RECIPE: Hemp Seed Pesto

Love Pesto? Is it weird to want to rub fresh basil leaves all over me? That fragrance, so crisp and clean.  I can’t help but pause and sniff it in once I’ve plucked off a fresh leaf.  But, I digress…

Pesto…it’s not just for pasta!  Make some to smear on sandwiches instead of mustard or mayo, scramble it in eggs, add a dollop to a cracker with a smidgeon of salmon, or smother it on shrimp or chicken.

A client recently sent me a clever recipe for kale and hemp seed pesto, that I reworked to retain my friend, basil.  This is a great option for folks with nut allergy!

Hemp Seeds are a protein rich superfood! Basil is an alkaline cancer-fighter, garlic lowers cholesterol and keep vampires away (2 birds, on stone) and lemon helps detoxify!

Hemp Heart Pesto

INGREDIENTS:

1/2 cup Hemp Seeds (hemp hearts)

1 Garlic clove, chopped or pressed

2 cups Basil, chopped

2 Tbsp lemon juice

1/4 cup Olive Oil

Sea Salt and ground Pepper to Taste

INSTRUCTIONS:

In a blender combine the above ingredients; start with hemp seeds and garlic, add basil , lemon juice and spices, finish with olive oil.  Use a spatula to scrape in to glass container for storage.

Makes about 1/2 cup (which is a lot of pesto!) Store what you don’t use immediately in a jar in fridge for a week or so. Freeze what you won’t use in near future. Or use as a facial masque. (not really…though maybe?)

RECIPE: Curry Egg Salad

OK, I’ve got to give a “shout out” to my “other mother”, Karen, on this one, because I’ve always LOVED Egg Salad, but never in my egg salad experiences had I tasted the deliciousness of a CURRY egg salad.  Don’t knock it ’til you’ve tried it! She uses mayo, but I subbed plain greek yogurt for mayo here, not because mayo itself is bad, but because a lot of mayo nowadays has EDTA in it, which is made from a known carcinogen (put plainly: that junk causes cancer y’all!).  EDTA is actually in a lot of things, from shampoos and lotions to cereals and crackers. (Yuck!) But the recipe tastes better with mayo, so find a chemical-free kind. eggs INGREDIENTS:

8 peeled hard-boiled eggs (get the free of antibiotics, hormones, and cage-free kind, they taste better and don’t cause your cells to go all cancerous on ya’)
1/2 cup all-natural mayonnaise OR plain Greek yogurt (your choice, or a combo of both?)
1/4 cup chopped onion OR chopped celery (your choice, or try both?)
2 tsp Dijon mustard (some folks used plain ole’ yellow mustard too)
2 dashes hot sauce 
1/2 Tbsp curry (Trust me, this is what makes it good! You can use more if your eager)
sea salt & ground pepper to taste
eggs hard boiled
Boil Eggs for ~ 10 minutes (they should float when they are done)
Then strain and put in to ice-cold water for 5 minutes.
Once eggs have cooled, tap side of each egg on a hard surface and roll the egg to gently crack shell.
Peel off all shells and then rinse eggs to make sure there are no residual pieces of shell.
Chop eggs and place in to medium-sized boil.
Add the remainder of the ingredients and stir.
Store in fridge.
Serve on toast, with crackers, or wrapped in a lettuce leaf.
egg salad

RECIPE: Loco for Coco Smoothie

Don’t let the greens fool you!

This sweet treat has no added sugar or sweeteners, but could be your favorite new dessert!

Try this guilt-free, gluten-free, vegan, all natural, sustaining blood sugar smoothie–you will NOT be disappointed.  loco coco smoothie

In a blender combine:
2 handfuls Spinach (or kale)
1 handful (~1 cup) ice
1/3 cup Coconut unsweetened
3 dates
2 tsp cinnamon
1/2-1 cup almond milk
Blend and Believe. (how delectable this simple, nutritious smoothie tastes)

Get Clean this 2015! DETOX MEAL PLAN

A lot of us are motivated at the beginning of the year to make some big changes in our lives.  Some of our vow every year to “get healthy” or “read more” or “remember people’s names”.  While planning to be better and get healthier is great in theory, unless you have specific actions/steps you will take to follow through on these plans, chances are you’ll soon return to your usual life, resolutions abandoned, only to make the same empty promises 365 days later.

So this year, if you are TRULY motivated to take action for your health, contact me about my Wellness Programs which are simple and effective. (wellandbalanced@gmail.com)

And in the meantime, if you want to kick off your year CLEAN, join us for the

Detox Meal Plan Challenge
Many of us have a few extra lbs to shed and most of us could stand to
clean up our diet.

I’ve created the following Detox Meal Plan Challenge to Get Clean in 2015!
this Spring. It consists of a toxin-free, dairy-free, alcohol-free,
caffiene-free, gluten-free, low-fat, low-carb, alkaline, vegetarian,
vegan, macrobiotic, kosher, REAL FOOD diet.  So all are welcome! And,
it’s as easy as easy as 1, 2, 3!

The Goal is to maintain it for 7, 14, 21 or 31 days…

EACH DAY YOU CAN CONSUME
1 of following smoothies:

3 Tbsp almond butter
1 cup almond milk
1/2 banana
1 cup spinach
(1 tsp maca powder)
(1 Tbsp chia seeds)

add ice and blend all ingredients

1 cucumber
1 clementine
1 celery stalk
1/2 cup water
1/2 cup frozen pineapple
(1/4 tsp cayenne)
(3 large basil leaves)

add ice and blend all ingredients

1 cup frozen berries
1 cup almond milk
1 zucchini
1 cup kale or spinach
(1 tsp cinnamon)
(1 Tbsp honey)

add ice and blend all ingredients

2 of following:
sweet potato* (technically unless you eat it raw or slow cook it at
less than 116 degrees, it’s not macrobiotic)
apple
orange
1 cup berries
1 cup carrots
1 cup cucumbers
1 red, yellow, or green pepper
salad containing any organic greens and only foods you see on this page (dressing
must be olive oil  and freshly squeezed lemon juice +/- grated ginger
and /or grated onion)

3 of following proteins:
avocado
hard boiled egg* * (animal product)
1/2 cup walnuts, almonds or sunflower seeds
1 cup beans

2 Tbsp almond butter
Beverages (at least 100 ounces):
water
green hot tea

RECIPE: Radish and Kale Salad

When you’ve got a great dressing, like Annie’s Lemon and Chive or this delicious Cilantro & Lime dressing, it hardly matters what’s in your salad.  Am I right? With a good dressing you can have 1 and 2 ingredient salads. Choose what’s in season, what’s on sale, what ‘ruffles your skirt’!

I like this hearty combo. Bam! Bam! Simple and colorful: Kale and radish.  Both are in season and are nutritionally dense enough to stand alone. Yet, by themselves, aren’t quite as palatable as served together in a salad.

Sure, you can add cucumber or sunflower seeds, shredded carrots and peppers, or citrus and beets.  But sometimes it’s nice to make it easy on yourself.  Two ingredients and off you go!  Use that extra time that you’re not chopping veggies, to kick your feet up, finish your book or call that good friend you’ve been meaning to call.
radishes

radish kale saladradish annie's dressing

RECIPE: Spinach Wraps

Did you and your waistline survive the Fourth of July celebrating!? Time to jumpstart your healthy recovery week, right?

The is the perfect in-a-rush-but-still-want-to-eat-something-healthy-lunch!

It’s almost too simple to post.  But I like to be reminded that life CAN BE SIMPLE. Things don’t have to always be a production.

You don’t have to have a picture perfect menu/meal/offering.  We eat to live and nourish, so give yourself a break and your body something simple.

photo 1

Use whatever your favorite veggies are, whats in the veggie drawer, what organic veggies are on sale and spice it up however you like.

I had LARGE spinach leaves that a client and friend shared with me from her CSA. But you could use any edible large leaf (collard, chard, kale, butter leaf ,etc)

slice 1/4 of a yellow  pepper long ways (or red or orange pepper or cucumber, celery, carrots, etc)

smear 2 heaping tablespoons of humus (preservative-free of course) atop

sprinkle with paprika, oregano, pepper or sunflower seeds (optional) (I actually put arugula in mine for a peppery taste)

Roll up and Enjoy!

photo 2