March 29, 2024

Raw Mint Brownies by Amanda Miarecki

Raw Mint Brownies

Many people consider eating chocolate a “guilty pleasure.” Unfortunately for chocolate, it’s gotten a pretty bad reputation due to its all-to-common over-processed and over-sugared form.

Chocolate, before it became a chocolate bar, was made from the cacao (cocoa) bean. Cacao beans in their natural, unprocessed, unaltered state are rich in nutrients and beneficial to health.
 

Raw chocolate or cacao powder contains many important vitamins and minerals including:
•               Magnesium, and other essential minerals including calcium, sulfur, zinc, iron,    copper, potassium, and manganese
•               Polyphenols called flavonoids, with antioxidant properties
•               Vitamins: B1, B2, B3, B5, B9, E
•               Essential heart-healthy fat: oleic acid a monounsaturated fat
•               Protein
•               Fiber

Raw cacao has also been shown to lower blood pressure and improve circulation, promote cardiovascular function, neutralize free radicals, improve digestion, and enhance mental well-being. So skip the candy bars (or any milk chocolate for that matter) and mix up a batch of these delicious (and nutritious) raw brownies instead.

Recipe for Raw Mint Brownies

Ingredients
•      1 and 1/3 cups Dates, Pitted
•      1 tsp Vanilla
•      5 tablespoons Raw Cacao Powder
•      A few drops Pure Peppermint Extract
•      1 cup Walnuts
•      Optional: For an extra energy kick, add 1 scoop of chocolate protein powder

Directions
Combine all ingredients, except the walnuts, through a food processor. Once the dates are mixed well with everything else, add the walnuts. Form into balls or bars. Store leftovers (if you have any!) in the refrigerator. Enjoy!

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook and Twitter.

Cinnamon Chickpea Clusters by Shirley Plant

Busy, busy! Rushing here and there! Take a breather by preparing delicious food ahead of time. Check out this on-the-go healthy snack for the whole family!

Cinnamon Chickpea Clusters
•    1 cup Good Bean Chickpea Sweet Cinnamon
•    1/2 cup puffed quinoa
•    1/3 cup raw almonds
•    1/3 cup raw walnut pieces
•    1/2 cup chopped dates
•    1/4 tsp pure vanilla extract
•    1/4 cup water
•    3 tsp agave nectar or honey

Directions
1.    Place all ingredients in a bowl and mix well
2.    Line a cookie sheet with wax paper
3.    With wet hands take approximately 1/4 cup of mixture and roll into balls and place on cookie sheet
4.    Refrigerate overnight

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Pretzel Chicken Nuggets by Shirley Plant

Prepare a healthy post-school snack or dinner fast!

Gluten- Free Pretzel Chicken Nuggets with Dipping Sauce
 
Ingredients
•    1lb boneless, skinless chicken cut into strips or bite sized pieces
•    2 cups Mary’s plain or curry flavoured gluten-free pretzels
•    1/4 cup tapioca starch
•    1 tsp sea salt or garlic powder
•    1/4 tsp pepper
•    1 egg
•    2 tbsp honey
•    2 tbsp grainy Dijon mustard

Ingredients
Dipping Sauce
•    1 cup peaches
•    1/4 cup water
•    2 tbsp tomato paste
•    2 tbsp honey
•    1 tbsp lemon juice
•    1 tsp grainy Dijon mustard
•    1 tsp garlic

Directions
1.    Place pretzels in a plastic bag and with a rolling pin crush into small pieces
2.    In a bowl mix tapioca, salt and pepper
3.    In a bowl mix egg, honey and mustard
4.    Take a few pieces of chicken at a time and dredge in tapioca mixture, then in in egg mixture, then put into plastic bag and shake and coat with pretzels
5.    Place on a parchment lined cookie sheet and bake 350F for 15-20 minutes depending in size of chicken pieces
6.    Mix sauce ingredients together in a blender or food processor and dip chicken into sauce.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Quinoa Cookies by Shirley Plant

If you’re looking for a fun and unique recipe that’s sure to be a party pleaser? Check this out!

Quinoa Cookies

Ingredients
1 ½ cup cooked quinoa
1 cup hazelnut or almond flour
¼ cup ground flaxseed
2 tsp ground pure vanilla bean powder or pure vanilla bean
3 tbsp honey
½ banana
2 tbsp melted coconut oil
handful dried cranberries or other dried fruit

Directions
Cook ¾ cup quinoa in 5 cups of water. Drain and let cool
Mix all ingredients in a bowl
Spoon onto a parchment lined baking sheet. Bake 350F for 20 – 25 minutes

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Artichoke Dip by Shirley Plant

Artichoke Dip

1 can ( 398ml) artichoke hearts in water
2 tbsp olive oil
2 garlic cloves
1 tsp basil
1 tsp oregano
1 tsp sea salt
Handful fresh parsley or cilantro, chopped
Daiya Mozzarella Cheese Shreds

Drain and rinse artichokes. Put all ingredients except cheese in a food processor and blend until smooth.

Put mixture in an oven proof dish and sprinkle cheese on top. Place under the broiler for a few minutes to melt cheese and warm up the dip. Serve with vegetables or (gluten- free) crackers.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Green Chocolate Pudding by Shirley Plant

Healthy Green Chocolate Pudding (Dairy Free, Sugar Free)

Looking for an easy, healthy and refreshing snack?
1 banana
1 avocado
1/2 tsp peppermint extract
3/4 cup unsweetened almond or coconut milk
Cacao Nibs

Mix all ingredients except nibs in a food processor or blender until smooth. Spoon into a dish and add cocoa nibs to the top.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Watermelon Gazpacho by Samantha Lynch MS RD

Are you looking for an easy, healthy and fresh meal to prepare this weekend? Here’s your no-fuss, full of flavor and nutrients, easy-prep meal solution!

Watermelon Gazpacho Recipe

 

 

8 cups finely diced seedless watermelon, (about 6 pounds with the rind) (see Tips
18 large shrimp deveined and shelled (3 shrimp/serving)
1 medium cucumber, peeled, seeded and finely diced
1/2 red bell pepper, finely diced
1/4 cup chopped fresh basil
1/4 cup chopped flat-leaf parsley
1/2 cup crumbled feta
3 tablespoons red-wine vinegar
2 tablespoons minced shallot
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt

Preparation:
Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree entire mixture in a blender or food processor to the desired smoothness; transfer to another large bowl and place in refrigerator. Lightly toss shrimp with olive oil, salt and pepper and place on the grill. Once cooked add to soup with 1 Tbsp crumbled feta on top. Serve at room temperature or chilled.

Tip:
Can be made ahead of time and kept in refrigerator covered for up to 1 day.

Recipe courtesy of Samantha Lynch MS RD. Samantha Lynch is a registered dietician who caters to everyone from athletes and celebrities to students and stay-at-home moms. Based in Manhattan, she holds a Master’s Degree in Clinical Nutrition from New York University. After graduating in 2009, she started her own nutrition counseling practice to fulfill her dream of helping people live longer, happier and more energetic lives.  www.SamanthaLynchNutrition.com

Beans Offer Big Benefits by Heather Mangieri, MS, RD, CSSD

If you’re not eating beans you’re missing out.  While they’ve long been known as a healthy food, they’re receiving more recognition recently.  Research has shown that including beans as part of a healthy eating plan may slow the progression of certain chronic diseases, as well as help satisfy hunger levels while eating fewer calories.

How can one food offer all of these benefits?

 

Beans are a nutrient rich food.  

Nutrient density is all about getting the biggest nutrient bang for your calorie buck.  And beans have it.  They’re a beautiful balance of high quality complex carbohydrates and protein, all while providing a great source of fiber, folate, iron, magnesium and potassium. Research in both children and adults has shown that people who eat beans get more of these key nutrients in their diets than people who do not eat beans.

Beans are warriors when it comes to weight management.

Their high fiber and water content help us feel full faster and help maintain that satiety between meals. Including beans in a weight loss plan can help prevent hunger even when calories are cut.

Beans work to combat chronic disease.

Everyone’s eating plan should include foods that help slow the progression of chronic disease.  And you guessed it- beans are a winner here too.  Unlike meat-based proteins, beans are naturally low in fat, are free of saturated fat and trans-fat, and are a cholesterol-free source of protein.

Research shows that a diet including beans may reduce blood cholesterol, a leading cause of heart disease.  In addition, studies have linked beans to lower risk of hypertension and some types of cancers.  And all of the soluble fiber in beans works to slow the rise in blood sugar after we eat, making them a perfect food for those with diabetes.

All of those health benefits are great but there’s more. Beans are also cost-effective and convenient.  Anyone who claims it’s expensive to eat healthy surely hasn’t been cooked with beans.  One can of beans (even organic varieties) provides 3 ½ servings and can often be found for just over a buck.  That’s only about $0.40 per serving.  You can pump up the protein content of any dish by adding beans.  Because they are so versatile, they go great in soups, stews, salads and chili but also mix well with greens and a variety of grains.  Homemade hummus or bean dips taste great paired with raw vegetables.  Just one Tbsp. of hummus adds flavor to wraps and sandwiches or works great as a flavor topping for fish, chicken or other protein picks too.

Try this super easy, turkey and bean chili:

Ingredients

1 Ib. lean white meat turkey
3 tomatoes, diced
1 green pepper, diced
½ onion, diced
1 can kidney beans
1 can tomato sauce
1 pkg chili season mix
1 Tbsp oil

Directions

1.)    Heat oil in a large saucepan over medium heat. Cook onions, peppers and turkey until the meat is well browned and the onions are tender.
2.)    Mix in the diced tomatoes, beans, seasoning mix and tomato sauce and bring to a boil.  Cover. Reduce heat and simmer for 20 minutes. Serve.

Optional: omit the canned tomato sauce and use an additional diced tomato.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp