Okay, I am disclosing the recipe for my magical smoothies. I enjoy these bad boys most days of the week because 1. I am usually on the “run” moving from patient to patient, and/or shuffling my kids around to and from activities (activities I am usually involved in), 2. I need something to provide the most nutrition possible in a form that is acceptable to consume when in my office, and 3. I cannot afford to skip meals, or I will hit a wall and pass out. If you have trouble with bowel movements and don’t go after a day or 2 of these, then you need to seek out the help of a professional.
Ingredients
1 cup of unsweetened plant based milk such as unsweetened almond milk.
1 cup of water
2 tbsp or 14 grams of ground flax seeds
20 grams worth of plant based protein powder such as Garden of Like Sport (my favorite)
2.5-5gm of amla powder (2-3 times per week)
1 serving of any variety of frozen berries
1 serving of other frozen fruit (e.g. mango, pineapple, cherries or banana)
Directions
Place all ingredients in a decent grade blender (I am partial to my Blentec) and blend together on the smoothie setting. Enjoy!
The phrase “Lost My Marbles” and the many variations of it has become the way we allude to “losing it” or “going crazy” for quite some time.The origination of this phrase is less clear, but may have begun as far back as the late 19th century with “marbles” being things such as personal property, a man’s testicles (yes, you read that right), common sense, and lastly a person’s “wits”.Whenever this phrase began, it is clear that to “save your marbles” you are beginning to protect that which is important to you.I rather like the idea of “Save Your Marbles” being the act of protecting your brain as much as you possibly can, with acts that are completely within your control. When you work to save your marbles, you also may also save things such as your:
Heart
Veins
Looks
Sex Life
Emotional/Social relationships
Sleep quality
Sanity
June is Alzheimer’s & Brain Awareness Month. Here at Nutrition Map and His and Her Crunchy, we will be spending all month long sharing ways to protect your marbles. What are you doing to “Save Your Marbles”? Remember to add #saveyourmarbles.
This is an easy, quick dish that can be used as a hearty soup for 2 people or a dip serving about 4 people. I usually make a vegan cheese sauce from another website (Brand New Vegan). When I make this cheese sauce, I freeze about half of it to use at a later date. Feel free to use 2 oz of shredded cheese instead.
Ingredients
3 oz sliced kale (stripped from the stalk, then sliced)
1 cup black beans (if using canned, make sure to rinse)
4-6 oz diced tomato (any variety)
3 oz chopped scallions
1/2 cup salsa
2/3 cup frozen sweet yellow corn
2 cups of vegetable broth or reconstituted bouillon
It has been too long since I posted, so I thought with summer gardens and farmer's markets in full swing I would take advantage. Basil growing all over the place? Pesto time!
For those with walnut allergies, feel free to substitute with parmesan cheese.
Ingredients
2 cups basil leaves, rinsed and allowed to dry (if you have a salad spinner, use it)
1 tbsp garlic (about 4-6 cloves) or more (I use closer to 1/4 cup because, well, I love garlic)
3/4 cup walnuts
1 cup shallots
1 tbsp Italian Seasoning
1 tsp red pepper flakes
1-2 tsp salt
1/2 cup extra virgin olive oil
Directions
Place all ingredients in a food processor or blender.
We live in an extremely fast paced world. Many of us go nonstop from the moment our feet hit the ground, not even taking a break to eat. We eat in the car, at a desk or event standing, shoveling it all in. Slowing down during meal times is imperative to moving forward on your journey towards optimal health. I present to you one of my favorite and most inexpensive ways to slow down when eating: chopsticks. Using chopsticks at meal times really forces me to slow down, because there is just so much I can pick up with them. Although I have really improved my skills using them throughout the years, it always works to get me to slow down. One rule though: the plate stays on the table or at least away from your mouth. No “shoveling” the food in. How do you slow down?
When I buy zucchinis, I buy 4-5 at a time and use my “spiralizer” to make them into noodles. I usually use several cups immediately and pack the remainder into freezer safe containers, about 2-3 cups each. This recipe uses 1 container of my frozen zucchini spaghetti combined with whole wheat fettuccini. Serves 2. This recipe can totally be multiplied to make more servings.
Ingredients
2 oz dry whole wheat fettuccini noodles
3 cups of spiraled zucchini
1/2 cup water
1/2 cup thinly sliced carrots
2 oz shallots, chopped
3 oz sliced baby bella mushrooms
1/2 cup white beans
1 tbsp red curry paste
1/2 cup coconut milk
1 ounce chopped scallions (optional)
Prepared peanut sauce (optional)
Directions
1. Cook pasta according to manufacturer’s directions. If your zucchini is frozen like mine, you can use the boiling water to thaw quickly before putting in the pasta.
2. In another pot (4 quart minimum) or large sauté pan, combine the water, carrots, shallots, mushrooms, and beans. Heat on medium for 10-15 minutes until vegetables have soften.
3. Toss in the curry paste and coconut milk stirring until combined and heat for another 5 minutes.
Toss in pasta and serve immediately topped with scallions and peanut sauce (if using).
This is a simplified way of making this dish quickly and with less oil than the traditional version. This recipe will serve 2 people (or 1 if you really want, I won't tell anyone).
Ingredients
1 serving of frozen yuca (cassava), about 200 grams
1 tbsp olive oil
1 large shallot, sliced (approximately 1/2 cup)
4-6 garlic cloves (I go for 6 large ones)
Juice of 1/2 small lemon
Salt to taste
Directions
Place frozen yuca in a sauce pan of boiling water. Boil for 10-15 minutes until a knife able to slice easily (similar to when boiling potatoes). Save the water.
Heat olive oil separately in a skillet for 1-2 minutes at medium heat.
Add shallots and garlic to the olive oil, stirring often for 3-5 minutes until the shallots become somewhat translucent. Don’t walk away or your garlic may burn, then yuck!
Remove yuca from the boiling water and slice into 1 inch pieces.
Add yuca to the skillet with shallots and garlic. Toss to combine.
Add 1/4 cup of the boiling water. Continue heating and stirring until water reduced.
Toss in the lemon juice and serve. My favorite is with black beans and guacamole (and roast pork for you omnivores out there).
This is a super easy meal that is ready in about the same amount of time is takes to cook the pasta. I chose tofu, however I am sure any protein (e.g. chicken, wheat gluten etc.) you choose will go well in this dish. Serves 1 and easily multiplied
Ingredients
1/2 cup of water
2 oz onion of choice (scallions or shallots work great), chopped
3 oz chopped celery
1/2 cup chopped tofu
1/2 cup buffalo sauce
2 oz whole wheat penne
1 oz cheddar style cheese (vegan or dairy based)
1-2 oz sour cream or mayo (vegan or dairy based), optional
Directions
Cook penne according to package directions.
Boil 1/2 cup of water in a separate pot until boiling.
Add onions & celery and boil until reduced.
Add tofu and buffalo sauce and heat for 5 minutes.
Add cooked pasta, “cheese” and cream or mayo if using.
The United Nations has declared 2016 the “International Year of Pulses” to raise the awareness of their nutritional prowess and sustainability in food production. Pulses refers to the edible seeds in certain plants. This is their way of saying “eat more beans, peas and lentils” my friends. They are good for your body and good for your planet. Most recipes and meal/snack ideas I post will incorporate pulses of some sort. Below is a total treat for me from Taco Bell. Soft bean al fresco tacos (I added some vegan “cheese” I made last night, but they are great without them too), topped with, you guesses it, more beans with red sauce (no cheese), plain potatoes and pico de gallo. Oh and a side of guacamole, of course. A gut buster in more ways than you can imagine. Beans: They really are magical.
Nutrition Map 