Tag Archive | nutritious

Blueberry Pineapple Banana Smoothie

Ingredients:

2 1/2 cups of frozen blueberries
1 1/2 ripe banana
1 cup of frozen pineapple
1/2 cup of water

Instructions:

Blend all ingredients in blender and serve.

 

Chia Banana Breakfast

Ingredients:

2 tbsp chia seeds
1/2 cup of hot or cold water
1/2 tbsp of coconut oil
1 1/2 ripe smashed bananas
1/2 sliced banana
1 tsp of cinnamon

Instructions:

Mix water, coconut oil and chia seeds in a bowl and let stand for 5 minutes. Mix in smashed bananas. Decorate with sliced bananas. Finally sprinkle with cinnamon and enjoy.

 

Chocolate Hazelnut Cake

Requirements:
9″ baking pan with removable bottom
High speed blender or food processor

Ingredients:

2 cup of cashews
1 cup of hazelnuts
1 cup of water (not for soaking)
1/2 cup of maple syrup
1/2 cup of coconut oil
3 tbsp of molasses
2 dates
1/2 cup of cacao powder
1 tsp of vanilla
Pinch of sea salt
(1/4 cup hazelnuts for decoration)

Instructions:

Soak cashews in water for about 2-8 hours, and then, drain and rinse before making the cake. In a high speed blender blend hazelnuts until they become like flour. Next add all of the remaining ingredients into the blender and blend until smooth. Pour the mixture into a baking pan and decorate with chopped hazelnuts. Let the cake firm in a freezer for about 2 or more hours before serving. Remove from baking pan and enjoy.
Note: keep leftovers in the freezer.

 

Almond Honey Squares

Ingredients:

For Base:
2 cups of raw almonds
5 tbsp of honey
1 tbsp of cacao powder
1 tbsp of carob powder
1/2 tsp of sea salt
For chocolate layer:
2 tbsp of coconut oil
1 tbsp of maple syrup
2 1/2 tbsp of cacao powder

Instructions:

First process almonds in a food processor until consistency is similar to flour, and then add the remaining ingredients in the base category and process until everything is combined. Place mixture in a deep baking sheet that is about 9″ by 9″ and lined with wax or parchment paper and press down using fingers. Let cool in a freezer while making the chocolate layer. Next, mix maple syrup and cacao powder with melted coconut using a spoon until everything is combined and very smooth. Pour everything on top of the almond honey mixture and let cool in the freezer for about 30 to 60 minutes. Finaly, cut into squares after the dessert has cooled and enjoy.

 

Dairy Free Vanilla Coffee Creamer

Ingredients:

1 1/4 cup of almond milk
1/4 cup of coconut oil
1 tsp of raw cacao powder
1 1/2 tsp of maca powder
3 tbsp of maple syrup (or to taste)
1 tsp of vanilla

Instructions:

Add all ingredients into a high speed blender and blend until smooth and warm. Add to your coffee and enjoy.

 

Spicy Sweet Potato Mushroom Soup

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Serves 4-5

Ingredients:

2 sweet potatoes
6 cups of water
1 small red bell pepper
1 medium onion
4 cloves of garlic
1/3 cup of grape seed oil
1/4 tsp of cayenne pepper (or to taste)
4-5 medium mushrooms
Sea salt and black pepper to taste
 

Instructions:

Cook sweet potatoes first. In a medium cooking pan, add grape seed oil and a chopped onion and fry on medium heat. After onion becomes golden add a chopped bell pepper and cook for about 5-10 minutes. Add water and let boil. Add garlic, cayenne pepper, sea salt and black pepper. Finally add cooked sweet potatoes and blend soup in a blender until its smooth. Slice or chop mushrooms and add them right before serving into each bowl of soup. Mix and enjoy.

 

Dairy Free Ranch Dressing

Ingredients:

1 cup of cashews
1/2 cup of water
1/4 of peeled lemon or 1/4 cup of fresh lemon juice
1 tbsp of onion powder
1/2 tbsp of garlic powder
1 tbsp of thinly chopped fresh or dried dill
Sea salt and black pepper to taste

Instructions:

Soak cashews for 2 to 8 hours. Add drained cashews and the remaining ingredients (except dill) into a blender and blend until very smooth. Pour dressing into a bowl and add dill. Enjoy.
 

Spinach Hummus Bites

Ingredients:

1 cup of spinach
1/3 of English cucumber
1/2 cup of hummus
1 tbsp of hemp seeds

Instructions:

Spread hummus on spinach leaves and place pre-cut cucumbers on top of the humus. Sprinkle with hemp seeds. Enjoy.

Baked Sweet Potatoes

Ingredients:

3-4 large sweet potatoes
2-3 tbsp of grape seed oil
1-2 tsp of cayenne pepper
2 tsp of coriander powder
1 tbsp of dried rosemary
Sea salt and black pepper to taste

Instructions:

Preheat oven to 425 degrees F. Wash sweet potatoes well and then cut them in half. Place sweet potatoes on a baking sheet and sprinkle with grape seed oil first and then with the remaining ingredients. Bake until potatoes become soft. Serve immediately. Enjoy.

Raw Strawberry Chia Jam

Ingredients:

1 1/2 cup of strawberries
1/4 cup of water
3 tbsp of chia seeds
2 tbsp of raw honey

Instructions:

Blend strawberries in a blender or food processor with honey and water. Add chia seeds to the mixture and mix well with a spoon. Transfer jam into a storage container and refrigerate for about an hour. Store leftovers in refrigerator for about 5 days.

Creamy Grapefruit Orange Juice

Ingredients:

1 grapefruit
4-5 oranges

Instructions:

Peel grapefruit and oranges while leaving as much of the pith (the white matter under the peel) as possible considering that the pith contains a high amount of valuable bioflavonoids and other anti-cancer agents in addition to giving the juice an incredible taste and creaminess. Juice grapefruit and oranges using juicer. Serve immediately and enjoy.

Juicy Tomato Onion Salad

Serves 2

Ingredients:

5 medium tomatoes
1/3 red onion
1 tbsp of raisins
1 tsp of hemp seeds
1 tbsp of sunflower seeds
1/2 tsp of nutritional yeast (optional)
1/2 tsp of olive oil
1 tbsp of apple cider vinegar
Sea salt and black pepper to taste

Instructions:

Cut tomatoes and slice onions into a mixing bowl. Add remaining ingredients and mix all together. Pour salad in a beautiful dish and serve.

Heavenly Hot Cocoa

Serving 1

Ingredients:

1 cup of almond milk
1 tbsp of raw cacao powder
2 tbsp of maple syrup (or to taste)
1/4 tsp of coconut oil (optional)

Instructions:

Add all ingredients to a high speed blender and blend until warm to your liking. Pour into a nice cup and enjoy!
If you don’t have a high speed blender, simply warm up almond milk and add the remaining ingredients. Mix and enjoy!

Raw Chocolate Sauce

Ingredients:

1/2 cup of maple syrup
1/3 cup of water
3 tbsp of coconut oil
1/4 cup of raw cacao powder
1 tbsp of carob powder (or raw cacao powder)
1 tsp of vanilla

Instructions:

Blend all ingredients in a high speed blender until smooth and warm. Use as hot fudge on ice cream, or for dipping your favorite fruits.

Spicy Sweet Potato Soup

Serves 4-5

Ingredients:

2 sweet potatoes
6 cups of water
1 small red bell pepper
1 medium onion
4 cloves of garlic
1/3 cup of grape seed oil
1/4 tsp of cayenne pepper (or to taste)
Sea salt and black pepper to taste
 

Instructions:

Cook sweet potatoes first. In a medium cooking pan, add grape seed oil and a chopped onion and fry on medium heat. After onion becomes golden add a chopped bell pepper and cook for about 5-10 minutes. Add water and let boil. Add garlic, cayenne pepper, sea salt and black pepper. Finally add cooked sweet potatoes and blend soup in a blender until its smooth. Decorate and serve.

Raw Chia Crackers With Apple Pulp

Ingredients:

1 cup of chia seeds
1 cup of apple pulp (leftovers from juicing)
5-6 cloves of garlic
1 medium onion
2 tbsp olive oil
2 1/2 cup of water
1 tsp of grounded coriander
1/2 tsp of turmeric
Sea salt and pepper to taste

Instructions:

Mix chia seeds with 2 cups of water and let sit for about 20 minutes. Add remaining ingredients to a blender and blend well. Mix everything with chia seeds and spread on a dehydrator sheet. Dehydrate until crackers become dry and crunchy. Break into pieces and enjoy.

Spinach Tomato Salad

Serves 1

Ingredients:

Handful of spinach
2 tbsp of sliced almonds
8-10 small cherry tomatoes
1 tbsp of hemp seeds
1 tsp of olive oil
1 tsp of apple cider vinegar
Sea salt and black pepper to taste

Instructions:

Slice spinach and cut tomatoes in half. Add almonds and the remaine ingredients. Mix and enjoy.


 

Korean Carrot Salad

Ingredients:

6-7 large carrots
1/2 cup of olive oil
3/4 cup of vinegar
4 garlic cloves
3/4 cup of coconut sugar
1/2 tsp of cayenne pepper
3 tbsp of grounded coriander
1 tbsp of black pepper
Sea salt to taste

Instructions:

Peel and clean carrots. Use vegetable spiralizer or mandolin to shred carrots into thin, long pieces. Sprinkle salt and coconut sugar over carrots, mix and let stand for about 20 min. Drain carrot juice after carrots have stood for 20 min. Squeeze or mince garlic and add to carrots. Next add coriander, black pepper, and cayenne pepper. Pour olive oil and vinegar over carrots, mix and let it marinate over night in refrigerator or at least 5 hours prior to serving.

Cucumber Seaweed Salad

Serves 1-2

Ingredients:

6-8 small cucumbers
1-2 seaweed nori sheets
1 tbsp of hemp seeds
1tsp of apple cider vinegar
1 tsp of olive oil
Sea salt and black pepper to taste

Instructions:

Cut cucumbers into circles. Tear nori sheet into pieces and sprinkle on top of cucumbers. Add apple cider vinegar, olive oil, sea salt, black pepper and sprinkle with hemp seeds. Mix and enjoy.


Delicious Sesame & Dates Drink

Serves 2

Ingredients:

2 cups water
5 dates
2 tbsp of whole sesame seeds
1 tbsp of coconut oil
1/4 tsp of nutmeg
1/2 tsp of cinnamon
1 tsp of vanilla (optional)

Instructions:

Soak sesame seeds in water overnight or at least 4 hours before making drink. In the morning rinse sesame seeds well with cold water, then blend all ingredients together in a high speed blender until drink is warm to your taste. Serve immediately.
 
 

Romaine Avocado Salad

Serves 1-2

Ingredients:

7 small romaine leaves
6 small tomatoes
1/2 of avocado
2 dates
1 tsp of olive oil
1 tsp of apple cider vinegar
Sea salt & black pepper to taste

Instructions:

Slice romaine leaves, cut tomatoes in half and scoop out avocado into salad bowl. Add chopped dates, olive oil and apple cider vinegar. Sprinkle with sea salt and black pepper. Mix and serve.

Rich Chocolate Ice Cream

Serves 2-3

Ingredients:

1 cup of water
1 cup of walnuts
1 tbsp raw cacao powder
1/2 cup of molasses
1 tbsp of coconut oil
Dash of sea salt
1 tsp of vanilla

Instructions:

Soak walnuts overnight then blend all ingredients together in blender until smooth. Place ice cream mixture in the freezer for about 5-6 hours. Decorate with chopped almonds, raspberry & serve.

Sweet Persimmon Smoothie

Serves 2

Ingredients:

2 cups water
2 tbsp of hemp seeds
1 soft persimmon
1 ripe banana
1 tsp of cinnamon
Dash of nutmeg
1 date

Instructions:

Blend all ingredients in a blender and serve.

Cream Of Broccoli Soup With Sliced Mushrooms

Ingredients:

7 cups of broccoli
1 large onion
8 cups of vegetable broth
1 cup of grape seed oil
Sea salt & pepper to taste
5-6 mushrooms

Cooking instructions:

In a large pan, warm grape seed oil. Add chopped onion and fry until the onion gets golden. Add broccoli and cook until the broccoli gets soft. Add vegetable broth, salt and pepper. Let everything boil for 1-2 min. Blend soup in a blender until it is silky smooth. Slice mushrooms and add them to the hot soup. Enjoy.

 

Raw Carrot Flax Seed Crackers

Ingredients:

1 cup of leftover carrot fiber from juicer (or just finely process 1 cup of chopped carrots in food processor)
1 large onion
2 cloves of garlic
3 cups of flax seeds
1 cup of water
1/4 turmeric powder
1/2 tsp of black pepper
1 tsp of sea salt or to taste
1/2 cup of olive oil

Instructions:

Mix chopped onion, garlic and carrots in a food processor with spices and olive oil. Next, mix water with flaxseeds. Let flaxseeds stand for about five minutes and mix with onion and carrots mix. Spread evenly on a dehydrator sheet. Cut into squares and dehydrate for about 8 to 10 hours or until dry.

Date Avocado Salad

Serves 1-2

Ingredients:

Handful of spinach
1 avocado
2 medium tomatoes
1 date
1 tbsp of apple cider vinegar
1 tsp of olive oil
1 tsp of nutritional yeast
1 tsp of hemp seeds
Sea salt & black pepper to taste
Instructions:
Chop spinach and place it in a salad bowl. Cut avocado in half and scoop it out onto the spinach with a spoon. Cut tomatoes on top of spinach and avocado and then add chopped date to the salad. Next add apple cider vinegar, olive oil, sea salt & black pepper. Sprinkle with nutritional yeast and hemp seeds. Mix everything together and enjoy.

Raw Raspberry Cream Cake

Serves 8-10

Ingredients:

Crust:

2 1/2 cup of walnuts
1/2 cup of shredded coconut
1 1/2 cup of dates
1/3 cup of raw cacao powder

Filling:

2 cups of fresh raspberries
3 cups of soaked cashews
3/4 cup of coconut oil
1 tsp vanilla
1 cup of maple syrup
(1 cup of raspberries for decoration)

Instructions:

For the crust, process all ingredients in the food processor and then press the mixture to the bottom of the baking pan. Next, rinse the cashews and place them with all other ingredients for the white filling in the blender and blend until smooth.
Pour the raspberry cream filling on top of the crust. Next, decorate with fresh raspberries and freeze the cake for at least 4 hours before serving. Prior to serving, remove cake and run a knife between the sides of the pan and cake to remove the side of the pan. Carefully transfer the cake from bottom of the pan to a cake plate if desired. Serve immediately and store leftovers in the freezer. Enjoy.

Strawberry Pineapple Smoothie

Serves 3-4

Ingredients:

1 cup of strawberries
1 cup of frozen pineapple
2 ripe bananas
1 cup of water
1 tbsp of hemp seeds
1 tsp of vanilla

Instructions:

Blend all ingredients in a blender until smooth and serve.

Glazed Mushrooms With Bell Peppers

Ingredients:

About 16 mushrooms
1/2 of large onion
3 tbsp of grape seed oil
5-6 tbsp of balsamic vinegar
3-4 small colored bell peppers
Salt and black pepper to taste

Cooking Instructions:

Slice mushrooms and place them into a frying pan. Fry on medium heat without oil. After all of the moisture has evaporated, add grape seed oil and chopped onion. After onion become golden, add sliced bell peppers. Fry for about five minutes and add salt, black pepper and balsamic vinegar. Fry for two more min and serve.

Hazelnut Truffles

Ingredients:

1 cup of hazelnuts
1 tbsp of coconut oil
1/2 cup of hemp seed milk or almond milk
4 tbsp of maple syrup
5 tbsp of raw cocoa powder
2 tbsp of vanilla
1/2 cup of carob powder

Instructions:

Blend all ingredients excluding carob powder in a blender until smooth. Place smooth mixture in the refrigerator for about two hours. Make balls out of chilled mixture and dip them into the carob powder. Chill truffles in the refrigerator before serving.

Orange Romaine Leaf Smoothie

Serves 4-5

Ingredients:

6 medium romaine leaves
3 oranges
3 bananas
1 cup of frozen pineapple

Instruction:

Blend all ingredients in a blender until smooth and serve.

Gluten Free Pancakes

Makes about 6-8 pancakes.

Ingredients:

1 1/4 cups of gluten free perfect flour blend
1 tbsp of baking powder
1/2 tsp of salt
2 tbsp of coconut sugar
1 tsp of baking soda
1 1/4 cups of hemp milk or almond milk
2 tbsp of grape seed oil
1/2 tsp of vanilla
1/8 tsp of nutmeg
2 tbsp of ground flaxseeds
4 tbsp of water
Maple syrup to taste
Raspberries for decoration

Cooking Instructions:

First, mix flaxseeds and water in a small cup and let sit for about 10 minutes. Next, combine the remaining dry ingredients in a separate large bowl. Whisk together the liquid ingredients in a medium bowl. Add the mixture of flaxseeds to liquid ingredients then add liquid to dry ingredients and combine well. Preheat griddle or pan to medium heat. Pour batter by 1/3 cupful onto griddle greased with coconut oil or grape seed oil. Cook until bubbles appear and bottom is golden brown. Flip and cook a minute or two longer. Decorate pancakes with raspberries, pour maple syrup on top and enjoy.

Healthy Holiday Nutmeg Drink

Ingredients:

11/2 cup of water
4 dates
1/4 cup of soaked walnuts
1 tsp of coconut oil
1 tbs of vanilla
Dash of nutmeg spice

Instructions:

Soak walnuts overnight or 4-8 hours before you plan on making this drink. Place all ingredients in a high speed blender and blend until warm to your liking.

Green Energy Smoothie

Serves 5

Ingredients:

2 cups of frozen pineapple
4 ripe bananas
2 cups of parsley
2 tbsp of hemp seeds
1 tbsp of spirulina
2 1/2 cups of water

Instructions:

Blend all ingredients in high speed blender and serve.

Wonderful Quinoa Meal

Ingredients:

2 cups of quinoa
1 medium size onion
2 cloves of garlic
3 tbsp of coconut oil
Salt to taste
Green onions for decoration

Cooking instructions:

Rinse quinoa in a stainer for about 1 min and then place in cooking pan. Add 4 cups of water and chopped onion. Turn heat to medium and wait for a gentle boil. After boil, turn heat to low and add salt, coconut oil and minced garlic. When the water dissipates turn heat off and serve.

Almond Dream Fudge

Ingredients:

1 cup of shredded coconut
1 cup of raw cacao powder
1 cup of raw honey
1/2 cup of coconut oil
1 cup of raw almonds

Instructions:

Mix coconut, cacao, honey and coconut oil well and add in raw almonds. Pour the mixture onto a baking pan lined with wax paper and spread the fudge with a spatula. Freeze for an hour or more. After the fudge is frozen, turn upside down onto a cutting board and remove the wax paper. Cut into desired pieces and serve. The left overs should be stored in the refrigerator.

Green Salad

Ingredients:

2-3 medium size romaine leaves
About 5″ long of English cucumber
1 leaf of green onion(scallion)
1 sheet of nori seaweed
1/2 tbsp of nutritional yeast
1 tsp of olive oil
1 tsp of apple cider vinegar
Salt & black pepper to taste
Sliced almonds for decoration

Instructions:

Slice romaine leaves into thin pieces. Chop cucumber into big pieces, about 1/2″ long each. Chop scallion and tear nori sheet into small pieces. Mix all ingredients with olive oil, apple cider vinegar, salt, black pepper and nutritional yeast. Decorate with sliced almonds and serve.

Creamy Broccoli Soup

Ingredients:

7 cups of broccoli
1 large onion
8 cups of vegetable broth
1 cup of grape seed oil
Sea salt & pepper to taste.

Cooking instructions:

In a large pan, warm grape seed oil. Add chopped onion and fry until it gets golden. Add broccoli and cook until the broccoli gets soft. Add vegetable broth, salt and pepper. Let everything boil for 1-2 min. Blend soup in a blender until it is silky smooth. Decorate and serve.

Dried Apples

Requirements:

Dehydrator
Mandolin slicer

Ingredients:

2 large apples

Instructions:

Slice as thin as possible using the mandolin slicer. Place on a dehydrator tray and dry on fruit setting for about 10 to 12 hours or until dry.

Almond Salad

Ingredients:

1 cup of spinach
2 medium tomatoes
1/3 of English cucumber
1 tbsp of cranberries
About 20 raw almonds
1 tsp of olive oil
1 tbsp of apple cider vinegar
Sea salt and pepper to taste

Instructions:

Place spinach in a salad plate. Slice cucumber on top of spinach. Cut tomatoes to 4 pieces and add them to a salad. Add cranberries, almonds, olive oil, apple cider vinegar, salt and pepper, mix and enjoy.

Sweet Banana Chips

Ingredients:

4 or more fully ripe bananas

Instructions:

Slice bananas to 1/3 of an inch and place them onto dehydrator sheets. Dehydrate on fruit setting for about 8-12 hours or until dry. Enjoy sweet and healthy snack.

Peach Smoothie

Serves 5

Ingredients:

1 cup of water, almond milk or coconut milk
1/2 cup of frozen pineapple
2 peaches
1 banana
1/2 tsp of cinnamon
 

Instructions:

Blend all ingredients in a blender until smooth, decorate & serve.

Healing Cilantro Smoothie

Serves 5

Ingredients:

3 cups of water
4 ripe bananas
2 cups of frozen pineapple
1/2 cup of cilantro
1 large leaf of kale
1/3 peeled lemon
Slice of ginger

Instructions:

Blend all ingredients in a high speed blender until smooth, decorate & serve.

Raw Swirl Cheesecake

Serves 10
Requirements:
9″ baking pan with removable bottom
Shredded coconut for decoration (optional)

Ingredients:

Crust:
2 1/2 cups of walnuts
1/2 cup of shredded coconut
1/3 cup of carob or cacao powder
1 1/2 cups of dates
 
White Filling:
2 1/2 cups of soaked cashews
1/2 cup of fresh squeezed lemon juice
3/4 cup of honey
3/4 cup of coconut oil
1 tsp vanilla
1 ripe banana
 
Berry Filling:
3/4 cup of strawberries
1/2 cup of blueberries
3 dates
 

Instructions:

For the crust, process all ingredients in the food processor and then press the mixture to the bottom of the baking pan. Next, rinse the cashews and place them with all other ingredients for the white filling in the blender and blend until smooth.
 
Pour the white cheesecake filling on top of the crust.
 
Next blend strawberries, blueberries and dates in the blender until smooth. To create colored swirls on the cake, pour blended berries in a spiral on top of the white filling. Using a stick or a knife, swirl back and forth from the white filling to the berry filling back creating an elegant swirl design.
 
Freeze the cake for at least 4 hours before serving. Prior to serving, remove cake and run a knife between the sides of the pan and cake to remove the side of the pan. Carefully transfer the cake from bottom of the pan to a cake plate if desired. Decorate with shredded coconut, serve immediately and store leftovers in the freezer. Enjoy.

Mango Ice Cream

Serves 4

Ingredients:

2 ripe, frozen mangoes
2 ripe, frozen bananas
1/2 cup of almond, coconut, or hempseed milk
1 tsp of coconut oil
1 tsp vanilla
 

Instructions:

Place all ingredients in a high power blender. Blend together until the mixture becomes equal to the consistency of ice cream. Ice cream can be served right away or placed in a container and stored in the freezer to enjoy later.