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Detox Quinoa Salad

Detox Quinoa Salad

Prep

Cook

Inactive

Total

Yield 6 Servings

This salad is quick & easy, plus it tastes great! It's made with whole foods that also just happen to be good at helping your body detox after the long winter. 

Ingredients

  • 1 cup quinoa thoroughly rinsed
  • 2 cups water
  • 3-4 ounces spinach, stems removed and coarsely chopped
  • 1 can (15 ounces) corn, drained and rinsed
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 5-6 green onions, chopped
  • 1/4 cup cilantro, finely chopped
  • Salt and pepper, to taste
  • 2 large limes, juiced
  • 4 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 1/2 teaspoon red pepper flakes
  • 1/4 cup chopped walnuts (optional)

Instructions

  1. Follow package instructions to cook the quinoa. Transfer to a large bowl and aside to cool completely.

  2. To the bowl with the cooled quinoa, add the chopped spinach, rinsed corn, rinsed black beans, cherry tomatoes, chopped green onions, and finely chopped cilantro.  (Add in walnuts, pumpkin seeds, or anything you like just on your plate/bowl so they don't get soft).

  3. Toss together.

  4. In a small bowl whisk together the lime juice, olive oil, about 1 teaspoon salt, 1/4 teaspoon pepper, ground cumin, and red pepper flakes. Pour over the salad and toss to coat.

  5. Store leftovers in the fridge in an airtight container.

Courses Lunch

Oaty Applesauce Muffins

Oaty Applesauce Muffins

Prep

Total

Yield 12 Muffins

My kids devour these muffins every time I make them. Try them yourself, and you will see it why!

Ingredients

  • 1 cup old-fashioned rolled oats
  • 1 cup unsweetened applesauce
  • 1/2 cup almond milk (or other milk)
  • 1 large egg
  • 1 teaspoon  vanilla
  • 4 tablespoon butter or coconut oil , melted
  • 1/3 cup coconut sugar
  • 3/4 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 tsp salt

*I also add in a few dark chocolate chips and some chopped pecans to these

Instructions

  1. Preheat oven to 375 degrees F. Line a 12-cup muffin tin with liners or grease with non-stick cooking spray. Set aside.
  2. In a medium bowl, stir together the oats, applesauce, milk, egg, vanilla, butter and sugar. 

  3. In a large bowl, mix the flour, baking powder, baking soda, cinnamon, salt and cranberries or raisins.

  4. Make a well in the center of the dry ingredients and pour in the applesauce mixture. Stir just until combined (don't overmix!) Add in any add in's (like the dark chocolate chips or pecans) and give it a quick stir.
  5. Spoon the batter evenly into the muffin cups. Bake for 15-20 minutes or until a toothpick inserted in the center comes out clean. 

  6. Don't over-bake or the muffins will be dry. Remove them to a cooling rack. 

    Enjoy!

Courses Snacks

Zucchini Bread

Zucchini Bread

Prep

Total

Yield 1 Loaf

This yummy zucchini bread is perfect as a snack or dessert. Remember though, that although there is no refined sugar in this recipe, it's still a treat, and moderation is key. Yes, I know it's hard to do! 🙂

 

Ingredients

  • 1/3 cup coconut oil
  • 3/4 cup honey (or pure maple syrup)
  • 1 egg
  • 1 cup grated zucchini
  • 1 teaspoon vanilla
  • 1/2 cup plain greek yogurt
  • 1 1/2 cups whole wheat flour
  • 1/4 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1 cup chopped walnuts or pecans (optional)
  • A few dark chocolate chips (optional)

Instructions

  1. Preheat oven to 325 degrees F.
  2. In a large mixing bowl, cream coconut oil and honey. Add egg, zucchini, yogurt, and vanilla, mix on low until combined.
  3. Combine dry ingredients and add to batter. Mix on medium speed just until combined. Stir in nuts or chocolate chips if using them.
  4. Spray a standard size loaf pan with non-stick cooking spray. Pour batter into loaf pan. Bake 50-55 minutes or until a fork inserted in the center of the loaf comes out clean.
  5. Allow to cool 15 minutes in pan before removing and cooling completely on a wire rack.
  6. Cut into slices.

Courses Snacks

Chocolate Chip Granola Bars

Chocolate Chip Granola Bars

Prep

Cook

Total

Yield 24 Bars

Granola bars are admittedly a quick and easy snack to take when you are on the run. We love them, our kids love them - because most of them taste great!

BUT

Many store-bought granola bars are full of sugar, and ingredients that we can't even pronounce, so what exactly is that doing to your body?  Mood swings, hormone imbalances, energy dips... you get the picture. 

So, what about making your own delicious granola bars in minutes using only real food, and ingredients we know?!

Yes please! (Plus they are a big hit with all of my kids, so that is another win!)

Ingredients

  • 4 1/2 cups rolled oats
  • 1 cup whole wheat flour
  • 1 cup butter, softened
  • 1 teaspoon vanilla 
  • 3/4 cup honey
  • 1 teaspoon baking soda

Plus 1 cup of add-in goodies if desired:

mini chocolate chips, raisins, coconut flakes, chopped dried apricots, dried cranberries, etc. (We like to add dark chocolate chips and chopped pecans).

Instructions

  1. Lightly butter a 9 x 13 pan and preheat the oven to 325 F.
  2. Combine the butter and honey with a mixer in a large bowl and mix well.
  3. Add all ingredients except the add-ins and mix until combined. Stir in the add-ins by hand.
  4. Press the mixture into the pan. It’s a little sticky, so it helps to put a few drops of water on your hands and press the mixture in firmly.
  5. Bake at 325 F for 15-20 minutes until golden brown. They won’t look quite done, but will firm up while they cool. After they cool for about 10 minutes, you can cut them into bars.

Courses Snacks

No Bake Chocolate Quinoa Cookies

Prep

Inactive

Total

Yield 12 Cookies

These were a huge hit in our house, and literally take minutes to make! 

Ingredients

  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 1/3 cup unsweetened cocoa powder
  • 1/2 cup almond butter (or nut/seed butter of choice)
  • 1/2 cup cooked quinoa
  • 1/2 cup quinoa flakes
  • 1/2 cup coconut flakes
  • Coarse sea salt for sprinkling (optional, but recommended!)

Instructions

  1. Line baking sheet with parchment paper and set aside.
  2. In a small sauce pan over medium, melt together coconut oil, syrup and cocoa powder. Whisk until combined. Add the almond butter and stir again until smooth.
  3. Remove saucepan from the heat and fold in the quinoa, quinoa flakes and coconut flakes.
  4. Using a cookie scoop, drop the mixture onto the prepared baking sheet, shaping slightly with your hands if desired. Sprinkle with sea salt and place in the freezer to set for about 30 minutes.
  5. Store in an airtight container in the freezer for best results, but can also be stored in the fridge (they’ll just be softer - I prefer them this way though!)

Courses Snacks

Morning Glory Banana Bread

Morning Glory Banana Bread

Prep

Cook

Total

Yield 1 Loaf

This is a quick & easy banana bread that tastes great and makes a great snack for everyone!

Ingredients

  • 2 cups whole wheat or gluten-free flour 
  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • ½ tbsp unsalted butter or coconut oil, melted and cooled slightly
  • 2 large egg whites, room temperature
  • 1 ½ tsp vanilla extract
  • ¼ cup plain Greek yogurt
  • ¾ cup mashed banana (about 2 medium)
  • 2 tbsp pure maple syrup
  • 6 tbsp milk or milk substitute
  • 1 ½ cups freshly grated carrot (about 2 medium, peeled first!)
  • ¾ cup finely diced apple (about 1 small)
  • ¼ cup raisins
  • 2 tbsp finely diced pecans
  • 2 tbsp shredded unsweetened coconut

Instructions

  1. Preheat the oven to 350°F. Lightly coat a 9x5” loaf pan with olive oil.
  2. In a medium bowl, whisk together the flour, cinnamon, baking powder, baking soda, and salt. In a separate bowl, whisk together the butter, eggs, and vanilla. Mix in the Greek yogurt, stirring until no large lumps remain. Mix in the mashed banana and maple syrup. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For best results, add the flour mixture in 3 equal parts.) Gently fold in the carrots, apple, raisins, pecans, and coconut.
  3. Spread the batter into the prepared pan. Bake at 350°F for 45-55 minutes or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before carefully transferring to a wire rack to cool completely.

Courses Snack

No Bake Healthy Chocolate Peanut Butter Nests

Prep

Total

Yield 12-15 Cookies

These were a huge hit in our home this Easter! They also make delicious cookies without the nest and mini eggs 🙂

Ingredients

  • ½ cup natural peanut butter
  • ¼ cup honey
  • ¼ to ½ tsp sea salt
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • 2 TBS cocoa powder
  • 1 cup oats
  • ¼ cup shredded coconut

Instructions

  1. Line a baking sheet with wax paper. Set aside.
  2. Combine peanut butter, honey salt and coconut oil in a saucepan and heat until combined.
  3. Add vanilla and cocoa powder. Stir until well combined.
  4. Add quick-cooking oats and mix well.
  5. Add coconut and stir until completely combined.
  6. Drop 1 TBS portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you’ve used all your cookie mixture.
  7. Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.
  8. Serve cool or at room temperature. Store in an airtight container in the refrigerator!

Courses Dessert

Banana Oatmeal Muffins

Prep

Cook

Total

Yield 12-15 Muffins

These are a fast, flour-free muffin that tastes great too!

Ingredients

  • 2.5 cups old fashioned oats 
  • 1 cup plain greek yogurt
  • 2 eggs
  • 1/2 cup honey
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 TBSP ground flax seed
  • 1 tsp vanilla
  • 2 ripe bananas 

*Optional - I added in some mini dark chocolate chips and walnuts

Instructions

1. Preheat oven to 350.  Line 12 muffin tins with silicone or foil liners.

2. Place the oats in the food processor and pulse for about 10 seconds.  Add remaining ingredients to the food processor.

3. Process until everything is mixed together and oats are smooth.

4. Fold in chocolate chips/nuts.

5. Divide batter among cupcake liners, and bake for 18-20 minutes, or until toothpick comes out clean.

Courses Breakfast, Snacks

Mexican Quinoa Wraps

Mexican Quinoa Wraps

Prep

Cook

Total

Yield 8 Servings

This is a quick & easy meal that everyone loves in our home!

Ingredients

  • 1 cup Water
  • 4 cups Black Beans (cooked, drained & rinsed)
  • 3 cups Diced Tomatoes (fresh or canned)
  • 2 cups Corn (fresh, canned or frozen)
  • 2 tsp Cumin
  • 1 tsp Paprika
  • 1 tbsp Chili Powder
  • 1 tsp Sea Salt
  • 1 1/2 cups Quinoa (dry/uncooked)
  • 8 Tortillas (I used corn and they tasted great, but you can use any you like)
  • 4 cups Baby Spinach
  • 2 Avocados (diced)

Instructions

  1. In a large pot, add water, black beans, tomatoes, corn, cumin, paprika, chili powder and salt. Bring to a simmer.
  2. Add quinoa and cook for 12 to 15 more minutes.
  3. Place each tortilla wrap on a plate and top with spinach, avocado and the quinoa filling. Enjoy!

Notes

More Toppings

Feta cheese, greek yogurt, diced chicken breast or cucumber slices.

 

Gluten-Free

Use corn or rice tortillas instead of whole wheat.

 

Slow Cooker Version

Add the water, black beans, diced tomatoes, corn, cumin, paprika, chili powder, salt and quinoa together in the slow cooker. Stir well to mix and cook on low for 5 to 6 hours, or on high for 3 to 4 hours.

Courses Lunch or Supper

What Do Hormones Do?

Hormones are chemical messengers and without them, proper functioning in our body does not occur. They control everything from reproduction, digestion, metabolism, emotions and even hunger and satiety. Who knew?!

When our hormones function properly, we feel great! We have lots of energy, few mood swings, no PMS or yucky monthly symptoms and overall life seems good.

BUT, when our hormones aren’t happy, we can have health issues that make us miserable, sad and leave us feeling like we don’t know what our body is doing, why we feel like this, or how to change it.

Let’s look a few key hormones systems and you will get the picture as to how important they are.

Hypothalamus: It signals the production of other hormones and in doing so, helps regulate things like hunger, moods, sleep, body temperature and sex drive.

Thymus: It produces the hormone thymosin, which help regulate the immune system. The thymus shrinks as we age but scientists are not sure it is supposed to, which means that, perhaps, good nutrition could help maintain immune function as we age.

Pancreas: Insulin produced in the pancreas is a key hormone and its sole function is to help blood sugar get into the cells so we have the energy we need for our cells to function. However, too much insulin has been implicated in many health issues, including weight gain, diabetes, and many more.

Thyroid:  Hormones produced by our thyroid are associated with metabolism and heart rate. If you have trouble losing weight – your thyroid may not be functioning optimally.

Adrenals: There are many hormones produced by the adrenal glands but their main function is to help us cope with stress, both physical and mental. Because of this, the adrenals rule the roost in the body. This is because protecting us from danger is considered to be one of the most significant systems in the body and because of that, when we are stressed, the adrenals can cause all kinds of havoc with all of your other systems and hormones.

Pituitary: This is a master endocrine gland that produces hormones that tell other glands and organs to produce more hormones. However, hormones from the adrenals like cortisol or insulin from the pancreas can exert pressure on the pituitary and interfere with other hormones relationships where the pituitary is involved.

Of course, the hormones that often concern most people are the reproductive hormones.

In women, the ovaries produce estrogen, progesterone and small amounts of testosterone before menopause. After menopause, it is the adrenals that produce these hormones to keep women healthy (this is why reducing stress and loving on your adrenal glands is so important in helping to prevent menopausal symptoms).

For men, the testes produce testosterone and small amounts of estrogen and progesterone.

These are just a few hormonal relationships – it really is complex and often hormone problems are a result of several hormones exerting influence in a way that causes more than one issue.

Food and lifestyle can help immensely to feed the various body parts so they work in a more balanced way. A holistic nutrition professional can help you do this.

Balanced hormones are the key to a having a body in balance. Even small imbalances can cause an issue. Getting a proper diagnosis Is key and from there decisions can be made to help correct the issues.

The important thing to know is that it IS possible to create (and keep) happy hormones, which will help you have a much happier life!

 

 

Detox Quinoa Salad

PrintDetox Quinoa SaladPrep 15 minsCook 15 minsInactive 30 minsTotal 60 minsYield 6 Servings This salad is quick & easy, plus it tastes great! It's made with whole foods that also just happen to be good at helping your body detox after the long winter.  Ingredients1 cup quinoa thoroughly rinsed2 cups water3-4 ounces spinach, stems removed and coarsely chopped1 can (15 ounces) corn, drained and rinsed1 can (15 [...]

Oaty Applesauce Muffins

PrintOaty Applesauce MuffinsPrep 10 minsTotal 10 minsYield 12 Muffins My kids devour these muffins every time I make them. Try them yourself, and you will see it why! Ingredients1 cup old-fashioned rolled oats1 cup unsweetened applesauce1/2 cup almond milk (or other milk)1 large egg1 teaspoon  vanilla4 tablespoon butter or coconut oil , melted1/3 cup coconut sugar3/4 cup whole wheat flour1 teaspoon baking powder1/2 teaspoon baking soda1 teaspoon cinnamon1/4 tsp salt*I also add in a few dark chocolate chips and some chopped [...]

Zucchini Bread

PrintZucchini BreadPrep 15 minsTotal 15 minsYield 1 Loaf This yummy zucchini bread is perfect as a snack or dessert. Remember though, that although there is no refined sugar in this recipe, it's still a treat, and moderation is key. Yes, I know it's hard to do! :)   Ingredients1/3 cup coconut oil3/4 cup honey (or [...]

Chocolate Chip Granola Bars

PrintChocolate Chip Granola BarsPrep 10 minsCook 20 minsTotal 30 minsYield 24 Bars Granola bars are admittedly a quick and easy snack to take when you are on the run. We love them, our kids love them - because most of them taste great! BUT Many store-bought granola bars are full of sugar, and ingredients that [...]

No Bake Chocolate Quinoa Cookies

PrintNo Bake Chocolate Quinoa CookiesPrep 10 minsInactive 30 minsTotal 40 minsYield 12 Cookies These were a huge hit in our house, and literally take minutes to make!  Ingredients1/4 cup coconut oil1/4 cup pure maple syrup1/3 cup unsweetened cocoa powder1/2 cup almond butter (or nut/seed butter of choice)1/2 cup cooked quinoa1/2 cup quinoa flakes1/2 cup coconut flakesCoarse sea salt for sprinkling (optional, but [...]