5-Ingredient Pumpkin Mousse

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This time of year when the weather starts to cool, I get a hankering for creamy and smooth pumpkin pie. This decadent 5-ingredient pumpkin mousse hits the spot and is loaded with good for you whole, real foods! Win win and I get to feel like I’m noshing on dessert without the sugar insult to my body.

Check it out, the perfect Fall dessert or afternoon snack to satisfy your cravings for a pumpkin-y treat this fall. So healthy you can even enjoy for breakfast.

Packed with protein, healthy fats plus Calcium, Iron and Vitamin A!

pumpkin mousse (800x531)

 

Ingredients:

½ cup hemp seeds

½ cup pumpkin

8 drops stevia

¼ tsp. cinnamon

¼ tsp. vanilla extract

Method:

1. Measure out hemp seeds then add to food processor and process until ground up.

2. Add remaining ingredients and blend until smooth and well combined.

3. Chill before serving.

Yield: 2 Servings

Nutritional Information: 265 Cals, 21g Fat, 7g Carbs, 4g Fiber, 3g Sugar, 15g Protein

Vitamin A 150%, Calcium 36%, Iron 38%

My recipe is featured on Vitacost.com, where I get all my baking ingredients for less.

Brown Rice Cous Cous Salad {gluten free, dairy free}

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No grain cooks faster than cous cous, but this grain comes from wheat. I recently found out about brown rice cous cous from Vitacost.com and I’m hooked! It’s gluten free because it’s made from roasted brown rice, and the flavor is nutty and satisfying. You can cook the brown rice then toss remaining ingredients in the pot to makes this a beautiful one-pot meal.

 

For more one-pot meals, check out my free download: One-Pot Family Meals for Fall. My gift to you!

Read more →

Persian Lime Watermelon Salad

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When I think about summer, watermelon is definitely one of those summer season foods I enjoy. Cooling and hydrating, some days I just can’t get enough.

This salad is loaded with iron from both spinach and pumpkin seeds. Vitamin C in the watermelon helps your body absorb the iron. Persian Lime infused oil and Jalapeno Lime Balsamic vinegar gives a wonderful flavor to this tasty salad. Read more →

New 28-Day Clean Eating Program with SloBody!

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I’ve partnered with SloBody and created a 28-day Clean Eating Program. Many people may not be familiar with clean eating so I’m going to break it down for you!

What is Clean Eating?

There are so many different diets out there and all of them promise a sleek, slim, and sexy new you in just a couple of days or weeks. Many of us have tried too many to count AND can count more failures than successes in these endeavors AND have gained back all we have lost and then some.

When deciding what to eat, how often do you listen to YOUR OWN BODY instead of listening to the ‘media health experts’ reporting on what food is supposed to be the best new food? 10 years ago margarine was the best choice, now butter is back. Eggs are good; eggs are bad; eggs are good again. Who can keep up? The problem with cookie cutter nutrition guidance is that some foods may not be good for your unique body.

So what way of eating truly works and is something you can follow for a life time? The Clean Eating way of eating is your answer. This means you eat mostly whole, unprocessed foods most of the time. Using the rule of thumb 90/10 or 80/20 if you are just starting out. You don’t have to eat perfectly clean 100% of the time, it’s what you eat most of the time that counts!

Clean Eating does mean planning meals ahead, but as the saying goes, “when you fail to plan, you plan to fail.” If you are new to this way of eating, seeking an expert to guide you is your best move. An expert such as a Certified Health Coach, can help you plan meals that you will actually eat, and meals that work best for your body. Most diets do not consider your individual needs and that just sets you up for failure. Hiring an expert to learn the Clean Eating way of eating can ensure your success not only in the short term, but in the long run as well.

So what is Clean Eating you ask? Here are the basics:

· Eating whole, minimally processed foods. Stick to the perimeter of the grocery store. Skip frozen meals, packaged snacks, cookies, crackers

· Fresh produce, think fruits and veggies (local and organic are best). Stick to the clean fifteen and dirty dozen list for guidance: http://www.ewg.org/foodnews

· Lean and clean proteins: See Clean Protein Sources section in this manual for details, think fish and animal proteins from sustainable and organic sources, nuts, seeds, beans, lentils

· Whole, intact grains: rice, quinoa, millet, rolled or steel-cut oats, amaranth, sorghum, cous cous (contains gluten), barley (contains gluten)

· Healthy sources of oils and fats, your body needs fat to absorb important nutrients, cushion your joints, give you soft skin and silky hair, helps you feel full longer. High quality olive oil, grapeseed oil, avocados, nuts, coconut oil

· Focus on drinking water as your best beverage, avoid sugary and highly caffeinated drinks

· There is no perfect way of clean eating, follow the basics and you will achieve better health, aim for 80% clean eating, 20% discretionary

Are ready to discover what actually fuels your engine properly and get your body running as efficiently as a racecar?

Check out the 28-day Clean Eating Program: http://slobody.com/training/kickstart/.

And one of the best parts, you can do it from anywhere! All your tools and coaching are online.

20140427_131253 (480x640) chicken stir-fry (640x624) veggie burger (480x640)

Homemade Grillable Veggie Burger {vegan, gluten free}

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Grilling season is here! Save money and eat lighter with homemade black bean burgers. Ground flax and bread crumbs are used to bind the burgers. Shredded carrots sneak in more veggies! Serve over a bed of shredded lettuce and top with avocado slices (my favorite burger topping) or add classic mustard and ketchup.

If you prefer to make your own black beans instead of using the prepared canned recipe, I have included my simple crockpot method. This makes a lot of beans for a huge cost savings! These burgers are good for your wallet and your belly Smile

This recipe is featured on Vitacost.com, click the link to check it out:

http://blog.vitacost.com/food-and-drink/grillable-gluten-free-black-bean-burgers.html

veggie burger (480x640)picmoneky

Print
Homemade Grillable Veggie Burger {vegan, gluten free}

Yield: 4 Burgers

Calories per serving: 200

Fat per serving: 1

Ingredients

    Ingredients for homemade crockpot black beans:
  • 2 cups dried black beans if soaking and cooking (see crockpot method below)
  • 1 tsp each cumin and turmeric
  • stir in 1 tsp. sea salt after black beans are done cooking
    • Ingredients for black bean burgers:
  • 3 cups prepared black beans (divided)
  • 1 T. ground flaxseed + 3 T. water (mix together and set aside until it gels)
  • 1 carrot, grated (about ½ cup)
  • 1/2 cup brown rice bread crumbs
  • 1/4 t. each cumin, turmeric, oregano, garlic powder (or favorite spices)
  • 1/2 t. sea salt
  • Burger fixings:
  • Shredded lettuce
  • 1 Avocado sliced
  • Ketchup + Mustard

Instructions

    Method to make crockpot black beans:
  1. Using your crockpot ceramic container, add 2 cups dried black beans and fill with water so beans are covered, plus an extra inch or 2.
  2. Allow to soak overnight or at least 8 hours.
  3. Drain and rinse beans really well, remove any damaged beans or excess skin floating in the water.
  4. Pour beans into crockpot ceramic. Add enough water to cover beans, then add another inch of water over the beans.
  5. Add 1 teaspoon dried cumin and turmeric powder.
  6. Cover and set crockpot to cook on Low setting for 6-8 hours, until beans are fully cooked and softened to your liking.
  7. Drain excess water, then stir in 1 tsp. sea salt.
  8. Proceed with recipe below to make fabulous black bean burgers! You will have leftover beans to make extra burgers or for another recipe.
    9. Method to make burgers:
  9. Drain and rinse black beans, set aside in a bowl.
  10. Add to a food processor, 2 cups black beans along with brown rice bread crumbs, shredded carrots. Pulse until mostly smooth with some chunks.
  11. Add flaxmeal and spices, pulse to combine.
  12. Remove bean mixture from food processor and combine with remaining 1 cup of whole black beans. Mix with your hands in a large bowl or on a large cutting board.
  13. Divide into 4 portions and form 4 burgers of equal size so they cook at the same rate.
  14. Grill (place a sheet of foil underneath burgers) on medium-low heat about 8-10 minutes, these cook at a gentle heat, unlike meat burgers.
  15. Black bean burgers with become crisp on the outside and stay soft on the inside.
  16. Serve over a bed of shredded lettuce and top with sliced avocado and your favorite burger toppings.
  17. Enjoy!

Notes

Nutritionals: (1 burger) 200 calories, 1g Fat, 35 carbs, 11g Fiber, 1g Sugar, 12g Protein

https://www.totalhealthcounseling.com/2014/homemade-grillable-veggie-burger-vegan-gluten-free/