Thank you Glenda for sharing such a wonderful chart. This chart is a wonderful way to show you what your body needs when it craves certain foods. Look up what you need and begin getting incorporating into your diet right away. Have a lovely day everyone!
Quinoa & Black Bean Sprouted Grain Enchiladas
Time: 30 Minutes or less
Ingredient Recipe: 5
7 Organic Sprouted Grain Tortillas (small Ones) – We used Ezekial Brand yum!
2 cups Organic Quinoa cooked
2 cups Organic Black Beans drained
Frontera Enchilada Sauce Pack
2 Cups Mozzarella Part Skim Shredded Cheese
Preheat oven to 400. Cook the quinoa, or have it cooked and on hand. Drain your black beans. Get out a baking dish – We used glass pyrex that worked perfect. Take tortillas and fill with quinoa and black beans enough to stuff them full but still able to roll them. Proceed until all are rolled. You can use large or small tortillas depending on what you have on hand. Once rolled pour Frontera Enchilada sauce on top then top with Mozzarella part skim cheese. If you are vegetarian simply swap out mozzarella for vegetarian cheese. Cook for 10-15 minutes until lightly golden. If using vegetarian cheese be sure to watch it as it may need less time and you don’t want to burn it. Oven times may vary so keep an eye on it.
I cooked the quinoa in advance and had it on hand which made the Enchiladas take only 15 minutes. This is an incredibly fast, fresh & healthy meal if you are short on time. You can even make it in advance and have it ready in the fridge. Then you can just pop it in the oven when your home from work. It made a wonderful lunch the next day also, and all in all it is a win. Typically when we have made Enchiladas in the test kitchen before we have had a lot of ingredients. This time we were short on everything and they were just as delicious and super natural tasting. You can add fresh salsa with them for a bit more flavor. We combined the Enchiladas with a quick baby greens salad, some gluten free blue corn chips and fresh guacamole for a wonderfully quick and delicious meal that the whole family could enjoy. Yum!
Next time your out be sure to pick up some delicious seasonal berries. They are sweet and delicious this time of year. They make a wonderful treat to eat alone or to top on a salad. We picked up fresh organic baby mixed greens and sliced up some yummy strawberries with a light drizzle of balsamic vinaigrette, and WOW was it great. Its a super tasty snack or lunch when your in a rush. When your short on time, top your salad with some nuts like raw sunflower seeds to pack in a bit of nutrition, while adding some lovely taste and texture to your delicious and yummy salad.
Have a wonderful day and make it GREAT!
Be sure to remember to choose food that will put you in a good mood!
Time: 15 Minutes
Ingredient Recipe: 8
1 Cup Organic all natural Peanut Butter (You can also use any nut butter on hand)
3/4 Cup Agave or other favorite sugar substitute
1 large cage free Egg or for vegetarians use 1tbsp of ground flaxseed + 3 tbsp. of water
1/2 tsp. gluten-free baking soda
1/8 Cup Organic Chia Seeds
1/8 Cup Organic Ground Flaxseed
1/4 Cup chocolate chips (we used vegan, gluten-free chips)
1/4 cup favorite nuts (I used what I had on hand raw sunflower seeds, raw cashews, and raw pecans)
Preheat oven to 350. Combine all but nuts. Stir until well mixed.
Use non stick cooking spray for mini muffin pan. We used coconut oil spray but you can use any that you have. Drop 1 tbsp. into mini muffin cups. Top the muffin cups with a sprinkle of nuts.
Any nuts you like can be used. Bake 10-12 minutes until firm. You may need more or less time depending on your oven. Cool & Enjoy!
Be sure if you use peanut butter that you find an all natural one that has nothing but peanuts in it. You don’t want the added sugar type. We used the crunchy style peanut butter that made it a delicious treat. You can also use any type of nut butter in its place and it is just as delicious. For our vegetarians substitute the flaxseed egg for the egg. You can top it with nuts as we did here or make it without. Both ways works great but we do think they make super exciting little bites when topped with nuts. You can also make them with or without chocolate chips. Sometimes when we don’t have chips on hand we make them without which makes a delicious peanut butter cookie taste.
Be sure to be getting the proper servings of fruits and veggies into your diet. Remember that you don’t want to over cook veggies as they begin to lose their nutritional value once they have been heated. Eating them al dente will allow the nutrition to remain intact while also eating them warm.
Be sure to get your veggies into your diet. You can find so many in season different options.
Explore a little and enjoy.
Happy Mother’s Day!
Mother’s are wonderful people on this Earth! Thank you for all being incredible and wonderful lights filled with JOY for all to see.
WE LOVE YOU, AND APPRECIATE YOU!
Lemon Avocado Dressing (Low-Calorie)
Servings: 1/2 cup dressing
Time: 25-30 Minutes
5 Item Recipe
Naturally Vegan & Vegetarian
½ cup Cucumber, chopped (peeled & seeded)
1 Tbs. Fresh Lemon Juice
1 tsp. Organic Agave
Take all ingredients and put into food processor. Add 1/4 cup water, blending until smooth dressing consistency develops. Sprinkle with sea salt and pepper to taste.
This is a wonderful spring dressing, loaded with healthy fats and great nutrition. We love using this dressing for salad, as a dip, on a sandwich, pouring it over sides – like veggies, quinoa and more. Also makes a wonderful topping to protein whether it is grilled tofu, chicken or other. This dressing has a fresh and crisp flavor but is a nice texture. It’s delicious on a kale salad and so many others.
Time: 25-30 Minutes
9 Item Recipe
Naturally Vegan & Vegetarian
1 cup Cooked cooled Millet, rinsed and drained
1 1/2 Cups Tomatoes, diced
1 1/2 Cups Cucumbers, peeled, seeded, and diced
1 Cup Onions, chopped (white, yellow and red all work great)
½ cup lemon Juice
1/4 Cup Agave
Preheat skillet to medium heat, drizzle olive oil. Next take millet toasting it 3 to 4 minutes, until dry and fragrant. Take 6 cups water and add to toasted millet, covering and bringing to a boil. Reduce heat to medium cooking 15 minutes. Drain, rinse under cold water, and drain again until all water is removed.
In a large bowl take your cooked, cooled and drained millet, add in onions, cucumbers, and tomatoes. In a small cup or bowl make up your dressing adding 1/4 cup oil, mint, cilantro, lemon, agave, sea salt and pepper. Mix dressing until well distributed. Dress salad, tossing until well coated. Can serve room temperature or chill for nice cold salad.
Keep in mind the millet can be cooked to desired consistency. If you like it al dente 15 minutes is perfect. If you like it a bit softer you may want to cook it longer. Be careful not to cook it too long as at about 30 minutes it becomes a cereal like consistency, which is great for hot breakfast, but no so good for the salad. We used the millet in this to replicate the couscous texture in authentic middle eastern salad. For a spicy version you can add in your favorite hot sauce. If the texture is too dense for you simply substitute 1/2 the millet for quinoa. We like to do a half and half on this to get the nutritional diversity.
**If you are looking for anti-inflammatory food options, simply omit the night shade vegetables, in this case the tomatoes from the recipe**