HEALTHY EATING

Healthy Foods That Make You Feel Good

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy.

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Recipe

QUINOA WITH BLACK BEAN AND CORN


Cooking Time

25 minutes


Yields

4-6 servings


Ingredients

1 tablespoon coconut oil

2 cups chopped onions

1 cup chopped red and yellow bell pepper

1 cup quinoa

2 teaspoons chili powder

½ teaspoon ground cumin

½ teaspoon sea salt

1 ½ cups water

1 cup organic corn

1 15-ounce can organic black beans, rinsed and drained

½ cup chopped fresh cilantro, divided

¼ cup chopped spring onion



Directions


1. Heat oil in medium saucepan, over medium-high heat. Add onions and red pepper; sauté until soft, about 5 minutes.


2. Stir in quinoa, chili powder, cumin, and salt.


3. Add water; bring to a boil. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 15 minutes.


4. Add beans, corn, and ¼ cup cilantro; cook uncovered until heated through and liquid is fully absorbed, about 3 minutes. 


5. Transfer to bowl; sprinkle remaining cilantro and spring onion.



Eat Healthy

Pronounced "keen-wah," quinoa is a gluten-free, ancient-grain that is high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants. 

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Recipe

GREEN SMOOTHIE


Prep Notes

Try to use organic ingredients if available


Cooking Time

5 minutes


Yields

Serves 1


Ingredients


1 cup spinach or kale

½ apple

½ avocado

4 fresh mint leaves

1 teaspoon lemon juice

1 teaspoon chia seeds

1 teaspoon fresh grated ginger

8 fl oz.coconut water


Directions


Blend until smooth, then drink.

Eat Healthy

Green smoothies are a great way to get your daily intake of vegetables and gives you a boost of energy. A nutrient-dense powerhouse of vitamins and minerals, smoothies are much easier to digest than plain greens. Make sure to always use more vegetables than fruit, as fruit can have a ton of sugar!

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Recipe

DARK CHOCOLATE CLUSTERS


Cooking Time

5 minutes


Yields

16


Ingredients

1 cup plus 3 tablespoons melted dark chocolate 

1½ cups whole, unsalted almonds

1 pinch of sea salt


Directions


1. Line a baking sheet with parchment paper. Place a teaspoon melted chocolate on parchment paper; top with a small handful of almonds.


 2. Drizzle almonds with 1 tablespoon melted chocolate. Repeat process with remaining almonds and chocolate. 


3. Sprinkle with sea salt.


3. Transfer to refrigerator and chill until firm.

Eat Healthy

Dark chocolate has a high-concentration of antioxidants that help prevent damage in your body caused by oxidative stress and harmful free radicals. For maximum health benefits, look for dark chocolate that is 70% cacao or higher.

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Recipe

EASY OVERNIGHT OATS


Cooking Time

5 minutes


Yields

Serves 1


Ingredients


½ cup rolled oats

½ cup coconut milk

1 tablespoon chia seeds

2 tablespoons slivered almonds

1 teaspoon vanilla extract

1 teaspoon agave nectar or honey

1 teaspoon vanilla extract 

fresh organic strawberries, sliced


Directions


1. Mix all the ingredients together in a glass jar. 


2. Stir well, cover, and refrigerate overnight.


3. The next morning, remove from fridge, top off with fresh strawberries, and enjoy!

Eat Healthy

Overnight oats are great for busy mornings, and are packed with lots of fiber to keep you full until lunchtime. Chia seeds also add a nutritional punch, they are loaded with fiber, antioxidants, and are a complete protein that contains all nine essential amino acids. Add some granola on top for a little crunch.

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Recipe

NO BAKE CHOCOLATE CHIA ENERGY BITES


Cooking Time

10 minutes


Yields

16 balls


Ingredients


½ cup almond butter

2 teaspoons of coconut sugar

¼ cup raw cacao powder

1 cup rolled oats

¼ cup chia seeds

pinch sea salt

1 teaspoon vanilla extract

¼ cup dark chocolate chips



Directions


1. In a small sauce pan over low heat, mix together the almond butter and the coconut sugar, then stir in the cacao powder, sea salt and vanilla. Stir well until everything is combined.


2. In a mixing bowl, stir together the chia seeds and oats.


3. Pour the chocolate mixture over the oats and seeds, and mix well.


4. Put the mixture in the fridge for 5 minutes to cool down.


5. Add in the chocolate chips and roll into balls.


6. Store in the fridge in a sealed container.

Eat Healthy

No Bake Energy Bites make for the perfect snack for fueling up or packing on the go. These superfood-filled, protein-packed bites are great for a pre-workout boost or mid-day recharge.

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Recipe

BAKED KALE CHIPS


Prep Notes

Buy organic kale, if available. Wash and throughly dry kale first.


Cooking Time

15 minutes


Yields

Serves  4


Ingredients


1 bunch torn kale leaves (stems removed)

2 tablespoons extra virgin olive oil

Sea salt

Lemon zest (from one lemon)


Directions


1. Heat oven to 350 degrees. Arrange kale on two rimmed baking sheets. 


2. Drizzle evenly with olive oil and toss. 


3. Season with salt. 


4. Bake, rotating trays once, until crisp, 12 to 15 minutes. 


5. Toss with lemon zest.

Eat Healthy

Kale is incredibly nutrient-dense, making it completely worth the nutrition hype - full of fiber, essential vitamins, and minerals. Kale is also rich in phytonutrients, or plant-based compounds that are believed to have anti-inflammatory properties and may help prevent chronic disease.

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