Enjoy some of my favorite healthy recipes, links, and additional info. to provide more support toward your health & fitness goals.
We offically call this the "Nosara Hairball," as this was our daily cleansing shot we received every morning at the Costa Rica Yoga Spa. Though the combination of ingredients seem a bit on the crazy side, the explosion of flavors causes you to crave this as you would for your morning cup of coffee! The anti-inflammatory properties from the turmeric & ginger, combined with the natural thermogetics of the spices, make this a perfect metabolic healing super drink! ENJOY!
makes 2-3 servings
turmeric root (1" chunk)
ginger root (1" chunk)
1 garlic clove
1 Tbsp. olive oil or coconut oil
1-2 Tbsp. raw honey
1 Tbsp. apple cider vinegar
1/2 fresh lime (juice)
8-oz. coconut water (or water)
1 tsp. cinnamon
1 pinch ceyenne, black pepper, &
1. Throw all ingredients into a blender with a few ice cubes and blend until smooth.
2. Pour liquid through a strainer into a pitcher. Remaining fibers can be used as a maranade (chicken, fish, etc.) or simply re-blended with a bit of water to consume.
3. Drink immediately to enjoy the full benefit! (or you can freeze for other mornings)
This is a favorite treat to have post-workout, or even as a healthy dessert!
1-2 scoops Collagen, Whey, or Plant-based Protein
1/2 frozen Banana
1/2 cup Coconut Water
1/4 cup Coconut Milk (or Laird's Superfood Creamer)
1 Tbs. ground Turmeric
1 Tbs. ground Ginger
1 tsp. Vanilla
1 Tbs. Maple Syrup or Honey
pinch of Sea Salt & Pepper
1-2 tsp. L-Glutamine Powder
3-4 ice cubes
Just throw everything into your blender (or Nutri-Bullet) & enjoy! Feel free to adjust as needed for more sweetness or flavor.
This is a perfect blend of anti-inflammatory superfoods, along with Collagen &
L-Glutamine for amino acid recovery.
Get all your quality protein blend of grass-fed Collagen & Whey to improve joints, ligaments, tendons, skin, hair & nails! Ginger helps reduce inflammation, and flaxseed increases your omega-3 fatty acids! Great Pre-workout Smoothie, or Post-Workout Smoothie (remove coconut milk & flaxseed for quicker recovery).
A.M. GREEN SMOOTHIE
1 scoop Vital Proteins Collagen Peptides (grass-fed)
2 Tbsp.Flaxseed (organic, whole)
1-2 slices Ginger Root
1⁄4 cup Full Fat Coconut Milk (organic in the can)
1 cup spinach (frozen or fresh)
1-2 tsp. Moringa/ Maca (optional superfood)
1/2 banana (frozen is best) or 1⁄2 cup frozen berries
6-8oz.Organic Coconut Water
1. Put all ingredients into blender.
2. Add 3-4 ice cubes and extra water if needed (4-8oz.)
3. Blend until smooth & green!
makes 1 serving
8-oz. coconut water (or water)
1-2 scoops Vital Proteins Vanilla Collagen
1/2 frozen banana
1 Majool date (optional)
1 Tbsp. organic cocoa powder
1 Tbsp. organic coco nibs
1 Tbsp. flaxseed
1 Tbsp. organic Tahini (or nut butter)
1/4 tsp. sea salt
Put all ingredients into blender with 4-8 ice cubes, adding extra water if needed, and blend until smooth & creamy!
*NOTE: if you added the Coco Nibs, beware of getting them stuck in your teeth!
real Hot cocoa
1/2 cup almond milk + 1/2 cup water, warmed on stovetop
1 tablespoon coconut oil
1 tablespoon raw cacao powder
1/2 teaspoon raw maca powder
1/2 teaspoon turmeric
1/2 tablespoon maple syrup
3 dashes cinnamon
cayenne + sea salt, pinch of each
Just blend all ingredients in your blender and viola! ENJOY!
"Hot cocoa" recipe is great with any milk alternative.
This is a good one to be enjoyed with a friend!
Sea Salt Caramel Coconut Ice Cream
Creamy, 7 ingredient coconut ice cream with a luxurious sea salt date caramel swirl!
Naturally sweetened, so rich and satisfying, and ridiculously easy!
Author: Minimalist Baker
Prep time: 1 hour
COCONUT ICE CREAM
1 1/2 cups raw cashews (soaked for 4-6 hours in cool water, then drained)
1 15-ounce can full fat coconut milk (sub light with less creamy results)
3 Tbsp melted coconut oil
1/2 cup maple syrup or agave nectar (sub up to half with cane sugar)
1 tsp pure vanilla extract
pinch sea salt
SALTED DATE CARAMEL
14 dates pitted (if dry, soak in warm water for 10 minutes, then drain)
1/2 tsp sea salt
1-3 Tbsp warm water (optional - for thinning)
OPTIONAL: 1 Tbsp bourbon
The night before, place your ice cream churning bowl in the freezer to properly chill. Also, make sure you soak your cashews overnight OR the next day for at least 6 hours. Be sure to drain before adding to blender.
Add soaked, drained cashews, coconut milk, coconut oil, maple syrup, vanilla and sea salt to a high speed blender and blend until creamy and smooth, scraping down sides as needed. Use the “liquify” setting if you have it. You want it to be completely creamy and blended.
TIP: For best texture, chill mixture for at least 4-6 hours or preferably overnight. If you're in a rush, pop it in the freezer for 1-2 hours before adding to ice cream maker. Otherwise, proceed without chilling - it will just take longer to churn and may require extra chilling (see next step).
Add chilled mixture to ice cream maker and churn according to manufacturer’s instructions - about 45 minutes. It should look like soft serve. If it wasn't chill enough, it may not firm up during the churning process. In that case, pop it back in the freezer (still in the churning bowl) and freeze until mostly firm. Then, churn once more.
In the meantime, prepare caramel by adding dates to a food processor or blender and blending until creamy and smooth, adding warm water to encourage it along if it needs extra help. Season with sea salt (and bourbon if desired) and blend once more to combine. Taste and adjust flavor as needed. Set aside.
Once churned, transfer the ice cream to a large freezer-safe container and spoon in desired amount of caramel (I used it all, but you can reserve it for other uses) and use a spoon or knife to swirl. Add a pinch more salt for even more salty-sweet contrast if desired.
Smooth top and cover well. Freeze for at least 4-6 hours or until firm.
Set out for 10-15 minutes before serving to soften. Will keep for up to 1 week, though best when fresh.
*Nutrition information is a rough estimate for 1 of 8 half-cup servings.
*Prep time does not include soaking, chilling and freezing.
Serving size: 1/2 cup Calories: 382 Fat: 26g
Carbohydrates: 34g Sugar: 23g Protein: 5g
4 quarts of filtered water
1-2 lbs. of grass-fed soup bones (or marrow bones, oxtail, Chicken necks, carcass)
3-4 garlic cloves, peeled & smashed
2 Tbsp apple cider vinegar (organic, unfiltered)
1 tsp unrefined Sea Salt - or more/less to taste
Various vegetables (leaves, ends, stems & all): carrots, onion, celery, herbs, etc.
Place all ingredients in a 6 quart crockpot and set the heat to HIGH. Bring the stock to a boil, then reduce the heat setting to LOW. Allow the stock to cook for a minimum of 24 hours, up to 72 hrs. The longer it cooks, the better! Turn off the crockpot and allow the stock to cool.
Strain the stock through a fine mesh metal strainer and throw away the mushed veggies. Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers for later use. (You can freeze it in ice cube trays or mason jars, leaving a few inches or room.)
When the broth is fully cooled, look for a gelatinous consistency. That means your broth is gelatin-rich! A longer, hot simmer may break down the gelatin and your broth won’t appear gelatinous, but the minerals are still there. DO NOT SKIM OFF FAT/GELATIN AT THE TOP OF BROTH AND THROW AWAY! (This is the nutrient-dense part!)
Savory Sage &
2 lbs Lean ground turkey
1 lb Lean ground beef
1 lb Spicy italian Ground sausage (or breakfast sausage)
4-5 pieces gluten free bread
2 whole eggs
1/4 cup chopped fresh rosemary
1/2 cup chopped fresh sage
1 whole medium yellow onion
4-5 large garlic cloves
2 tsp black pepper
2 tsp sea salt
1 large Jalepeno (optional)
1 tsp cayanne pepper (optional)
1) mix all meat in a large bowl
2) chop garlic and onions (saute separately with butter)
3) chop all herbs and jalepeno
4) chop all bread into small bread crumbs
5) pre-heat oven to 425 degrees
6) line 2 large baking pans with parchment paper
7) Mix all herbs, bread crumbs, spices, eggs and onion/garlic in with meet
8) Make small 2 oz or larger 3 oz meat balls for each pan
9) Bake 2 oz meat balls for 20+ minutes
10) Bake 3 oz meat balls for 25+ minutes
11) Should still be tender when done baking, small amount of pink (from beef) is acceptable.
12) Enjoy with our *BONE BROTH recipe and Swiss chard or Kale for a tasty cold weather soup
13) Sprinkle parmesan cheese if desired!
Coco- Nut Butter Balls
1/4 cup Organic Green Banana Flour
1/4 cup Organic Coconut Oil (melted)
3 Tbsp. Coco Powder
1/4 cup Nut Butter (P.B., cashew, almond, sunflower, etc.)
3 Tbsp. Honey
6 scoops Collagen Peptides
3 Tbsp. Chia Seeds
1/4 cup shredded coconut
Yields: 20 balls
Combine all ingredients & mix in a bowl, except shredded coconut. Roll into small balls and coat with the shredded coconut. Refrigerate & enjoy as a pre-workout energy ball, or a tasty dessert!