Health and Human Performance Coach

Recipes


 

Fresh-Fruit-and-Vegetables


Stellafit’s Famous Green Smoothie Recipe

Yield: 6 Tall

Ingredients

  • 2/3 organic spinach (I use baby spinach)
  • 1/3 different varieties of kale (I use green curly kate, baby dino kale, spigariello kale, and lacinato kale)
  • 1/4 cup organic parsley (flat or curly)
  • 1/2 organic cucumber
  • 2 small to medium organic apples (I like to use 1 granny smith and 1 fuji or honeycrisp)
  • You can also add 1/2 cup organic grapes or 1 small pear if you want your smoothie to be a little sweeter
  • 1 lemon - I peel the lemon but leave a small strip
  • 1 banana
  • 1 - 3 inch piece of peeled ginger
  • 1-3 inch piece of peeled tumeric

Instructions

  1. Put all ingredients to a Vitamix or other high powered blender
  2. Add 16 oz cold water and start blending (you can add the water and start blending after you add the greens and while you are chopping and adding the other ingredients)
  3. blend until smooth - add 24-26 oz ice and blend on HIGH until smooth

Notes

EnJOY!

I prefer drinking the smoothie with my breakfast which would include protein and fat. You could add 1-2 scoops of vegan protein powder and 1/2 an avocado for a full meal.

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PALEO CHOCOLATE CHUNK BANANA BREAD

PALEO CHOCOLATE CHUNK BANANA BREAD

Ingredients

  • From: www.bakerita.com/
  • Author: Rachel Conners
  • -----
  • 4 bananas (2½ cups mashed or 575 grams)
  • 4 eggs
  • ½ cup (140 grams) almond butter (or nut butter of choice)
  • 4 tablespoons coconut oil, melted
  • ½ cup (75 grams) coconut flour
  • ½ teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • pinch of sea salt
  • 6 oz. dark chocolate, chopped* (see Notes for recommendation to keep 100% Paleo)

Instructions

  1. Grease one 9"x5" loaf pan (or 8"x8" square pan, which is what I used) and preheat the oven to 350ºF.
  2. In a large bowl or mixer, combine the mashed bananas, eggs, coconut oil, vanilla extract and nut butter until fully combined.
  3. Add the coconut flour, cinnamon, baking soda, baking powder, and sea salt to the wet ingredients and mix well. Fold in the chocolate chunks.
  4. Pour the batter into the prepared pan and spread it evenly.
  5. Bake in the preheated oven for about 40 minutes if using a square pan, and 50-60 if using a loaf pan. A toothpick inserted into the center should come out clean.
  6. Remove from oven and allow to cool on a wire rack for about ½ hour. Flip out onto a cooling rack to finish cooling.
  7. Notes
  8. Try making your own Paleo chocolate chunks! I've used this recipe before and I think the results would be great in this banana bread, and it keeps it totally Paleo!
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Banana Chocolate chip Paleo Muffins

Ingredients

    Whisk dry ingredients together in a bowl:
  • 1 1/4 cups almond flour
  • 3/4 cup coconut flour
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp nutmeg
  • 1/2 tsp salt
    If adding chocolate chips, add to dry ingredients - I use about 1/2 cup of guittard dark chocolate chips
  • You can also add chopped walnuts if you desire.
    Mix wet ingredients together in a bowl:
  • 3 ripe bananas mashed
  • 1 tsp vanilla
  • 5 eggs
  • 1/4 cup honey (optional)
  • 1/4 cup coconut oil melted

Instructions

  1. Add wet ingredients to dry and mix thoroughly
  2. Line a muffin pan with parchment liners and drop about 1/2 cup or a little less of the batter into each cup. Makes 12 muffins. Bake at 350 degrees for 25 minutes. Sometimes I need to bake them a couple extra minutes.
  3. To make pumpkin muffins, add 1 tsp allspice and 1 tsp ginger to the dry ingredients. Replace the bananas with 1 cup pumpkin puree.
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Paleo Belgian Waffles

Prep Time: 6 minutes

Cook Time: 1 minute

Total Time: 8 minutes

Paleo Belgian Waffles

Ingredients

  • Author: Ashley Holmes (Cook Like a Cavewoman)
  • Serves: (2) 6-inch Belgian waffles
  • ------
  • 2 tbsp coconut flour
  • ½ tsp baking soda
  • ¼ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ⅔ cup raw cashews
  • 2 large eggs, at room temperature
  • A little less than ⅓ cup unsweetened almond milk
  • ¼ tsp vanilla extract
  • 2 tbsp honey
  • 2 tbsp coconut oil, melted
  • Coconut oil cooking spray

Instructions

  1. Preheat your waffle maker.
  2. In a small bowl, mix together your coconut flour, baking soda, ground cinnamon, and sea salt. Set to the side for a minute.
  3. To a blender, add your raw cashews, eggs, almond milk, vanilla extract, honey, and coconut oil.
  4. Blend together until smooth and creamy.
  5. Add the bowl of dry ingredients to the blender of wet stuff, and blend it really well until smooth and creamy again. Use a spatula to scrape down any dry stuff you see sticking to the sides, and blend again. You can even repeat that a third time, if necessary.
  6. Spray your pre-heated waffle maker with coconut oil.
  7. Pour some of your batter into the waffle maker, a little less than you normally would with the wheat-based kind, because this batter really puffs up.
  8. Allow the waffle to cook for only about a minute or so. This batter does not take very long, so keep an eye on it!
  9. Remove the waffle from the maker as soon as it's browned, and top with your favorite toppings!
  10. If not eaten right away, extra waffles can be kept covered in the refrigerator for about 2 days. Simply reheat in a toaster!
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No Bake Energy Bites

Ingredients

  • 1 cup Oatmeal
  • 1/2 cup Peanut Butter or other Nut Butter
  • 1/3 cup local honey
  • 1 cup unsweetened coconut flakes
  • 1/2 cup found flaxseed
  • 1/2 cup mini dark chocolate chips
  • 1 tsp vanilla

Instructions

  1. Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy.
  2. Store in airtight container and keep refrigerated for up to 1 week.

Notes

Recipe from: Smashed Peas and Carrots

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Gypsy Soup from the Moosewood Cookbook

Ingredients

  • 3 – 4 tablespoons of olive oil\
  • 2 cups chopped onion
  • 2 cloves crushed garlic
  • 2 cups chopped, peeled sweet potatoes or winter squash 1⁄2 cup chopped celery
  • 1 cup chopped fresh tomatoes 3⁄4 cup chopped sweet peppers 1 1⁄2 cups cooked chickpeas
  • 3 cups stock or water
  • 2 teaspoons paprika 1 teaspoon turmeric 1 teaspoon basil
  • 1 teaspoon salt Dash of cinnamon Dash of cayenne
  • 1 bay leaf
  • 1 tablespoon tamari (soy sauce)

Instructions

  1. In a soup kettle or large saucepan sauté onions, garlic, celery and sweet potatoes in olive oil for about 5 minutes. Add seasonings, except tamari, and the stock or water. Simmer, covered, fifteen minutes. Add remaining vegetables and chickpeas. Simmer another 10 minutes for so – until all the vegetables are as tender as you like them.
  2. Note: The vegetables used in this soup are flexible. Any orange vegetable can be combined with green.... For example, peas or green beans could replace the peppers. Carrots can be used instead of, or in addition to the squash or sweet potatoes.
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Lentil Vegetable Soup (Serves 8 to 10)

Ingredients

  • 1 pound French green lentils
  • 4 cups chopped yellow onions (3 large onions)
  • 4 cups chopped leeks, white part only (2 leeks)
  • 1 tablespoon minced garlic (3 cloves)
  • 1/4 cup good olive oil, plus additional for drizzling on top
  • 1 tablespoon kosher salt
  • 1 1/2 teaspoons freshly ground black pepper
  • 1 tablespoon minced fresh thyme leaves or 1 teaspoon dried
  • 1 teaspoon ground cumin
  • 3 cups medium-diced celery (8 stalks)
  • 3 cups medium-diced carrots (4 to 6 carrots)
  • 3 quarts chicken stock
  • 1/4 cup tomato paste
  • 2 tablespoons red wine or red wine vinegar
  • Freshly grated Parmesan cheese

Instructions

  1. In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.
  2. In a large stockpot on medium heat, sauté the onions, leeks, and garlic with the olive oil, salt, pepper, thyme, and cumin for 20 minutes, until the vegetables are translucent and very tender. Add the celery and carrots and sauté for 10 more minutes. Add the chicken stock, tomato paste, and lentils. Cover and bring to a boil. Reduce the heat and simmer uncovered for one hour, until the lentils are cooked through. Check the seasonings. Add the red wine and serve hot, drizzled with olive oil and sprinkled with grated Parmesan.

Notes

Copyright 1999, The Barefoot Contessa Cookbook by Ina Garten, Clarkson Potter/Publishers, All Rights Reserved

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Salmon in Lemon Brodetto with Pea Puree

Salmon in Lemon Brodetto with Pea Puree

Ingredients

    Lemon Brodetto:
  • 2 tablespoons olive oil
  • 1 shallot, diced
  • 2 lemons, juiced
  • 1 lemon, zested
  • 2 cups chicken broth
  • 1 tablespoon chopped fresh mint leaves
    Pea Puree:
  • 2 cups frozen peas, thawed (about 10 ounces)
  • 1/4 cup fresh mint leaves
  • 1 clove garlic
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup grated Parmesan
    Salmon:
  • 1/4 cup olive oil
  • 4 (4 to 6-ounce) pieces salmon
  • Kosher salt
  • Freshly ground black pepper

Instructions

    Directions
  1. To make the Lemon Brodetto, warm the olive oil in a medium saucepan over medium heat. Add the shallots and saute until tender, about 7 minutes. Add the lemon juice, zest, and broth. Bring to a simmer, and keep warm, covered, over low heat.
  2. To make the Pea Puree, combine the peas, mint, garlic, salt, and pepper in a food processor and puree. With the machine running, add the olive oil in a steady drizzle. Transfer the pea puree to a small bowl and stir in the Parmesan. Set aside.
  3. To make the Salmon, warm the olive oil in a large, heavy skillet over high heat. Season the salmon pieces with salt and pepper. Sear the salmon until a golden crust forms, about 4 to 5 minutes on the first side. Flip the fish and continue cooking until medium-rare, about 2 minutes more depending on the thickness of the fish.
  4. To assemble the dish, add the tablespoon chopped mint to the Lemon Brodetto and divide between 4 shallow dishes. Place a large spoonful of Pea Puree into the center of each bowl. Place a salmon piece atop each mound of Pea Puree. Serve immediately.

Notes

Recipe courtesy of Giada De Laurentiis

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Paleo Pumpkin Muffins

Ingredients

    Wet Ingredients:
  • 1 1/2 cups pumpkin
  • 4 eggs
  • 1/2 cup almond butter
  • 1/4 cup melted coconut oil
  • 1 tsp vanilla
  • 2 Tsp -1/4 cup maple syrup (optional)
    Dry Ingredients:
  • 1/2 cup almond flour (could use coconut four as a substitute)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1 tsp allspice

Instructions

  1. Add wet ingredients to mixer and mix really well.
  2. In a small bowl mix dry ingredients mix well and add to mixer.
  3. After fully blended, add 1/4-1/3 cup chocolate chips (optional)
  4. Line muffin cups with liners and spread evenly.
  5. Back at 350 degrees for 30 minutes.
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