Baked Organic Banana Blueberry Oatmeal

Ingredients :

1/2 cup Organic Rolled Oats 

1/2 cup unsweetened Almond Milk (or Milk of choice)1/2 

1/2 Ripe Banana Mashed

1 Dash Cinnamon

Add Ins :

1/2 cup Blueberries along with sliced Banana 

Optional - 1/2 -1 Teaspoon of Maple Syrup ; chia seeds. Flax seeds, 1 tablespoon of nut Butter

Instructions : Preheat oven to 350 degrees and lightly grease baking  dish or skillet with extra virgin Olive Oil

Mix ingredients and optional add ins in a bowl

Pour mixture in baking dish and Bake for 20 minutes. Let cool and Enjoy! 

 

Bonni's Brew (My Go-To Smoothie)

Ingredients

1 1/2 cups of water (or 1 cup water 1/2 cup pineapple juice)

1 package of organic frozen ( and some fresh) strawberries

1 cup frozen pineapple 

1 frozen or fresh banana

1/4 teaspoon turmeric -  (with a dash of black pepper (to boost absorption)

a few sprinkles of cinnamon 

 

Directions

First pour the liquid in the blender or Vitamix, then add the rest of the ingredients a bit at a time and blend. 

Pineapple and turmeric are both a natural anti-inflammatory, while cinnamon is a natural pain reliever.

Middle Eastern Quinoa and Lentils

Ingredients

1- cup Quinoa seeds, rinsed

4-1/2 cups low sodium vegetable broth

1 - cup brown lentils, rinsed and picked over

1/2- teaspoon cumin

1/4-teaspoon sea salt

2-tablespoons olive oil

1-cup chopped onion

1-cup chopped carrot

freshly ground pepper to taste

Directions

1. In large saucepan combine quinoa, vegetable broth, lentils, cumin and salt.

2. Bring to a boil. Reduce heat, cover pan, and simmer on low heat for 30 minutes, or until lentils are tender.

3. While quinoa is cooking, heat olive oil over medium-high heat and saute the onions and carrots until golden brown.

4. Fluff quinoa and lentils, serve on a platter topped with onions and carrots. Add freshly ground pepper.

NUT FREE/DAIRY FREE PESTO

Ingredients

-2 cups basil or mixed herbs of your choice

-1/4 cup raw sunflower( or pumpkin) seeds soaked or roasted

-1 large clove garlic

-1/3 cup olive oil

- pinch of sea salt

Directions

1) Place basil, garlic and sunflower seeds in food processor and pulse a few times. Slowly add the olive oil with processor running. Blend until creamy. Add a pinch of salt and pulse a few more times.

2) Transfer to airtight container and top with a bit of olive oil.

3) Store in refrigerator. Good for around 3 weeks.

MY FAVORITE SUMMER SALAD

IT'S NOT ONLY DELICIOUS...IT FILLS YOU UP!

Place lots of arugula (my personal favorite) or any lettuce on a plate

Add radishes, tomatoes, avocado, fresh peas, red kidney beans or garbanzo beans (for protein), fresh peppers and whatever else you'd like.

Toss salad with apple cider vinegar, or balsamic vinegar and olive oil

Enjoy!

HEALTH BENEFITS

The Greens - excellent source of vitamin A, vitamin C, folic acid, manganese, calcium, and magnesium. Also a good source of potassium, riboflavin, copper, iron and zinc.

Avocado - oleic acid,linoleum acid, (which helps lower cholesterol levels). Potassium, vitamin E and B. And of course monounsaturated fatty acids - the good fat :)

Kidney beans - high fiber, folic acid, molybdenum, phosphorus, iron, protein, magnesium and potassium.

Peas - calcium, protein, vitamin B, and many minerals.

Tomato - lycopene, beta-carotene, vitamin c, biotin, vitamin K, and folic acid.

QUINOA PORRIDGE

Here's a yummy gluten-free option to start your day... It's full of protein!

1 cup - raw quinoa

2 1/2 cups - water

a sprinkle of sea salt

3 to 4 cups (depending on your desired consistency) - milk of choice (almond, rice, soy or dairy)

1 tsp - organic pure vanilla extract

1/8 - 1/4  cup - maple syrup

optional -  top with cinnamon, raisins, gluten free, dairy free chocolate chips, or carob chips

Rinse quinoa well. Drain and combine with the water and salt and bring to a boil uncovered. Once boiling, cover and cook on low for 20 minutes or until quinoa is light and fluffy. Uncover, add milk of choice (and raisins if using), and bring back to a boil. Turn heat to low and cook another 20 minutes, stirring occasionally until quinoa is thick. Turn off heat. Add vanilla and maple syrup. Stir and serve.

Enjoy!

Bonni

HEALTH BENEFITS - QUINOA

Nutrients in quinoa include: Iron, manganese, phosphorus, copper, magnesium, fiber, folate, and zinc. Quinoa is also known for its anti-inflammatory properties.

SWEET POTATO PIE SUNBUTTER CUPS - YOUR NEW FAVORITE CHOCOLATE FIX

Ok, chocolate is always a must ...  and I'm bit of a sweet potato freak as well, because they are so yummy and healthy at the same time!                        

1/2 cup - dairy free, gluten free chocolate chips (I use Enjoy Life chocolate chips, which are dairy, nut and soy free)

2 Tbsp - sweet potato puree (you can substitute pumpkin )

2 Tbsp - Sunbutter at room temperature (you can substitute any nut butter)

1/8 teaspoon cinnamon

Fill just the bottom of cupcake liners with the melted chocolate (save the rest for later) and place in the freezer for 10 minutes. Combine all other ingredients and stir to make a paste. Take liners from freezer and top each one with the filling. Top with more chocolate and freeze until solid.

Enjoy!

Bonni

CURRIED SWEET POTATO SOUP (MY SON CAN'T GET ENOUGH OF IT)

My son (who is the pickiest of eaters) loves this soup, and if I don't stop him he'll eat it all! As he says:"It's the best ever!"

Portions: 4-6

Ingredients:

2 lbs - sweet potatoes, peeled and quartered

5 cups - water or vegetable stock

1 tsp - yellow curry paste

1 can (14 oz) - coconut milk

sea salt to taste

Directions:

1 - Place sweet potatoes, water/stock and curry in a pot and simmer until potatoes are tender (about 45 minutes).

2 - Let cool for 10 minutes and blend until smooth. Add coconut milk and season with salt. 

Enjoy!

Courtesy recipe from Aroma Thyme Bistro

HEALTH BENEFITS: SWEET POTATOES

High in Vitamin B - helps prevent heart attacks

Vitamin C - good for everything!

Vitamin D - the happy vitamin that's good for your bones

Iron and Magnesium - good for stress

CURRY

Turmeric - eases arthritis, reduces risk for cancer, eases heartburn, full of antioxidants

AVOCADO SMOOTHIE FOR SILKY SMOOTH SKIN - A PERFECT SPRING LIFT!

3/4 of an avocado 

1 and 1/2 cups - chilled almond milk (or milk of choice)

1 tsp - pure vanilla extract

2 tbsp - pure maple syrup (grade B) 

4 ice cubes

Combine all ingredients in a blender until smooth. 

Enjoy!

HEALTH BENEFITS- AVOCADOS

Increases collagen production-great for your skin!

Thirty-five percent more potassium than bananas.

Oleic acid,vitamin B6,and folic acid-protects your heart

Contains more fiber than any other fruit (yes, avocado is a fruit:) )

Glutathione- boosts your body's immune system

Lutein-protects eyes from age related eye degeneration

SWEET POTATO PIE FROZEN SHAKE RECIPE (WARNING - IT'S ADDICTING!)

1 or 1 1/2 - organic sweet potatoes (cooked and peeled)

1/2 to 3/4 cup - any non-dairy milk (I use almond milk) 

1/8 teaspoon - pure vanilla extract

1/4-1/2 teaspoon - ground cinnamon

A dash of nutmeg

1-2 tablespoon or more to taste - pure maple syrup (Grade B)

1 tablespoon - chia seed (optional)

Place milk and sweet potatoes in a blender or vitamix

Blend a bit, then add rest of ingredients and blend to desired consistency.

Enjoy!!! 

HEALTH BENEFITS : SWEET POTOTOES

HIGH IN B VITAMINS-HELPS PREVENT HEART ATTACKS

VITAMIN C - GOOD FOR EVERYTHING!

VITAMIN D- THE HAPPY VITAMIN THAT'S GOOD FOR YOUR BONES

IRON AND MAGNESIUM-GOOD FOR STRESS

BEST CHOCOLATE MOUSSE EVER! (YOU'LL NEVER BELIEVE AVOCADO IS USED IN PLACE OF BUTTER, CREAM, AND EGGS!)

4 SERVINGS

1/2 cup (or a bit less) pitted Medjool dates soaked

1/2 cup pure maple syrup (Grade B)

1 teaspoon vanilla extract

1 1/2 cup mashed avocados (about 3 avocados)

1/2 cup + 4 tablespoons unsweetened cocoa powder

1/2 cup water

Place the dates, maple syrup and vanilla in a food processor fitted with an S blade and process until creamy. Stop occasionally to scrape down the sides of the bowl. Add water and process briefly.  

Serve chilled or at room temperature.

(For those who aren't vegan, you can top with homemade whipped cream. Blend organic heavy cream and organic sugar and whip till desired consistency)

Chocolate mousse will keep 3 days in the refrigerator and 2 weeks in the freezer. But it's so yummy, it won't last a day!!!

ENJOY!

HEALTH BENEFITS: COCOA

High concentrations of antioxidants

Flavonoids- improves blood flow, lowers blood pressure, and improves heart health. Helps you think better!

MAPLE SYRUP- 

Phenolics- Great antioxidant

Zinc, manganese,potassium,magnesium,iron and calcium

Vitamins b1,b2,b5,b6,biotin (great for your hair), and folic acid.

A YUMMY VEGAN CHOCOLATE CHIP COOKIE PIE - MADE WITH BEANS!

Enjoy this tasty (vegan) treat!

VEGAN BEAN CHOCOLATE CHIP COOKIE RECIPE

2 cans garbanzo beans (drained)

1 cup quick oats

3 Tbsp coconut oil

2 tsp pure vanilla extract

1/2 tsp baking soda

2tsp baking powder

1/2 tsp salt

1 and 1/4 cups brown sugar

1 cup dairy free chocolate chips 

Blend everything (except chips) in a food processor. Mix in chips and pour into a 9 or 10 inch oiled pan. Cook at 350 for 35-40 minutes. Let stand for 10 mins before removing. ENJOY!!!