Recipes

Shakes: 

chia seed, flax seed base and spinach

Mango, banana

chocolate, strawberry, 

blueberry, yogurt, 

peach, mango

chocolate, peanut butter banana

Almond, mango

Peacan, pear raspberry 

 

Desserts:  

chocolate mouse

chocolate truffle  

chocolate bars

black bean chocolate dessert

giant bean dessert

quinoa dessert

 

100 percent fruit cake

 

Pita bread

Guacamole

Muffins without added sugar

Brown rice

quinoa salad

bean salad

 

 

 

 




Non-Toxic Cookware

We spend so much time and effort eating healthy. It's equally important to educate ourselves about cookware and bakeware that can help us prepare healthy meals. 

The main issue with common nonstick and aluminum pots and pans is that they can leach hormone-disrupting chemicals and toxins into food. But choosing non-toxic cookware can be confusing. After much reading and trial and error, here is what I recommend.

Nonstick/ Teflon: Get rid of it. Nonstick cookware contains a carcinogenic chemical called perfluorooctanoic acid (PFOA), which emits toxic fumes that you inhale every time you cook with these pots and pans.

Cast Iron: I love old-fashioned cast iron cookware. It's durable, versatile and easy to use, after you get the hang of seasoning it. (This is a great set of instructions: http://www.thekitchn.com/how-to-season-a-cast-iron-skillet-cleaning-lessons-from-the-kitchn-107614.) If you have low iron in your body, cooking in cast iron provides a simple and excellent way to increase the iron in your diet. If you don't want to consume additional iron, enameled cast iron is another choice. My favorite brands are Lodge and Le Crueset.

Stainless Steel: This is always a good choice. Stainless steel pots and pans can be used in so many different ways. You might not think of it, but my stainless steel rice cooker is simple to use and cooks brown rice perfectly well.

Silicone Bakeware: Finding the right bakeware is tricky. Cast iron, stainless steel and glass require a lot of oil and they still stick; aluminum chips easily and leaches into your food. The best bakeware I've found, by far, is Demarle at Home. Their well-known Silpat and other Flexipans are made of silicone (contributing nonstick properties) and woven glass (for even conductivity and cooking). It's not necessary to spray, oil or flour these pans. In addition, the Flexipan conforms to European and U.S. silicone regulations. It's FDA-approved, kosher and has been awarded the NSF certification for safety and quality design. This bakeware also carries a limited lifetime warranty. 




Peanut Butter Chocolate Shake

Ingredients:

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 1 cup water
  • 1/2 cup peanuts
  • 1 cup spinach 
  • 1 cup frozen strawberries
  • 1 tsp unsweetened chocolate powder (or more)
  • 1 banana

Directions: In the blender cup, soak chia seed and flax seed in one cup of water in the fridge overnight. In the morning, add the chocolate powder and blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.




Blueberry Yogurt Shake

Ingredients:

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 1 cup frozen blueberries
  • 1/2 cup plain yogurt
  • 1 banana (optional) 

Directions: In the blender cup, soak chia seed and flax seed in one cup of water in the fridge overnight. In the morning, blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.

 

 




Strawberry Banana Shake

Ingredients:

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 1 cup water
  • 1 cup spinach 
  • 1 cup frozen strawberries
  • 1 banana

Directions: In the blender cup, soak chia seed and flax seed in one cup of water in the fridge overnight. In the morning, blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.

 




Peach Pecan Shake

Ingredients: 

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 2 TBSP pecans
  • 1 cup water
  • 1 cup spinach
  • 1 cup frozen peaches
  • 1 banana (optional) 

Directions: In the blender cup, soak chia seed, flax seed and pecans in one cup of water in the fridge overnight. In the morning, blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.

 

 

 




Mixed Berry Shake

Ingredients:

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 1 cup water
  • 1 cup spinach  
  • 1 cup frozen mixed berries
  • 1 banana (optional) 

Directions: In the blender cup, soak chia seed and flax seed in one cup of water in the fridge overnight. In the morning, blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.




Chocolate Pear Shake

Ingredients:

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 2 TBSP pecans
  • 1 cup water
  • 1 tsp unsweetened chocolate powder
  • 1 cup spinach  
  • 1 cup pear chunks 
  • 1 banana (optional)

Directions: In the blender cup, soak chia seed, flax seed and pecans in one cup of water in the fridge overnight. In the morning, add the chocolate powder and blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.




Mango Almond Shake

Ingredients:

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  • 1 TBSP chia seed
  • 1 TBSP flax seed
  • 1 TBSP almonds
  • 1 cup water
  • 1 cup frozen mango chunks
  • 1 cup spinach or baby kale
  • 1 banana (optional) 

Directions: In the blender cup, soak chia seed, flax seed and almonds in one cup of water in the fridge overnight. In the morning, blend the mixture until it's fluffy. Add remaining ingredients and blend (use pieces of banana to increase sweetness to taste). If you prefer a thinner consistency, add water. You may adjust the ingredient amounts to your liking. Avoid adding too much more fruit to prevent the smoothie being too high in sugar.