Wild Blueberry Power Smoothie

Wild blueberries are different than regular cultivated berries. They have a much more intense flavor that is tart and sweet. These flavors are perfect for a sweet smoothie! Wild blueberries have twice the antioxidant capacity than cultivated berries. Plus they are packed with manganese and fiber and have less sugar than cultivated berries. Frozen wild blueberries are incredibly easy to use and are great in many baking recipes or used to top yogurt, pancakes, waffles, etc. Look for wild blueberries at your favorite grocery store there are many brands including store brand wild blueberries.

*Sponsored post


Wild Blueberry Power Smoothie

Ingredients

  • 1/2 cup frozen wild blueberries
  • 1/4 cup frozen mango
  • Handful frozen spinach or kale
  • 1 tbsp chia seeds
  • 1 scoop unsweetened protein powder
  • 1 cup coconut milk

Directions

Add all ingredients to a blender (I like to add the milk last) and blend until smooth!

Number of servings: 2 | Serving size: 1 cup smoothie
Calories: 132, total fat: 4 g, total carbohydrates: 14 g, dietary fiber: 6 g, sugars: 8 g, protein: 10 g

What is you favorite way to enjoy wild blueberries? Tell me below!

Raquel

By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries and am eligible to win prizes associated with the contest. I was not compensated for my time.

Winter Kale Salad

Pomegranates are called the jewel of winter. The tiny pink arils burst in your mouth with a sweet and tart juice. They are packed with antioxidants that produce an anti-inflammatory effect. They also contain fiber, vitamin C, vitamin K, folate and potassium.

I love eating the arils by the spoonful. You can also add them to a spinach or kale salad, your morning yogurt or oatmeal, or cook the arils down to make a sauce or vinaigrette. Don’t forget you can extract the juice and add it to a cocktail for the weekend. It takes a little bit of work to get to the arils, but it’s worth it and there are plenty of YouTube tutorials to help you do it! Make this salad during your meal prep and store in a mason jar for the week.


Winter Kale Salad

Ingredients

  • 2 cups kale, chopped
  • 1/4 cup Brussels sprouts, shredded
  • 1 small roasted beet, diced
  • 1/4 cup pomegranate arils
  • 1/4 cup cooked quinoa
  • 1 tsp hemp seeds
  • 1/4 cup walnuts, chopped
  • Vinaigrette: Juice 1/2 lemon, 1 tsp Dijon mustard, 1 tbsp olive oil, salt and pepper

Directions

Combine ingredients for vinaigrette in a small bowl and set aside.  Massage the kale before placing it in you salad bowl – this helps to break down the fibers and make it more pleasant to eat. Add Brussels sprouts, beet, pomegranate arils, quinoa, hemp seeds and walnuts. Toss to combine. Top with homemade dressing.

Number of servings: 1 | Serving size: 1 salad
Calories: 597, total fat: 39 g (healthy fats!), total carbohydrates: 53 g, dietary fiber: 10 g, sugars: 11 g, protein: 16 g

What is your favorite way to eat pomegranate? Tell me below!

Raquel

Wild Blueberry Jam Crostini

Wild blueberries are different than regular cultivated berries. They have a much more intense flavor that is tart and sweet. These flavors are perfect for this holiday appetizer recipe! Wild blueberries have twice the antioxidant capacity than cultivated berries. Plus they are packed with manganese and fiber and have less sugar than cultivated berries. Frozen wild blueberries are incredibly easy to use and are great in many baking recipes or used to top yogurt, pancakes, waffles, etc. Look for wild blueberries at your favorite grocery store there are many brands including store brand wild blueberries.

*Sponsored post


Wild Blueberry Jam Crostini

Ingredientsblueberry-crostini-5

  • 10 oz frozen wild blueberries
  • Juice 1/2 lemon
  • 2-3 sprigs fresh thyme
  • Whole wheat baguette
  • 4 oz goat cheese
  • 2 tbsp honey

Directions

In a small saucepan, combine frozen wild blueberries, juice of half a lemon and thyme leaves from 2 sprigs. Cook for 10-15 minutes until mixture reduces and thickens while stirring on occasion. Meanwhile, cut baguette on a diagonal into 1/2 inch slices. Toast the slices. Spread each slice with goat cheese and drizzle with honey. Top each slice with wild blueberry jam and sprinkle with some fresh thyme.

Number of servings: 6 servings | Serving size: 2 crostini
Calories: 120, total fat: 4 g, total carbohydrates: 17 g, dietary fiber: 2 g, sugars: 10 g, protein: 4 g

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How do you like to use wild blueberries? Tell me below!

Raquel

By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries and am eligible to win prizes associated with the contest. I was not compensated for my time.

Dark Chocolate Cherry Oat Bars

The perfect afternoon pick-me-up is some chocolate. These Dark Chocolate Cherry Oat Bars totally satisfy my chocolate craving. Dark chocolate has less sugar than milk chocolate and semi-sweet chocolate. Plus, I’m sure you know that chocolate is packed with antioxidants! A good quality dark chocolate will contain extra flavanols and fiber compared to other types of chocolate. Flavanols are a phytonutrient that may be beneficial for heart health. One ounce of dark chocolate contains 2 grams of fiber, 13 grams of sugar (less than other chocoalte) and 13 mg of calcium.


Dark Chocolate Cherry Oat Bars

Ingredientsdark-choc-cherry-2

  • 1 1/4 cup rolled oats
  • 2 tbsp ground flaxseed
  • 1/2 tbsp cinnamon
  • 1/8 tsp salt
  • 1/2 cup almond butter
  • 1/3 cup agave
  • 1/4 cup dried cherries
  • 1/4 cup dark chocolate chips

Directions

In a microwave safe bowl melt together the almond butter and agave for about 30 seconds. Add more time if needed. In a large bowl, combine oats, flaxseed, cinnamon and salt. Add warm almond butter and agave mixture. Next, stir in dried cherries and chocolate chips. The chocolate chips should melt some from the warm almond butter mixture. Line a baking dish with parchment paper. Press oat mixture into the dish and freeze for one hour. Cut into bars and store in the refrigerator.

Number of servings: 9 | Serving size: 1 bar
Calories: 207, total fat: 11 g, total carbohydrates: 41 g, dietary fiber: 4 g, sugars: 8 g, protein: 6 g

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What is your favorite snack to make at home? Tell me below!

Raquel

Maple Lavender Mini Cakes {Low FODMAP}

These pretty little cakes are low FODMAP, gluten free, dairy free and the perfect relaxing snack. Using lavender in cooking is similar to using an herb. Lavender is filled with antioxidants and phytochemicals. It is known for its calming effects. You can steep the leaves or eat these mini cakes to help relax and relieve some stress. Lavender also comes as an essential oil which can be used in aromatherapy. A little secret… in my head these were going to be muffins, but some technical difficulties in my apartment kitchen lead to mini cakes instead and I’m not mad about it. Think of these as a spice cake with and herbal twist.

*Sponsored post


Maple Lavender Mini Cakes

Ingredientslavender-3

  • 1 cup oat flour
  • 1 cup almond meal
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 2 eggs
  • 1 tsp vanilla
  • 1/4 cup plain almond yogurt
  • 1/4 cup maple syrup
  • 1/4 cup plain almond milk
  • 1 tbsp lemon juice
  • 1/2 tsp cinnamon
  • 1 tbsp lavender
  • Glaze:
  • 1/4 cup plain almond yogurt
  • 2 tbsp maple syrup
  • 1 tsp lemon juice

Directions

Preheat oven to 350 degrees F. Spray two mini loaf pans with nonstick cooking spray. Combine dry ingredients in a large bowl and set aside. Whisk together wet ingredients in a separate bowl. Add wet ingredients to dry and combine. Gently stir lavender into batter. Evenly distribute batter into the loaf pans and bake for 20-25 minutes until toothpick comes out clean. While cakes are baking, make glaze by mixing together plain almond yogurt, maple syrup and lemon juice. Once cakes are cool add glaze and sprinkle with extra lavender.

Number of servings: 8 | Serving size: 1/4 mini cake
Calories: 248, total fat: 11 g, total carbohydrates: 30 g, dietary fiber: 4 g, sugars: 8 g, protein: 8 g

This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

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Have you ever tried using lavender in cooking? Tell me below!

Raquel

“By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”

Blackberry Pie Chia Jam

Blackberries, or bramble berries, grow on thorny bushes in clusters just like grapes. They are rich in antioxidants obvious due to their rich dark color. In fact, they have one of the highest antioxidant contents per serving than any other food. The phytonutrient anthocyanin gives blackberries their glossy shine. This combination of antioxidants and phytonutrients may reduce the effects of Alzheimer’s and dementia and may reduce your risk of cancer. Blackberries contain about 40 calories per cup plus plenty of vitamin C and vitamin K. Combined with chia seeds you will also get omega-3 fatty acids.

I surprised myself with this recipe. It tastes just like blackberry pie! Spread this on toast or waffles in the morning and you’ll be set for the day.


Blackberry Pie Chia Jam

IngredientsBlackberry Jam 1

  • 1 cup fresh blackberries
  • Juice of half lemon
  • 1 tbsp agave
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 1 tbsp chia seeds

Directions

In a small saucepan over medium heat add the blackberries and a splash of water. Mash the blackberries with the back of a spoon as they begin to heat up. After about five minutes the blackberries should be softened. Add lemon, agave, vanilla and cinnamon. Stir to combine. Transfer blackberry mixture to a jar. Allow to cool slightly. Add chia seeds and combine so that all the seeds are coated. Allow to sit for 2-4 hours. Your jam is ready!

Number of servings: 6 | Serving size: 2 tablespoons
Calories: 31, total fat: 1 g, total carbohydrates: 6 g, dietary fiber: 2 g, sugars: 4 g, protein: 1 g

Blackberry Jam 2

What’s your favorite way to use chia seeds? Tell me below!

Raquel

Berry Mint Fruit Salad

Berry season is my happy season. The bright colors, the sweet flavors, and the antioxidants make for a delicious treat no matter how you use your berries. If I had to rank them in order of favorites it would have to be blackberries, raspberries, blueberries, strawberries. When blackberries are perfectly ripe there’s no stopping my snacking on them! Berries are low in calories (around 50 calories per cup), high in vitamin C, fiber, and antioxidants. I love using this fruit salad in place of maple syrup or agave on waffles and pancakes. It’s also great as a small dessert… or on top of ice cream if you’re feeling wild. Don’t let those berries go to waste! This is a great recipe to use the day you buy berries or right before you think it’s time to throw them out.


Berry Mint Fruit Salad

IngredientsDSC_1092

  • 1 cup blackberries
  • 1 cup raspberries
  • 1 cup strawberries, quartered
  • 1 mango, diced
  • Juice 1 lime
  • 2 tbsp honey
  • 2 tbsp fresh mint, chopped

Directions

Combine berries, mango, lime, honey, and one tablespoon fresh mint in a bowl. Let sit for at least an half an hour for the flavors to come together. Top with additional tablespoon of mint and serve.

Number of servings: 8 | Serving size: 1/2 cup
Calories: 66, total fat: 0 g, total carbohydrates: 16 g, dietary fiber: 3 g, sugars: 13 g, protein: 1 g

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What’s your favorite fruit salad combo? Tell me below!

Raquel

Tomato Basil Salad

Tomatoes come in all shapes and sizes. There are cherry tomatoes, grape tomatoes, plum tomatoes, roma tomatoes, beefsteak tomatoes – the list goes on and on! A few weeks ago I used these mini heirloom tomatoes from Trader Joe’s for another recipe and I can’t get enough of them! Tomatoes are a great source of vitamin C, potassium, and the antioxidant lycopene. Lycopene is part of the carotenoid family which give tomatoes their red color. There is some evidence to suggest lycopene can protect against certain types of cancer and reduce your risk for heart disease by decreasing LDL cholesterol and blood pressure.

This recipe is super simple! But, that doesn’t make this any less tasty. I love putting this on top of store bought or homemade pizza. Especially Trader Joe’s Organic Spinach & Ricotta Pizza. You can double or triple this recipe to serve as a side dish or simple salad.


Tomato Basil Salad

IngredientsDSC_0910

  • 1 cup mini heirloom tomatoes
  • 1 clove garlic, minced
  • 2 tbsp fresh basil leaves
  • 1 tbsp olive oil
  • Pinch of salt and pepper

Directions

Cut the tomatoes in quarters and add to a small bowl. Chiffonade the fresh basil leaves and combine with the tomatoes. Throw in the garlic, olive oil, salt, and pepper and toss to combine. Let marinate for about 15 minutes.

Number of servings: 2 | Serving size: 1/2 cup
Calories: 85, total fat: 7 g, total carbohydrates: 5 g, dietary fiber: 2 g, sugars: 3 g, protein: 1 g

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Tomatoes and basil is one of my favorite combinations. What is your favorite veggie (or fruit) and herb combo? Tell me below!

Raquel

Cacao Espresso Smoothie

DSC_0319Have you heard of cacao nibs? These little nuggets are crumbles of whole cacao beans. Basically, they are little bits of pure chocolate. They are filled with antioxidants, vitamins, minerals, and fiber. Cacao fruit grows in tropical regions such as Peru.

One teaspoon of these nibs provides 20 calories and 9 mg of magnesium. This mineral helps maintain muscle and nerve function, regulate blood glucose levels and the production of energy and protein, and supports our immune system. Plus, one ounce of cacao nibs has 9 grams of fiber. Cacao nibs are slightly bitter, but just picture super dark chocolate in tiny bites. Adding them to this smoothie with espresso and coffee just seemed like the perfect combination! This is a great smoothie to wake up with.


Cacao Espresso Smoothie

IngredientsDSC_0312

  • 1 frozen banana
  • 2 teaspoons espresso powder
  • 1/2 cup unsweetened almond milk
  • 1/2 cup brewed coffee, chilled
  • 1 tbsp cacao nibs
  • 1/2 scoop chocolate protein powder
  • Handful of ice

Directions

Add all ingredients to a blender and give it a whirl! Top with extra cacao nibs.

Note: I love keeping Starbucks Iced Coffee in my refrigerator for mornings when I’m running late and it’s perfect to use in this smoothie.

Number of servings: 2 | Serving size: 1 cup
Calories: 120, total fat: 3 g, total carbohydrates: 18.6 g, dietary fiber: 4.4 g, sugars 9.8 g,
protein: 4 g

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This smoothie is my favorite on a lazy Saturday morning. What’s your favorite weekend smoothie? Tell me below!

Raquel

Goji-Go Trail Mix

DSC_0247Goji berries or wolfberries are native to parts of Asia and Europe. They are considered  “superfood” and for good reason! If you’ve never tried a goji berry they taste similar to a dried cranberry and have a raisin-like texture. You can use these antioxidant packed berries on oatmeal, yogurt, or salads, in trail mix, or just pop ’em in your mouth.

Nutritionally, goji berries are a complete protein since they contain 18 amino acids (11 of which are essential), as well as plenty of vitamin A, vitamin C, selenium, iron, and fiber. All those nutrients and antioxidants help promote glowing skin and can give your immune system a boost. I’ve shared with you my favorite way to enjoy goji berries below – a quick recipe that doubles as a quick snack!


Goji-Go Trail Mix

Ingredients

  • 1/4 cup goji berries DSC_0230
  • 1/4 bar 72% dark chocolate, chopped
  • 2 tbsp unsweetened coconut flakes
  • 1/2 cup unsalted almonds
  • 1/4 cup banana chips

Directions

Add all ingredients to a bowl and combine. Enjoy on the go!

Note: Use at least 70% dark chocolate. Also, you can find unsweetened coconut flakes in most grocery stores now. Bob’s Red Mill makes this product along with some other brands.

Number of servings: 2 | Serving size: 1/2 cup
Calories: 330, total fat: 24 g, total carbohydrate: 21 g, dietary fiber: 6 g, sugars: 11 g, protein: 10 g

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What’s your favorite healthy trail mix? Tell me below!

Raquel