Go-To Granola

Ingredients:

  • 2 cups raw, organic old fashioned rolled oats
  • 1 cup raw nuts, whole or chopped based on preference
  • 1/2 cup raw pumpkin seeds
  • ¾ cup shredded coconut
  • ½ cup unsweetened dried fruit, chopped (optional)
  • 2-3 tablespoons maple syrup 2 tablespoons virgin coconut oil or ghee (or a combo of both)
  • 1 teaspoon vanilla extract or almond extract
  • 1 large pinch coarse sea salt
Granola 2.jpg

Directions:

  1. Preheat oven to 325 degrees
  2. Combine all ingredients in a mixing bowl. Use your clean hands to mix well and toss to coat; don’t be afraid to get your hands dirty
  3. Spread the mixture in a thin layer on a baking sheet lined with parchment paper and bake for 20-30 minutes, stirring every 10 until toasted. Watch the granola carefully towards the end as it can burn quite easily.
  4. Cool before serving or storing.
  5. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.

Enjoy!

Extra Mile Smoothie

This smoothie is inspired by the Extra Mile Smoothie at Kure in Portland, OR.  It is my favorite in town and I had to learn to make it myself, adapting it for the Healthy Balance smoothie formula. It's loaded with healthy fats, fiber and creamy goodness.  If you like coconut, you will be a fan of this one....

Ingredients:

  • 8 ounces coconut water 
  • 1 tbsp coconut manna (coconut butter) or coconut meat
  • 1 tbsp plain coconut yogurt (I love the Coyo brand)
  • 1 serving protein powder (I prefer collagen peptides)
  • 1 tbsp almond butter
  • 1 tbsp hemp seeds
  • 1 cup of kale, baby kale or baby spinach

Directions:

Blend all ingredients with one cup of ice. Garnish with coconut flakes, cinnamon or cacao nibs if you are feeling fancy!

Extra Mile.jpg

Round up: EASY Fermented Foods

Humans have prepared fermented foods and vegetables for many years, long before modern preservation methods like refrigeration came about. We know that fermented foods were a part of most, if not all native diets. While many cultures today still incorporate these foods into their diets regularly, in some parts of the world preparing ferments has become a lost practice.

 Fermenting may seem daunting but it is actually really easy. If you are buying fermented foods regularly, you can save quite a bit of money by making them yourself. If you have yet to introduce fermented foods into your diet, what are you waiting for? Most of them taste really great (albeit a bit tangy!). There are some amazing health benefits to eating a diet rich in fermented foods:

  • Aids in digestion
  • Are loaded with beneficial enzymes, B-vitamins, omega-3 fatty acids, and probiotics
  • Supports your immune system
  • May help to curb sugar cravings
  • Promotes growth of healthy bacteria in the gut
  • Increases flavor of foods
Yogurt

Here are my best tips for success. Most of the recipes below go into some good detail to set you up properly as well:

Materials: glass and ceramic jars work the best. I like the classic glass Ball jars and use them for most everything I ferment. I have different sizes glasses depending on what I am fermenting. 

Preparation: for vegetable ferments, clean your produce well of dirt and grime to ensure a successful fermentation process. Also, buy organic when possible to ensure that the produce has not come into contact with pesticides.  

When to stop: leave your ferment alone for the time suggested. Trust the process and only check on the ferment if absolutely necessary – like if you see mold. This is a risk for ferments, but it is easy to spot and deal with, usually. Black and bright pink are typically mold, while white is generally ok except when it is “fuzzy”.  Often times you can scrape off the mold and move on. If the mold is throughout the ferment its best to throw out and start over.

Here are my go-to, easy recipes:

Coconut Yogurt

https://minimalistbaker.com/easy-2-ingredient-coconut-yogurt/

Kimchi

https://www.thekitchn.com/how-to-make-easy-kimchi-at-home-189390

Saurkraut

https://www.ahealthybalance.net/recipes/2017/8/9/easy-saurkraut

Fermented Whole Radishes

https://www.mountainfeed.com/blogs/learn/fermented-whole-radishes

Quick Pickled Red Onion (not truly a ferment, but I love this recipe)

http://www.rickbayless.com/recipe/pickled-red-onions/

Fermented Salsa

https://wellnessmama.com/2643/fermented-salsa/

Fermented Beets with Cumin and Basil

https://thestingyvegan.com/spiralized-fermented-beets/

Fermented Pickles

https://www.farmhouseonboone.com/farmhouse-on-boone/the-easiest-way-to-make-homemade-pickles-from-all-those-extra-garden-cucumbers/

A Healthy Balance Smoothie Formula

While I generally recommend that my clients eat nutrient-dense, whole foods, rather than drinkable meals, like smoothies or green juices, smoothies are a favorite of many of my clients as a fast and convenient way to get in nutrients and energy. I agree so long as the smoothie contains the right balance of ingredients to be as nourishing as a proper meal. I often make them as an afternoon snack and I tend to crave them more in the morning during the warmer months.

Smoothies can be rough for blood sugar balance if you don’t build them appropriately. It’s important to limit higher sugar fruits and include plenty of quality fats, protein and fiber to keep you satiated until your next meal.

Smoothie.jpg

Because a smoothie is essentially a bunch of foods blended together, is important that you chew it. While blending does make it easier on the digestive system, your body won’t digest it properly without the initiation of the digestive process. When consuming the smoothie, swish it around your mouth before swallowing it in order to get your digestive juices flowing. You can even try adding a crunchy ingredient as a garnish on the top and eating it with a spoon! Drinking your smoothie at room temperature rather than ice cold is also easier on digestion and can keep you from getting a brain freeze too.

A Healthy Balance Basic Formula (for one serving)

  • 8 to 12 ounces of liquid
  • 1 serving of protein
  • 1-2 tablespoons fat
  • Up to one tablespoon fiber (start small and increase the amount over time)
  • Up to ½ cup of fruit (add more if your body needs an adjustment to less sweet smoothies and decrease the amount over time)
  • Up to 1 cup of vegetables (more even if you want!)
  • Extras

Below are my favorites for each of the components.  Some ingredients may overlap in multiple categories.

Liquid

  • Pure, filtered water
  • Organic, non-dairy, unsweetened milk
  • Organic, unsweetened yogurt (dairy if tolerated, or non)
  • Coconut water (reduce sugar by adding water for half the liquid)

Protein – Choose high quality un-sweetened, grass-fed animal proteins and third-party tested vegan proteins when possible

  • Organic pea protein powder
  • Organic hemp protein powder
  •  Hemp seeds
  • Grass-fed collagen peptides
  • Grass-fed whey protein powder (beef or goat)

Fat

  •  Avocado (1/4 – 1/2)
  • Seed or nuts/butters (organic peanut, almond, cashew, sesame/tahini, pumpkin seed etc.)
  • Coconut butter
  • Coconut oil
  • MCT oil
  • Cocoa butter
  • Freshly ground flax
  • Chia sees
  • Ghee
  • Extra virgin olive oil

Fiber

  • Chia seeds
  • Freshly ground flax
  • Acacia fiber
  • Avocado  (1/4 – 1/2)
  • Rolled oats
  • Hemp seeds
  • Shredded coconut

Fruit

  • Organic berries (blueberries, raspberries, cherries, strawberries, blackberries etc.)
  • Lemon (juice or flesh)
  • Lime (juice or flesh)
  • Apples
  • Pears
  • Peaches
  • Kiwi
  • Banana (Green tipped)

Vegetables

  • Cauliflower
  • Zucchini
  • Greens (kale, chard, spinach, bok choy, dandelion, mustard, basil, arugula etc.)
  • Raw, steamed or roasted beets
  • Cooked pumpkin or winter squash
  • Cilantro, mint, parsley (or any other fresh herb!)
  • Sprouts
  • Cucumber
  • Fennel
  • Carrots

Extras – These are not mandatory by any means, but adding spices, adaptogens, and superfoods can add nutrition and boost your energy, immunity, reduce inflammation, balance hormones.

  • Pinch or two of sea salt (for electrolytes)
  • Ginger (I store in freezer and just grate it into the container)
  • Cinnamon, cayenne, nutmeg, turmeric
  • Vanilla extract or bean paste
  • Maca
  • Mushrooms (reishi, corydyceps, chaga etc.)
  • Cacao powder or nibs
  • Matcha
  • Moringa
  • Spirulina
  • Greens powder
  • Probiotic powder

A sample of my go to recipes:

Good Morning Smoothie

  • 1 cup unsweetened almond milk
  • 1 serving collagen peptides
  • 1 tablespoon almond butter
  • 1 tablespoon hemp seeds
  • ½ cup frozen blueberries
  • 2 giant handfuls of spinach or kale
  • Pinch of sea salt
  • 1 teaspoon vanilla extract

Afternoon Treat Smoothie

  • 1 cup coconut milk
  • 1 serving collagen peptides
  • 1 -2 tablespoons almond butter
  •  ¼ large or ½ small avocado
  • ½ cup frozen banana 
  • ½ cup frozen cauliflower rice
  • 1 heaping tablespoon cacao powder
  • Pinch of sea salt
  • 1 teaspoon vanilla extract

Instant Pot Hard Boiled Eggs

Prep time: 1 minutes

Ingredients:

  • 6-8 eggs
  • 1 cup water
Eggs.jpg

Directions:

  1.  Place the stainless steel insert pot into the Instant Pot base, along with the included steamer insert. Pour in one cup of water.
  2. Arrange the desired number of large eggs on top of the steamer insert.  I usually do six to eight eggs at a time.
  3. Lock the lid on top of the Instant Pot and make sure the steam release knob is turned to "sealing".
  4. Press the "manual" button on the front. High pressure should automatically be selected, but if it's not, make sure you change it.
  5. Use the plus/minus buttons to bring the time to five minutes.
  6. When the timer goes off, let the steam release naturally.  Feel free to release though if you are in a hurry.
  7. Once the pressure is released, press the cancel button to turn the warming function off.  Remove the lid and transfer the eggs to a bowl and allow eggs to cool on counter for 5-10 minutes before eating or placing them in the refrigerator for later use (up to one week).

Persimmon and Pomegranate Fruit Salad

Prep time: 15 minutes

Yield: 6-8 servings

Ingredients:

  • 3 fuyu persimmons, chopped (1/4 to 1/2 inch pieces)
  • 1 cup pomegranate seeds
  •  3 apples, peeled, cored, chopped (1/4 to 1/2 inch pieces)
  • Juice from one lemon
  • 2 teaspoons honey (optional)
  • 1 teaspoon cinnamon (more if you like cinnamon!)
Persimmon Salad.jpg

Directions:

1. Gently toss all of the ingredients together.  Enjoy!

 

 

 

Chia Seed Pudding

Author: Stephanie Selinger

Prep time: 5 minutes

Rest time: 3 hours, preferably overnight

Yield: 4–6 servings

Ingredients:

  • 1/2 to 3/4 cup chia seeds, as desired
  • 1 to 3 tablespoons of pure maple syrup, to taste (optional)
  • 3 cups unsweetened almond (or other) milk

Suggested toppings:

  • Granola – homemade or low sugar variety
  • Muesli
  • Fresh fruit – berries, bananas, stone fruit
  • Coconut flakes
  • Cinnamon, turmeric
  • Raw nuts
  • Hemp seeds, ground flaxseed
  • Raw honey

 

Chia Seed Pudding

Directions:

  1. Whisk the milk, chia seeds, and sweetener together in a large bowl. (For a thin and runny chia pudding, use 1/2 cup chia seeds. For a thick chia pudding, use 3/4 cup chia seeds.)
  2. Cover and place in the refrigerator for at least 3 hours, preferably overnight. It helps to stir the mixture every so often during this time, but don't worry if you can't. I usually do once before bed.
  3. Stir well before serving.
  4. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an airtight container in the fridge for 3 to 5 days.