CHICKEN + BEAN COMFORT SOUP

Chicken and Bean Soup

I believe women love the holidays, but dread the caloric increase that comes with it. Do you find it hard to make healthful food choices this time of year? Does the stress and hustle and bustle of running around to get everything done, just make you want to order in for pizza when you finally get home? Well that is how I usually get during the holidays. And then my poor eating choices make me even more lethargic and exercising is usually the farthest from my mind! Are you relating here, ladies?

I am breaking that tradition starting this year! I am determined to eat healthful this holiday season. And I am having fun creating different comfort foods to satisfy my palate and tummy! I even got a personal fitness coach to help recommend exercise programs I can do from home that meet my personal needs and she keeps me accountable! Even coaches need coaches!

The temperature finally dropped the other day, with a cold front finally hitting the south. Now we can decorate and feel like Christmastime is here. I always find it so hard to feel the magic of the holidays when it’s like 84 degrees out and humid. So what better way to end the day than with some warm soup! Ahhhh….

I added kale and kombu to ramp up the nutrition. Kale contains protein (yes, protein), fiber, vitamins A, C + K, folate, potassium, calcium and zinc. Kombu is a nutritional powerhouse for soups! It’s a type of sea vegetable and contains fucoidan (protects from radiation), calcium potassium, iodine, and even magnesium. These glorious green foods, truly make this a nourishing meal.

Ingredients:

1 pd. cooked organic chicken breast, chopped

2 cans cannellini beans, rinsed + drained

2 medium leeks, washed and sliced thin (white + light green parts only)

4 cups organic vegetable broth

4 garlic cloves, minced

5-7 kale leaves, chopped

1 kombu strip

1/4 tsp. ground sage

1/4 tsp. ground black pepper

1 sprig of fresh rosemary (about 5 inches long)

3 tsp. grape seed oil

Preparation:

Heat oil in a large pot over medium-high heat.

Add leeks and cook for about 5 minutes.

Add garlic, sage, black pepper and beans, stir well and cook for a couple of minutes.

Add broth, chicken, kale and rosemary. Mix together and let it cook until bubbly.

Reduce heat and cook for about 20 more minutes to let the flavors marry.

EASY KALE AND TOMATO SCRAMBLE

Kale and Tomato Scramble

 

It has been really busy in the Milu home lately. Holidays are literally creeping up and my food processor broke last week and just yesterday my Blendtec had an issue! This is truly a health coach and nutrition/food blogger’s nightmare!! So I had to adapt and overcome this morning by making this easy veggie scramble after my workout.

This recipe literally took only about 10 minutes from start to finish! And its a very satiating meal. I used dinosaur kale instead of the traditional kale. It seemed heartier and even smelled “greener”. Is that even possible? 🙂 I loved getting my protein and veggies at the same time!

Ingredients:

3 organic eggs

3 kale leaves

5 mini San Marzano tomatoes, halved (use whatever you have on hand)

2 Tbs feta cheese

Dash of garlic powder, salt and pepper

1 Tsp. grass-fed butter or coconut oil

Preparation:

Preheat a medium-sized pan on medium high. Add butter or coconut oil. Add tomatoes and kale and cook a few minutes, until the kale turns bright green. Then add the eggs and seasonings. Mix up like scrambled eggs. Add the feta cheese and let it cook for about another minute. Enjoy!

Do you have any great easy and quick recipes to share for the holidays? I would love to have more for my family cookbook!

 

VEGGIE + HUMMUS WRAP

Veggie Wrap B Logo

 

I was shopping at Bedner’s, my favorite green market store, the other day and got inspired to create a veggie sandwich I had on my honeymoon in Costa Rica. The sandwich was loaded with sweet, roasted veggies and topped off with melted cheese on fresh focaccia bread. This sandwich was so delicious, we stopped at Al Bacio on the way to the airport to enjoy it one last time.

As much as I would have loved to recreate the exact recipe; I had to find a healthier alternative for the bread and cheese. So, what better way to replace bread than with a green leafy veggie. I needed something to really bring the sandwich together, so I added my homemade hummus.

This sandwich was a labor of love. I roasted a large batch of veggies and whipped up a big bowl of hummus, so my husband and I can enjoy this sandwich several times this week! I didn’t have mushrooms at the time, but they were part of the recipe I wanted to create, so I included them in the ingredient list. I will have to make this again next week, just to savor the mushrooms. Let me know how much you enjoy this recipe too!

Ingredients:

2 red peppers, sliced
1 zucchini, halved and sliced
1 onion, sliced
1 ear of corn
2 large portabella mushrooms, sliced
6 carrots, halved and sliced
3 Tbs. Coconut oil
Sea salt and pepper to taste

Hummus (find recipe here)
Collard greens (6 large leaves), washed

Balsamic vinegar

Preparation:
Preheat oven to 400 degrees. Lightly grease two shallow baking pans with 2 tablespoons of coconut oil.

Toss veggies (even the ear of corn) in a large bowl with 1 tablespoon of coconut oil and salt and pepper to taste. (You may need to add a little more oil.)

Divide them between the two shallow baking pans. (If the pan is too deep, it will steam your veggies!!)

Roast veggies for 30 to 40 minutes. Check every ten minutes and stir the veggies around so they roast evenly.

Remove from oven and let cool. Cut corn off of the cob and mix in with veggies.

Place one collard leaf flat, with stem part of the leaf pointing away from you. Spread about 3 tablespoons of hummus on the center of the leaf. (Picture shown is the opposite way to place leaf down. I realized this after rolling my first wrap 🙂

Veggie wrap logo

Add a generous amount of veggies on top of the hummus. It comes to about a 1/3 cup of veggies. Then lightly drizzle balsamic vinegar over the veggies.

Fold up the bottom of collard leaf and roll up to form a wrap.

Veggie wrap c logo

Enjoy your totally guilt-free, nutrient-packed meal!!!

TURKEY SQUASH CASSEROLE

Turkey Squash Casserole

The holidays bring stressful schedules, and we often neglect our diets by eating out or on the run. Stress can suppress our immune system and make us more vulnerable to the cold and flu season. I’m even more conscious of our diet during this time of year.

I love comfort foods when the weather cools down, so I whipped up this flavorful casserole with leftover turkey I froze from Thanksgiving and whatever vegetables I had in my fridge! I added kale to incorporate color and especially, a dark green veggie!!! And yes, it’s gluten-free…

Ingredients:

1 butternut squash, sliced in half lengthwise

1 pd. of leftover organic free-range turkey, cubed

1/2 of an organic large red onion

2 large kale leaves, chopped

1/4 cup of vegetable broth

2 garlic cloves, minced

1 sprig of rosemary, chopped

1 Tbs. of coconut oil

1/4 tsp.. of sea salt

1/4 tsp. ground white pepper

2 Tbs. of grated Parmesan cheese

Preparation:

Preheat oven to 400 degrees.

Grease a baking sheet and place butternut squash cut side down and lightly oil the tops of the squash.

Bake for about 40 minutes until you can pierce with a fork.

Cool for about 30 minutes (enough so you can peel off skin and cut the squash into 1 inch cubes).

Heat coconut oil in a large saute pan.

Saute onions until caramelized.

Add kale and garlic, cook until kale begins to wilt.

Add turkey, squash, salt, pepper and rosemary and gently fold them into the mixture.

Add the vegetable broth and gently stir.

Add grated Parmesan and on top.

Bake in oven on 300 degrees for 5 minutes to melt cheese and help the flavors marry.

Bon appetite!

Green Juicy Juice!

Detox is always the buzz word around this time of year. I have been craving lots of cool veggies with the warmer weather here in Florida. This morning I started my day off with a big glass of refreshing greens, sweetened with an apple and a hint of mint and ginger 🙂 This creation is loaded with kale (an excellent source of antioxidant vitamins A, C and K, calcium, and many more), broccoli, spinach (move over Popeye!), and some other ingredients to give it a little zing! Put a little “pep” in your step with this delicious juicy juice!

Ingredients:

(use organic produce when possible)

2 leaves of kale (stems removed)Green Juicy Juice

1 cucumber (cut into 4 pieces)

handful of baby spinach

1 carrot (peeled and cut into 4 pieces)

1 apple, quartered (I prefer granny smith or gala)

1/4 inch sliver of fresh ginger

2 sprigs of fresh mint

2 sprigs of fresh parsley

Directions:

Fill blender with 4 ounces of filtered water. Add all ingredients. Add a handful of ice and a little more water. Blend until smooth. I use a Blendtec so I just press the “juice” button. Sip and enjoy!!!

Encouraging You!

Sonya

Fresh and Green Avocado Salad!

Today is the first day of spring! I love the change of seasons, even though they are quite mild in South Florida. It gives me a reason to clean out a closet, organize a shelf or table, and start creating lighter, healthful recipes to put more “spring” in my step! Sorry, I could not resist! Here is a fresh, clean-eating avocado salad to celebrate a new season in your life!

Ingredients:

3 romaine leaves chopped

handful of baby spinach

1/4 of a vine-ripened tomato, chopped

handful of shredded carrotsFresh Avocado Salad

1/2 avocado, sliced

extra virgin olive oil

balsamic vinegar

sea salt and pepper

Directions:

Lightly mix all ingredients together, except for the olive oil, vinegar, salt and pepper. Lightly drizzle olive oil and balsamic vinegar over salad and toss. Add salt and pepper to taste 🙂

Bon appetite!

Guilt-Free Shrimp Pesto Pasta

Who doesn’t like pasta? Here is a clean-eating version of pesto pasta. I added veggies to the pesto sauce. Shhh, don’t tell your kids! You can substitute the shrimp with chicken or even veggies, if you prefer a vegan dish.

Ingredients

1 pound of peeled and deveined shrimp

12 oz. of brown rice or gluten-free pasta

1 avocado, pitted and peeledIMAG3843

2 cups of organic baby spinach, packed

½ cup of fresh basil

¼ cup of sun-dried tomatoes (soaked for about 15 minutes)

3 garlic cloves, peeled

1 Tbs. + 1 tsp.  of extra virgin olive oil

¼ tsp. of sea salt

Directions:

Bring a large pot of water to a boil. Add the pasta and a dash of extra virgin olive oil. Cook until al dente. Drain and set aside.

Next add the avocado, spinach, basil, 2 of the garlic cloves, olive oil and salt to a food processor. Mix into a smooth sauce. Add some of the pasta water if you need to thin out the sauce.

Mince remaining garlic clove. Chop sun-dried tomatoes. Heat up a sauté pan on medium high heat and add 1 tsp. of olive oil to pan. Add shrimp, sun-dried tomatoes, and garlic. Sauté until shrimp are opaque.

Mix the pasta, sauce, and shrimp together and let sit for about five minutes to let the flavors marry.

Bon appétit!

Do you have a creative recipe with pesto? I’d love to hear from you!

Encouraging You!

Sonya

Nutts About Smoothies!

NuzzZo SmoothieI have a busy day, so I am limited on time and I need something to give me lots of energy. So I made my favorite breakfast… a smoothie!!! I found a new nut butter at Whole Foods called Nuttzo, so I was inspired to try it in my smoothie 🙂 It caught my eye since I had just read about it in another health coach’s blog Eat Drink and be Aware. Abby has amazing recipes so go check her out. NuttZo contains peanuts, cashews, almonds, hazelnuts, brazil nuts, sunflower seeds, and flax seeds. Lots of Omega 3 here ladies! Here is my new nut butter smoothie!

1 cup of coconut milk

1 frozen banana

2 Tbsp. of hemp seeds (did you know this is a great protein source?)

1 Tbsp. of NuttZo nut butter

1 tsp. of raw cacao

1 tsp. of raw honey (you can omit if your banana is really ripe)

2 handfuls of baby spinach

About 10 ice cubes

Directions:

Add to blender in this order and mix.

Bon Appetite!