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Recipes

Healthy Shamrock Shake

It's March!shamrock shake

St. Patrick’s Day is right around the corner! Many people are anticipating a sweet, green, holiday tradition that is less than healthy. Yes, I’m talking about the Shamrock Shake!

This seasonal drink has been around since the 1970’s. Most people recognize that this shake is loaded with sugar and calories, but did you know that it actually consists of 35 ingredients? It will come as no surprise that many of these ingredients are not good for our health.

A Healthy Version

This year you may want to try this simple recipe for making a minty green shake that you can feel good about. The recipe not only avoids unhealthy ingredients, but is loaded with nutritious ones. Collagen peptides are know to support healing in the GI tract, reduce inflammation in the body, increase your metabolism, and support healthy skin, hair & nails. Avocados are high in potassium, aid digestion, contain antioxidants, and may help with morning sickness. Mint is said to promote digestion, relieve depression, and encourage alertness (although it can aggravate heartburn in some people).

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Healthy Shamrock Shakes

It's March!shamrock shake

St. Patrick’s Day is right around the corner! Many people are anticipating a sweet, green, holiday tradition that is less than healthy. Yes, I’m talking about the Shamrock Shake!

This seasonal drink has been around since the 1970’s. Most people recognize that this shake is loaded with sugar and calories, but did you know that it actually consists of 35 ingredients? It will come as no surprise that many of these ingredients are not good for our health.

 

A Healthy Version

This year you may want to try this simple recipe for making a minty green shake that you can feel good about. The recipe not only avoids unhealthy ingredients, but is loaded with nutritious ones. Collagen peptides are know to support healing in the GI tract, reduce inflammation in the body, increase your metabolism, and support healthy skin, hair & nails. Avocados are high in potassium, aid digestion, contain antioxidants, and may help with morning sickness. Mint is said to promote digestion, relieve depression, and encourage alertness (although it can aggravate heartburn in some people).

These nutritionally dense ingredients, containing both protein and healthy fats, make this a perfect breakfast shake or dessert. It is not only delicious, but it will support your wellness goals!  

 

Healthy Shamrock Shake Recipe

Ingredients:

12 oz coconut or almond milk (or other dairy substitute)

½ avocado

1 T dried mint (or a handful of fresh mint)

1 t vanilla

10 drops liquid stevia (or other sweetener)

1 handful of ice

1-2 scoops of vital proteins collagen peptides

Coconut whipped cream (optional)

Makes two servings!

Directions:

Simply blend the milk, avocado, mint, vanilla, stevia, and ice.  Add the collagen peptides and blend just for a few seconds. (Adding the collagen at the end will keep the shake from getting too frothy.) Feel free to taste the shake at this point and add more mint, stevia, or ice based on your preference. Make the coconut whipped cream and pipe it on top. Enjoy!

If you are looking for more information about healthy living and nutrition, keep an eye out for our new and improved Nutrition Bootcamp!

Jamaican Jerk Chicken Recipe

Jamaican Jerk ChickenEarlier this week, we tried a new recipe for Jamaican Jerk Chicken, and it was so good that I had to share it with you. My husband Jared based what he did off of this recipe from foodandwine.com. I’ll list what he did here since he made several tweaks to the recipe. The original recipe has almost 4000-5 star ratings, so we aren’t the only one who thought it was delicious!

Ingredients:

  • 1 medium onion, chopped
  • 3 medium scallions, chopped
  • 3 jalapenos, chopped
  • 2 garlic cloves, chopped
  • 1 tablespoon five-spice powder
  • 1 tablespoon ground pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon freshly grated nutmeg
  • 1 teaspoon salt
  • 1/2 cup coconut aminos (soy sauce substitute)
  • 1 tablespoon olive oil
  • 6 Chicken Leg and thigh quarters

Directions:

  • In a food processor, combine the onion, scallions, jalapenos, garlic, five-spice powder, pepper, thyme, nutmeg and salt. Process it into a paste. With the machine on, add the Coconut aminos and olive oil in a steady stream. Pour the marinade into a large, shallow dish, add the chicken and turn to coat. Cover and refrigerate overnight.

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Shrimp Cauliflower Crust Pizza

Shrimp Cauliflower Crust PizzaCauliflower Pizza Crust

As you probably know, my family doesn't eat much bread.  While I do believe that you can make bread or pizza crust in a nutrient dense way, this isn't how most people (manufacturing companies, restaurants, grocers, etc.) are doing it. They tend to add a lot of ingredients that simply aren't ideal to eat regularly (if you haven't done it, try reading the ingredient label on a store bought loaf of bread or pizza crust). It takes some work to do the right way yourself. 

Several times a month, we make a cauliflower crust pizza. It is delicious, and doesn't lead to any of the digestive symptoms or fatigue that we've both started to notice after eating traditional pizza. We have made pizzas with all sorts of different toppings. Today's recipe is a traditional red sauce and has shrimp on top. Feel free to be creative with your toppings! 

Cauliflower Crust

  • 1 Head of Cauliflower
  • 1 egg
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp Oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder

Directions:

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Fish Bake Recipe

Fish Bake

A few weeks ago, Jared made us this delicious fish bake for dinner. The best thing about it was how simple it was. It was a little different than typical dinners that we make, and he was able to throw it together quite quickly after a long day at work. 

Ingredients:

  • 1 ½- 2 pounds of fish filets (Tilapia, Swai, or similar fish of your choice)
  • 1 bunch of fresh spinach, chopped
  • 1 large onion (or 2 medium) sliced
  • 1 green pepper (or red, orange, yellow) sliced
  • 2 cloves of minced garlic (about 2 teaspoons if you have minced garlic already)
  • Salt and Pepper

Tomato Sauce:

  • 1 can of tomato sauce
  • 1 teaspoon of minced garlic (or to your taste)
  • ½ teaspoon of dried oregano
  • ½ teaspoon of dried basil
  • Salt and Pepper

Instructions:

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Delicious Vietnamese Pork Bowl

Vietnamese Pork Bowl

Jared was at it in the kitchen again this week! He came up with this delicious dinner, and it was so good that we decided to share it with you! Enjoy!

Ingredients

  • 1 pork loin cut into 1 inch cubes
  • teaspoon minced garlic
  • 2 TBSP rice vinegar (or Apple Cider Vinegar) 
  • 1 medium onion minced
  • 2 TBSP fish sauce
  • 2 TBSP of local honey
  • 1 jalapeno diced (or pepper of your choice)
  • 1 tablespoon coconut oil
  • 2 cups broccoli cut into peices
  • 2-3 carrots shredded
  • 2-3 cups fresh spinach- chopped
  • Salt and pepper to taste

Directions

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