YOGURT CHIA OATS
INGREDIENTS:
1/3  c. old fashioned rolled oats (not steal or instant)
1/4 c. Greek yogurt
1/2 c. Almond milk (or your milk of choice)
2 tbsp. Chia seeds
1/4 c. Blueberries (or your choice of fruit)
Dash of cinnamon
DIRECTIONS:
1-Add all ingredients except the blueberries into a container and mix. Add blueberries. Cover and place in fridge overnight.
2- Eat chilled following morning!

TIPS
- Add sliced almonds or nuts as well!

YOGURT CHIA OATS


INGREDIENTS:

1/3  c. old fashioned rolled oats (not steal or instant)

1/4 c. Greek yogurt

1/2 c. Almond milk (or your milk of choice)

2 tbsp. Chia seeds

1/4 c. Blueberries (or your choice of fruit)

Dash of cinnamon

DIRECTIONS:

1-Add all ingredients except the blueberries into a container and mix. Add blueberries. Cover and place in fridge overnight.

2- Eat chilled following morning!

TIPS

- Add sliced almonds or nuts as well!

RED QUINOA WITH PEPPERS
INGREDIENTS:
1/4 c. red quinoa
2 tbsp coconut oil
1/4 c. water
1/2 jalepeno
3 bell peppers (red, green and yellow)
1/4 red onion
3 garlic cloves
DIRECTIONS:
1 -  Take all of the veggies, and mix in food processor until all finely chopped.
2 - In a medium sized suace-pan, heat coconut oil, on medium heat. Add all veggies and let cook until juices make it soupy..
3 - Add quinoa and 1/4 c. water, bring to boil, then reduce to simmer and cover for 25 minutes or until quinoa is tender and most of the liquid has disappeared.
4 -  Let cool and serve
- Most of the time when I make quinoa recipes there is WAY more quinoa than any other ingredient. This time I used more veggies, less quinoa so there was a more equal ratio! I loved it! ..And a little spicy

RED QUINOA WITH PEPPERS

INGREDIENTS:

1/4 c. red quinoa

2 tbsp coconut oil

1/4 c. water

1/2 jalepeno

3 bell peppers (red, green and yellow)

1/4 red onion

3 garlic cloves

DIRECTIONS:

1 -  Take all of the veggies, and mix in food processor until all finely chopped.

2 - In a medium sized suace-pan, heat coconut oil, on medium heat. Add all veggies and let cook until juices make it soupy..

3 - Add quinoa and 1/4 c. water, bring to boil, then reduce to simmer and cover for 25 minutes or until quinoa is tender and most of the liquid has disappeared.

4 -  Let cool and serve

- Most of the time when I make quinoa recipes there is WAY more quinoa than any other ingredient. This time I used more veggies, less quinoa so there was a more equal ratio! I loved it! ..And a little spicy

LEMON-GINGER SWORDFISH STEAKS WITH ROASTED VEGGIES

INGREDIENTS:
(Marinade)
1 tbsp. - grated lemon peel
juice of one lemon
1/4 c. - dry white wine
2 tbsp. - soy sauce
1/4 tbsp. - black pepper
1/4 c. - chopped green onion
1 tbsp. - fresh ginger, minced
2 cloves garlic, minced
(Roasted Veggies)
1 package mushrooms, chopped
1 small onion, chopped
2 cloves garlic, chopped
2 red bell peppers, sliced, or chopped
2 tbsp olive oil
DIRECTIONS:
1- Combine marinade ingredients, add fish, cover and let marinade in fridge for at least one hour. 
2- Toss all veggies in oil and season with salt and pepper.
3- Preheat oven to 375. Cook fish with marinade for 15-20 minutes. 
4- Cook veggies in oven for 30-45 minutes, tossing every so often.

LEMON-GINGER SWORDFISH STEAKS WITH ROASTED VEGGIES


INGREDIENTS:

(Marinade)

1 tbsp. - grated lemon peel

juice of one lemon

1/4 c. - dry white wine

2 tbsp. - soy sauce

1/4 tbsp. - black pepper

1/4 c. - chopped green onion

1 tbsp. - fresh ginger, minced

2 cloves garlic, minced

(Roasted Veggies)

1 package mushrooms, chopped

1 small onion, chopped

2 cloves garlic, chopped

2 red bell peppers, sliced, or chopped

2 tbsp olive oil

DIRECTIONS:

1- Combine marinade ingredients, add fish, cover and let marinade in fridge for at least one hour. 

2- Toss all veggies in oil and season with salt and pepper.

3- Preheat oven to 375. Cook fish with marinade for 15-20 minutes. 

4- Cook veggies in oven for 30-45 minutes, tossing every so often.

MIXED BERRY BANANA VANILLA PROTEIN SMOOTHIE

INGREDIENTS:
2 scoops vanilla soy protein
1 banana
1/2 cup frozen mixed berries
1 cup soy milk
and peanut butter!

MIXED BERRY BANANA VANILLA PROTEIN SMOOTHIE


INGREDIENTS:

2 scoops vanilla soy protein

1 banana

1/2 cup frozen mixed berries

1 cup soy milk

and peanut butter!

SPINACH BANANA CINNAMON PROTEIN SMOOTHIE
INGREDIENTS:
1 - Banana
1 scoop - vanilla soy protein powder (Trader Joe’s)
1 c. - spinach (I used baby spinach)
1 c. - coconut milk (or your milk of choice)
1 dash of cinnamon
1 tbsp - chia seeds
1 tsp - honey or agave nectar (sweetener optional)

OMG this smoothie is SO good. THE CINNAMON! makes it.
-also, use KALE instead of spinach! or both! Currently my grocer’s kale has not been super fresh so I haven’t bought much

SPINACH BANANA CINNAMON PROTEIN SMOOTHIE

INGREDIENTS:

1 - Banana

1 scoop - vanilla soy protein powder (Trader Joe’s)

1 c. - spinach (I used baby spinach)

1 c. - coconut milk (or your milk of choice)

1 dash of cinnamon

1 tbsp - chia seeds

1 tsp - honey or agave nectar (sweetener optional)

OMG this smoothie is SO good. THE CINNAMON! makes it.

-also, use KALE instead of spinach! or both! Currently my grocer’s kale has not been super fresh so I haven’t bought much

BANANA CUCUMBER KALE SMOOTHIE

1 - banana
1 tbsp chia seeds
1 c. - kale
1/2 c.  - orange juice
1/2 c.  - water
1/2 cucumber, peeled and sliced
fresh cilantro

-Remember to add chia seeds into serving glass not blender. They get stuck to the blender and are hard to wash out!

BANANA CUCUMBER KALE SMOOTHIE


1 - banana

1 tbsp chia seeds

1 c. - kale

1/2 c.  - orange juice

1/2 c.  - water

1/2 cucumber, peeled and sliced

fresh cilantro

-Remember to add chia seeds into serving glass not blender. They get stuck to the blender and are hard to wash out!

Benefits of Maize, also known as corn!
Growing up I thought corn had no nutritional value because it was whole when you pooped it out! This is so so far from the truth, and whoever told me this must have another silly kid. Corn is actually really good for you..

Fiber - aids in digestion. Corn is an insoluble fiber, lots of vegetables are. They seem to be digested whole because insoluble fibers absorb water, which swells the stool and speeds its movement. 
Folate, or folic acid - important factor in reducing neural-tube birth defects, as well as preventing heart disease
Niacin, Thiamin, Phosphorus, Vitamin C, Magnesium (about 10% of the daily value for each).

*And just for fun, before you bite into that cob at your next barbecue, take a closer look: The average ear has 800 kernels, arranged in 16 rows, with one strand of silk for each kernel.*

I need to eat more corn. Its just so delicious…..
Here are one and two links I used for my information.

Benefits of Maize, also known as corn!


Growing up I thought corn had no nutritional value because it was whole when you pooped it out! This is so so far from the truth, and whoever told me this must have another silly kid. Corn is actually really good for you..

  • Fiber - aids in digestion. Corn is an insoluble fiber, lots of vegetables are. They seem to be digested whole because insoluble fibers absorb water, which swells the stool and speeds its movement. 
  • Folate, or folic acid - important factor in reducing neural-tube birth defects, as well as preventing heart disease
  • Niacin, Thiamin, Phosphorus, Vitamin C, Magnesium (about 10% of the daily value for each).


*And just for fun, before you bite into that cob at your next barbecue, take a closer look: The average ear has 800 kernels, arranged in 16 rows, with one strand of silk for each kernel.*

I need to eat more corn. Its just so delicious…..

Here are one and two links I used for my information.

TOP 10 BENEFITS OF CHIA SEEDS
Everyone says these things are real good for you, this is why!

1. Omega-3 fatty acids - one of the richest plant-based sources of these fatty acids, they can reduce inflammation, enhance cognitive performance and reduce high cholesterol.
2. Fiber - 10 grams of fiber in only 2 tbsp! associated with reducing inflammation, lowering cholesterol, and regulating bowel function.
3. Antioxidants - these protect the body against free radicals, aging and cancer!
4. Minerals - contains nutrients that help prevent hypertension, maintain healthy weight, and are important for energy metabolism and a part of DNA synthesis(creation of DNA molecules)!
5. Satiety - combination of protein, fiber, and the gelling action when mixed with liquids all contribute to their satiating effects.
6. Gluten-Free - no gluten or grains!
7. Egg replacer - mix 1 tbsp with 3 tbsp water and let sit for 15 minutes. Will lower cholesterol and increase nutrient content of food! and its vegan.
8. Can be digested as a whole  - unlike flax seeds with are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground up to obtain nutritional benefits.
9. Dyslipidemia - showed to reduce triglycerides and bad cholesterol, while increasing good cholesterol or HDL.
10. Blood sugar regulation - regulate insulin levels, reducing insulin resistance and decreasing high levels of insulin in the blood.

(Original Link for chia seed facts)

Now that we know how good CHIA SEEDS are for us.. how and where do we use them in our cooking? Here are one and two great links I found with fun easy recipes! I am definitely going to try some of these out and post them soon. Time to put chia seeds in something other than my smoothies.

TOP 10 BENEFITS OF CHIA SEEDS

Everyone says these things are real good for you, this is why!

1. Omega-3 fatty acids - one of the richest plant-based sources of these fatty acids, they can reduce inflammation, enhance cognitive performance and reduce high cholesterol.

2. Fiber - 10 grams of fiber in only 2 tbsp! associated with reducing inflammation, lowering cholesterol, and regulating bowel function.

3. Antioxidants - these protect the body against free radicals, aging and cancer!

4. Minerals - contains nutrients that help prevent hypertension, maintain healthy weight, and are important for energy metabolism and a part of DNA synthesis(creation of DNA molecules)!

5. Satiety - combination of protein, fiber, and the gelling action when mixed with liquids all contribute to their satiating effects.

6. Gluten-Free - no gluten or grains!

7. Egg replacer - mix 1 tbsp with 3 tbsp water and let sit for 15 minutes. Will lower cholesterol and increase nutrient content of food! and its vegan.

8. Can be digested as a whole  - unlike flax seeds with are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground up to obtain nutritional benefits.

9. Dyslipidemia - showed to reduce triglycerides and bad cholesterol, while increasing good cholesterol or HDL.

10. Blood sugar regulation - regulate insulin levels, reducing insulin resistance and decreasing high levels of insulin in the blood.

(Original Link for chia seed facts)

Now that we know how good CHIA SEEDS are for us.. how and where do we use them in our cooking? Here are one and two great links I found with fun easy recipes! I am definitely going to try some of these out and post them soon. Time to put chia seeds in something other than my smoothies.

Because this is my favorite herb as of late…
10 Benefits of Coriander, also known as Cilantro!


Protects against Salmonella


Is a good source of fiber


Helps bind to heavy metal in your body


Is a great anti-inflammitory herb


Rich in magnesium, iron and phytonutrients


Lowers blood sugar


Relieves intestinal gas, and prevents nausea


Prevents urinary infections


Lowers LDL(bad cholesterol) and raises your HDL(good cholesterol)


Reduces menstral cramping and hormonal mood swings

Who knew that little herb did all that!
When I first started buying Cilantro I didn’t know what to use it for other than in tacos. And I live alone…so thats a lot of tacos for one girl. Foods I use cilantro in 1. tacos 2. burrito bowls 3. smoothies 4. hummus 5. garnish soup 6. garnish eggs.. You can really put it in anything, it adds flavor and its good for you!
here is the original link :)

Because this is my favorite herb as of late…

10 Benefits of Coriander, also known as Cilantro!

  • Protects against Salmonella

  • Is a good source of fiber

  • Helps bind to heavy metal in your body

  • Is a great anti-inflammitory herb

  • Rich in magnesium, iron and phytonutrients

  • Lowers blood sugar

  • Relieves intestinal gas, and prevents nausea

  • Prevents urinary infections

  • Lowers LDL(bad cholesterol) and raises your HDL(good cholesterol)

  • Reduces menstral cramping and hormonal mood swings

Who knew that little herb did all that!

When I first started buying Cilantro I didn’t know what to use it for other than in tacos. And I live alone…so thats a lot of tacos for one girl. Foods I use cilantro in 1. tacos 2. burrito bowls 3. smoothies 4. hummus 5. garnish soup 6. garnish eggs.. You can really put it in anything, it adds flavor and its good for you!

here is the original link :)

BANANA-BERRY SMOOTHIE WITH SPINACH

1 Banana
1 c. spinach
1/2 c. pineapple
1 c. cranberry juice
1 c. mixed berries (raspberries, blueberries, strawberries, blackberries)
1 tbsp chia seeds

-This makes about 2 servings…
-Very sweet!

BANANA-BERRY SMOOTHIE WITH SPINACH

1 Banana

1 c. spinach

1/2 c. pineapple

1 c. cranberry juice

1 c. mixed berries (raspberries, blueberries, strawberries, blackberries)

1 tbsp chia seeds

-This makes about 2 servings…

-Very sweet!