Meet-Marie-Tower,-RHN

Turkey Meatball Soup

Turkey Meatball Soup

Prep

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Yield 6 Servings

Soup weather is coming again!

I love soup.  It’s comforting, soothing, and a great way to get a whole bunch of nutrition into one bowl.

My kids always ask for 1 certain soup.  Turkey meatball soup.  They love the meatball part of it.  I love that it has a whole bunch of protein, and some great veggies too, so of course when they ask for it, I give in.  I let them ‘win’.  😉

Here is the recipe – and here’s to beautiful Fall colors & extra cozy layers of clothes.

Ingredients

1 pound ground turkey breast
1/2 cup cooked quinoa
2 ounces (about 1/2 cup) cheese, grated
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
6 garlic cloves, minced and divided
1 large egg, lightly beaten
4 teaspoons extra-virgin olive oil, divided
1/2 cup chopped shallots
1/2 cup chopped celery
8 cups trimmed chopped lacinato kale (about 1 pound)
1/4 teaspoon crushed red pepper
5 cups organic chicken broth
Lemon wedges (optional)

Instructions

1. Combine turkey, quinoa, 1/4 cup cheese, parsley, basil, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 2 garlic cloves, and egg in a large bowl; mix gently just until combined. Working with damp hands, shape turkey mixture into 24 meatballs (about 2 tablespoons each).

2. Heat a large Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add 12 meatballs; cook 8 minutes, turning to brown on all sides. Remove from pan. Repeat procedure with 1 teaspoon oil and remaining 12 meatballs.

3. Add remaining 2 teaspoons oil to pan; swirl to coat. Add shallots and celery to pan; sauté 5 minutes. Add remaining 4 garlic cloves; sauté 1 minute.

4. Add kale, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon black pepper, and red pepper; cook 2 minutes, stirring occasionally. Add stock; bring to a boil. Return meatballs to pan. Reduce heat; simmer 10 minutes or until kale is tender and meatballs are done. Ladle 1 1/3 cups soup into each of 6 bowls; divide remaining cheese evenly among bowls.

Summer Fudgesicles

Summer Fudgesicles

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Yield 4 Fudgesicles

Who doesn’t love a good fudgesicle in the summer?

I know we do!

Here is a healthy twist on these delicious summertime treats, and the subject of this week’s contest.

Head on over to my Instagram or Facebook page  and share a picture of your favorite healthier summer treat that you made and you are entered to win a summer meal plan full of yummy recipes for you to try.  Check out both pages to see more info about this contest.

Here is our recipe.  They are full of hormone-loving good fats from the avocados and coconut milk, and have honey to make it sweet instead of sugar in regular fudgesicles.  Your hormones, and your taste buds will love these!

Ingredients

  • 2 avocados, pitted and diced
  • ¾ cup unsweetened cocoa powder
  • ½ cup honey, add more if you like it sweeter
  • 1 teaspoon vanilla extract
  • ¼ cup + 2 tablespoons coconut milk
  • Ice Pop Molds

Instructions

  1. In a blender or a food processor, add in the avocados, coocoa powder, honey, vanilla, and coconut milk. Blend or pulse until the mixture is creamy.
  2. Taste and see if it is sweet enough for your taste, if not add in more honey.
  3. Place the creamy mixture into ice pop molds and try to get all of the air bubbles out. *
  4. Freeze overnight.

Notes

It’s easier to add the mixture into the ice pop molds by using a pastry bag – like you would do with frosting. To get most of the air bubbles out, shake the mold a couple of times and poke a knife or something similar into the mixture.

**See they are kid-approved too!**

Good luck in the contest!Healthy Fudgesicles by Marie Tower at MarieTower.com

Courses Snacks

 

High Protein Chocolate Chip Blondies (with a secret ingredient!)

Prep

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Yield 9-12 Bars

And the secret ingredient in these oh so yummy Blondies is…..

I ran a contest in my private Facebook group and Instagram recently to guess what the secret ingredient in these Blondies was.  I had almost 100 guesses and only THREEpeople guessed correctly.

I gave some clues – they were:  “The secret ingredient is a pretty color (not green), and high in hormone balancing protein”.

Can you guess yet?

First, let me show you a little more.

Here is the dough when it was ready to be cooked:

 

 

 

 

 

 

 

 

And my beautiful little helper – who LOVED the dough almost as much as the finished product!

 

 

 

 

 

 

 

 

 

AND finally – the mysterious ingredient.  It is…  high protein, hormone-loving RED LENTILS!

Here they are cooked and ready to be processed and mixed in:

 

 

 

 

 

 

 

 

If you aren’t familiar with red lentils, go get some!  These tiny dry lentils are a powerhouse for your hormones.  High in protein, fiber, folate, iron & vitamin B6 they are a great addition to your grocery list if you are looking to add a little balance to your health & hormones.

Start by trying these Blondies, you won’t regret it!

Ingredients

  • 1/2 cup red lentils
  • 1/2 cup natural creamy or crunchy peanut butter
  • 1/3 cup pure maple syrup
  • 1 tablespoon pure vanilla extract
  • 1 cup rolled oats
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1/3 cup chocolate chips, plus 1-2 tablespoons for sprinkling on top

Courses Dessert

5 Of My Favorite Overnight Oats

I’m a HUGE fan of overnight oats, and they are something I regularly recommend to my clients.

Why?

Because they are full of great nutrients to help balance your hormones, blood sugar, moods, weight and more.  PLUS they are so quick & easy that you just can’t go wrong.  I make a bunch at the beginning of the week and put them in my fridge, then I just grab one out each morning and eat.

Yep, it’s just that easy!

Here are 5 of my favorite recipes, and I know you will love them too.

*Note, you can eat them cold, or you can heat them up in the morning if you want something hot in your belly.  Steel cut oats are also fine to use, they will just give you a crunchier consistency, which is great too!

 

Blueberry Banana Oats

Prep

Total

Yield 1 Serving

Ingredients

  • 1/2 cup whole oats
  • 1/2 cup unsweetened almond milk (or favorite milk you use)
  • 1/4 medium banana, sliced (freeze the rest for smoothies!)
  • 1/2 – 1  tbsp chia seeds
  • 1/2 cup blueberries
  • 4-5 drops NuNaturals liquid vanilla stevia (or your favorite sweetener)
  • pinch cinnamon

for the topping:

  • 1 tbsp chopped pecans (or any nut)

Instructions

Place all the ingredient in a jar, shake, cover and refrigerate overnight. Add your favorite crunchy toppings such as nuts, granola, etc and enjoy the next day!

Courses Breakfast

 

 

Blueberry Cream Oats

Prep

Total

Yield 1 Serving

Ingredients

  • ¼ cup raw cashews soaked overnight
  • ½ cup whole oats
  • 2 tsp chia seeds
  • 1 tsp vanilla
  • 2 tsp pure maple syrup
  • ½ – 1 cup almond milk (depending on how thick/thin you like it)
  • ¼ cup blueberries

Instructions

  1. Soak the cashews overnight or for at least 4 hours.
  2. Drain and rinse the cashews well.
  3. Add them to a blender with the maple syrup and vanilla. Blend until smooth.
  4. In a glass jar, combine all the ingredients.
  5. Cover and store in the fridge overnight.

 

 

Strawberry Coconutty Oats

Prep

Total

Yield 1 Serving

Ingredients

  • ½ cup whole oats
  • ⅓-1/2 cup almond milk (depending on weather you like a thicker or thinner oatmeal)
  • 1 tsp vanilla
  • 2 T unsweetened coconut
  • 3 tsp chia seeds
  • 2 tsp pure maple syrupor 1 medjool date, chopped
  • 1/2 cup chopped strawberries (I use frozen organic strawberries usually)

Instructions

  1. Put everything in a jar and mix very well.
  2. Cover and place in the fridge overnight.

 

 

 

Cinnamon Bun Oats

Prep

Total

Yield 1 Serving

Ingredients

  • ¼ cup raw cashews (soaked at least 4 hours)
  • ½ cup whole oats
  • ½ cup almond milk
  • 2 tsp pure maple syrup or 1 date chopped
  • 1½ tsp cinnamon
  • 2-3 tsp chia seeds
  • 1 tsp vanilla

Instructions

  1. In a food processor or blender, grind up the cashews until they are smooth.
  2. Combine all the ingredients, including the cashews, in a jar and mix well.
  3. Cover jar and set it in the fridge for the night.

 

 

 

Chocolate Almond Oats

Prep

Total

Yield 1 Serving

Ingredients

  • ½ cup whole oats
  • 1 tsp chia seeds
  • 1 tsp ground flax seeds
  • 2 tsp cocoa powder
  • 1 T almond butter
  • 1 chopped date or 2 tsp pure maple syrup
  • ½ cup almond milk

Instructions

  1. Throw everything in a jar.
  2. Mix well and store in the fridge overnight to eat.

 

 

Make sure to check out my chocolate chip cookie dough oats too!

 

Sick Baby-Approved Chicken Soup

Chicken Soup

Prep

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Total

Yield 6 Servings

My youngest was sick last week.  He didn’t want to eat or drink much of anything, so after a day of him refusing most of his favorites I decided to make him some chicken soup – everyone loves chicken soup when they are sick, right?!

Well he loved it so much I ended up making 2 batches in 2 days.  Mommy win!  The best part is that it was so darn easy – throw it all in my slow cooker, and a few hours later it’s ready.  Just what I needed when I had a little one clinging to me all day.  We all ate it and loved it, so it’s really and enjoy it anytime kind of meal.

Here’s the face after he was stuffed with healing soup (bed-head and all!) – can’t get much sweeter, can it?  🙂

Here’s the recipe:

Ingredients

  • 1 lb chicken breasts (preferably organic, and not frozen), cut in half if large
  • 1/2 small onion, or 1 large shallot, chopped
  • 2 carrots, chopped
  • 2 organic celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp dried thyme
  • 1/2 tsp dried sage
  • 1 large bay leaf
  • 2 Tbsp butter or coconut oil
  • 6 cups chicken broth
  • 3/4 cup wild rice/brown rice blend (I use Lundberg Farms brand from Costco)

Instructions

  1. Add all ingredients t a 6-quart slow cooker.  Cook on low for 4-5 hours, or until chicken is cooked and rice is soft.
  2. Shred chicken, then stir back into the soup.  It will thicken as it cools.

Courses Supper

 

 

Chocolate Chip Cookie Dough Overnight Oats

Prep

Total

Yield 1 Serving

It might be the lack of sleep talking, or maybe the fact that I’m still in the newborn haze, but I am in love with these overnight oats lately!

With a baby, not to mention a toddler,  plus 4 older kids, I need fast and easy for breakfast.  But I also need to get all the nutrients I can for my nursing little man.  Oats are great for hormone regulation, energy, and milk production – three things that a new Mom really needs.  So, each night I take the 62 seconds (yes, I did time myself!) to make this and then count down until I get to eat it the next morning.

I’ve had so many people ask me to share the recipe, so here it is.  Enjoy!

Ingredients

1/2 cup whole oats or steel cut oats (gives it a bit more of a chewy texture)

1 Tbsp chia seeds

1 tsp ground flaxseed

1 tsp vanilla

1/2 – 1 Tbsp coconut sugar

1 Tbsp dark chocolate chips

1/2 cup almond milk (or milk of choice)

Instructions

Put all the ingredients in your favorite Mason jar, mix and put in the fridge overnight.  In the morning, take it out and eat it.  It’s that easy.  Make a few at once if you have space in your fridge and boom, there is your whole week’s worth of breakfasts done!

 

I was looking for a refreshing treat this weekend, and these little coconut lemon balls really did the trick.  They are incredibly quick & easy to make, have great protein, good fats & will give your liver a little boost thanks to the lemon.

Good fats like coconut & coconut oil fill you up much quicker than other fats do, and they don’t usually tempt you to overeat as the healthy fats satisfy the sweet craving.  Perfect!

Grab one of these out of the fridge when you need a sweet pick-me-up.

Enjoy!

 

Coconut Lemon Balls

Ingredients:

  • 2 cups shredded coconut + extra
  • ½ cup almonds
  • 2-3 tbsp honey (to taste)
  • 2 tbsp coconut oil
  • Zest and juice of 1 lemon

Directions:

  • Place all ingredients into the food processor and blend for 1 minute.
  • Roll into small balls.
  • Roll in extra coconut.
  • Place on a lined tray and chill in the fridge until firm.

Makes approx 15 balls.

lemonballs2

Avocados are one of my hormone & health super-foods.

They are jam-packed with nutrients like:

  • Fiber
  • Potassium (even more than a banana!)
  • Vitamin E
  • Energy-boosting B Vitamins
  • Folic acid – essential during the reproductive years

They are also a great source of good fats which is what your body needs to build healthy hormones and overall health.  The only thing to remember is that one portion = 1/4 to 1/2 of an avocado.

Here is one of my most favorite avocado recipes – this is a hormone, health, immune, heart, brain & skin booster all in one!

 

Avocado Stuffed Sweet Potato

Serves1

Ingredients

  • 1 medium sweet potato
  • 1/2 cup green bell pepper, diced
  • 1/2 c avocado, cubed
  • 2 TBS red onion, diced
  • 2 TBS lime juice
  • 1 tsp cumin
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • 2 TBS fresh cilantro – chopped

Directions

  1. Preheat the oven to 400*.
  2. Bake sweet potato for 45 minutes to one hour, or until cooked through and soft.
  3. Meanwhile, combine diced peppers, avocado, and onion in a small bowl.
  4. Dress with lime juice, cumin, and garlic. Mix well and season with salt and pepper to taste.
  5. Cut sweet potato in half and remove the insides with a spoon.
  6. Mix the avocado filling with the sweet potato filling.
  7. Stuff back into sweet potato skin and garnish with cilantro.

To make this a main dish, you could add a source of protein like black beans or grilled chicken. Feel free to let your imagination run wild!

 

Avocado stuffed sweet potato

 

Who doesn’t love some great jam on your toast in the morning, or a delicious pb& j sandwich – it reminds me of when I was a kid!

The problem with most jams is that there really isn’t much fruit in there anymore.  There is a whole lot of sugar, preservatives, and even dyes sometimes but not a heck of a lot of fruit.

Of course, I have a super easy & MUCH healthier choice for you.

This strawberry chia jam is packed with omega-3 fatty acids (great for your brain, hormones, skin & weight loss) and the best part is that you can use any berry you like.  Try a mixture of all of them if you want!

This jam tastes so good you will be tempted to eat it straight from the container as a snack (I know I’ve done it) but you can also spread it on toast, pancakes or biscuits and throw it on top of oatmeal & yogurt.  There are so many choices!

 

Strawberry Chia Jam

2 cups organic strawberries (frozen or fresh) – you can use any berry here
2 tablespoons chia seeds
1 teaspoon vanilla
stevia, to taste (optiona – I left it outl)

Directions

If using frozen berries, let them thaw.
Place berries and chia seeds into a blender or food processor and pulse until well combined.
Taste and add stevia if necessary. I used 2-3 drops of liquid stevia, but I don’t think it would be necessary with super sweet berries. It just depends on how sweet you want your jam.
Cover the mixture and place in the fridge for about 30-60 minutes to set. Enjoy!
Keep leftovers in a covered container in the fridge. The jam should stay good for at least a week.

 

chiajam

I know not everyone likes salmon, but it is a great source of heart-friendly omega 3’s – which most people don’t get enough of in their diet.

The big problem, however, is that not all salmon is created equal.  A lot of the salmon that finds it’s way onto your plate isn’t actually caught in the wild, but bred and ‘caught’ in farms.  These are two completely different types of fish.

Wild salmon is caught in the wild, in its natural environment… oceans, rivers and lakes.  JUST where we want to find our fish.

Over half of the salmon we find on the shelves in stores come from farms.  Instead of eating from natural food sources, and swimming in beautiful lakes, oceans & rivers, these poor farmed salmon ares given a processed high-fat feed in order to produce larger fish (which will produce more money of course).  They are also sometimes injected with a pink dye to make them look prettier.  This isn’t what we want to put in our bodies.  PLEASE look for wild salmon when buying.

Now – on to the recipe.  This is a super-duper easy no-fail salmon recipe to get you started.  It is a great source of protein & those amazing omega 3’s, so once you find a good wild salmon, try this recipe out!

 

Heart-Healthy Garlic & Lemon Salmon

Baking is a great and easy way to prepare salmon. One pound of salmon will serve 2-3 people; this recipe can easily be doubled or tripled if cooking for more people.

Serves 2-3

  • 1 pound wild Alaskan salmon fillet
  • ¼ tsp Herbamare or sea salt
  • 1 tsp dried thyme
  • ¼ tsp freshly ground black pepper
  • 3 cloves garlic, crushed
  • 1 Tbsp extra virgin olive oil
  • ½ lemon, cut into slices
  1. Preheat oven to 400 degrees F.
  2. Rinse salmon under cool running water, pat dry. Place salmon skin side down in a glass baking dish. Sprinkle with Herbamare, dried thyme, and black pepper. Rub in the crushed garlic then drizzle with olive oil. Place the lemon slices on top of the salmon.
  3. Place dish into oven and bake at 400 for 10 minutes per inch of salmon thickness. It is best to take salmon out just before it is cooked through because it will continue to cook after you take it out of the oven.

Chocolate Zucchini Muffins (Flourless)

PrintChocolate Zucchini MuffinsPrep 15 minsCook 15 minsTotal 30 minsYield 16 - 18 Muffins These muffins are a HUGE hit in my house! My kids love them, I love them, and they are also high in protein and safe for school! Plus they are chocolate, so you can't go wrong with chocolate ;) I slightly under [...]

Pumpkin Chocolate Chip Muffins

PrintPumpkin Chocolate Chip MuffinsPrep 15 minsCook 12 minsTotal 27 minsYield 12-15 Muffins With September here now, it brings with it pumpkin everything! I am a big pumpkin fan, and these muffins do not disappoint! They are easy to make, and my kids keep asking for more. Give them a try for yourself! Ingredients2 cups whole [...]

Amazing Sourdough

Have you been encouraged to stop eating carbohydrates? Do you think it will help you lose weight or worse, have you been convinced that carbohydrates, especially grains are bad for you? It is a shame that such misinformation circulates and so many people are confused about this important food group but it just shows that [...]

Carrot Cake Chia Pudding

PrintCarrot Cake Chia PuddingAuthor Marie TowerYield 2 servings Chia pudding is a great way to enjoy these wonderful seeds. Packed with protein, calcium, antioxidants, fibre & good fats these chia seeds are perfect for your hormones! The pudding has a texture almost like tapioca pudding, so give it a try! Ingredients1 Carrot (medium, grated)1/2 tsp [...]

Should You Do A Detox?

Detoxes are very popular right now. Most involve drinking a series of drinks or juices and while you may temporarily feel better, it is very important to understand that you may not have accomplished as much as you think you have. Ann (name has been changed) came to me after doing 3 different 'detoxes' in [...]