To continue with my theme of National Nutrition month, this week I wanted to share some recipes and “Try This” foods that I often recommend people add to their meals. Kale, avocados, and oatmeal are all foods that are packed with great nutrition. Also adding more vegetables to your meals helps to add a nutritional punch to your day. Kale is known for being one of the nutrient dense foods that are available. It’s high in calcium, iron and many vitamins, helps the body to detox. Unfortunately, most people don’t know how to prepare kale, so they don’t like it when they first try it. I make a kale pesto (below) that tastes great and can be added to top salads, meats, or on a turkey sandwich. You can also add kale to your morning smoothies to get your day started right. Below are some of my favorite recipes that you can try to help your family eat better.
Also, I recommend trying things like replacing white flour with ground oats, ground coconut or ground almonds. Replace white sugar with alternatives like real maple syrup, raw, local honey, or agave nectar, however you still need to use these sweeteners in moderation.
Healthy chocolate mousse:
one ripe avocado
3T coconut milk
2T pure cocoa
2T agave nectar
1 slice of orange with the peel on (optional)
Blend in a bullet blender (add more coconut milk for creamier consistency, more cocoa for darker chocolate). Adjust agave nectar to taste (in moderation).
Kale pesto:
1/3 cup almonds or walnuts
1/3 cup virgin olive oil
1/6 cup lemon juice or apple cider vinegar
1/2 cup coconut water (optional- you can use regular water)
as much kale as you can fit in a bullet blender. Blend. Add more kale, blend again.
Mashed cauliflower-
Try it in place of mashed potatoes (or add to boiled red potatoes if you want to gradually change your current meals) to add vegetables with your diet:
Steam a bag of cauliflower until it is soft (but not mushy).
While it is still hot, put it in a bullet or blender.
Add 1/3 cup of almond milk and 1 T coconut oil.
Blend until smooth.
Serve as you would mashed potatoes.
Healthy pancakes
1 cup old fashioned oats. Blend in a “bullet” food processor or a blender.
1 scoop quality protein powder (optional). I use Arbonne Essentials vanilla for this- which is a vegan, good tasting protein).
1 egg + 2 egg whites.
Mix ingredients together. You can also add things like oat bran and ground flax seed to bump up the fiber content and nutritional value.
Add fresh blueberries or sliced bananas.
Put coconut oil in a non-stick frying pan and add the batter. When one side starts to bubble, flip to the other side. Serve with raw, natural (preferably local) honey or REAL maple syrup (NOT the processed, stuff- the stuff that comes straight out of a maple tree is the only syrup you should use). Top with fresh fruit. You can add 1 tablespoon of natural peanut butter on top if you like.
Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].