CHICKEN + BEAN COMFORT SOUP

CHICKEN + BEAN COMFORT 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 … Continue reading

VEGGIE + HUMMUS WRAP

VEGGIE + HUMMUS WRAP

  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 … Continue reading

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 … Continue reading

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 πŸ™‚ 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

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

Β½ cup of fresh basil

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

3 garlic cloves, peeled

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

ΒΌ 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 sautΓ© pan on medium high heat and add 1 tsp. of olive oil to pan. Add shrimp, sun-dried tomatoes, and garlic. SautΓ© until shrimp are opaque.

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

Bon appΓ©tit!

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 πŸ™‚ 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!