Peach Mango Salsa
It’s so important to try and boost your nutrition every time you eat. Think about how you can increase the vitamins and minerals in the foods you make and eat every day. By adding a variety of foods to our diets, we’ll cover a lot of our nutrient needs and help our bodies fight of disease.
One way to do this is by incorporating fresh fruits and veggies to our already favorite recipes. I came up with a way to use the fruit that is in season to create even more flavorful, nutrient-dense recipes of some old favorites. This one uses fresh peaches and mangoes to balance out the spice of jalapenos in this summer time favorite.
Read more over on the blog on The Power of Peaches. You’ll see why it’s so important to eat in season and incorporate fresh fruits into the diet.
1 lb tomatoes, diced
1 green bell pepper, seeded and diced
2 jalapenos, seeded and diced
1 purple onion, finely diced
1 # peaches, diced
½ # mango, diced...
No Bake Energy Snack
Here’s an easy recipe for a quick, healthy snack using Barthel’s River Road Gold Maple Syrup as the sweetener. It includes basic ingredients most people have on hand. You can make a double batch and freeze one recipe and keep the other in the refrigerator for a good alternative to pre-packaged snacks that are heavy in processed ingredients. And the best part of this recipe is that it is easily adaptable to your taste preferences. In addition, it is gluten free, dairy (casein) free, soy free, and egg free. Enjoy!
1 C uncooked certified gluten free oats
2/3 C unsweetened coconut flakes
½ C golden flax meal
1 T chia seeds
½ C Enjoy Life Chocolate Chips
½ C Natural Peanut Butter
¼-1/3 C Barthel’s River Road Gold Maple Syrup
1 t vanilla
Mix all ingredients together in a bowl thoroughly. Cover and refrigerate for at least 20 minutes. Once chilled, use cookie scoop or roll into...
Italian Style Soup
I made this the other night and we have a ton of leftovers. It’s easy to modify to your taste, too. It’s just a heartier twist on tomato soup with Italian seasonings. Sometimes, to break through boredom with meal-planning, it’s good to mix it up a bit. And, this time of year, I love to have soup leftovers or enough to freeze for a healthy meal on a busy night.
This recipe makes 10-1 Cup Servings and the nutrition breakdown looks like this:
156 Calories, 7.2 grams of Fat, 8.5 grams Carbs, 13.7 grams protein.
1 # ground beef
3 oz sliced pepperoni
**You can use ground turkey or whatever meat or meat sub you’d like.
1 green bell pepper, chopped
1 bunch green onions, choped
2 garlic cloves, minced
1 t coconut oil
2 T tomato paste
1-28 oz can crushed tomatoes
4 C chicken broth
1 T chopped, fresh basil
1 T chopped, fresh oregano
1 t fresh, ground pepper
Cook beef and pepperoni in large saute pan. Rinse and drain. Set...
2 T unsweetened shredded coconut
1 T pepitas (pumpkin seeds)
1 T flax seeds
1 T chia seeds
¼ C walnuts
2 t ground cinnamon
1/8 to ¼ t sea salt
1 C boiling water (OR ½ C coconut or almond milk and ½ C water OR 1 C coconut or almond milk)
Combine all ingredients in food processor or blender. Blend until finely ground. Pour boiling water into blender and blend slowly on low then higher until cereal is smooth. Transfer to bowl. Garnish with other seeds, goji berries, etc. Serves 1.
Dry ingredients can be doubled or made into amount desired and stored in sealed container in the refrigerator for future use. To serve, add boiling liquid; blend and serve.
Honey spice cookies
This cookie recipe is delicious and right in with the flavors of the season! With the clove and allspice, this cookie is reminiscent from fall through the Christmas season. For those who are keeping sugars down (we all should be), I used a combination of turbinado sugar (sugar that is less refined and still contains some molasses) and monk fruit in the raw. Using the less processed version of sugar is better for the flavor and our health! Enjoy!
Preheat oven to 375 degrees.
12 tbsp. unsalted butter, softened
1⁄2 cup packed (4 oz.) turbinado sugar (or ¼ Cup turbinado + ¼ C Monk Fruit in the raw)
2 tbsp. honey
1 1⁄2 tsp. ground cinnamon
1 tsp. ground ginger
1⁄2 tsp. ground allspice
1⁄2 tsp. ground cloves
2 cups (9 oz.) all-purpose gluten free flour, plus more for dusting
1⁄3 cup finely chopped hazelnuts
1 tsp. salt
Heat the oven to 375°. Using a hand mixer on medium speed, beat together...
Egg Roll Bowl
2 tbsp sesame or coconut oil
3 cloves of minced garlic
½ cup diced onion
2-3 tbsp of diced fresh ginger
1 pound ground chicken
Salt and pepper
1 tbsp of sriracha or other hot sauce
14-oz bag of your favorite coleslaw mix (I like rainbow slaw)
3 tbsp of gluten-free soy sauce or coconut aminos
1 tbsp of vinegar (I use apple cider vinegar but rice vinegar is more authentic)
Optional garnish: toasted sesame seeds.
Heat the oil in a large skillet over medium-high heat. Toss in the garlic, onion and saute until the onion is soft. Add in the diced ginger and saute for 1-2 minutes.
Stir in the ground chicken, a pinch of salt and pepper and the hot sauce. Keep cooking until the chicken is done. Next, stir in the coleslaw, coconut aminos and vinegar and continue until the coleslaw is tender.
Sprinkle with optional sesame seeds and serve.
Get your FREE 7 Day Fresh Start Eating plan here: https://www.rockbottomwellness.com/7-day-eating-plan
Join me as I interview Jenn Geryol, LFMT as we discuss aspects of managing our stress and mental well-being while our lives have turned upside down. How do we manage? What can we do to stay healthy? Why are you so tired? How can I reach out for help?
We dig into a few things such as breathwork/meditation, exercise/activity, eating well, connecting with others, limiting news/social media consumption, adjusting expectations, and of course reaching out if you need support/counseling!
To find support in the local area, click here: www.parasolwellness.com
For non-local people, click here for support: www.psychologytoday.com/us/therapists
Jenn’s Article: https://parasolwellness.com/why-am-i-so-tired/
2 C warm water
2 T active dry yeast
2 t sugar
2 t salt
4 T Grape Seed oil, coconut oil or Extra Virgin Olive Oil
5 C flour
Extra flour for rolling dough.
Optional: basil, oregano, or Italian seasonings to taste
Preheat oven to 450 degrees. Pour warm water into bowl with yeast. Stir to dissolve. Add the remaining ingredients and mix thoroughly. Dump onto floured surface and knead dough for 2 to 5 minutes until smooth and no longer sticky. Add additional flour 1 T at a time if sticks to fingers, counter, or bowl. Cut lump of dough into two and place ball of dough between 2 pcs of parchment paper. Roll out to desired thickness of crust. Makes 2 pizzas (about 11-12”) with a thicker crust or 3 for thinner crusts.
ParBake: Place rolled out dough on bottom sheet of parchment paper in oven on pizza stone or pan. Bake for 3-5 minutes; not letting it brown – watch to not over bake. Remove from oven. Repeat with other dough ball. For all-purpose Gluten...
High Protein Breakfast Cookies
1/2 Cup Nut or Seed Butter
1 T Chia flour (or ground chia seeds)
1T warm water
3 ½ T Xylitol or Erythritol
1 T arrowroot, potato or tapioca starch (for a soft cookie) OR 2 T for a harder cookie
¼ t baking powder
1/8 t liquid stevia (optional)
Pinch of salt
2 T Cacao Nibs (optional)
3 T sunflower seeds (optional)
Option: Use 1/2 T of Chia and only 1/2 T of starch if you want to limit starch/sugar intake.