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.
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!
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.
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.
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.
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.