Healthy Recipes from Tri Holistic Nutrition

I love creating nourishing and delicious recipes in the kitchen. The following are a sample of my healthy eating recipes that I share with my clients. Check this page periodically for new recipes.

Spinach & Strawberry Protein Smoothie

This is my favorite spinach and strawberry smoothie made with either vegan Organic PurePea protein powder, or WheyCool. It can also be made with PurePaleo if you are avoiding dairy and legumes. It is a healthful way to start your day, with this protein packed anti-oxidant rich breakfast, that will keep you feeling energetic and satisfied until lunch.
Makes 1 servings

• 1 cup unsweetened organic almond milk
• 1 cup water
• 1 cup organic strawberries and or blueberries
• 2 Tbsp. flax seeds, chia seeds, or ¼ avocado
• 3 cups washed organic spinach leaves or kale
• 1 scoop of Plain, Vanilla WheyCool, or Vanilla PurePaleo protein powder
• Or 2 scoops Organic Plain or Organic Vanilla PurePea protein powder
• 1 tsp. PaleoGreens or PaleoReds (optional)

Place water, berries, spinach and seeds in a VitaMix, Magic Bullet Blender or immersion blender and blend until smooth. Add the protein powder and blend gently until just mixed through. It’s important to blend the powder last to maintain the delicate nature of the protein.

A Word About Smoothies

A commercial smoothie is not a healthy food. And although some of the ingredients used are healthful, it is typically loaded with sugar. These smoothies are often low in protein or contain poor quality protein. You are better off making a smoothie at home and incorporating a relatively small amount of low glycemic fruit and/or greens together. The important components in a smoothie are good proteins, good fats, good anti-oxidant rich vegetables and fruit and a liquid. Super foods such as green powders and red powders are a great addition too.

Good Protein:

A good quality protein, either from whey concentrate, such as WheyCool or Organic PurePea or PurePaleo are important to add for blood sugar regulation and satiety. Avoid soy protein isolate as well as whey protein isolate. Avoid products that contain GMO’s and or are made from conventionally raised dairy and beef. Avoid protein powders that contain additives such as artificial sweeteners, colors and flavors.

If you use whey, make sure it comes from 100% grass fed cows’ raw milk, and is cold processed, which contains lactoferrin, immunoglobulins, serum albumin, growth factors, and active peptides (bonded amino acids), such as WheyCool from Designs for Health (pdf). These exceptional proteins are available at Tri Holistic Nutrition Online Store. Shipping is free!

If you are opting for a vegan protein you can find several good options on the market. My favorite vegan protein is PurePea from Designs for Health (pdf) which is also available at Tri Holistic Nutrition Online Store

Antioxidant Rich Vegetables, Fruit, and Supper-foods:

If you are trying to lose weight it is best to keep your fruit intake to a maximum of 2 servings per day so limit the fruit in the smoothie to 1 small piece or ½-1 a cup of berries. The darker the berries the better. Choose fruit which is low on the glycemic index such as blueberries, blackberries, strawberries or raspberries.

A green apple or kiwis are also a good option when making a green smoothie. Spinach tastes great with some berries or banana (which is high on the glycemic index). You can experiment with other greens such as kale, collard greens, bok choy, mint, avocado, and cucumber. Adding a serving of PaleoGreens or other supperfoods such as Acai or Camu powder is a great way to add extra greens or if you are not sure you like fresh veggies in your smoothie. PaleoGreens and PaleoReds are both available at Tri Holistic Nutrition Online Store

Liquid:

Avoid adding fruit juice or sugary yogurt. Non-sweetened organic nut milks, rice milk, water, or plain yogurt are a much better choice.

Good Fats:

Adding some flax, chia or hemp seeds adds essential omega 3 fatty acids. Avocado adds beneficial monosaturated fats and coconut butter adds a nice texture and healthy saturated fats. Coconut milk is also a good option. Adding good fats will help with satiety and blood sugar regulations.

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Dinosaur Kale Salad

This salad not only looks beautiful, it is healthy and tastes amazing too. I have brought this salad to many potlucks and it is always a crowd pleaser. It should be made a couple of hours in advance to allow the kale to soften a bit.

Use all organic ingredients when possible

• 1 bunch Dinosaur kale, washed, and shredded very thin
• 1 cup thinly sliced carrots cut into ½ circles
• 1 cup diced red bell peppers
• 1 cup thinly shredded red cabbage
• ½ cup raw pumpkin seeds

Dressing:

• ¼ cup organic extra virgin cold press olive oil
• ¼ cup unsweetened brown organic rice vinegar
• 1 Tbsp. sesame oil
• 1 tsp. palm sugar
• 2 Tbsp. raw sesame seeds
• Sea salt to taste

Wash and de-vein kale. Cut into very thin shreds. Place in bowl with shredded red cabbage, thinly sliced carrots and diced red peppers.
Mix all dressing ingredients together and pour over salad. Let salad sit for several hours to soften.
Roast pumpkin seeds in a cast iron pan until golden brown, making sure they do not burn. Mix into salad or sprinkle just before serving.

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Bison Patties with Cumin

Humans are genetically adapted to eat what the Paleolithic (Old Stone Age) ancestors ate. They ate whatever they could hunt, fish, gather and pluck for 2.5 million years, which is why they were lean, fit and free from Western diseases. When they died, often earlier than we do, their deaths were not attributed to Western diseases such as heart disease or diabetes.

Wild game is high in omega 3 fatty acids, B vitamins, and iron. It contains potassium, phosphorus, zinc and selenium. Game meat contains a low saturated fatty acid content, and a good ration of omega 3 to omega 6. That ratio is imperative for reducing inflammation, cholesterol and heart disease. Therefore eating wild game can help lower cholesterol and the risk of heart disease. Plus, because wild game is not farmed, it is free of the toxins that commercial raised animals are exposed to. The food chain matters – You are wheat you eat, and what your food ate!

Serves 4-6

• 1 lb pasture-raised ground bison or grass fed beef
• 1 pastured or organic egg (optional)
• ½ onion diced
• 2-3 garlic cloves, minced
• ¾ cup Italian parsley, chopped
• 1 Tbsp. cumin
• 1/8 tsp. Cayenne pepper
• 1/8 tsp. Sea salt

Mix the ground bison and egg, with herbs and spices and form into 4-6 patties. Cook at medium heat with no additional fat on a cast iron skillet or Green Earth Fry Pan non-stick ceramic skillet. Flip over and cook both sides. Adjust cooking time for desired rareness.

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Buckwheat Millet Pancakes

This is a very hearty and tasty breakfast treat. It is perfect for a Sunday brunch. People who are dairy free, egg free and gluten free have a very hard time going out for breakfast, especially if they are vegan. This can be easily made at home for a special healthy and tasty breakfast treat.

Use all organic ingredients when possible

• Apple cider vinegar
• 1 cup unroasted, raw buckwheat
• 1 cup millet
• 1 cup filtered water
• 1 ripe banana or 1 cup blueberries (optional)
• 2 Tbsp. coconut oil
• 2 Tbsp. Maple syrup
• 1-2 tsp. cinnamon
• 1 tsp. vanilla extract or powder
• ¼ tsp. sea salt
• Raw pumpkin or sunflower seeds

Soak millet and buckwheat overnight with 1 tsp. apple cider vinegar. Drain and rinse thoroughly and place in blender with 1 cup fresh water, banana, coconut oil, maple syrup, cinnamon, vanilla, and sea salt. Blend until creamy. If using blueberries add them after blending. Use coconut oil on a heated nonstick ceramic pan or well-seasoned cast iron pan to prevent sticking. Sprinkle each pancake with seeds once the holes form, before flipping over. Serve warm with raw nut butters, grade B organic maple syrup, blackstrap molasses, applesauce, plain yogurt and /or fresh fruit. Other gluten free whole grains may be substituted.

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Curried Kabocha Squash Soup

This is one of my favorite fall and winter time soups. It has a wonderful nutty flavor from the kabocha squash that blend beautifully with the flavors of garlic, ginger, cumin and curry and richness of the coconut milk. This is a great soup for a simple dinner or a starter for a festive holiday meal.

Use all organic ingredients when possible
Serves 8-10

• 4-6 cup filtered water
• 4 cup Bone Broth
• 2 cup coconut milk
• 2 tsp. coconut oil
• 2 Kabocha squash or butternut squash, peeled, cubed, seeds removed (roasting first may help)
• 2 cup onions, chopped
• 1 cup celery, chopped
• 1 cup carrot, chopped
• 4 Roma tomatoes, chopped
• 1 small parsnip, chopped
• 1-2 inches ginger root, peeled, chopped
• 6 garlic cloves, chopped
• 2 Tbsp. curry powder
• ½ tsp. cumin
• ½ tsp. cinnamon
• 1 Bay leaf
• Cayenne pepper to taste
• Sea salt to taste
• Plain yogurt, creme fresh, or coconut kefir for garnish (optional)

Roast the kabocha squash in the oven until it can be cut and peeled. You may also prep it raw. Alternately use Butternut squash.

In a large soup pot, gently heat oil and onions until translucent. Add carrots and celery and stir to coat with onions and oil. Add water, stock, cubed squash, parsnip, tomatoes, and bring to a gentle boil. Skim scum off the top if necessary.

Reduce heat. Add coconut milk, ginger, and spices and simmer until all <span”>vegetables are softened. Remove bay leaf.

Use a hand held immersion blender and blend soup in pot until desired smoothness is achieved. Serve with a dollop of organic whole milk yogurt, creme fresh, or coconut kefir.

My Almond Milk Recipe

• 1 cup raw organic almonds
• 3 cups filtered water
• 2 tsp. Agave nectar (optional)
• 1 tsp. Vanilla

Soak almonds overnight in water with 1 tsp. apple cider vinegar. Drain, rinse well and drain again.
Place in blender. Add filtered water, vanilla, and agave nectar. Use a VitaMix and blend for 30 seconds. If using a regular blender time may need to be increased.

Nut milk may be squeezed through nut milk bag for a silky consistency. Pulp can be used for other recipes or remain in the milk. See below for an amazing truffle recipe using nut milk pulp.

My Nut Milk Pulp Truffles

Yum

• 1 Cup nut cashew/sunflower seed milk pulp (or almond milk pulp)
• ½ Cup organic raw tahini paste (I love Artisana )
• ¼ Cup raw organic coconut butter (coconut butter not oil)
• 1 tps. Vanilla
• ½ tsp. Himalayan salt
• 1/3 Organic raw unsweetened cacao powder
• 3 Tbsp. Raw honey or agave nectar
• Extra Organic raw unsweetened cacao powder for garnish (also try cardamon or cinnamon)

Mix nut milk pulp, left over from making nut milk, with tahini paste. Add cocoa powder, vanilla, coconut butter and honey to taste. Do not over mix. Small chunks of coconut butter add texture. Cool in the refrigerator. Form into small balls and roll in extra cocoa. Keep in freezer for a dark chocolate delicious frozen treat that is healthy and not too sweet.