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This Week's Healthy Recipes

Meal 1

http://liveeatcookhealthy.com/recipe/sauteed-kale-carrots-and-broccoli/ Sautéed Kale, Carrots, and Broccoli Serves 6-8 1 bunch broccoli, cut into individual florets 3 Tbsp. extra-virgin olive oil 1 red onion, chopped 6 carrots, peeled and sliced on the diagonal into 1/4″ slices 2 bunches of kale, stems removed and roughly chopped 1 1/2 tsp. sea salt 1/2 tsp. freshly ground black pepper 1. Put broccoli in a pot of rapidly boiling water and cook for 3 to 4 minutes. Immediately transfer to bowl filled with ice water. Drain. 2. Heat olive oil in a large sauté pan. Add the onion and sauté until soft, 2 to 3 minutes. 3. Add carrots and sauté 2 minutes. Lower heat, cover pan, and let cook 5 to 7 minutes until just soft. 4. Uncover pan, add broccoli and kale, and sauté until kale is just wilted, 2 to 3 minutes. 5. Season with salt and pepper and serve. https://lifeisnoyoke.com/apple-carrot-kale-smoothie/ Apple Carrot Kale Smoothie Yield: two 12 ounce smoothies You're needed for:2 minutes Until it's done:4 minutes 5 out of 5 based on 4 user ratings Shalva Gale Breakfast A healthy and naturally sweet green smoothie Apple, Banana, Carrots, Kale, Ingredients: almond milk - 1 cup (240 mL) kale - 1 cup (65 g) apple (any variety) - 1/2 large with skin carrots - 1/2 cup (65 g) with skin frozen banana - 1 whole peeled ice - 3/4 cup (160 g) OPTIONAL date (for more sweetness) - 1 whole flax, chia, hemp seed, etc - 1 Tbsp. (10 g) Instructions: BLEND Add ingredients in order listed, liquid first, then soft ingredients, then hard, then frozen Ramp your Vitamix from variable speed 1 to high Use your tamper to push ingredients into blade (if necessary, it wasn’t for us). Blend on high for 60-90 seconds until homogenous Snap a pic and tag #lifeisNOYOKE Enjoy! Useful tips for Apple Carrot Kale Smoothie There’s lots of substitutions you can make here. Some suggestions: Base: sub almond milk for coconut milk or green tea Greens: sub kale for spinach or romaine Texture: sub banana for frozen mango Sweetener: totally optional, but can sub a date for agave or honey (if not strict vegan) Seeds: use anything you have on hand, blend in or use for pretty (and healthy) topping https://familyfoodandtravel.com/apple-peach-crisp.html Apple and Peach Crisp An easy and delicious crisp sure to delight your family! Don't forget some ice cream to serve on top. Course Dessert Cuisine Canadian Prep Time 15 minutes Cook Time 35 minutes Total Time 50 minutes Servings 6 -8 Calories 456 kcal Author Family Food and Travel Ingredients 3 ripe peaches skins removed and sliced 6-8 apples use a dense and tart variety for best flavour 1 lemon juiced 1 cup all purpose flour 1 cup brown sugar packed 1 cup of butter 2 cups of large oats Cinnamon Instructions Preheat oven to 375 F Cut fruit and place at the bottom of a large baking dish Sprinkle fruit with lemon juice and cinnamon Combine brown sugar, oats and flour in a bowl, pour over fruit Cut and crumble 1/2 cup of butter on top of the flour mixture Melt the remaining butter in microwave and drizzle over the top Bake for 35 minutes of until topping is brown and fruit is soft Serve warm with ice cream You will notice this crisp has butter cut up on top rather than all of it being in the oat mixture. This adds to the crispiness of the crust and it also spreads out the butter fairly evenly. You might find that there are dry patches on the top you can add a bit of lemon juice in those areas if you’d like or see if the juice from the crisp rises to the top. The end result with this Apple and Peach Crisp is fruit crisp perfection! Meal 2

https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-squash-and-kale-casserole-3362246 Healthy Squash and Kale Casserole 13 Reviews Level: Easy Yield: 6 servings Nutrition Info Total: 1 hr 10 min Prep: 15 min Cook: 55 min Ingredients 2 tablespoons olive oil 1/4 of a medium yellow onion, chopped 6 cups finely chopped kale (about 5 ounces) 1 small garlic clove, minced Kosher salt and freshly ground black pepper 1/2 cup low-sodium chicken broth 2 cups of 1/2-inch diced yellow squash (about 8 ounces) 2 cups of 1/2-inch diced zucchini (about 8 ounces) 2 tablespoons mayonnaise 3 cups frozen brown rice, thawed 1 cup grated Swiss 1/3 cup grated Parmesan 1 cup panko bread crumbs 1 large egg, beaten Cooking spray Directions Preheat the oven to 400 degrees F. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, zucchini and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise. Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and zucchini are tender and the top is browned and crisp, about 35 minutes. Serve hot. Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes. https://www.meghantelpner.com/blog/sweet-potato-zucchini-latkes/ Sweet Potato Zucchini Latkes Prep time 15 Minutes Cook time 25 Minutes Total time 40 Minutes A white potato-free potato latke! Gluten-free and dairy-free, with Paleo and vegan options. Created for you by: Meghan Telpner Recipe type: Quick + Easy Yield: 24 Ingredients 2 cups sweet potato, grated 2 cups zucchini, grated 2 cups carrot, grated 1 onion, chopped fine 2 eggs, or 1 Tbsp ground chia mixed with 4 Tbsp water for vegan 1 cup flour (Use buckwheat, chickpea, brown rice, or almond flour for Paleo) 2 tsp baking powder ½ tsp salt (or a little more to taste) ¼ cup olive or coconut oil Make It Like So Preheat oven to 350. Mix together grated veggies, onion and egg or chia egg. Add in flour, baking powder and salt. Form into patties on a parchment-lined baking sheet. I made them about 2-3 inches in diameter and flattened them out with a fork. Brush the tops with olive oil to give them a bit of the fried vibe. Bake for 25-30 minutes until latkes feel dry on top and are holding together. Flip and broil for 1-2 minutes. Serve warm. https://www.elephantasticvegan.com/vegan-2-ingredient-cantaloupe-ice-cream/ Vegan 2 Ingredient Cantaloupe Ice Cream - made without an ice cream machine. You'll only need a food processor for this delicious treat! Course Dessert Cuisine Vegan Prep Time 5 minutes Total Time 5 minutes Servings 2 servings Calories 75kcal Author Elephantastic Vegan Ingredients 1/4 cantaloupe melon 1 banana Instructions Cut the banana and the cantaloupe (remove the skin and seeds) in pieces, put them in a ziploc bag and freeze them overnight. Put the frozen banana and cantaloupe pieces in your food processor or high-speed blender. Pulse or blend until completely smooth. (Don't give up, this may take a while depending on the power of your processor.) Transfer the ice cream in the bowls and enjoy immediately! Nutrition Calories: 75kcal | Carbohydrates: 19g | Protein: 1g | Sodium: 11mg | Potassium: 395mg | Fiber: 2g | Sugar: 12g | Vitamin A: 47.4% | Vitamin C: 36.9% | Calcium: 0.6% | Iron: 1.7% Meal 3









A healthy and delicious way to eat more vegetables at home, without take-out and additives!

  • 1 head organic broccoli (washed)

  • 1 organic sweet red pepper (washed)

  • 1 large onion (peeled)

  • 2 medium-size carrots (washed, ends trimmed)

  • 2 organic celery stalks (washed, ends trimmed)

  • 1/2 large green cabbage (outer leaves discarded)

  • 8 medium-size organic cremini mushrooms (washed, dried)

  • 3 cups brown basmati rice

  • spring or filtered water

  • sesame oil for cooking (not toasted sesame)

  • 2 tsp Worcester sauce (look for a vegan sauce and organic if possible)

  • 1/4 cup white wine

  • 1/3 cup coconut amino (soy-free 'soy' sauce, available in health food stores)

  • 2 tsp sesame oil (toasted or not, your choice)