Sweet Potato Salmon Burgers

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INGREDIENTS:

  • 1 large cooked sweet potato
  • 1/4 cup of almond meal
  • 1/3 cup of cilantro
  • 2 tablespoons of chopped green onion
  • 1 tablespoon of fresh squeezed lemon juice
  • 1 tablespoon hot sauce
  • 1 tablespoon of braggs liquid aminos
  • 1 teaspoon of cumin
  • 1 teaspoon of smoked paprika
  • 2 large organic eggs
  • 2 tablespoons of nutritional yeast flakes
  • 2 wild caught salmon fillets
  • or you can use two 14.75 – ounce cans of wild Alaskan pink salmon.
  • 2 tablespoons of coconut oil for cooking

DIRECTIONS:

Cook salmon fillets if not using can salmon.

In a large bowl add cooked sweet potato and mash, add in salmon and the rest of the ingredients and spices.

Stir until well combined. Line a baking sheet or large plate  with parchment paper.

Shape  out evenly sized salmon cakes to make patties.

Chill in the refrigerator for at least 30 minutes or all day.

Heat a large frying pan  over medium high heat. Once hot, add 1 tablespoon coconut oil. Let oil completely melt and get very hot. Slowly add patties and cook for 4 minutes.

Gently flip and cook for an additional 4 minutes on the other side. Serve hot and Enjoy!

 

 

Healthy “Love” Day Treats

Hi luvs,

Here are some delicious healthy chocolate treats that you can make at home for you and your loved ones. Made dairy & refined sugar free!

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CHOCOLATE PEANUT BUTTER BANANA BON BONS

Ingredients:

  • 1 bar of dark chocolate chopped ( I used Newman’s Own)
  • 1/2 cup of no salt, no sugar added peanut butter
  • 1 large banana
  • 1 tablespoon of maple syrup (optional)

Directions:

Slice bananas and place on a baking tray. Spoon about 1/2 teaspoon of peanut butter on top of each banana slice. Place another banana slice over the peanut butter and sandwich together. Freeze until firm, about 2 hours.

On a double boiler, melt dark chocolate. Place banana pieces in the melted chocolate, one by one, until covered in chocolate all around. Place the bananas back in the baking tray and let them stand until set.

Use the leftover chocolate to cover other fruit. I dipped STRAWBERRIES in the CHOCOLATE and covered with HAZELNUTS. Place on baking tray and let set until firm.

 

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ORGANIC RED DELICIOUS APPLES WITH CHOCOLATE NUT BUTTER DIP

This is a simple recipe but so good!

Just cut up an apple or two and take your favorite nut butter and mix in  a tablespoon of cacao powder and voila! ..Instant chocolaty nutty yumminess!

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CHOCOLATE STRAWBERRY SMOOTHIE

Ingredients:

  • 1 Cup of Coconut milk
  • 1/2 cup of strawberries
  • 1 heaping tbsp of cacao powder
  • 1 tsp maca
  • 1 tsp flaxmeal
  • 1/2 frozen banana
  • 3 coconut ice-cubes

Put all ingredients in blender, blend, sprinkle on some cacao nibs and enjoy!

Have a beautiful day filled with LOVE!

Stay HEALTHY!

Be HAPPY!

 

Healthy Smoothie Recipes

 

Hi luvs,

Here are some amazing healthy smoothie recipes I wanted to share with you!

 

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  • 4 Mandarin Oranges
  • 1 Banana
  • 1 scoop of vanilla protein powder
  • 3 dates
  • 3 coconut ice-cubes
  • 1/2 cup of coconut milk
  • 1/4 cup of alkaline water
  • 2 tablespoons of nonfat greek yogurt (can also use coconut or soy yogurt)

 

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  • 1 frozen banana
  • 1 heaping tbsp of cacao
  • 3 coconut ice-cubes
  • 1 tsp cinnamon
  • 1 tsp maca
  • 1 scoop of Marley coffee raw protein
  • 1 cup of hazelnut milk
  • 1 tsp flaxmeal

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  •  1 frozen banana
  • 1 cup of papaya
  • 1 small knob of ginger (peeled & chopped)
  • 1 tsp cinnamon
  • 1 scoop of vanilla protein powder
  • 1 tsp flaxmeal
  • 4 dates
  • 1 cup of unsweetened vanilla almond milk
  • 1 tsp of maca

I make smoothies practically everyday so I will be posting my recipes often.

Hope you Enjoy!

Be HEALTHY!

Stay HAPPY!

 

 

 

 

 

 

 

HealthFood Friday – Yummy Acai Bowl

Hi Luvs!,

I just started getting into eating and making these amazing Acai bowls for breakfast, dessert or a snack in between meals.

It’s also a  great alternative to the same old basic breakfast fare.

Here’s some History about Acai Bowls as well as my recipe below.

Modern History of the Acai Bowl

“Where’d you get that acai bowl?”

In the early 1970′s,  frozen acai pulp began to travel from the Amazon to northern Brazilian cities.  In the 80′s,  it was legendary Brazilian Jujitsu founder Carlos Gracie who likely popularized the acai bowl (frozen acai pulp blended with banana) in southern cities like Rio de Janiero.  Gracie established his own brand of diet called the Gracie Diet which sought to maximize the performance of his fighters.  A center piece of it was the acai bowl.  You might imagine for a moment, his rough, tough, and buff students hanging out in Rio near the beach, eating an acai bowl on a hot summer day.  More than a few impressed passerby’s likely remarked, “what are they eating?” with the hopes of manifesting similar physiques, bite by delicious bite.  Sorry people,  acai is very good for you,  but not capable of creating miracle health breakthroughs.  Aside from an organic acai bowl everyday,  it will take some sweat and effort.

As time went on Brazilian surfers and fitness enthusiasts began to partake in the acai bowl trend through the 90′s.  In the 2000′s organic acai pulp first boarded a flight to the USA- the party was only just beginning.  Hawaii and Southern California became the first places where the acai bowls really found a home.  It was popularized by surfers who sought a tasty and healthy after session pick-me-up.  Imagine eating cool organic acai topped with fesh banana after a mid-morning, scorching session:  heavenly.   Acai bowls can now be found all over Hawaii and Southern California, where they have become a staple, and beyond.  Cafes like Banzai Bowls in Southern California and Basik Acai  in Kona, HI are dedicated to serving ultra premium and contemporary acai bowls.

MY ACAI BOWL RECIPE

INGREDIENTS

Bowl:

  • 2 Sambazon Smoothie Packs or 1 heaping tbsp of organic Acai powder
  • 1/2 banana
  • 1/2 mango (or 1/4-1/2 C frozen mango)
  • 1 small knob of ginger
  • 1 C coconut water

Toppings:

  • 1/2 banana, sliced
  • 1/2 C berries of your choice
  • 1 tsp of cacao nibs
  • 1 tsp of hemp heart seeds
 ** You can add other fruit or coconut flakes..etc

INSTRUCTIONS

  1. Blend ingredients until smooth
  2. Top with toppings
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Enjoy!
BE HEALTHY
BE HAPPY 🙂

HealthFood Friday – Banana Kale Protein Pancakes

Hi Luvs!

I know this post is late today, but it’s never to late for PANCAKES!

Especially HEALTHY ones!

Make them tonight or whip up a batch for saturday morning!

3 simple ingredients!

1 Banana

2 Eggs

1 cup of Kale

You can also add in a dash of cinnamon and vanilla if you like!

Mix all ingredients in your blender and pour into heated skillet.

I like to use a little coconut oil in the pan. Eat them plain or with some organic maple syrup, or you can do what I did and cut up some organic strawberries and top with a dollop of cashew butter!

Yummy! 10683852_686314288119721_1232198107_a

BE HEALTHY, BE HAPPY! 🙂

 

 

Quinoa Bean Veggie Burgers

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Processed  veggie store-bought burgers  have so much “artificial” crap in them, I decided to start making my own! I love quinoa & beans and just added all my favorite veggies! Eat them with a salad topped with avocado or how ever you like your “burgers” and enjoy!

ingredients:

3 cups of Quinoa (cooked in low sodium veggie broth)

1 can of Kidney or black Beans

1 small zucchini chopped

3/4 cup of red & yellow bell peppers

2 gloves of garlic chopped

3/4 cup of green onion chopped

1/2 cup of cilantro

few leaves of basil

1 jalapeño (optional)

2 eggs beaten (Can substitute flax egg if vegan)

3/4 cup of shredded carrots

1/2 cup of  chopped brown mushrooms

1/2 cup of chopped spinach

1 1/2 cups of  Bob mills brown rice flour

6 tbsp of olive oil or coconut oil

 

Directions:

Heat 3 tbsp oil in a skillet, add all veggies , garlic and onion and sauté until slightly soft. Remove from heat cool for a few minutes.  Combine  beans, cilantro and basil;  to your food processor and pulse until chunky. Blend mixture with quinoa ,and any  extra seasonings you wish to add. Add in beaten eggs and  1/2 cup of flour and mix well.

Form into patties and refrigerate  for about 10 minutes. Coat patties on each side with remaining flour. Fry in remaining oil until browned about 4-5 minutes on each side.

 

 

 

 

 

 

Yummy Yummy Soup Recipes!!

 

CREAMY

Creamy Spinach Soup 
Put 1 chopped onion, 2 peeled garlic cloves, 3 cups water and salt and pepper in a pot over high heat. Boil, cover, lower the heat and simmer until the onion is tender, about 10 minutes. Add 10 ounces chopped spinach and 1/2 cup parsley leaves; cook until the spinach is tender, 2 to 3 minutes. Add 1 cup Greek-style yogurt and purée. Garnish: A spoonful of Greek-style yogurt and chopped parsley.

Squash-and-Ginger Soup 
Substitute 1 tablespoon minced ginger for the garlic and 4 cups chopped butternut squash for the spinach (it will take longer to soften). Skip the parsley and substitute half-and-half or cream for the yogurt. Garnish: A spoonful of cream.

Curried Cauliflower Soup
Substitute 1 tablespoon minced ginger for the garlic, 2 cups cauliflower florets for the spinach (they will take longer to soften), 1 tablespoon curry powder for the parsley and coconut milk for the yogurt. Garnish: Chopped cilantro.

BROTHY

Vegetable Broth With Toast 
Put 2 chopped carrots, 2 chopped onions, 1 small chopped potato, 2 chopped celery ribs, 2 garlic cloves, 10 sliced mushrooms, 1 cup chopped tomatoes (canned are fine), 10 parsley sprigs, 1/2 ounce dried porcini, 8 cups water and salt and pepper in a pot over high heat. Boil, lower heat and simmer until the vegetables are soft, 30 minutes or longer. Strain and serve over toasted good bread. Garnish: Chopped celery leaves.

Egg Drop Soup 
Beat 4 eggs. Boil the strained stock, lower the heat so it simmers and add the eggs in a steady stream, stirring constantly until they’re cooked, 1 to 2 minutes. Stir in 1/4 cup chopped scallions, 1 tablespoon soy sauce and 1 tablespoon sesame oil. Skip the bread. Garnish: Chopped scallions.

Rice-and-Pea Soup
Boil the strained stock, lower the heat so it simmers and add 3/4 cup white rice. Cook until tender, then add 2 cups fresh or frozen peas; cook for a minute or two. Skip the bread. Garnish: Grated Parmesan

EARTHY

Bean Soup
Put 1 1/2 cup dried beans, 1 chopped onion, 2 chopped carrots, 2 chopped celery ribs, 2 bay leaves, 1 tablespoon fresh thyme leaves and 6 cups water in a pot over high heat. Boil, lower the heat, cover and simmer until the beans are soft, at least 1 hour, adding more water if necessary. Season with salt and pepper. Garnish: A drizzle of olive oil.

Chickpea-and-Pasta Soup 
Substitute chickpeas for the beans and rosemary for the thyme and add 1 cup chopped tomatoes (canned are fine). When the chickpeas are almost tender, add 1/2 cup small pasta. Cook until the pasta and chickpeas are tender, 10 to 15 minutes. Garnish: A few chopped rosemary leaves.

Spicy Black-Bean Soup 
Use black beans and substitute fresh oregano for the thyme. When the beans are done, add 1 tablespoon chili powder, 1 dried or canned chipotle and the juice of a lime. Garnish: Cilantro and sour cream.

HEARTY

Minestrone
Sauté 1 chopped onion, 1 chopped carrot, 1 chopped celery rib and 1 teaspoon minced garlic in 3 tablespoons olive oil for 5 minutes. Add 2 cups cubed potatoes and salt and pepper; cook for 2 minutes. Add 1 cup chopped tomatoes (canned are fine) and 5 cups water. Boil, lower the heat and simmer for 15 minutes. Add 1 cup chopped green beans; simmer for 20 minutes. Garnish: Chopped parsley and grated Parmesan.

Mushroom Soup 
Substitute 1 1/2 pounds sliced mushrooms (preferably an assortment) for the potatoes; sauté until they brown, 10 to 12 minutes. Substitute ½ cup white wine for the tomatoes, skip the green beans and add a fresh thyme sprig with the water. Garnish: A few thyme leaves.

Tomato-and-Garlic Soup
Use 2 tablespoons minced garlic and substitute 2 tablespoons tomato paste for the celery. Skip the potatoes and green beans; use 3 cups tomatoes and 3 cups water. Cook the tomatoes for 10 to 15 minutes. Garnish: Lots of chopped or torn basil

Notes:

All of these recipes serve four, and you’ll want about a 2.5-to-4-quart (medium or large) pot. Most can be cooked for a while — but not so long that the freshness is gone. Most will taste as good or better the next day, so consider making a double batch and refrigerating (or freezing) the leftovers. But never boil a soup after you’ve added dairy to it; instead, reheat gently.

If you want a supersmooth soup (and just about any of these soups can be puréed if you like), use a standing blender — let the soup cool a bit first — which creates a finer purée than an immersion blender does; you might even strain the soup after puréeing it.

Garnishes are all optional, though herbs add a dimension that will be lacking otherwise. If you taste as you’re cooking, you’ll be fine, because there is really nothing to go wrong here.

just adding my soup tips, especially for novice cooks: if you puree soup using a blender, do so in small batches, and pulse it a few times before you turn it on all the way. this will prevent the hot soup from blowing the lid off the blender and making a huge mess. you’re gonna want to do it this way even if you let it cool off some first.

also I can’t stress tasting the soup as you go enough. most of the time when soup is bland it’s because people dump all the seasonings in one go and then leave it alone. soup is more of an art than an exact science, take measurements of seasonings/spices as general guidelines instead of holy writ. don’t be afraid to add more.

as tomato paste goes, you want to fry the shit out of it to get the deepest flavor out of it and also to kill the acidity and grainy texture. this is a good rule of thumb when making marinara sauces too.

and don’t forget to keep vegetable and herb trimmings for stock. making stock is quick and easy and will make a better soup than just using water. even if you don’t have the time/inclination to do so, save em anyway—store-bought vegetable stocks tend to be weak on flavor and trimmings can be used to fortify them. whenever buying any kind of stock though, always buy low-sodium so that you can control the amount of salt. regular stocks tend to be pretty salty.

 

Sweet Potato Protein Muffins

1 cup gluten-free all purpose flour

1/2 cup almond meal
1/4 cup  coconut sugar
2 teaspoons baking powder
1 teaspoon baking soda
2 scoops vanilla protein powder
1 teaspoon ground cinnamon
1 teaspoon nutmeg
1 teaspoon flaxmeal
1/4 cup chopped walnuts
1/4 cup Dates
1/4 cup shredded carrots
1 apple, diced
1 cup vanilla almond milk
1 teaspoon vanilla extract
1 tablespoon unsweetened apple sauce
2 medium sweet potatoes, cooked, mashed

Preheat oven to 350. Spray, oil or butter a muffin tin.

In  bowl, mix flour, almond meal, coconut sugar, baking powder ,baking soda, protein powder, cinnamon, nutmeg and flaxmeal.

In a large bowl, whisk Almond milk, vanilla, apple sauce and mashed sweet potatoes. Add dry ingredients and stir until fully incorporated. Stir in walnuts, Dates, carrots and chopped apple.

Pour batter into muffin tin. Bake for 25-27 minutes or until a toothpick inserted comes out clean.

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10 Uses for Chia Seeds

 

ten uses for chia seeds 10 Uses for Chia Seeds

Here is a great article written by WellnessMama.com about the 10 uses of the powerful superfood Chia seeds!  I use Chia seeds in tons  of different recipes and smoothies and was so happy to be informed of many more ways to use them. Take a read below! 🙂

I’ve been meaning to write this post for a long time and finally had the time while the kids are napping and I am (ironically) sipping a Chia Seed Energy Drink (recipe below). If you don’t already use chia seeds, you are missing out!

Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. Perfect? Almost… they do get stuck in your teeth if you chew them plain (ask me how I know that!).

They also give you tons of energy but also won’t keep you awake at night and are supposed to be great for weight loss. Because they can absorb many times their size/weight in liquid, they are great for preventing dehydration during exercise or exposure to heat.

Supposedly, the Aztecs, Mayans and Incans use chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance  while running long distances or during battle (source).

According to Mountain Rose Herbs they contain “Essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.”

Additionally,  ”They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity. Chia seeds readily dissolve into the water, creating a substance that looks like gelatin. This gel-forming action is due to the soluble fiber in the Chia seed. Researchers believe that this same gel-forming phenomenon takes place in the stomach when Chia seed is consumed, thus creating a physical barrier between carbohydrates and digestive enzymes and slowing the conversion of carbohydrates into sugar. Slowing the conversion of carbohydrates into sugar helps with endurance and metabolic rates, which is beneficial for athletes and others”.

“For weight loss, Chia seeds are an appetite suppressant, and Chia gel may be used to replace food within recipes. Bulking up a meal with Chia gel helps lessen the amount of food consumed, since Chia gel is primarily made up of water. Chia gel may also be used in place of fats within recipes, even within baked goods. Chia seed has hydrophilic properties, and can absorb more than 12 times its weigh in water. Because of this, Chia seeds can prolong hydration, helping retain moisture and regulate more efficiently the body’s absorption of nutrients and body fluids, including electrolyte balance.” (source)

 I buy them in bulk (here) and we go through a couple pounds a month, but they are by far one of the most nutrient dense food per ounce that I use, and they help keep the kids full for hours, which is a huge benefit!

 Convinced? Here are my ten favorite uses if you want to give this “Indian Running Food” a try:

10 Uses for Chia Seeds.

DIY Vitamin Waters

Make Your Own Alkaline Vitamin Water

Find yourself needing a vitamin boost?

Click HERE, for complete recipe and directions of my five signature colour-free, sugar-free and bpa plastic free alkaline vitamin waters or get inspired to make your own combinations.

  • Recovery – This vitamin water is ideal for recovery post-workout or after a large bout of physical activity.  Blackberries and Cherries aid in replenishing oxygen in the blood while pomegranate and glutamine help to restore and repair muscle tissue damage
  • C*Power – This vitamin water gives you a boost of anti-viral and anti-inflammatory vitamin C.  With natural citrus fruits and camu camu powder, c*power is ideal for boosting your immunity after an illness or just keeping your body empowered.  This is an excellent combination for weight loss
  • Stressless – This is my favourite combination, the blend of watermelon and rosemary is divine.  This vitamin water is ideal for helping you balance stress on a mental and physiological level.  With the addition of B vitamins, hydrating watermelon and calming rosemary this combination is best used during times of stress or intensity
  • Digest It – Excellent for aiding in digestion and stimulating the colon and digestive tract.  With the combination of pineapple’s digestive enzymes, soothing, cooling mint and warming ginger, stimulating lemongrass, immunizing lychee and probiotics this water will aid in internal balance
  • Detox – Purify your blood and body with this awesome vitamin water!  Detox is ideal for the morning after a night out or when you are cleansing.  Created with hydrating coconut water, and fresh cucumber, nutrient rich coconut meat, detoxifying milk thistle and anti-oxidant loaded raspberries and blueberries, this combination will cleanse your body from the inside out

It simple, cheap and easy way to get your vitamins in a delicious and hydrating way.

WWW.ZAINSARASWATIJAMAL.COM

Via Eve Post Apple.