Having trouble convincing your kids to eat healthy foods? I joined forces with Karen Orlich, CEO of k.o. kidz, a green-lving and organic lifestyle company, to compile some of the best tips (mom and kid tested!) to help you empower your kids to engage in healthy eating. There are too many tips to include in just one post! Stay tuned for more tips in the upcoming weeks!

Tip #1: Encourage and Reinforce

One of the most important factors to children eating well is to ‘encourage and reinforce’.

It’s so easy to let our kids be the boss and give in to demands for hot dogs, pizza, and candy. Instead, stay strong to these ‘requests’ and patiently reply, “You are so lucky that I’m giving you ___ (insert healthy option) today. It has protein and vitamin C to make your muscles strong and skin healthy.” Include whatever health benefit you’d like to highlight from the chosen food. Lean meats=muscle mass, vitamin C=healthy skin, calcium=strong bones, etc.

Take advantage of these opportunities to educate your kid(s) on the ‘why’ and ‘how’ to eat healthy. And, always follow your kid’s first bite of that healthy alternative to greasy, salt or sugar infested, processed food with, “Yah! I love ___!! Can I have the next bite? Please, please, PLEASE!” Once your kids are old enough, they’ll eat well just so they won’t have to endure your theatrics.

Tip #2: Invite Susan to dinner….Lazy Susan that is! 

If you want your kids to have interest in healthy eating, you must engage them in healthy eating! So here’s an idea – “Lazy Susan” dinners. The Lazy Susan Dinner requires very little work from the home Chef (YOU!) and encourages kids to engage in mealtime rather than simply letting you be in charge.  The goal here is to keep things simple in the kitchen – no need for fancy recipes – and empower your kids to explore flavors.

On the menu? Nothing but WHOLE foods. You’ll simply need to choose a grain, vegetable and protein, plus 5-6 condiments. From there, your kids will be in charge of adding flavor to their food with the condiments you’ve selected. Not only will they have fun doing so, they’ll learn what flavors they like and don’t like.

Step 1 – Choose your ingredients – grain, protein, vegetable and condiments. Here are some ideas:

Whole Grains: Brown rice, quinoa, buckwheat, kasha, amaranth – all are GF! (check out Dr. Weil’s “Cooking with Whole Grains” for more ideas).
Protein: Chicken, beef, shrimp, pork, tofu, tempeh, salmon, black beans, bison, turkey
Vegetables: spinach, collard greens, kale, carrots, onion, snap peas, broccoli, bok choy, green beans, peppers, cabbage, Brussels sprouts, asparagus (feel free to choose multiple)

Condiments:

Vinegars – apple cider, rice, balsamic
Sauces – hot sauce, gluten-free tamari soy sauce, tomato sauce
Oils – extra virgin olive oil, toasted sesame oil, coconut oil, chili oil

Herbs – cilantro, parsley, mint, basil, thyme

Spices – oregano, tumeric, cumin, curry powder, garlic, ginger, cinnamon
Nuts – pine, brazil, cashews, walnuts, pistachios
Seeds – pumpkin, sunflower, sesame, ground flax
Other – sea salt, sea vegetables like nori or dulse flakes, mustard, ketchup, coconut milk, nutritional yeast, parmesan cheese, sauerkraut, sliced avocado, fresh minced garlic

Step 2 – Prepare each ingredient. 
For the grain, you may prepare it now, or to save time, make a batch ahead of time and simply reheat for dinner. Proteins and vegetables can easily be prepared in sauté pans. Be sure proteins are cooked through to the required temperature.

Step 3 – Prepare a bowl for each family member (each bowl will have 3 layers)

Layer 1: Grain
Layer 2: Vegetable
Layer 3: Protein

Step 4 – Enjoy dinner with Lazy Susan.
Load up the Lazy Susan with the condiments you chose, and put it at the center of the dinner table. Invite family members – including the kids – to dress up their bowls with whatever condiments they would like. The kids will LOVE both spinning the Lazy Susan around AND the freedom you’ve given them to make choices at dinner time. Encourage them to try all of the condiments by giving them a small bowl for taste-testing.

Do you have any tips to share? Like these suggestions? Would love to hear from you! Send me a tweet or post to my Facebook page!

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Veggie-Loaded Gluten-Free Meatloaf Muffins

Veggie-Loaded Gluten-Free Meatloaf Muffins

Who doesn’t LOVE meatloaf, especially when it’s gluten-free and loaded with veggies? This gluten-free meatloaf recipe is great for a family dinners or a night in with friends.  Serve it with a side of mixed greens and sautéed mushrooms. No one will ever know it’s gluten-free, so don’t be worried about serving it to your gluten-loving friends!

Ingredients:

1 Lb 85% or 90% lean ground beef (I prefer grass-fed)
1 carrot, shredded
1/2 white or yellow onion, diced
2 cloves garlic, minced
1/4 cup fresh spinach, chopped
1/4 cup fresh broccoli, chopped finely
1/2 pepper, diced  (any color is fine)
2 tbsp gluten-free worcester sauce (Lee & Perrins is great option)
2 eggs
3/4 cup cooked brown rice
2 tbsp dried oregano
1/4 cup spicy catsup, plus a little extra to top off muffins (you can use regular catsup if you don’t want these spicy)
Salt and pepper to taste

Note: If you’d like a sugar-free version, leave out the worcester sauce and replace the catsup with unsweetened catsup or tomato paste. 

Directions:

Combine all ingredients  in a large bowl – make sure to mix them well together. Grease muffins cups with oil (I use coconut oil) and then fill each cup to the top with the meatloaf mixture. Use your extra catsup to top off each muffin.

Bake at 350 degrees for 25-30 minutes, or until muffins reach a temperature of at least 160 degree.

Serve and enjoy to your gluten-free dinner guests!

 Photo by Adamphoto and found at http://freerangestock.com/details.php?gid=&sgid=&pid=2891

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Back away from the sugar!

Back away from the sugar!

Follow my tips for decreasing sugar and other sweeteners from your diet.

Let’s face it – sugar (and sweeteners) is all around us. It’s in our morning lattes, peanut butter, dried fruits, and it even shows up in pasta sauce! That’s right — pasta sauce! Seems unnecessary doesn’t it? It’s normal to crave sweet foods, but according to Dr. Mark Hyman, the average American consumes approximately 150 pounds of sugar and high fructose corn syrup each year! That’s WAY TOO MUCH!!! Clearly, we could all benefit from less of it in our diets. Let me get you started with some ideas for satisfying your sweet cravings with healthier whole foods, and tips for avoiding sugar and sweeteners in common packaged foods.

TIP #1 — EAT FRUIT INSTEAD OF SUGAR-FILLED ENERGY BARS AND BAKED GOODS: This is an easy way to give your body something sweet, naturally. Added bonus – fruit contains fiber.

TIP #2 — REPLACE ONE SUGAR-FILLED FOOD EACH DAY WITH ONE OF THESE NATURALLY SWEET VEGETABLES: These foods are sweet when cooked and are great as side dishes at any meal. They’re great on salads too!

Carrots
Sweet potatoes and yams
Beets
Winter squash
Corn
Sweet onions

TIP #3: TRY AN ALTERNATIVE TO SOFT DRINKS: There’s nothing REAL about a soft drink. Our body’s do not appreciate our consumption of them, and we should all strive to rid them from our routines. It can be hard though! Start out by simply adding one sparkling juice spritzer to your daily routine. Fill your glass with 3/4 sparkling water and 1/4 100% fruit juice.  This is a refreshing thirst-quencher that still has some sweetness and carbonation. After a few weeks, try to replace one of your soft drinks with the spritzer and go from there. Another option – pick up a 12-pack of Lacroix Water on your next grocery store trip.

TIP #4 — READ LABELS: Next time you’re at the grocery store, take a little time to read the ingredient labels.  You’ll notice quickly that a lot of the foods you put in your cart each week have ingredients that simply don’t need be there – often sweeteners like sugar and high fructose corn syrup.  With each discovery of sugar, ask yourself – do I really need this food?  If you answer “yes” then take steps to find an alternative without sugar. There are plenty of options. For example:

Peanut Butter These brands offer natural peanut butter with NO ADDED SUGAR:  Joseph’s, Santa Cruz Organic and Smucker’s.
If you shop at Whole Foods – many of their stores have make-your-own nut butter stations, which will allow you to make pure peanut butter that contains nothing but NUTS!

Dried Fruit: Be sure to check the labels of dried fruits like raisins. Many have added sugar to make them taste less sour and to keep the fruit from sticking together. If shopping for dried cranberries, look for varieties that are apple-juice sweetened vs. sugar-sweetened.

Fruit Drinks: Juice should be just that – JUICE. There’s no need for added sweeteners. Look for 100% juice. Better yet…buy a juicer and make your own.

Yogurt: Yogurt contains strains of healthy bacteria that are great for your gut, so don’t let the benefits be ruined by added sugar. Opt for PLAIN yogurt (non-flavored) and add some fresh fruit and a dab of raw honey to it. Stonyfield Organic offers a few sugar-free Plain Yogurts, and their Yobaby Simply Plain is also sugar-free and great for kids.

Pasta Sauce – It’s hard to find a pasta sauce that doesn’t contain sugar. Be diligent and remember that it’s an unnecessary ingredient.Two brands I enjoy are  Monte Bene and Rao’s

Want to detox from sugar or other unhealthy foods? Get started with an introductory health coaching session with me. Contact me today to schedule!

(Photo by Chance Agrella and obtained from Freerangestock.com)

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Garlic Lover’s Hummus Recipe (Gluten-Free)

This recipe is not your store-bought hummus – it’s much better! When purchasing the ingredients, choose options that are free of preservatives and gluten-free. Pair this gluten-free treat with gluten-free crackers or cut veggies.

Ingredients:

3 large garlic cloves, minced. 1/4 tsp reserved for garnishing

Fresh juice of 1 lemon, squeezed

1/4 cup of tahini

1 15 oz can of garbanzo beans, drained and rinse and liquid reserved

1/4 tsp cayenne pepper

1 tsp ground cumin

1/2 tsp sea salt

1/4 cup of reserved liquid from beans (or less if you prefer a thicker hummus)

1 tbsp extra virgin olive oil

Optional: 2 tbsp pine nuts for garnishing

Directions

  1. Mince the garlic cloves and reserve 1/4 tsp for later use.
  2. Add garlic, tahini and lemon juice to a food processor. Pulse for a few seconds.
  3. Scrape contents from side of processor.
  4. Add the garbanzo beans, cayenne pepper, cumin, salt and reserved liquid to the processor.
  5. Mix on high for 1 minute or until hummus has reached your desired smoothness.
  6. Spoon hummus into a serving bowl. Garnish with olive oil,  1/4 tbsp of minced garlic and pine nuts.

This recipe makes enough to serve 3-4 people as a light appetizer.

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Vanilla Chia Seed Pudding (gluten-free and dairy-free)

Vanilla Chia Seed Pudding (gluten-free and dairy-free)

This gluten-free and dairy-free pudding is an easy recipe and a crowd-pleaser! Your kids will love it!  Plus it contains chia-seeds, which are packed with soluble fiber and contain beneficial Omega-3 fats. (Check out what Dr. Oz has to say about these seeds.)

Ingredients:


  • 1 can coconut milk (Trader Joe’s sells an option that does not contain any added thickeners)
  • 1/2 cup chia seeds
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

For sweeter pudding, add:

  • 
1/2 cup strawberries
  • 1-2 tsp raw honey

Directions:


  1. Combine and mix all ingredients.
  2. Pour contents into mason jars and refrigerate for at least 4 hours.
  3. Once ready, spoon out into bowls. Top with favorite nuts for a little added crunch!

Looking to incorporate more healthy recipes like this into your  food routine? Not sure how to get started? Contact me to schedule an introductory health coaching session and we’ll create your next steps!

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