Yesterday I was teaching a masterclass inside my membership group about the importance of magnesium when I was reminded of this recipe. Many of the ingredients in this dish (beans, avocados, garlic) are loaded with magnesium, a mineral that well over half of Americans are severely deficient in.
This is in part due to the fact that our soils in which the foods grow are massively depleted of minerals, but also because we are consuming a highly processed, packaged food diet where (unless fortified) are without much needed vitamins and minerals.
There are so many functions and systems in the body that depend on magnesium. For one, it impacts adrenal health and also the pituitary-thyroid communication. If this communication is suppressed then thyroid hormone production is impacted and symptoms will occur.
If you’re curious about other symptoms that can happen with low magnesium, check out my article here.
Until then, enjoy your healthy dose of magnesium with these tasty Sweet Potato Chili Boats!
Homemade Taco and Chili Seasoning
Prep Time: 5 minutes Ingredients:
2 tbsp. chili powder
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. crushed red pepper flakes
¼ tsp. cayenne pepper (optional)
1 tsp. dried oregano
2 tsp. paprika
6 tbsp. ground cumin
4 tsp. salt
3 tsp. black pepper
Directions: Mix everything in a bowl and then store in an airtight container.
Notes: Use 1.5 tbsp. of seasoning for every 1 pound of meat.
Make the sweet potatoes up to 3-4 days ahead of time if desired. First, rinse and poke each potato with a knife or fork to allow steam to escape. Next, wrap each rinsed (but not dried - some moisture is needed for the steam) sweet potato into a square of aluminum foil. Wrap tightly to prevent juice from seeping out then place in a crockpot and cook on high for 4-6 hours. Store in refrigerator until needed.
One of my favorite things to do is to re-make traditional recipes into "health coach approved" recipes. Lately, I've been wanting to make Pumpkin Chocolate Chip Cookies, but wanted to stay away from 1. the sugar 2. added gluten and 3. unnecessary dairy especially when it came to something sweet so I made up this recipe that got the approval of my kids and everyone else who tries them!
1/2 cup melted coconut oil
3/4 cup Lakanto sweetener
1/2 tbsp. unsulphured blackstrap molasses
1 tsp. vanilla extract
6 tbsp. pumpkin puree
1 cup gluten free flour
1/2 cup oat flour
1/4 tsp. salt
1/4 tsp. baking powder
1/4 tsp. baking soda
1 and 1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1/4 tsp. allspice
1/2 cup Enjoy Life brand mini chocolate chips
Preheat oven to 350 degrees and line two baking sheets with unbleached parchment paper.
1. In a medium sized bowl, whisk the coconut oil, Lakanto, molasses, vanilla and pumpkin together until smooth.
2. In a large bowl, mix together all the dry ingredients except the chocolate chips.
3. Pour the wet ingredients into the dry ingredients and mix. Then add in the chocolate chips.
4. Once mixed, spoon out dough in small balls (about 2 tbsp in size) and place on parchment paper. Slightly flatten the dough because the cookies will only slightly spread in the oven.
5. Bake for about 10 minutes and allow to rest on baking sheet for about 10 minutes before transferring them to a cooling rack.
If you love this recipe, head on over to my Healthy Holiday Eats page to be notified when my new holiday cookbook is released!
I recently asked a few clients how they REALLY felt about meal planning and I got a lot of eye rolls and head shakes so I'm assuming it might not be up your alley, either. Which is totally fine. I love meal planning, but I'm also obsessed with planning in general. In fact, I even have a master's degree in Instruction and Curriculum (which is basically mapping out, organizing and planning information for educational purposes).
So I wanted to share a 5-day meal plan with you using some of my favorite foodie bloggers and clean eating chefs from around the web - I will also vet these recipes so that they are 1. whole foods based 2. gluten-free 3. dairy-free or mostly dairy-free 4. soy-free 5. delicious and not overly complicated. If I have a suggestion for how to make a recipe healthier, I will also include that, too!
Time saving tip: Buy the pesto sauce pre-made.
Pro tip: Make enough to eat for breakfast or lunch the following day.
Pro tip: Cut way back on the Asiago cheese (by at least half) and substitute the regular pasta with a gluten free grain - I'll be using buckwheat (which is gluten-free) to amp up the nutritional density of this dish.
Pro tip: To add extra protein to this dish, I'll be serving this with grilled chicken.
Time saving tip: Make the cauliflower "flour" the night before or earlier in the day. Also, check out your grocery because places like Trader Joe's carry a plain pre-made cauliflower/corn flour pizza crust in their freezer section.
Leave me a comment and let me know which recipes you liked so I can post more like them!
Here is a great way to use the white bean dip as a leftover. I made my son cous cous for part of his lunch so I took some of that and topped it with tomatoes, cucumbers, pepper, avocado, PARSLEY, a squeeze of lemon, EVOO, s&P and a big dollop of the white bean dip. It was so so good. If you are gluten free use greens or quinoa as your base. If you're trying to lose weight, keep the cous cous or quinoa portion to 1/2 cup or less. 🙌🏻
Are you looking for a fun, healthy meal to have Valentine's Day? This would be a great dinner to have with your special love, with your family, or with a group of special friends! Both recipes below are gluten-free, dairy-free and good for you and they are a cinch to make so you have less time in the kitchen and more time with those you care about.
I know a lot of people who successfully grow herb gardens all summer long, but how about harnessing all of that homegrown goodness for use during the winter months? In my most recent YouTube video I take you step by step through the process of harvesting, drying and storing your own dried Italian herb mix from your homegrown herbs.
I also wanted to make it easy for you to gather supplies for making your own so I've linked some resources from Amazon for you below:
Would you like to see a specific health & wellness demo on video? Let me know below in the comments! Until next time, Be Well.
Many people are moving away from dairy milk and are using more nut milks in their daily diet, but have you ever read the labels of store bought almond milk? As carrageenan (a naturally derived seaweed linked to brain issues and tumors) is being phased out of the main ingredients, the options aren't as dim, but there are still added sugars and preservatives included that just aren't necessary. And let's talk about the taste for a second...I have a hard time drinking store bought almond milk because the taste is too sugary and dull (meaning, I couldn't decipher any almond taste). Homemade almond milk is very rich, with its own sweetness and you can tell that it's fresh. This recipe takes about ten minutes to make and will yield about 2 1/2 cups of milk. I will often double or triple this recipe.
Ingredients and Materials:
- a nut bag or thin kitchen towel
- high speed blender
- large measuring bowl with pour spout
- storage container meant for liquids (preferably glass)
- 1 cup almonds
- 3 cups water
- Start by soaking the almonds in water overnight or for a few hours (this first step is optional, but your body will be better able to absorb the nutrients from the almonds if they are soaked).
- Place the almonds and three cups of water into your high speed blender and blend on high for about two minutes.
- Pour the mixture through the nut bag into the large measuring bowl with pour spout, working the liquid through the almond pulp until the pulp is almost completely dry.
- Toss the almond pulp and pour the almond milk into your glass container.
- Keep the almond milk in your refrigerator. It will stay fresh for 3-4 days, probably longer.
Let me know how your almond milk turns out! I can guarantee that once you realize how simple it is to make your own and how much better tasting it is, you'll want to avoid the store bought stuff, too. Have fun!
While you're at it, give this video a peek because if you love almond milk, I have a hunch you're going to love what's inside the Ultimate Healthy Living Bundle as well ;)
To help keep my son's immune system strong, I give him probiotic smoothies at different times throughout the week for part of his breakfast or lunch (or snack - he eats a lot). This particular recipe of ours is very versatile, but this is one of our favorite combos.
1 cup frozen mango chunks
1 tsp. powdered probiotic designed for kiddos
1/2 cup cultured coconut milk (which also includes active and live cultures)
1/2 cup nut milk (we usually use almond or coconut milk)
1/2 cup water
Blend all ingredients together in a blender, pour and serve.
We hope you like it as much as we do!
Until next time, Be Well.