I've been meaning to share this recipe on the blog since last Fall...well, no better time! Enjoy this one, it's so easy and packed with nutrients for lunch, din, or even a post-workout snack.
Easy Baked Salmon Burgers (GF)
3 5oz cans of salmon (tuna would work as well!)
1/2 cup flaxseed meal, or almond meal
seasonings: garlic powder, smoked paprika, sea salt, dill
Step One: Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper, set aside.
Step Two: Open the cans and drain any liquid. Mix all ingredients in one bowl, until well combined.
Step Three: Place burgers onto lined tray and place in oven for 10 minutes. Flip, and continue cooking for an additional 10 minutes.
Serve on a salad or as regular burgers, etc. These are great to meal prep as well and store in freezer for about a month in a sealed glass container.
Get your inflammation-free pizza crust fix with this quinoa-based crust!
QUINOA pronounced "keen-wah" is actually not a grain but a pseudocereal. This means it is the seed of a broadleaf plant vs true cereals which are the seeds of grasses. How cool is this: the quinoa plant is a relative of beets, spinach, and swiss chard -- but we treat its seeds as we would a grain. There's your fun fact for the day!
Quinoa is high in magnesium, as well as a good source of manganese, iron, copper, phosphorous, vit B12, and other essential mins. AND has the highest protein content of any grain. This protein is complete (because it contains all 9 essential aminos acids, rare in plants); it's also gluten-free!
It's best to rinse all grains pre-cooking and advisable esp for quinoa in order to remove the bitter SAPONIN coating on its outer hull that sometimes remains after processing.
Here I have my dry quinoa in water giving it a nice bath, and then I'll use my nut milk bag or fine strainer to drain it, then cook! I know it's an extra step, but once you do it a few times, it'll just become habit in your prep process.
Anti-Inflammatory Pizza Crust
1 1/2 cups quinoa, soaked overnight and drained
1/2 cup filtered water
1 tsp sea salt
~3 Tbsp cold-pressed virgin coconut oil
Optional: herbs of choice like oregano, basil, Italian seasoning, etc
Step One: Soak your quinoa overnight.
Step Two: Preheat your oven to 450 degrees F.
Step Three: Drain the soaked quinoa. Add the quinoa, water, and salt to your blender and blitz until fully combined. Add more water if needed -- the prepared mixture should have the consistency of pancake batter.
Step Four: Coat the base of two 8-inch cake pans, or one casserole dish with the coconut oil, and heat in the oven until the oil just starts to bubble. Remove from the oven and pour the batter into your pan(s).
Step Five: Bake for 20 minutes, then flip the crust and bake an additional 8 minutes. Add toppings and enjoy!
Vegan Zucchini Lasagna
Cashew Herbed Ricotta
2 cups raw cashews, soaked 2 hours in warm water
1/2 cup water
2-3 garlic cloves
2 Tbsp nutritional yeast
2 tsp lemon juice
1/2 tsp sea salt
2 Tbsp fresh parsley, chopped
1 Tbsp fresh chives, chopped
1 Tbsp fresh oregano
2 Tbsp water
sprinkle black pepper
Tempeh "Ground Meat"
12 oz tempeh
1 Tbsp liquid aminos
1/2 tsp dried oregano
1/2 tsp dried parsley
1/4 tsp smoked paprika
1/4 tsp black pepper
1 Tbsp olive oil
1/2 small yellow onion, diced
2 garlic cloves, minced
2 large zucchini
24 oz marinara sauce
1/4 cup vegan parmesan
3/4 cup raw cashews
1/4 cup nutritional yeast
1/2 tsp sea salt
1/4 tsp garlic powder
Step One: Preheat the oven to 375 F.
Step Two: Drain and rinse the cashews. Place them in a food processor along with the water, garlic, nutritional yeast, sea salt, and lemon. Pulse until the cashews are broken down and resemble ricotta cheese. Add a little water one tablespoon at a time, if needed.
Step Three: Once the texture is right, add the remaining herb ingredients and blend until well incorporated. Set aside.
Step Four: Crumble up the tempeh into small pieces and add to a bowl. Mix in liquid aminos, herbs, spices, and pepper. Heat olive oil over medium heat in a sauce pan. Add onions and garlic and sauté about 5 minutes, or until fragrant and translucent. Add seasoned tempeh mix until lightly browned. Remove from heat and set aside.
Step Five: Cute 1" off each end of the zucchinis. Using a mandolin slicer set at .5mm, slice the zucchini lengthwise to achieve flat lasagna "noodles".
Step Six: Layer a 7x11 pan with 1/2 cup of marinara sauce. Top with one layer of zucchini. Add layer of herbed ricotta, tempeh meat, and marinara sauce in that order. Repeat once more ending with marinara sauce. Add one final layer of zucchini and marinara sauce. Top with vegan parmesan cheese.
Step Seven: Cover in foil and bake for 35 minutes. Uncover and bake an additional 15 minutes, until parmesan is golden brown and sauce underneath is bubbly.
Step Eight: Let sit 10 minutes before serving.
Notes & Storage:
Use the Cashew Ricotta immediately or transfer to an airtight container and store in the refrigerator for up to 5 days. Uneaten lasagna can be stored in an airtight container in the fridge for up to 3 days or frozen for up to 3 months.
It's never been easier to connect with someone on the other side of the world, yet it's so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Life is short, and time flies, especially in today's fast-paced world. These exercises are meant to help you S L O W down, enjoy life, and focus on the important things.
Top 10 Tips to Slow Down
#1 TAKE TIME TO PRIORITIZE DAILY OBJECTIVES
By focusing on the most important tasks to get done, we eliminate the stress of trying to accomplish everything at once. Just yesterday, my boyfriend walked by our hall table and said, "oh my gosh you have lists everywhere!" It's true - I keep lists on scrap paper all over our apartment, in my planner, on my phone, etc. And it's because I like to keep track of 1) when it's time to go to the store, 2) when it's time to pay the bills and which bills to pay, 3) daily to-do's, 4) emails that need to be sent and to who, etc. etc.
I highly recommend investing in a daily planner if you're a pen to paper kind of girl. I buy mine for less than $10 at TJMaxx or Home Goods, and it is the most satisfying thing to be able to write a list for that day, week, month, or whenever - and then cross it off as you conquer things!
#2 CUT PERSONAL INTERNET USE IN HALF
Technology has become a major element in most of our lives. Social networking, email, and web surfing hinder our ability to focus by throwing hundreds of ideas at us. Reduce your internet use by 50% and use that time to explore new hobbies, exercise, or meditate.
Okay out of all of these tips, I know this one is my greatest struggle. Especially since most of my day revolves around being on my phone, computer, and camera - so that I can create content for my business. When I spent time with my mum over the holidays, I told her I wanted to get back into knitting - so I can keep busy at night. I kid you not, almost every night after dinner you can find me watching Netflix on my computer, while starring and scrolling mindlessly on my phone -- whaaaat! I want to improve this habit asap and I think a knitting project is a great place to start.
#3 ENJOY NATURE, GET OUTSIDE MORE
Take a 5-10 minute break to step outside and breathe fresh air. Disconnect from the rest of the world and admire the beauty of nature.
Being outside is an instant mood booster! It's a free stress reliever, good for mental health, puts a smile on your face, you're less likely to pick up a virus since you're not breathing the same recycled indoor air, plus it allows you to be grateful for all the beauty this earth has to offer. Don't believe me, try it.
#4 EAT SLOWER
A lot of us speed through meals, missing the chance to appreciate our food's textures and flavors. Start to chew slower and fully experience the smell, taste, and texture of your food. Another reason to eat slower and chew more? Better digestion friends! Yep, it's true.
No one can serve well if they are bloated and constipated and experiencing acid reflux meal after meal. Studies suggest chewing for 30 counts, but I say chew until your food feels mushy and I'd say you're good to go. Also, practice putting down your utensil each time you take a bite; this forces you to slow down, chew, and then get more, vs. just shoveling more and more food in!
#5 CONNECT WITH FAMILY & FRIENDS
We all want to spend quality time with close friends and family, but how often do we get to truly listen and connect? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level.
Have you ever tried the rule at a family/friend dinner where everyone stacks their phone in the middle of the table, and whoever reaches and looks at their phone first, pays the bill?! It's a good one.
#6 MAKE TIME FOR YOURSELF
When did you last spend valuable time with yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate, or cook a new recipe. I love creating content for my social media, blog, emails, etc. but it can be exhausting and overwhelming. Insert my knitting idea here also!!
#7 GIVE YOURSELF MORE TIME
Some of us like to stick to a tight schedule and plan all our daily events. Next time you're jotting down new tasks in your planner, factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
#8 TAKE THE SCENIC ROUTE
Next time you're driving somewhere, take the scenic route. Driving through open fields, mountains, or in view of a city skyline can be very relaxing. Or maybe you're like me, living in a new and unfamiliar area, every time I get in my car I have to use my GPS... maybe I'll try to not rely on immediate direction and get lost!
#9 SIT WITH YOUR EYES CLOSED BEFORE STARTING WORK
Even just a few moments of meditation can set the tone for the rest of your day. Try to empty your mind and take deep breaths before jumping into your tasks.
For about 3 years now, I've been greeted with anxiety attacks in some of the most inconvenient situations. How do I overcome those and move along with the rest of my day? Deep breaths. Inhale for 6 counts, exhale for 4 counts. This exercise brings me back to my feet in some of the darkest times.
#10 REMEMBER YOUR GOALS & ASPIRATIONS
Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you've already reached in your life, and your drive to achieve new ones. Try doing this for five minutes before getting out of bed to start your day.
I can't be the only one who reaches for my phone within the first couple of minutes I'm awake in the morning. . . anyone else? It's something I'm aware of and something I know I need to improve. One thing that I've been thinking might help would be to invest in a simple clock where I can set an alarm instead of my phone, and that will cut back on how soon i'm starting screen and scrolling time!
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If you are ready to finally break old habits and to create the life and body that you want, reach out for a free consultation today! I would love to chat with you and see you improve in so many areas of your life. Contact me today.
Disclaimer: this post was written with notes from my studies at the Institute for Integrative Nutrition. Images are my own.
I'll be honest, I wouldn't say that brownies are my favorite dessert, but when I eat them, I like them to be 1) thick, 2) dense and dark choc flavored, and 3) healthy. These pumpkin brownies are everything my brownie dreams are made of - chocolatey, creamy, mousse-y. . .
You're probably reading the recipe title and thinking: Why take such a simple recipe and mess with it? Do they taste like veggies? What's the texture like? Will anyone know there is pumpkin in there?
Adding the vegetable means you're feeding your body all the nutrient-rich benefits that come from pumpkin with every bite. For this recipe, I was determined to make a flavorful, paleo pumpkin brownie, and while the protein powder was added for an extra boost of nutrients, I used my Pumpkin Spice flavor, and holy moly you guys - so. freakin. good. Took them to the next level!
The Power of Pumpkin
The rich orange color of pumpkin means that it's packed with beta carotene, an antioxidant that converts to vitamin A once consumed. Vitamin A helps to keep our immune system in shape, preserves vision (similar to carrots!), and keeps our skin looking great. Additionally, pumpkin is pact full of fiber, making it more satiating; it's full of potassium, too (key to keeping our bodies hydrated and organs running smoothly).
What About the Other Secret Ingredients
Oh you guys should know by now that if I'm sneaking some added "goodies" into my treats, I'm gonna use more than one! Besides pumpkin, yep, you read it right - avocado and banana have paid a visit. Avocados are one of my favorite foods. They're an excellent source of healthy fat, protein, and give such a creamy texture. As for the banana, whenever baking, I love to use natural sources for sweeteners. This is great for adding a sweet flavor, without using refined sugars. You'll notice that banana and maple syrup are the only things sweetening this recipe up, and honestly you don't even notice that there's "no sugar added" (which is my preference in treats!).
Let's whip up these pumpkin brownies!
Paleo-Friendly Pumpkin Brownies
Yield: 9 | Total Time: 45 minutes
Paleo-Friendly . Gluten-Free . Vegetarian
1 cup pumpkin puree
1/2 cup banana (approx. 3/4 banana)
3 Tbsp pure maple syrup
1 tsp vanilla
1/4 cup coconut flour
2 Tbsp arrowroot powder
1/2 cup cacao powder
2 Tbsp Ancient Nutrition Bone Broth Protein (Pumpkin Spice) *optional
1/2 tsp sea salt
1 tsp baking soda
Step 1: Preheat oven to 375 °F.
Step 2: Line an 8x8 pyrex or brownie tin with parchment paper.
Step 3: In a food processor, combine avocado, pumpkin puree, banana, maple, and vanilla. Blitz until creamy.
Step 4: Add in cacao powder and protein powder. Blitz. Add in your eggs, one at a time, and blitz.
Step 5: In a separate bowl, combine coconut flour, arrowroot powder, salt, and baking soda.
Step 6: Combine dry ingredients with wet, and blitz until smooth.
Step 7: Transfer to your pyrex, and bake for 35 minutes (give or take, dependent on your oven).
Step 8: Once they are baked, allow to cool fully before cutting into - I actually placed mine on a plate and popped them in the fridge for about an hour, and then came back to cut them! Not necessary, but made them easy to cut and less messy as they have a mousse-like texture.
Note: Be sure to store these in the fridge, they're super moist, you'll wanna keep them fresh!
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If you're ready to finally break old habits and to create the life and body that you want, reach out for a free consultation today! I would love to chat with you and see you improve in so many areas of your life.
Use the contact form here or email me at firstname.lastname@example.org.
*This post was written from my research through the Dr. Axe website. Images are a mix of my own and from Pinterest. For a discount on my favorite Ancient Nutrition Bone Broth Protein, head to store.draxe.com and use code: GIGIIKENT for 20% off your first purchase!
Disclosure: Some of the links above are affiliate links, meaning, at no cost to you, I will earn commission if you click through and make a purchase.