Easy Summer Salad

We just recently had a deck built and acquired a grill (my husband has been a grill virgin prior to this!); so of course we had to host a cookout for Father's Day. The weather was perfect and my husband got to learn some tricks from the grill experts. The spread included salmon, burgers, balsamic veggies, corn on the cob, and an easy wild rice and romaine salad. Since I still have a love affair with Trader Joe's champagne pear vinaigrette, the salad was topped with this refreshing and tasty dressing.

Recipe:

1 bag of romaine lettuce (or fresh romaine coarsely chopped)
1/4 cup sliced cherry tomatoes
1 cup cooked wild rice
1/4 cup freshly grated parmesan cheese
1/4 cup pistachios
2 green apples; chopped
6-8 tbsp champagne pear vinaigrette

1. Cook rice according to package. Once cooked add parmesan cheese while still warm and stir until melted. Allow rice to cool on stove or in the refrigerator for quicker results.
2. Combine apples, tomatoes, lettuce, rice, and pistachios in large bowl. Top with dressing or put the dressing on the side.

Avocado Shrimp Soup

This summer has started with a bang including destination weddings and a budding business venture (Roots, LLC) making raw dessert truffles! Roots has been keeping me busy and is currently carrying 3 flavors of truffles including apple fig, pistachio orange, and a seasonal blueberry lemon (all made from raw nuts, natural oils and extracts, and dehydrated fruits); these items are exclusively carried in Ohio at Weiland's Market in Clintonville and Simply Local in Canal Winchester.

But after this mini hiatus of weddings and truffling, I am back on the blog with a new and refreshing recipe inspired by non other than Pinterest. The original recipe is a chilled soup found at http://lovesugarandspices.wordpress.com/2012/07/07/chilled-avocado-soup/; however I altered the recipe slightly for a warm version. This recipe offers a variety of flavor profiles with hints of cumin, cayenne pepper, and cilantro and is bursting with fresh ingredients. Try it hot or cold and enjoy on an easy summer day.

Recipe:

1/2 cup thawed large shrimp
1 avocado
1 small orange pepper chopped
1/4 white onion chopped
1 tbsp garlic paste
3 tbsp fat free cottage cheese
1/2 tsp cumin
1/2 tsp cilantro
1/4 tsp cayenne pepper (adjust for heat preference)
juice of 1 lime
1 1/4 c vegetable broth
Salt and pepper to taste
1/4 c feta cheese crumbles
1 tbsp avocado oil
1/4 cup grape tomatoes coarsely chopped
1/2 cup cooked farro
fresh chives to taste

1. Cook faro according to package.
2. Combine avocado, vegetable broth, and 1/2 lime juice in food processor and combine until smooth. Place ingredients in medium saucepan and heat over medium heat for 2-3 minutes.
3. Combine onion, garlic, orange pepper, cottage cheese, and spices in food processor and add to saucepan.
4. Add in cooked faro and continue to heat over low heat.
5. Heat 1 tbsp avocado oil in small skillet; add shrimp and salt and pepper and cook until heated (about 2-3 minutes)
6. Place soup in bowl and top with shrimp, feta cheese, tomatoes, and cilantro.

Creamy Quinoa Salad

I recently went to Harvest Moon Cafe in Canal Winchester and fell in love with the creaminess and nutty flavor of their quinoa and kale side salad. Slowly but surely I am coming back into good graces with quinoa (we have had a few not so stellar recipes together) and have acquired an appreciation of the diversity the grain has to offer. The following quinoa salad recipe has the same beloved creaminess with the added flavor of pea shoots; and this makes enough to bring to lunch throughout your work week. Enjoy!

1 cup cooked quinoa
1 small container organic pea shoots
8-10 pitted dates finely chopped
3/4 small herbed goat cheese log
1/4 cup Trader Joe's champagne and pear vinaigrette with gorgonzola
lemon juice to taste
salt and pepper to taste

1. Once the quinoa has cooked add the goat cheese, salt, pepper, and lemon juice and stir until goat cheese has melted. Let the mixture cool.
2. Once the quinoa and goat cheese mixture has cooled add remaining ingredients.
3. Store in the refrigerator.

Easy Peasy Shrimp and Roasted Vegetable Dish

Now that winter has shed its skin and the sun is shining, we want to get ourselves outside to enjoy this spring weather; which means less time in the kitchen please! The following dish is dripping with bold flavors of home made garlicky basil pesto and fresh roasted vegetables and is so easy that you won't feel pressed for time (which means more fresh air and sunshine)!


Shrimp and Roasted Vegetable Dish

1/2 cup chopped eggplant
1 tbsp avocado oil
1/3 bag of frozen medium sized shrimp (deveined and peeled)
1/4 cup coarsely chopped white onion
1/2 cup halved mini heirloom tomatoes
1/4 (or less depending on personal preference) of home made or store bought garlic basil pesto
salt and pepper to taste

1. Defrost shrimp night before or quickly under cold running water.
2. Pre-heat oven to 400 degrees F.
3. Toss vegetables in avocado oil and salt and pepper. Place on rim lined baking sheet and place in oven for about 20 minutes or until vegetables are tender.
4. Place vegetables with defrosted shrimp in large non stick pan.
5. Top with basil pesto and cook until warm. (Yes it is that easy!)

Lightened Up Mustard Potato Salad

As the winds warms and the sun extends its hours, the smell of the grill is sure to be around. Weekend cookouts become more frequent and with that some of our favorite dishes like pasta salad, fruit pizzas, and the ever creamy potato salad. However, the potato salad has gotten a bad rep for being calorie and fat loaded which makes us slowly and sadly skip over the American favorite. The following recipe makes a simple swap for the mayo using protein packed greek yogurt without skimping on your favorite flavors.

Recipe:

1 lb red skinned potatoes (I peeled them for my husband but if you ask me skins are always better left on!)
1/3-1/2 c low fat plain greek yogurt (use more depending on your desired creaminess)
2 hard boiled eggs; chopped
1/4 c chopped white onion
3/4 tbsp yellow mustard
1 tbsp paprika
1 tsp garlic powder
salt and pepper to taste

1. Cut potatoes into 1/2 in cubes and place potatoes in large pan and cover with water; cook on medium heat uncovered until tender but not mushy; approximately 20-30 minutes. Remove from stove and cool until easy to handle.
2.  Mix remaining ingredients in large bowl and mix together. Adjust seasonings to match your flavor profile. And yes it is just that easy!
3. Store in the refrigerator and take to your favorite cook out or bring to lunch during the week.

Gluten Free Pistachio Chocolate Brownies

I am sure that you can tell from recent posts that I love attempting to create healthy fixes for my ever nagging sweet tooth (although my attempts aren't always a success as my trash can knows all too well). The following recipe uses creamy pureed avocado and enough cocoa powder to satisfy any chocolate lover's craving with a hint of salted pistachios for the perfect balance.

Recipe

1 ripe avocado
1 tsp gluten free baking powder
1/4 cup unsweetened almond milk
2 eggs
3 tbsp cocoa powder
1/8 c agave nectar
1 1/2 tsp pure vanilla extract
1/8 tsp pink Himalayan salt
1/4 cup salted pistachios
1/4 cup raw cocoa nibs

1. Preheat oven to 350 and spray square baking dish.
2. Puree avocado in food processor until smooth and creamy texture achieved (process may take a couple of minutes).
3. Pulse pistachios and raw cocoa nibs until finely chopped; set aside.
4. Add pureed avocado, agave nectar, vanilla, and eggs in mixing bowl and mix. Add almond milk until evenly combined.
5. Add cocoa powder, salt, baking powder, and half of pistachio mixture to wet ingredients and mix until combined.
6. Pour mixture in baking dish and bake at 350 degrees for approximately 20 minutes.
7. Remove from oven and top with remaining pistachio mixture.

Tofu Curry with Cauliflower Rice

I've been wanting to step out of my box a little and try alternate flavor profiles and I stumbled upon a recipe for coconut curry chicken on Pinterest. (find the original recipe here: http://iowagirleats.com/2014/03/26/cashew-chicken-coconut-curry-20-minute-meal-31-meals-cookbook-giveaway/) I adapted the recipe for a lower calorie and vegetarian dish by using extra firm tofu and cauliflower rice (and yes cooking with Tofu can be scary but I found if you pat dry it helps sustain the firmness during recipes) I loved the bold flavor of curry with creaminess of the coconut milk and subtle texture of the pan fried tofu; a definite repeat recipe for me!

For Tofu Curry:
2 Tablespoons avocado oil 
1/4 container extra firm tofu (place cut tofu on paper towel to allow excess water to drain before cooking)
1/4 tbsp minced garlic
1 tsp ground ginger 
1/2 white onion, finely chopped
1/4 package snap peas (I used frozen and thawed before cooking)
1/4 package organic white mushrooms sliced
1/4 cup peas ( i used frozen and thawed before cooking)
1-1/2 Tablespoons curry powder
3/4 teaspoon sea salt, divided
red pepper flakes to taste
1/2 can light coconut milk
1 cup veggie 
1/2 cup roasted unsalted cashews

For Cauliflower Rice:
1/2 head cauliflower 
salt and pepper to taste
1 tsp butter

1. Place 1/2 head cauliflower in food processor and grind until finely chopped and rice like consistency is achieved. Place cauliflower in microwave safe bowl and season with salt and pepper. Set aside. 
2. Heat 1 Tablespoon avocado oil in a large, deep skillet over medium heat then add tofu and season with salt and pepper. Sauté about 3 minutes on each side or until golden brown. Remove from pan and set aside.
3. Add remaining avocado oil, garlic, ginger, onion, snap peas, peas, mushrooms and a pinch of salt to the skillet then cook until slightly softened, stirring frequently, about 3-5 minutes.
4. Add curry powder, coconut milk and vegetable broth and stir. Season with salt, pepper, and red pepper flakes to taste. 
5. Bring to a low boil and then reduce to simmer. Cook for another 4-5 minutes or until the liquid is reduced and slightly thickened and add tofu to combine. 
6. While sauce continues to cook; place cauliflower in microwave for 3-5 minutes or until tender. Remove and add 1 tsp butter.
7. Remove sauce from heat and pour 1/2 over cauliflower rice and garnish with cashews. Save remaining sauce in refrigerator for left overs.

Artichoke and Mushroom Spaghetti Bake

Marinated artichokes are one of my favorite staple vegetables to add to pasta, pizzas, casseroles, sandwiches, and salads; they are so versatile and offer a unique flavor punch to any dish. When I decided to cook a spaghetti bake, I was excited to find an unopened jar of artichokes in my pantry! I also had a package of organic white mushrooms, a can of organic chunk tomatoes, and a container of ricotta cheese that all blended together for a tasty main dish.

Recipe:

3/4 cup fresh sliced white organic mushrooms (could also use baby portobello mushrooms)
1 1/2 cups low fat ricotta cheese
1 can organic diced tomatoes in juice
1/2 package whole wheat spaghetti
1 jar marinated artichokes
1/4-1/2 cup fresh parmesan cheese blend
1/4 cup white onion
1 tsp minced garlic
1 1/2 tsp basil
1 1/2 tbsp oregano
red pepper flakes to taste
salt and pepper to taste

1. Preheat oven to 350 degrees and grease 9 x 13 in baking dish
2. Cook spaghetti until al dente
3. While spaghetti is cooking, spray non stick pan or add 1 tbsp olive oil with minced garlic and onion and cook until fragrant. Add mushrooms and cook until soft. Set aside.
4. Combine ricotta cheese, spices, tomatoes, artichokes,  cooked and drained spaghetti, and mushroom mixture in large bowl and mix until evenly combined.
5. Pour into baking dish and top with fresh parmesan cheese blend
6. Cover with foil and bake 20-30 minutes until bubbly.

Gluten Free Low Sugar Brownie Bread

Brownies are such a decadent treat and are oozing with chocolatey goodness and not to mention calories and sugar. The following recipe gives you the best of the bread and brownie worlds while satisfying your sweet tooth. My husband loves this recipe and doesn't even miss the real thing! I replaced finely ground almonds to replace the flour for a gluten free recipe, but you could also substitute for a whole wheat flour. Enjoy!

Recipe:

1/4 c raw cocoa powder

1/2 tsp cinnamon

1/4 c melted organic unrefined coconut oil

1 mashed ripe banana

1/2 c amber agave nectar 

1 egg

1/2 tsp pure vanilla extract

1 tsp baking powder

1/4 tsp pink Himalayan salt

1 3/4 c finely ground almonds

1. Preheat oven to 375 degrees and grease baking dish

2. Place approximately 4 cups (may need additional or fewer) raw almonds and place in food processor; grind until finely ground (almost flour like in texture and should make approximately 2 cups)

3. Combine oil, banana, and nectar and blend until light and fluffy.

4. Add egg and vanilla and mix until evenly combined

5. Combine dry ingredients in small bowl and add to wet ingredients. 

6. Place batter in greased pan approximately 20-25 minutes or until you can insert a toothpick and take it out without residue. 

Black Bean Burger

Veggie inspired burgers are an easy and good way to get protein; and believe it or not they are just as easy to make at home and keep in the freezer for a quick dinner served with steamed vegetables or hand cut fries. The following recipe uses black beans and is gluten free with finely ground cashews in place of flour or oats. I topped this burger with fresh spinach, Roma tomatoes, a slice of fontina cheese, and spicy mustard; yum!

Recipe:

2 cups cooked black beans (you could also used canned black beans)
1/3 c finely ground cashews (almost flour like in texture
1 egg and 1 egg white
3/4 tsp ground cumin
1/2 tsp cilantro
1 tsp garlic powder
1/4 cup mixed shallots, garlic, and onion
1 1/2 tsp lemon juice
1 tbsp olive oil
salt and pepper to taste

1. Combine 3/4 beans, cashews, egg, egg white, shallot mixture, and seasonings to food processor and process until evenly combined.
2. Add in remaining black beans and pulse until just combined.
3. Heat large skillet with 1 tbsp olive oil.
4. Form mixture into patties and cook about 3-4 minutes on each side or until golden brown.
5. Remove from heat and let cool before freezing.

* if mixture is too crumbly add water
* to cook once frozen: put on lined baking sheet and bake on 350 for approximately 8-10 minutes or until cooked through

Blueberry Quinoa Protein Bars

Once you make your own granola bars or protein bars at home, I assure you you'll never go back. But sometimes it's easy to get stuck in the rut of making the same recipe (i.e. my trusty chocolate protein bar recipe) over and over until our taste buds are screaming at us for a new flavor.  I have tried quinoa based protein bars in the past and didn't always have the best luck; so I was a bit skeptical to try it in another recipe. When I had previously tried quinoa based granola bars I cooked the quinoa prior to mixing into my bar batter; but when I was searching for quinoa based recipes I found that a lot of people left it raw….so I gave it a try. I was so happy with the results and love the texture the quinoa added; the bar reminded me a lot of the products from Two Moms in The Raw which are delicious if you have ever tried them.

Recipe:

1 cup uncooked quinoa
1 cup rolled oats
1/2 cup PB2 already mixed
1/4 cup ambe agave nectar
1/2 cup pure honey
1/2 cup dried blueberries (I like to dehydrate my own fruit to eliminate added sugars)
1/2 cup raw almonds
1 tbsp avocado oil

1. Preheat oven to 350 degrees.
2. Place 1 cup quinoa and 1 cup oats on baking sheet and toast for 10 minutes.
3. Meanwhile combine peanut butter, honey, agave nectar,  and oil in microwave safe bowl; microwave on high for about 90 seconds or until easily combined with spoon.
4. Add toasted oats and quinoa, blueberries, and almonds to peanut butter mixture.
5. Press into greased square baking dish and cook about 20 minutes. Let cook 1-2 hours before cutting.
6. Store in airtight container for an easy snack.

Roasted Vegetable Enchilada Casserole

My husband and I love mexican food and jump at the opportunity to devour chips and salsa while sipping margaritas. Since we can't do that every night, (and my waist line thanks me) our alternative is to cook some of our favorite dishes at home with a healthier twist. Enchilada casseroles are an easy way to  fill your mexican food craving, feed a lot of hungry people, and store in the freezer for left overs on a busy night. The bonus is that you can change up the recipe with the vegetables and/or meats of your choice because you really can't go wrong!

Recipe: Serves 6-8

1 red bell pepper, chopped
1 cup chopped cauliflower
1 cup chopped portobello mushrooms
1-2 cups spinach depending on taste
2 tsp garlic powder
1 tbsp olive oil
1/4 tsp cayenne pepper
1/2 tsp cilantro
1/2 tsp cumin
1/2 tsp lime juice
8 corn tortillas
1/2-3/4 bag lite mexican cheese, shredded
1/2 cup red enchilada sauce

1. Preheat oven to 400 degrees
2. Toss chopped red pepper, mushrooms, and cauliflower with 1 tbsp olive oil, garlic powder, cayenne pepper, cumin, lime juice, and cilantro. Place mixture on greased baking pan and roast at for about 20-25 minutes or until vegetables are tender.
3. Once the vegetable are removed from the oven, lower the temperature to 350 degrees.
4.  Place 1/3 enchilada sauce on bottom of grease 9x13 inch pan. Layer with 4 tortillas. Add 1/2 vegetable mixture, 1/2 amount of spinach, 1/3 red enchilada sauce, and 1/2 amount of cheese. Complete layer once more so that cheese is the final layer.
5. Cover with foil and bake for 20 minutes covered. Remove foil and bake additional 10 minutes until cheese begins to brown on top.
6. Remove from oven and let cool.

Feta Dip

As I was driving home on the snow covered highway I was thinking about all the possibilities to make for lunch (my next meal is usually a thought when I am driving…). I then remembered I had all the ingredients to make one of my favorite dips; feta dip. This dip is so refreshing with bright flavors of basil, oregano, lemon juice, and red wine vinegar all atop a medley of creamy feta, crisp red onion, smooth avocado, and sweet cherry tomatoes. I originally found this recipe on Pinterest but changed the dressing to my taste. Almost every time I bring this dip to a party I am asked for the recipe; yes it really is that good…and easy!


Recipe:

1 container crumbled feta
1-2 ripe avocados peeled and cut into chunks
1/2 pint cherry tomatoes cut in half
1/4 red onion finely chopped
1 1/2 tbsp red wine vinegar
1 tsp italian seasoning (or 1/3 tsp each of basil, garlic, oregano)
1/2 tsp lemon juice
1 1/2 tbsp olive oil

1. Combine feta, tomatoes, avocado, and onion and medium bowl.
2. Whisk olive oil into red wine vinegar; add lemon juice and seasonings.
3. Pour dressing over combined ingredients.
4. Serve with pretzel thins.
5. Store left overs in fridge with a dash of lime juice to keep avocados fresh; will last 1-2 days in fridge.

Macadamia Nut Granola

As a child, white chocolate macadamia nut cookies were one of my favorite desserts. Since I correlated macadamia nuts with sweetness, I bought a container of these nuts to use in some of my raw recipes. I had not realized this nut was quite bitter and found that it dominated the other flavors in my raw recipes. I don't like wasting food and so I came up with a better way to use these nuts; a granola. I found that the addition of honey, vanilla, and maple syrup toned down the bitterness of the nut and made for a deliciously sweet granola.

Recipe:

1 1/2 cups raw macadamia nuts
1/4 cup pure honey
2 tbsp avocado oil
2 cups oats
1/2 tbsp pure vanilla extract
2 tbsp pure maple syrup or sugar free maple syrup

1. Heat oven to 350 degrees and grease rim lined baking sheet.
2.  Combine honey and oil in microwave safe bowl and heat in microwave for 30-45 seconds.
3. Remove from microwave and add vanilla and maple syrup.
4. Stir in nuts and oats until evenly combined.
5. Place mixture on baking sheet and cook in oven 15-20 minutes; turning half way through.
6. Remove from oven and allow mixture to cool completely.

Broccoli Slaw Fried "Rice"

Weekend movie nights pair so well with Chinese take out; my favorite: fried rice. I have tried many renditions of this traditional Chinese dish; however this Broccoli Slaw Fried "Rice" is up there with my favorites. The recipe still has the delicious flavors and crunchiness of cashews but delivers at least 2 servings of vegetables and is half the fat. Use Tamari soy sauce in this recipe for a gluten free dish.

Recipe:

1/2 package broccoli slaw
4-5 sliced baby portobello mushrooms
2 egg whites
1 tbsp yogurt butter
1 tbsp minced garlic
1 tbsp soy sauce (gluten free)
1/4 tbsp sesame oil
2 green onion stalks finely chopped
handful raw cashew pieces
salt, pepper, and crushed red pepper to taste

1. Place 1/2 package of broccoli slaw in food processor and pulse until finely chopped (rice like texture)
2. Scramble egg whites over medium heat; season with salt and pepper and set aside.
3. Heat butter and garlic in pan over medium heat until fragrant. Add mushrooms and sauté until soft.
4. Add broccoli slaw to pan with soy sauce, sesame oil, salt, pepper, and crushed red pepper. Cook for about 3-5 minutes.
5. Add egg and cook for additional 1 minute.
6. Transfer to bowel and top with scallions and cashews.

Maple Hazelnut Granola

Yogurt is definitely a staple in my diet, so much so that I eat it almost every day for lunch. So, as you can imagine, I look for different ways to liven up this traditional breakfast/lunch item. Granola is always an easy choice to add texture and flavor to yogurt. Granola recipes are so simple to make at home and what is even better is that you can take any base granola recipe and change it up by adding dried fruits and variety of nuts. I have been on a hazelnut kick lately; which inspired this maple hazelnut granola recipe.

Recipe:

- 2 cups rolled old fashioned oats
- 1/2 chopped hazelnuts
- 2 1/2 tbsp avocado oil
- 2 1/2 tbsp pure maple syrup
- 1 tsp cinnamon

1.  Preheat oven to 350 degrees. On a large rimmed baking sheet toss the oats and hazelnuts.
2. Combine oil, maple syrup, and cinnamon in bowl and pour overt oat/nut mixture.
3. Bake for 15-20 minutes, tossing occasionally to prevent burning.
4. Allow to cool before transferring to sealed container.

PB2 Protein Bars

PB2 must be the greatest idea since sliced bread; it tastes yummy and you get the added benefits of protein packed peanut butter without all the greasiness of peanut oil and added sugar. Plus, it is very versatile and can be substituted in most recipes that call for peanut butter without thinking twice. The easiest substitution has been to swap natural peanut butter for PB2 in my homemade protein (original recipe from Men's fitness Magazine) bars I make for husband for an easy and lightened up version for myself. These bars are so nutty, chewy, and naturally sweet that I have to force myself not to eat them all at once.

Recipe: (makes 10-12 bars)

3 cups oats
2 cups pre-mixed PB2
2 cups chocolate protein powder
2 cups pure honey or maple syrup

1. Combine honey or maple syrup and PB2. Microwave on high for 90 seconds and mix thoroughly.
2. Add oats and protein powder and mix until combined. Mixture will be very thick.
3. Press mixture into 9x13 dish, cover with foil or plastic wrap and refrigerate overnight.

Raw Inspired Chocolate Almond Brownies

I have a serious sweet tooth that stalks me throughout the day and whispers in my ear when co-workers bring in chocolatey desserts. But, alas! I have created this raw inspired fudge-y dessert that would satisfy even the most nagging sweet tooth without sending your body into sugar overload; plus its packed with protein from the raw almonds. So move aside ho-ho's; there's a new and healthier dessert in town!

Recipe:

- 1 cup raw almonds
- 12 fresh mejdool dates (cut in half and pitted) **if using sun maid pitted dates you would need 24**
- 1/2 tsp pure almond extract
- 2 tbsp unsweetened raw cocoa powder
- 1 tbsp coconut oil (unrefined)
- 1 tbsp water

1. Combine almonds and dates in food processor until finely chopped and uniform.
2. Add almond extract, cocoa powder, coconut oil, and water and pulse until combined. The mixture should hold together without being too dry. Add additional water if needed
3. Press mixture into small dish and baked for about 10 minutes at 350.
4. Remove from oven and let stand in fridge for at least 2 hours before cutting into squares.
5. Store in air tight container

Fitness Bonus

During high school I played sports until senior year and then drifted off from being active which followed me into my freshman year in college. After gaining the dreaded freshman 20, I jumped back on the fitness wagon and have continued ever since. At first I began exercising to loose weight and now I continue it for the benefits of feeling strong, fit, and healthy. I am someone who gets bored easily so I am constantly trying to change my fitness regimen week to week to keep motivated. However, there are still those days where I really don't feel like listening to someone in a workout DVD yelling at me to do 30 more seconds of whatever grueling exercise or head to a crowded gym. The following cardio routine is something I put together for those days where DVD's and the gym are less than appealing; and an added bonus is I can catch up on my favorite DVR'd show while exercising.  Do each of the following moves for 1 minute before and repeat the sequence 1-2x with a 60 second break in between sets.

Cardio Fitness Routine:

1 minute each:
- Box jumps (with feet together jump side, front, side, and back)
- High knees
- Mountain Climbers
- Burpees
- Straight punches in a half squat
- Squat kick- 30 seconds left and 30 seconds right (bend your knees into a squat and kick out the side as you come up)
- Jumping Jacks
- Knee touch - 30 seconds left and 30 seconds right
- Plank Jacks (Jump feet out the side and back in while in straight arm plank)
- Alternation front kicks
- Skiers (with feet together jump and twist side to side)
- Jump rope
- Bicycle crunch
- Superman (lay on your belly with arms and legs in straight line; lift arms and legs off floor at same time)

Repeat sequence 1-2x with 60 second break in between

Comfort Spaghetti

We all have our share of comfort foods; some people prefer chicken and noodle soup or a hearty bowl of macaroni and cheese….I prefer spaghetti and eggs. Before you knock it, just think of spaghetti carbonara or fried rice which both include scrambled eggs! Now for the background on my favorite comfort food since you are still reading: Spaghetti and eggs was a staple of mine growing up and was frequently cooked by my German grandfather whom I would often stay with when my parents were working outside the home. My grandfather's recipe was very simple and included boiled spaghetti, scrambled eggs, salt and pepper. Today I still crave this dish when I am missing both him and home; however I have added a few different flavor profiles to it throughout the years by adding fresh spinach, bright cherry tomatoes, parmesan cheese, and red pepper flakes. This dish is so simple and I hope it gives you the same warm fuzzy feelings I get every time I make a heaping bowl.

Recipe (Makes about 2 servings)

4 oz whole (or gluten free) spaghetti
4-5 eggs whites based on preference ( I always go with 5)
1/2 tbsp minced garlic
2 tbsp diced red or white onion
1/2 cup torn spinach leaves
1/4 cup halved cherry tomatoes
1 tbsp olive oil
sprinkle red pepper flakes
parmesan cheese
salt and pepper to taste



1. Boil spaghetti according to package directions.
2. Meanwhile while spaghetti is cooking slice onion and tomato, and tear spinach.
3. Add minced garlic and olive oil to large skillet and heat over medium heat until fragrant.
4. Add onion until soft.
5. Add cooked spaghetti, tomatoes, spinach, and egg whites. Add salt and pepper and cook until egg is scrambled and spinach is wilted.
6. Top with parmesan cheese, red pepper flakes, and additional salt and pepper to taste.

Miso Soup

The other weekend, my friend was telling me about a homemade miso soup she created in the crock pot. Not only was I craving sushi after our conversation, but I was officially curious about trying to make a homemade miso soup. Initially, I began looking at pinterest and found recipe on The Bojon Gourmet blog for Miso and Soba Noodle Soup with Roasted Sirracha Tofu and Shiitake Mushrooms. Since the local grocery store did not have majority of the ingredients I improvised by using portabella mushrooms, instant miso soup packets, brown rice noodles and ground ginger.

My mother loves trying different and new recipes as much as me, so I of course invited her over for the fun! Overall the recipe was a success; but next time I would add a touch more ginger and red pepper flakes for an extra kick. The recipe made 4 heaping bowels of soup and was just as good heated up for dinner the next day.

Recipe:

3 packets of instant miso soup mix
7 c water
1 c veg broth
1 container extra firm tofu
hot sauce of choice
2 tbsp sesame oil
2 tbsp tamari soy sauce
1-2 tbsp ground ginger
1 12 oz container of brown rice noodles
1 c kale torn into pieces
1 8 oz container of sliced portabella mushrooms (shiitake if you have them)
1/4 c chopped scallions (optional)
salt, pepper, and red pepper flakes to taste

1. Pre-heat oven to 400 degrees.
2. While the oven is heating, combine 7 cup of water and veg broth with ginger, 1/4 package of mushrooms, salt, pepper, and red pepper flakes. Heat on medium heat 20-30 minutes.
3. Pat tofu dry and cut into cubes; toss tofu in 1 tbsp sesame oil, 1 tbsp soy sauce, and 1/4 tsp hot sauce
4. Place in the pre-heated oven and cook about 15 minutes until golden brown and crispy; turning a couple of times. Remove from oven and set aside
5. Combine additional sesame oil and soy sauce and toss the remainder of mushrooms, roast until soft and shrunken.
6. While tofu and mushrooms are cooking, cook rice noodles according to package directions.
7. Add instant miso packages to heated broth and stir thoroughly and allow to sit another 5-10 minutes.
8. Combine torn kale, noodles, tofu, mushrooms, and broth into bowl; top with chopped scallions.

(adjust red pepper flakes and finer to taste. you could also try lessening the water and adding additional vegetable broth for a boost in flavor)

Seeing Green Smoothie

For the last few months, I have enjoyed starting out my mornings with a glass of a home made smoothie jam packed with rich antioxidants and bursting with fresh fruits and veggies. Making my own recipe allows me to know exactly what is put in to my smoothies and gives me peace of mind knowing that there are no added preservatives or sweetened fruit juices lurking within. This particular smoothie is made rich and creamy with the addition of avocado. Like many of the other smoothies I have created, this one can also be made in advance and kept in a pitcher in the refrigerator for 4-5 days for a quick and easy breakfast.

Recipe:

2 green apples sliced into chunks
2 cups hand torn kale, stems removed
3 peeled and chopped kiwi
1 avocado pitted and peeled
1 cup green grapes
4 cups water

1. Combine above ingredients in blender and pulse until evenly combined and smooth.
2. Store in pitcher in refrigerator for up to 4-5 days.

Last Minute Vegetable Chili-ish

This freakishly cold Mid-West weather has me craving comfort food at it's finest; specifically hearty chill with cheese and sour cream. Usually when I have a craving, I won't stop until its fulfilled; but there was no way I was venturing out into the cold after just walking in to my warm(ish) home when the chili craving hit. So instead, I raided my pantry, freezer, and fridge for items I could throw together to make a hearty vegetable chili. My freezer provided me with frozen corn kernels, frozen peas, previously cooked and frozen black beans, and Boca veggie crumbles. I had some canned diced tomatoes in the pantry, some vegetable broth in the fridge along with cheddar cheese and plain greek yogurt. Now I could get this chili party started. I added some beans, corn, and peas to a pot with vegetable broth and water and cooked until no longer frozen. In a separate pan I cooked the veggie crumbles until done. I then added the cooked veggie crumbles and a can of my diced tomatoes and seasonings to the pan with vegetables and let simmer until warm. And Voila! a vegetable chili was born.


Recipe:

1/2 cup previously cooked and frozen black beans
1/4 cup frozen corn kernels
1/4 cup frozen peas
1/2 cup Boca veggie crumbles
1 can diced tomatoes without salt
1/4-1/2 cup vegetable broth depending on the consistency you like your chili/soup
1/2 tsp chili powder
1/2 tsp garlic powder garlic powder
1/4 tsp cumin
salt and pepper to taste

1. In a pan cook the Boca veggie crumbles according to directions on bag.
2. In a separate pot combine the beans, corn, and peas with the vegetable broth and cook until no longer frozen.
3. Add the diced tomatoes, seasonings, and cooked Boca crumbles and simmer until warm.
4. Top with shredded cheddar cheese and a tbsp of greek yogurt (a good substitute for sour cream) for an extra umph!

Pesto Pasta Salad

Whenever I am cooking for a large group, this pesto pasta salad is a go to item because not only is it delicious and easy but it holds up well at parties; and if I have left overs it can be heated up and dusted with grated parmesan cheese for a dinner variation. The rich and garlicky flavor of the pesto is a perfect twist on a traditional pasta salad. I have recently been on a rainbow chard kick and used the chard as a replacement for spinach in this variation. The other great thing about this dish is that it provides a nice base for the addition of other great items like fresh mozzarella or savory artichokes.

The Recipe:

1 box whole wheat penne pasta
1/2 jar pesto sauce
1 pint grape tomatoes
1/2 red onion chopped
1 cup spinach leaves or rainbow chard torn into pieces (I used rainbow chard for this variation)
salt, pepper, and red pepper flakes to taste

1. Cook pasta according to box until al dente and run under cold water
2. While the pasta is cooling chop the onions, halve the tomatoes, and tear the spinach leaves.
3. Add onions, tomatoes, and spinach leaves to the cooled pasta.
4. Add pesto, salt, paper, and red pepper flakes and toss.
5. Store in the refrigerator for at least 1-2 hours before serving.

Raw Peppermint Mocha Truffles

I am a very seasonal person. For instance, in the fall I consume uncanny amounts of pumpkin and scour stores for unique pumpkin ales. When winter rolls around, pumpkin is quickly thrown to the wayside and peppermint flavored items and winter ales take its place. Needless to say, as the air grows increasingly colder I crave more and more peppermint inspired items. And what compliments peppermint better than rich chocolate? This next recipe combines my love of raw inspired desserts with the flavor of rich chocolate and cool peppermint; and all the while satisfying any seasonal foodie's tastebuds!


Recipe:

34 medjool dates
2 c walnut pieces
2 tbsp raw cocoa powder
1 1/4 tbsp coconut oil
1/2 tbsp water
1/2 tsp peppermint extract

1. Cut dates and half and pit as necessary.
2. Combine walnut pieces and dates in food processor and pulse until combined and chopped into small pieces.
3. Add coconut oil, cocoa powder, water, and peppermint extract. Continue to pulse mixture blends together. (The mixture should easily form into balls without being too dry. You can add more water if mixture is too dry.)
4. Scoop about a tbsp of the "dough" and roll into a small ball; refrigerate for at least 2 hours to allow to set. Store in the refrigerator or in an airtight container.


(For an extra dose of peppermint and overall look, you can roll the chilled balls into crushed peppermint candy, although it would no longer be considered raw using this technique.)

Greek Dip

Who doesn't love a good dip? In my opinion, dips can make or break the dippee (chips, veggies, graham crackers, fruits) and are a crucial part of any get together. Recently, my husband and I were going to a Christmas party and as usual I agreed to make dips. When the time came, the avocados for my previously planned dip weren't ripe and I had to think on my toes… hence this super easy Greek Dip. I am guessing it was a hit by the empty dish I took home at the end of the night! This dip is also easily made versatile by changing out hummus flavors.

Greek Dip

1 cup roasted red pepper hummus
1 8 oz container crumbled feta cheese
1/4 cup banana peppers
1/4 cup diced tomatoes and diced red onion combined
olive oil drizzle
pepper
crushed red pepper
dried basil

1. Spread hummus on bottom of 9 x 13 dish
2. Layer with diced onion, tomato, and banana peppers
3. Top with crumbled feta and drizzle extra virgin olive oil on top.
4. Sprinkle seasoning to taste and serve with pita chips or veggies.