Zucchini Pesto and Goodbyes

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This week has been full of goodbyes. My garden vegetables and herbs spring up with their last hopeful reach for the sun before returning to the earth until next spring. Autumn is right around the corner, so the time has come to bid farewell to long, warm summer nights and hot, sunny days on the lake. And my least favorite goodbye, a good friend Kelly is moving out of state. Portland gets all the cool kids!

Like tend I to do, out of necessity in the process or simply as an excuse to cook and eat, I invite Kelly over for one last meal to share before she hits the road. This is also the exact meal at which summer fades into fall within my kitchen. Huge zucchinis and tomatoes plucked from the vines will be replaced by Crockpot whole chickens and bone broth simmering on the stove. For tonight though, we basque in summer, and fresh zucchini with sundried tomatoes and fresh basil pesto is about as much summer flavor as a plate can handle.

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Ingredients:

2 large, fresh zucchinis

1 cup walnuts

2 cups fresh basil

½ cup high quality olive oil

2-4 cloves garlic

1 Tbls. fresh lemon juice

½ tsp. salt

Dash of pepper

¼ cup sundried tomatoes (jarred in oil if store-bought)

Instructions:

  1. Grate the zucchinis on a box grater, through the food processor or if you’re super fancy a with a zoodler!
  2. Combine all other ingredients besides sun-dried tomatoes in food processor and blend until incorporated, but slightly chunky. Mix in tomatoes by hand.
  3. Serve like a cold pasta dish… Place zucchini in a bowl and top with pesto. Viola! Injoy!

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And farewell, Kelly Dear! So many well wishes, new meal memories and southward visits coming your way!

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Summer Collard Wraps

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This time of year, my garden begins bursting with fresh, delicious greens and I know it’s time to start putting together my favorite summer snack… Collard wraps! This recipe utilizes lots of fresh veggies and is super simple to put together. Since myself, and many of the people I know practice a mostly gluten or grain-free diet, these wraps are a crowd pleaser no matter what the occasion. I make them for picnics and potlucks, for lunch at least twice a week and as a delicious and nutritious meal on the trail. They are best when eaten the same day, but can be kept in the fridge for a few days if need be. Injoy!

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Ingredients:

8 large collard leaves

1 ½ cups raw sunflower seed pate

Grated carrots

Sprouts

Sliced avocado

Cucumber (sliced in quarters length-wise, then in half)

**Other filling options you would include in a sandwich**

~Roaster turkey, cheese, salami, tomatoes, pickles, etc.

Instructions:

  1. Bring large pot of water to a boil and blanch each leaf for 30-60 seconds until just softened. Gently remove with tongs and set on a plate to cool.
  2. To assemble the wrap, place a collard leaf onto a large plate or cutting board. Place a spoonful or two of pate on one end, and add other filling options on top of the pate. Fold the sides over and roll tightly like a burrito.
  3. Refrigerate right away or slice and serve.

 

Lemon Walnut Green Bean Salad

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I recently needed a quick, fresh side dish idea for a potluck picnic. This time of year, delicious green beans are in season and offer the perfect spring flavor to any meal. This recipe is a breeze to prepare and with the balance of nutrients in the fresh vegetables and the awesome healthy fats found in walnuts, it is a wonderful complement to a community gathering.

This dish can be made ahead of time, but I suggest leaving the walnuts out until serving to maintain crispness. Injoy!

 

Ingredients:

1 ½ pounds fresh green beans, ends trimmed

1 cup walnuts

2-4 Tbls fresh snipped chives

2 Tbls extra virgin olive oil

2 Tbls freshly squeezed lemon juice

½ tsp lemon zest

½ tsp sea salt

freshly ground black pepper to taste

 

Instructions:

  1. Preheat oven to 400 degrees
  2. Bring a medium sized pot of water to boil. Add green beans and blanch for about 4-5 minutes until tender but still crisp.
  3. Drain using a colander and run under cold water to stop the cooking process. Place into a large bowl.
  4. Place the walnuts into an 8 x 8-inch baking dish and roast for about 10 minutes. Watch carefully as they burn easily.
  5. Place on a plate to cool, then chop and add to green beans.
  6. Wisk the remaining ingredients in a small bowl and add to the green beans and walnuts. Injoy!!

 

ABC Fudgesicles (Avocado, Banana, Cocoa/Coconut)

 

 

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With the warm summer weather in full swing, it is a great time to play with some fun, frozen, kitchen concoctions! These naturally sweetened fudgesicles are a hit amongst adults and kids alike. The creaminess of the avocado and banana combined with the sweet delicate coconut flavor works wonders in this delicious dessert.

In addition, it’s always great to find alternatives to the highly processed, super sugar laden dessert options found in the grocery store. Below are the ingredients lists from two popular brands of fudgesicles.

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Yikes!! High fructose corn syrup, aspartame, guar gum, carrageenan, artificial colors and flavors, plus loads of other difficult to pronounce chemicals… this is not the stuff you want to ingest or feed to your kids! Carrageenan for instance, is a gumming agent that is known to cause inflammation in the digestive tract, which is the root cause of ulcers, inflammatory bowel disease and certain types of cancer. In fact, drug investigators have actually used carrageenan in the past to cause inflammation in the tissues of laboratory animals in order to test the anti-inflammatory properties of new drugs. Steer clear of this harmful additive also found in most shelf stable milk alternatives, boxed almond milk, coconut etc. by making your own! The freshness and flavor can’t be beat! Injoy!

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Ingredients:

8 Medjool dates

½ cup water

1 medium avocado, pitted

2 small bananas (or 1 ½ large)

1 cup coconut milk (from a can)

5-7 Tbls raw cocoa powder

2 tsp. vanilla

pinch sea salt

 

Optional additions before blending:

½ cup fresh mint

¼ tsp cayenne pepper

 

Optional additions after blending

½ cup chopped walnuts

zest from ½ orange

dried coconut chips

 

Instructions:

1. Place the dates into your blender and cover with water. Pack the dates down so they are completely covered and let soak for 30 minutes.

2. Add remaining ingredients and blend until smooth and creamy. Depending on your blender, you may need to add a little more water or coconut milk.

3. Pour into popsicle molds and freeze for at least 6 hours. Remove by running warm water over the molds to loosen fudgesicles.

 

** This recipe makes 8 fudgesicles, I used half of the quantities to make the 4 pops pictured. Another option is to serve the extra as pudding. It is delicious as a creamy unfrozen desert as well! Injoy!

Raw Sunflower Seed Pate

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As the weather warms up and picnic season is in full swing, it is a great time to seek out healthy snack options. This sunflower seed pate is a versatile recipe to keep around your kitchen and prepare often. It is delicious as a dip for celery, carrots, cucumber or chips and crackers, is a great spread for sandwiches and an awesome compliment to lettuce or collard wraps. The seeds add a good amount of healthy fats and protein to balance out the carbohydrates in the above meal and snack options, and it is a tasty treat that will keep in your refrigerator for 7-10 days. Injoy!

Ingredients:

2 cups raw sunflower seeds, soaked 6-8 hours

1 cup chopped celery

¼ cup finely chopped shallots

2-3 Tbls. freshly squeezed lemon juice

1 tsp. fresh time, chopped fine

½-1 tsp. sea salt

½ tsp. freshly ground black pepper

Instructions:

  1. Drain and rinse sunflower seeds through a fine mesh strainer
  2. Place all ingredients in a food processor and pulse until desired consistency. I like mine fairly smooth with just a few chunks

 

5 Tasty and Refreshing Workout Waters

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Staying properly hydrated is the number one thing you can do for your body on a daily basis. When it comes to the health of our organs and digestion, fat loss, energy levels, sleep patters, brain function, our detoxification systems and nutritional choices… daily water consumption affects it all. And our bodies are made up of substantial amounts of water: The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are 31%. We need to drink plenty of water, plain and simple.

The problem is many people have a hard time getting in the ‘half your body weight in ounces’ recommendation. The #1 complaint I hear from clients is that they are bored with plain water. Skip the artificially flavored sugar packets and try these 5 refreshing, whole food based recipes to jazz up your water. I suggest investing in a water bottle that holds at least 32 ounces in order to track how much you’re drinking most efficiently. I really like my HydroFlask!

  1. ½ lime sliced thin, ½ lemon sliced thin, ½ cup packed fresh mint
  2. ½ cup chopped seedless watermelon, 3-5 sprigs fresh rosemary
  3. ½ cup chopped pineapple, ½ cup packed fresh mint
  4. ½ cup raspberries (fresh or frozen), 3-5 sprigs fresh thyme
  5. ½ cup blackberries (fresh or frozen), 3-5 sprigs of fresh sage

 

Also, get creative and come up with your own combination! Pretty much any fruit will work, aside from bananas. Use what’s in season in your garden or the farmers market. Mix with other fruits and berries and/or fresh herbs, add filtered water and voila! Injoy!

 

Asian Steak Salad

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I made this delicious salad from the Make it Paleo cookbook for a group of friends that came by over the weekend. It is tasty and colorful and makes for a wonderful presentation when serving to guests. I recommend marinating the steak overnight for ultimate flavor. If you cannot find coconut aminos in your local grocery store, you can order it here. Or tamari and soy sauce can both work as substitutes. Also, a mandolin works great with this recipe to cut down on time chopping vegetables. I have found mine to be a lifesaver on many occasions! And lastly, I love to make a double recipe of this salad and keep it in the fridge for a quick lunch to go. Just leave the oranges and dressing on the side and the cabbage and other ingredients keep beautifully for 5-7 days. Injoy!

 

Ingredients:

Steak Marinade

2 Tbls. coconut aminos

2 Tbls. fish sauce

½ tsp. each, salt and pepper

Red pepper flakes, to taste

1 clove garlic

½ tsp. fresh ginger, minced

 

Salad

10 oz sirloin steak

2 cups shredded cabbage

¼ cup red belle pepper, sliced thin

1 radish, sliced thin

1 medium carrot, shredded

8 grape tomatoes, halved

½ navel orange, chopped

1/8 cup slivered almonds

½ green onion, chopped

 

Sesame Ginger Dressing

½ Tbls. garlic, minced

½ Tbls. fresh ginger, minced

2 Tbls. toasted sesame oil

2 Tbls. coconut aminos

2 tsp. sesame seeds

½ tsp. each: salt, pepper and red pepper flakes

 

Instructions:

1. Whisk together all ingredients for sesame ginger dressing and steak marinade

2. Marinade steak for at least 3 hours before cooking

3. Grill sirloin steak on high for approximately 4 minutes per side, flipping once

4. While letting the steak rest, rinse and chop all vegetables as well as the orange and toss together

5. Slice the steak thinly

6. Plate salad, and top with strips of steak

7. Drizzle with dressing and serve

Smoothies and Veggie Juice and The Vitamix, Oh My!!

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Today, I am on a mission to test out the new kitchen toy that is soon to revolutionize meal prep at the Boyz Haus. Behold! The Vitamix! If you’ve ever fired up one of these puppies, let’s just agree that going back to an average Oster blender after using one is simply not possible. The machine, er engine, is measured in horsepower. Enough said. It can boil water. Whaaaaaat?! And, my favorite part, when making smoothies/ veggie juice, you include the entire vegetable, skin, seeds and all. It get’s pulverized into liquid with all of the fiber and nutrients intact. That’s what I’m talking about!

So today, it’s test kitchen time. After a trip to the farmer’s market, I’m ready for a delicious, nutritious veggie juice. Beets, check. Kale from the garden, check. I also included apple, carrot, cucumber, fresh ginger, blackberries, blueberries, pre-soaked cashews and hemp seeds. The results…

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…are awesome! In 30 seconds on high (no kidding), this meal in a cup is ready. It’s the perfect amount of sweetness and zing from the ginger, and I especially love the color. If you ever want to get children to eat more veggies, this is the trick, conceal the flavor a bit with an apple and make it pink. Voila! They’re sucking down kale and spinach in no time!

I highly recommend incorporating fresh juice and smoothies into your diet to increase the enzymes and phytonutrients available in raw veggies. The average American doesn’t even get close to the recommended amount of vegetables required for optimal health. At a half cup serving size, a large smoothie can offer 6-8 servings in one yummy glass! I also suggest including raw nuts, a nut butter or a scoop of protein powder (whey, hemp or pea protein is best) to balance out the carbohydrate load with some protein and fat. You can also include a squeeze of lemon juice to lower the glycemic value and keep your blood sugar from spiking. I don’t tend to use a recipe when making things like this, but if you’re someone who likes a little guidance, Megan the Detoxinista gives some great recipes! Enjoy!