HOMEMADE ALMOND MYLK

got mylk? for IG

I’m always running out of almond milk! I have smoothies for breakfast almost every day. So, here is a quick and easy way to make your own!

Almond Mylk
1 cup filtered water
Handful of almonds (about 10)
Dash of Himalayan or sea salt
Dash of cinnamon
Dash of pure vanilla extract
Blend on high in a high-powered blender until smooth + creamy

I don’t sweeten mine, since I’m adding a frozen banana to my smoothie. If you want to sweeten this, add a little honey or a few chopped pitted dates. If the texture of the dates bother you, you can strain the mylk with a cheesecloth or a fine mesh strainer.

Enjoy!

CURRY AND COCONUT LENTIL SOUP

Coconut Curry Soup

The weather has not been cooperating to help Floridians get into festive spirits for fall. But I’m still going to start making soups! I made this one last week, when it was a little cooler. Okay, maybe only a few degrees cooler and less humidity. I love making soups. They are the epitome of comfort food and a great way to eat tons of vegetables for a meal. And my son devours them. Bonus point for momma!

Coconut and curry are one of my favorite combinations and I add a couple drops of lemongrass essential oil to give it a little zing! I always wanted to cook with lemongrass, but never had any on hand. Until I started using essential oils. Now I always have it on hand, so I can plan my meals without hunting down lemongrass in the grocery stores.

This dish is very filling, loaded with fiber and an array of nutrient-rich vegetables. You can serve this with a fresh loaf of bread, but we are gluten-free so we just eat the soup.

Ingredients:

1 package of dried lentil beans, rinsed

1 large Vidalia onion, chopped

1 head of cauliflower, chopped

1 large sweet potato, peeled and chopped into 1 inch pieces

4 carrots, peeled and diced

1 container of baby bella mushrooms, sliced

1 container of fresh baby spinach

2 large tomatoes, diced

1  13.5 oz. can of full fat coconut milk

6 cups of vegetable broth (1 more cup if you like a lot of broth)

1  6 oz. can of tomato paste

4 cloves garlic, minced

3 Tbs. curry powder

1 Tbs. freshly grated ginger

1 Tbs. sea salt

2 drops of lemongrass essential oil

Preparation:

In a large pan on medium-high heat, saute the onions for a few minutes. Then add the carrots and sweet potatoes and cook for about five minutes.

Next, stir in the garlic and ginger and cook for about two minutes.

Add the coconut milk, vegetable broth, tomatoes, tomato paste, curry powder and sea salt. Mix ingredients well, then add lentil beans.

Then add the cauliflower and add 1 more cup of vegetable broth if you like your soup to have more broth. Bring to a bubbling boil, then cover and reduce to a simmer.

Cook for about an hour. Stir in 2 drops of lemongrass essential oil. Make sure you measure the oil on a stainless steel spoon and then stir into soup. This avoids adding too much oil to the recipe.

This makes a huge pot of soup. About 8-10 servings. We had seconds and froze the rest for a cooler day!

 

 

 

 

 

 

 

 

 

 

PUMPKIN PROTEIN SMOOTHIE

Pumpkin Smoothie

The pace is picking up in the Milu home for the holidays. School is in full swing, weekly co-op groups, family gatherings, fall cleaning in the house and getting ready for the holidays. My health saving meal is my morning protein shake. It’s quick, easy and packed with nutrition. I wanted to change-up my recipe since it’s fall, so I just had to add pumpkin! Pumpkin contains vitamin A, carotenoids, fiber, zinc and so much more. Plus it adds a rich, creamy taste to your smoothie.

Have a happy fall!!!

Ingredients:

1 cup coconut milk (I used the canned, full-fat version)

1/2 cup pure pumpkin

2 drops pure cinnamon essential oil* (I only recommend 1 brand)

1 wooden toothpick tip, dipped in clove essential oil

1 scoop plant-based  protein

1 vanilla bean pod, (scrape the inside to get to the beans, don’t use the pod)

(you can substitute for 1 tsp. pure vanilla extract, but this tastes better 🙂

1 Tbs. raw honey

1/8 tsp. ground nutmeg

1 small frozen banana

5-6 ice cubes

1/2 cup coconut water

Preparations:

Add ingredients in order listed. Blend on high until creamy consistency.

Note: Make sure when adding essential oils, you add the cinnamon by first dropping it into a spoon and then stir it in. Dip the wooden toothpick into the clove and then swirl it into the mix. This avoids adding too much oil to your recipe 🙂

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!!!

SAVORY + CREAMY HUMMUS

Hummus Logo

I have been perfecting my hummus recipe for several years now. I think I finally found a blend I am quite pleased with to share! Hummus is my healthy comfort food. It is my way of indulging and being kind to my body. I use hummus as a dip, spread, and even mix it with a vinegar dressing to add depth to a boring salad. The secret to a good hummus is roasted garlic and then blend the heck out of the mixture!

Ingredients:

2 cans garbanzo beans, rinsed and drained

4 cloves of roasted garlic, peeled

1/4 cup fresh cilantro leaves (lightly packed)

1/4 cup + 3 Tbs. extra virgin olive oil

2 Tbs. tahini

Juice of half a lemon

1/8 cup filtered water

3/4 Tbs. sea salt

1/4 teaspoon cumin

1 drop of pure lemon essential oil (I only recommend a certain brand.)

Preparation:

Add all of the ingredients, except for 3 Tbs. olive oil, filtered water and lemon essential oil to a food processor and blend for a few minutes. Scrape down sides of bowl and blend for another couple of minutes. Scrape down mixture again and add filtered water and blend for a couple of more minutes. Finally add the 3 Tbs. of olive oil and blend for a few more minutes. Blending in phases, really makes a difference in the creamy texture. Be patient, it will definitely be worth the wait! Scrape the hummus into a glass bowl and then add the drop of lemon essential oil and mix well with a metal or wooden spoon. (Lemon oil should not be used in plastic containers, due to the petrochemicals in the plastic.)

Enjoy with a plate of crudités, sandwich or salad!

CREAMY ROASTED TOMATO BASIL SOUP

Creamy Tomato Basil Soup

I looooove tomato soup. I have always wanted to create a recipe. I finally did it the other day and boy am I excited. I scoured the internet and came across a soup I adapted my recipe from, by Ina Garten. Who doesn’t love her food?! My son and I loved watching her show when eating lunch. I loved to see all of the beautiful places she visited and I totally covet her kitchen!

Besides the fresh basil, I think the creaminess from the cashews is my favorite part of this soup. This soup is loaded with anti-inflammatory foods. Tomatoes are a rich source of lycopene and beta-carotene. Basil contains vitamins K, A, and C, iron, calcium, manganese, and magnesium. Basil also has antibacterial properties. Thyme contains nutrients such as vitamins C and A, fiber, riboflavin, and potassium. Oregano is a powerhouse antioxidant. It contains vitamins A, C, E and K, folate, iron and so much more! No wonder I feel better when I consume this soup! I added a few slices of avocado on top of mine to make it heartier as a meal! I confess I would have preferred a big piece of bread to savor the myriad of flavors in my soup. But that is not a luxury I can afford any more.

Herbs

I am looking forward to the cooler months ahead, to create more nutrient dense comfort foods. I hope this soup warms your heart and tummy like it did mine! Bon appetite!

Ingredients:

(Please use organic when possible)

4 cups of plum tomatoes

1 large onion, chopped

2 celery stalks, chopped

5 cloves of garlic, chopped

1 26 oz container of Pomi chopped tomatoes

1/2 cup soaked raw cashews (I soaked mine for 2 hours)

1/4 cup filtered water

1/4 cup extra virgin olive oil

1 qt. vegetable broth

3 cups of fresh basil, chopped

1 Tbs. fresh oregano, chopped

1 tsp. fresh thyme, chopped

2 Tbs. extra virgin coconut oil

1 Tbs sea salt

1 1/2 tsp black pepper

Preheat oven to 400 degrees. Cut tomatoes in half lengthwise. Mix in a large bowl with coconut oil, salt and pepper. Spread on a cookie sheet and roast in the oven for 30 to 40 minutes.

Blend cashews and water in a high-powered blender, until smooth and creamy.

Meanwhile, chop up your vegetables and herbs and then in a large pot, sauté the onions, celery with a teaspoon of coconut oil and then add the garlic about 5 minutes into cooking the mixture.

Add the roasted tomatoes (juice and all) to the pot and mix well. Then add the Pomi chopped tomatoes, cashew mixture and stir again. Finally, add the extra virgin olive oil, broth, fresh herbs and stir.

Let simmer for about 30 minutes. If you want a thicker, creamier soup, take half out and puree in the blender and add back to the soup. I pureed some of mine and it gave it a great consistency. Top with some avocado for a hearty meal!

What do you add with your soups, to have a clean-eating meal? I would love to learn about other creative dishes to add with my soups!

Harvest Apple Butter

Harvest Apple Butter

Every year in the fall, my heart pines for the crisp cool breeze, the beautiful and vibrant colors of fall leaves, and the smell of sweet cinnamon spiced comfort foods. Since I live in South Florida, for now I can only get the comfort foods. So to celebrate our version of fall, my son and I whipped up some delicious, clean-eating harvest apple butter! We had so much fun mixing up the ingredients and savored the fragrant smell of apples and cinnamon in the air. So we hope this brings a little genuine “fall” into your home.

Harvest Apple Butter

6 organic honey crisp or gala apples

2 organic Bartlett pears

1/2 cup of filtered water

1 Tbs. of pure maple syrup

1 Tbs. of coconut butter (also called manna)

1/2 tsp. of ground cinnamon

1/2 tsp. of freshly grated ginger

Preparation:

Peel, core and cut the apples into small chunks. Peel and cut the pears into small chunks. Add fruit, water, cinnamon, and ginger to a medium sauce pan and cook on medium-high heat for about 1 hour. Stir mixture several times during this simmer process so it won’t stick to the bottom of the pan. Add syrup and coconut butter, mix well and let cook another 15 minutes. Remove pan from heat and mash up the fruit with a wooden spoon. If you desire a smoother consistency, you can blend in a food processor or blender. We preferred our recipe chunky.

You can eat this like apple sauce (like we did), or use it on pancakes or waffles for a clean-eating meal, with yogurt or even some homemade ice cream. Oh it really is so yummy!

Bon appetite!

Harvest Apple Butter 2

“Momma can I have more smoothie, please?”

 

tropicalsmoothietall

“Momma can I have more smoothie, please?”, my son  asked eagerly, holding up his empty cup. Oh how I love to hear those words when I make him something healthy. I refilled his cup with a smile on my face and topped it off with three strawberries on the side of his cup.

Spring is officially here in South Florida. It was in the mid-80’s as we ventured out to the park today with some friends. The hot sun and touch of humidity left us hot, tired and thirsty. One of my favorite ways to cool off besides jumping in the ocean, is with a cool and refreshing smoothie. We just picked up fresh strawberries from Bedner’s market the other day so I had to incorporate them into my recipe.

Strawberries are rich in antioxidants, phytonutrients and they help regulate blood sugar levels. I added some pineapple and coconut butter to give the smoothie a tropical zing. Pineapples contain bromelain, an enzyme which aids in digestion. They are also high in manganese, which helps develop strong bones and connective tissue. And the coconut butter, well I could do an entire post on the benefits of coconut butter. Coconut butter helps improve your skin, kills bacteria, improves the immune system, helps stimulate metabolism, and so much more.

So sip on this delicious guilt-free smoothie!!

Tropical Smoothie

Ingredients:

4 ounces of plant-based milk

1 frozen ripe banana

1/2 cup of fresh pineapple

1/2 cup of fresh strawberries

1 Tbs. of coconut butter (manna)

5 ice cubes (more if the banana isn’t frozen for a creamy consistency)

4 ounces of filtered water

Directions:

Add ingredients in a blender in the order listed above. Blend until smooth and creamy.

Bon appetite!

Do you have a favorite smoothie you would like to share with us? I would love to hear from you in the comment area 🙂

Encouraging You!

Sonya

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!