Lifestyle Management & Nutrition

Here is a great recipe to try the next time you have the opportunity to cook. These burgers are great to freeze for future meals and are a healthier option than a traditional beef burger. They are perfect for this time of year as they are made in the oven rather than on the grill. Enjoy!

Ingredients:
1 large clove of garlic
1 small onion (I prefer red onion)
1 handful of kale or spinach
2 tbsp fresh basil
I can of black beans or chickpeas (approximately 2 cups)
1 cup raw almonds (I like to soak them overnight for easier digestion)
1 cup almond flour
1 tsp sea salt
½ tsp ground pepper
1 cup grated zucchini
1 tbsp ground chia mixed with ¼ cup water
2 tbsp tamari sauce

Directions:
1. Preheat your oven to 350 degrees. Lightly grease a cookie sheet.
2. In a food processor, pulse garlic, onion, greens, basil, beans, and almonds. Remove and place in a large bowl. Stir in almond flour, salt and pepper, and zucchini.
3. In a small bowl, mix chia and water and let sit for two minutes. Stir in tamari sauce. Add wet ingredients to the large bowl and stir to combine. (It may be easier to use your hands for this part to make sure ingredients are evenly distributed)
4. Refrigerate 30 minutes. 
5. Remove from fridge and form into patties that are approximately 4 inches wide. Place on prepared cookie sheet and cook at 350 degrees for 25-30 minutes. Flip burgers after 15 minutes.

* Serve burgers with baked sweet potato fries and a crunchy pile of greens tossed with lemon and olive oil.

Makes 8-10 burgers

Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy this omega-3 rich dish for lunch or dinner.
Servings: 1

Here's what you need:

• 2 cups mixed greens
• 1/4 cup grilled peaches
• 1 Tablespoon blue cheese crumbles
• 1 Tablespoon dried cranberries
• 1 Tablespoo
• 1 Tablespoon light salad dressing
• 7 oz grilled salmon

Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.

Nutritional Analysis
One serving equals: 365.3 calories, 14.5g fat (mostly mono and polyunsaturated fat - the healthy kind!), 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein.

Today’s lunchbox includes lunch and two snacks:

- Asparagus Quinoa Salad, atop baby spinach
- Carrot Stick with Protein Powder Hemp Hummus for dipping
- 1/4 recipe Mexican Chocolate Mousse
- Super Quick Green Smoothie

 Asparagus Quinoa Salad (Gluten-Free, Vegan, Soy-Free)
2 lunchbox servings

- 1/2 cup quinoa, rinsed
- 4 spears asparagus, cleaned off any dirt - tough ends will snap off
- 1 small clove garlic, finely chopped
- 1 Tbsp extra virgin olive oil
- 2 Tbsp parsley
- 1/4 cup almonds (use raw, blanched or slivered)
- 1/4 tsp sea salt
- 1 cup cooked cannelini beans
- 2-4 cups spinach leaves

Directions:
Cook quinoa according to package directions. While quinoa is cooking, blanch asparagus in boiling water for 2 minutes. Remove asparagus from water and chop into 2 inch pieces. Reserve asparagus tips for garnish. Place remaining asparagus pieces in food processor with garlic, extra
virgin olive oil, parsley, almonds and sea salt. Process until you have a loose pesto consistency. Place pesto in a bowl, add cooked quinoa and white beans. Combine. Serve atop spinach and garnished with asparagus tips.


Protein Powder Hemp Hummus (vegan, gluten free, soy free)
Yields 4 servings


- 1 can chickpeas, or 2 cups freshly cooked
- 3 tbsp Tahini
- 2 tbsp lemon juice, fresh
- 1/4-1/2 tsp salt
- Pepper to taste
- 1 tsp cumin powder
- 6 tbsp hemp protein powder
- Water as needed

Directions:
Blend all ingredients together in a food processor, adding water in a thin stream till the mixture is thick, creamy, and the right consistency for your taste. If you like, drizzle with some hemp oil to serve!

I use the Nutiva and Navitas Naturals hemp protein, and like those brands a lot, too. You really can’t go wrong with hemp protein: it has a balanced amino acid profile, it’s rich in Omega-3s, it provides 10% of your daily iron, and it’s a raw, whole food.

Mexican Chocolate Mousse (Gluten-Free, Vegan, Low-Glycemic, Soy-Free, Nut-Free)
Inspired by Choosing Raw 
Makes 4-6 servings

- 2 medium sweet potatoes (about 1 pound)
- 4 avocados, mashed (equivalent to 2 cups of avocado)
- 1/4 cup unsweetened almond milk
- 2 tsp vanilla extract
- 1/2 cup unsweetened cacao
- 2 tsp ground cinnamon
- 1/4 tsp ground chipotle
- 10 drops liquid Stevia

Directions
1. Preheat oven to 400F.
2. Using a fork, poke holes into the two sweet potatoes, wrap in foil and bake for 45-50 minutes, until the sweet potato is caramelizing (technical term: gooey).
3. Remove potatoes from oven and allow to cool. Remove peel of sweet potatoes - you should end up with about 1 1/2 cups of sweet potatoes.
4. Place peeled sweet potatoes with all other ingredients in food processor or blender.
5. Blend or process until smooth. I recommend you make this the day before serving and store it in the refrigerator overnight to allow the flavors to blend, but you can absolutely eat it as soon as it is ready.
 
Super Quick Green Smoothie
Makes 2, 16oz smoothies

- 1 1/2 cups almond milk
- 1 Tbsp chia seeds
- 1 scoop Vanilla protein powder
- 3 cups spinach
- 1 banana, frozen into chunks
- 4 ice cubes

Place all ingredients in blender and blend until smooth.

HAVE A GREAT LUNCH! :)

Try this yummy Middle Eastern and Mediterranean-influenced dish. Chickpeas contain a great source of fiber and protein and can be used in various ways including: hummus - chickpea, tahini, garlic, and lemon puree; coarsely mashed with scallions, cumin, and olive oil for a quick side dish; oven roasted for a quick snack; sprinkled on top a salad; or used in soup or curry. The dish below is a new favorite of mine found in Today's Dietitian magazine. Enjoy!


Serves 4
Ingredients
2 T fresh lemon juice
2 garlic cloves, minced
2 packed cups cilantro leaves and stems
1/2 cup slivered almonds, toasted
1 tsp ground cumin
1 tsp sweet smoked paprika
1/2 tsp sea salt
1/4 tsp cayenne pepper
1/2 cup extra-virgin olive oil
Freshly ground black pepper
2 (15-ounce) cans chickpeas, rinsed and drained
1 lb carrots, peeled and coarsely shredded


Directions
In a food processor, combine lemon juice with minced garlic and let stand for 15 minutes. Transfer cilantro, half of the almonds, cumin, paprika, salt, and cayenne pepper to the food processor and pulse until chopped. Add the olive oil and process to a chunky paste. Season with salt and pepper to taste; transfer to a large bowl. Add the chickpeas and carrots and toss to combine. Garnish with the remaining almonds and serve.

There were a couple things I particularly liked about this recipe. One is the inclusion of nutmeg and tamari. This is an extremely creative way to use both and the end product is great! Nutmeg does have a peppery bite, and tamari lends saltiness plus an extra savoriness. The sweet potato crust is a perfect alternative to labor intensive gluten-free crusts. Enjoy!

Ingredients:
2 medium sweet potatoes, peeled and sliced in very thin rounds
1 leek, thinly sliced (just the lighter parts, not the dark green)
2 cups chopped mushrooms (about 10 mushrooms)
1 Tbsp. wheat-free tamari (or if you are okay wit
2 oz. fresh goat cheese
3 large eggs
1 cup unsweetened almond milk
1/4 tsp. nutmeg
1/4 tsp. ground black pepper
dash of salt, less than 1/4 tsp. (optional)

Directions:

1. Preheat the oven to 375 degrees.
   
2. Spray a 10.5 in. pie pan with oil. Layer the slices of sweet potato in it as if it were a crust. Bake in the oven for 25 minutes and then set aside.
   
3. While the sweet potatoes are baking, spray a saute pan with oil. Over medium heat, saute the leeks for 2-3 minutes. Add the mushrooms and tamari, and saute another 6-7 minutes, until the leeks are translucent and the mushrooms are cooked through. Spread this mixture over the sweet potatoes (once they've been baked).
   
4. Cut up the goat cheese into little bits and layer it on top of the quiche.
   
5. In a mixing bowl, whisk together the eggs, almond milk, nutmeg, and black pepper (and salt if adding). Pour over the quiche evenly.
   
6. Bake at 375 for 40 minutes.

From The Daily Dietribe

Makes 4-6 servings

Ingredients:

• 2     medium sweet potatoes (about 1 pound) 
  


• 4     avocados, mashed (equivalent of 2 cups of avocado) 
  


• 1/4 cup     unsweetened almond milk


• 2 tsps     vanilla extract


• 1/2 cup     unsweetened cacao
  


• 2 tsps     ground cinnamon


• 1/4 tsp     ground chipotle


• 10     drops liquid stevia

Preheat oven to 400F. Using a fork, poke holes into the two sweet potatoes, wrap in foil and bake for 45-50 minutes, until the sweet potato is caramelizing (technical term: gooey). Remove potatoes from oven and allow to cool. Remove peel from sweet potatoes - you should end up with about 1 1/2 cups of sweet potatoes.. Place peeled sweet potatoes with all other ingredients in food processor or blender. Blend or process until smooth. I recommend you make this the day before serving and store it in the refrigerator overnight to allow the flavors to blend, but you can absolutely eat it as soon as it is ready.

Inspired  by Choosing Raw

It's that time of year again - BBQ season! Try this yummy recipe that you can prepare ahead of time to fit right in when others are enjoying their burgers, yet stay healthy:

• 1 cup cooked buckwheat groats
• 2 cups finely chopped fresh spinach
• 1 large carrot, finely grated
• 2 shallots, minced
• 1/4 parsley, finely chopped
• 1/4 red pepper finely diced
• 1 egg
• 1/2 cup sweet rice flour
• 1 tsp paprika
• Salt and pepper
• 1/2 cup shredded pepper jack cheese
• 2-4 tablespoons olive oil

Saute the vegetables in a little olive oil until they are softened, about 4-5 minutes. Add salt and pepper to taste. Combine with the buckwheat and then add the egg and cheese. Use the the flour and the paprika to coat 1/4 cup size scoops of the veggie grain mixture. Form into patties and fry in 2-3 tablespoons of oil. (You may omit the cheese for a dairy free version, but the cakes won’t get the nice golden brown exterior. They’re still pretty tasty and even better with a pinch of chipotle pepper added.)

Serve with a dollop of Greek yogurt and some chopped scallions for lunch or as a side with grilled chicken. Makes about 8-10 cakes.


Try these on gluten-free Vegan patties from Gluten-Free Gigi!

From: Celiacs in the House

Pureed berries give the tangy wine vinegar dressing a creamy texture that gently clings to the lettuce and fruit. This is a salad to enjoy when fresh berries are in the market.

Ingredients
1 ½ cups fresh raspberries, divided
¼ cup extra-virgin olive oil
¼ cup red-wine vinegar
1 small clove garlic, coarsely chopped
¼ teaspoon kosher salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced
1 small ripe avocado, diced
½ cup thickly sliced red onion
¼ cup toasted chopped hazelnuts or sliced almonds, optional

Directions

1. Puree ½ cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts; if using.

Some recipes require a big introduction. Others introduce themselves. These biscuits walk straight onto your plate and announce, "Hello, I am here - delicious, healthy and fabulous." They strut their stuff, knowing that they can stand up to the ultimate competition. Remember Pillsbury biscuits? Tender, flaky, melt-in-your-mouth biscuits. Now you no longer have to glance longingly at those packages as you walk by them in the grocery store. Walk with your head held high, and your nose in the air, knowing that you now have your own tender, flaky, melt-in-your-mouth biscuits, and gosh darn it, they're a lot healthier than what you'd pick up at the grocery store.

Whether you've been avoiding those ready-made biscuits because you're gluten-free, vegan, sugar-free or just plain don't like the ingredients list, you can now feel confident that you can have your biscuit and have your health too. Keep portion control in mind, however. 1 biscuit is plenty in combination with the rest of your meal, which should include a lean protein, frut and fresh vegetables.

Sweet Coconut Biscuits

Ingredients:
3/4 cup sorghum flour 
2/3 cup coconut flour
1/3 cup quinoa flour
1/4 cup sweet white rice flour 
2 tsp. baking powder
1 tsp. xanthan gum 
1/2 tsp. salt
3 Tbsp. flaxseed meal + 2/3 cup water 
1/4 cup grapeseed oil 
1/4 cup Earth Balance (sub: butter, Spectrum Organic Palm Shortening)
3/4 cup coconut milk (regular, not lite)
1/4 cup unsweetened apple sauce
1 1/2 Tbsp. orange zest (optional) 
2 tsp. Vanilla Extract
1 tsp. liquid stevia 

Directions:

1. Preheat your oven to 350 degrees F. 
2. In a large bowl, whisk the flours, baking powder, xanthan gum and salt. Set aside. 
3. In a separate bowl, whisk together the flaxseed meal and water. Let sit for a minute, then whisk in the rest of the ingredients. 
4. Stir the wet ingredients into the dry until completely mixed. 
5. For baking, you have two options. You can put the batter in greased muffin tins (which is what I did for these photos) or use a spoon to put them on a greased cookie sheet, like drop biscuits. If you use the muffin tins, this recipe will make 8 large muffin biscuits, which will take approximately 20 minutes to bake. If you choose to separate the batter into 8 drop biscuits, you can use the same cooking time. If you want to make smaller biscuits, reduce the cooking time accordingly, checking your biscuits with a toothpick or fork to test for doneness. 

 
p.s. These would be wonderful for an Easter Brunch! The mix of stevia, coconut, and orange zest lend a mild sweetness that would go perfectly with a fruit salad and a tofu or egg scramble. 

I love sweet potatoes, and there are numerous ways to eat them than the traditional baked potato. This is a great, healthy recipe for those of you who enjoy fries!

INGREDIENTS
1 tsp. coriander seed
1/2 tsp. fennel seed
1/2 tsp. dried oregano
1/2 tsp. dried red pepper flakes
1 tsp. coarse sea salt
2 lbs. sweet potatoes
3 Tbsp. olive oil

PREPARATION
1. Preheat oven to 425F.

2. Coarsely grind spices and add salt.

3. Slice potatoes into 1/2 inch rounds - so they look like french fries.

4. Toss potatoes with oil and spices and place in roasting pan.

5. Roast 20 minutes, turn over, roast 20 more minutes until tender and golden.

Serves 4 to 6.

Serve with a lean burger or turkey burger, and don't forget your veggies! A tossed salad and/or roasted vegetables are a great addition to this meal!