favorite pancakes

My new favorite pancakes have 2 ingredients and they are healthy and delicious!

1 banana

2 eggs

Blend

pour in skillet until golden and flip.

That is it!

My family loves them, and they are so easy and filling. They taste plenty bread-y, so your belly is satisfied. The fruit makes them naturally sweet, so you don’t need syrup on top.

They are easy to eat on the way out the door!

If you want to get fancy, here are a few things I have added along the way.

*blueberries

*a dash of vanilla

*vanilla protein powder

*collagen powder

*Maca powder

*chia seeds

Black Eyed Peas

Black Eyed Peas as the main event……one of the best, simple, southern dishes from my childhood. (you can add more spices, but honestly, the simpler the better is what makes it good)

Ingredients:

one bag of black eyed peas

vegetable broth

one yellow onion

garlic salt

Soak a bag of BEP anywhere from one hour to overnight in cold water.

Drain peas and add broth to cover peas about 3 inches

Bring peas to a boil, then reduce heat to low.

In the meantime, dice an onion and add to peas

Cover and cook for at least two hours, maybe longer. You may need to keep adding water or broth to the pot as you go. Sometimes I let mine simmer most of the day on low.

**Serve with cornbread and sautéed greens of some kind.

Simple. Southern. Goodness.

Easy foods to have on hand

When I am most successful at eating healthy and creating useful habits around food, it is when I am prepared. Below is a list of things I try to have on hand- which makes it easier to grab a healthy snack when I am ravenous. (Instead of reaching for potato chips or something with empty calories). Seems like common sense- but it can be a real game changer for grab and go eating!

Roasted Chickpeas (roast your own in the oven and add seasoning of your choice!)

Chia Seed Pudding (Add water to chia seeds- it makes a pudding. Add full fat coconut milk, vanilla and honey)

Sarah Bars (packed with clean ingredients) Oats, coconut, pecans, honey, flax, chia, vanilla, and mixed dried fruit. Sarah is local in Denver, but she ships her bars too! Our family loves them, and they are such a great post workout snack. (12 bars for 30$) Contact her at Sarah@okanoskitchen.com

Boiled eggs

Raw Veggies: Sliced radishes, celery, sugar snap peas, carrots, and broccoli

Hummus for the above veggies or for rice crackers

Toasted nuts: pumkin seeds, almonds, and pecans

Nut butters: Almond butter, sun butter, cashew butter

Edamame (can buy frozen and organic)

Lentils: soaked and cooked

Quinoa (cooked)

Popcorn seasoned with Braggs and nutritional yeast

Egg muffins (https://www.primalpalate.com/paleo-recipe/egg-muffins/)- served hot or cold

Marcy’s Muffins: (healthy and delicious)

1 tbsp ground chia or 1 tbsp ground flax + 3 tbsp water (to make a chia or a flax egg

2 very ripe bananas (mashed)
1 cup rolled oats
1/4 cup water
1/4 tsp salt
1/2 tsp ground cinnamon
1/4 tsp baking soda

Make chia or flax egg and let sit 5 min to gel
Mix all other ingredients together, then add the “egg”
Spoon into 6 sprayed or lined muffin tins
Bake at 350 for 20 min

Very Crispy Broccoli

Broccoli~ If you know broccoli is good for you, but, like me you don’t love it, here’s what to do. Get a few organic heads of fresh broccoli. Cut it into VERY TINY pieces (this is the key step), and put it on a baking sheet. Toss with olive oil, salt and pepper. Bake until CRISPY at 375 degrees. Way better than your average broccoli situation, and as delicious as french fries. Well, almost.

Best Granola Ever (Grain Free)

 

Best.Granola.Ever

 (by Courtney Beshear)

Servings: 6

 

Ingredients: 

- 1 cup raw almonds

 - 1 cup raw cashews

 - 1/2 cup walnuts

- 1/2 cup pecans

- 1/4 cup raw sunflower seeds

 - 1/2 cup unsweetened coconut flakes

- 1/4 cup coconut oil

 - 1/2 cup organic honey

- 1 tsp. vanilla extract 

- 1/2 tsp. cinnamon

Equipment:

 - Food processor or blender

- Medium sized mixing bowl 

- Stirring spoon

 - Parchment paper

- Baking sheet

Directions:

1. Preheat oven to 275F (or 300 if you like it more toasted) . Place the almonds (I do by themselves first),

then cashews, pecans, walnuts and coconut flakes in a food processor or blender and pulse a few times

 to break into small pieces. 

 

2. Melt the coconut oil. Add to honey, cinnamon and vanilla extract in a medium sized mixing bowl and

 stir to mix. Add the sunflower seeds, nuts and coconut flakes and stir to coat.

 

3. Spread the granola mixture evenly onto a baking sheet lined with parchment paper or silicone mat and

 cook for about 20-25 minutes or until lightly browned, stirring once halfway through cooking and pressing

 flat. Remove from heat.

 

4. Allow to cool until hardened, and then break into chunks and enjoy.

Nourishing Kitchari

There are so many ways to make kitchari. I have experimented with multiple recipes over the years, and this is my current favorite. It’s packed with protein, deliciously spiced, and even my 3 year old Otis loves it.

One of my favorite things about my job is I get to learn so much from my students. I often take home tips that become part of my regular rituals. One of my students, Bianca Barriskill, shared this kitchari recipe with me, and she cooked it for our entire class. I have made some slight adjustments from her original to suit my personal tastes. Hope you enjoy!

Ingredients:

Mung beans/Lentils rinsed and soaked (2 cups)

Basmati Rice (2 cups)

Full fat coconut milk (2 -3 cans)

Zucchini (sliced and quartered)

Cherry tomatoes 2 cus

one onion (small/diced)

3 celery stalks (diced)

Garlic (5 cloves diced)

spinach (2 or 3 handfuls)

Curry powder (3 teaspoons)

Garam Masala (2 teaspoons)

salt and pepper to taste

turmeric (1 tablespoon)

Ghee (1/2 cup)

In a medium pot- add one can coconut milk, rice, salt and pepper. bring to a boil and add some water if rice feels too thick. let simmer for 15 minutes until rice is fluffy. set aside.

While rice is cooking, heat saucepan to medium. Add ghee, onions, celery, garlic and turmeric and sauté for 12 minutes until thoroughly cooked.

Meanwhile, in a big pot, bring lentils/beans to a boil, reduce heat, and let simmer for 20-25 minutes. Add garam masala, zuchinni, tomatoes, and ghee mixture.

Add coconut rice to lentil mixture and add at least one more can of coconut milk. (more if you like it creamier)

Serve with sliced avocado on top.

So nourishing!

Wellness Soup

Wellness Soup

One of my favorite places to get clean, healthy, delicious recipes is “mississippi vegan” I LOVE this website, so please visit for more inspiring and gorgeous food.

www.mississippivegan.com

Below is my version of his “immune boosting soup”

I added a few things and changed it around to make it my own. (Sometimes I make it without the cayenne- or less- since it is a little hot for Otis. Or- I make two separate pots with one a lot less hot)

I have made it for my family multiple times this winter, and it is so good!

Wellness Morning Drink

I love to drink this in the mornings first thing, especially if I am feeling under the weather or trying to boost my immunity. It’s made with ingredients you likely have on hand, and ends up a gorgeous yellow color.

Boil hot water (just enough to fill your mug)

juice of 1/2 lemon

one teaspoon turmeric

2 or 3 shakes of cayenne pepper

one teaspoon ginger powder

1.5 teaspoons apple cider vinegar (Bragg’s)

honey to taste

**Blender all ingredients….

***For turmeric and ginger powder, I love Anthony’s brand. It’s organic and tastes very fresh, and the turmeric is extra bright where with other brands I have noticed the color is dull.

Butter Bean Stew

This recipe is inspired by “Deliciously Ella’s” Tuscan Bean Stew. I added some of my own favorites and changed it around a little. Her website is linked in my resources page under nutrition.

Olive Oil

I red onion thinly sliced

4 garlic cloves chopped

1 season dried thyme

1 teaspoon dried rosemary

2 medium carrots chopped

2 parsnips peeled and chopped

1 leek thinly sliced

1 cup of organic plum tomatoes

2 tablespoons of tomato puree

1 can of butter beans drained and rinsed

2 cans of fire roasted tomatoes

salt and pepper

**I love to double this recipe and freeze it in glass containers for a winter night when I want to pull something out to serve. It freezes great!

Pour a glug of olive oil in a heavy pan with some room. Add onion, garlic, leeks and spices and coo until onion and leeks are clear and soft.

Then add carrots and parsnips. 4 minutes later, add plum tomatoes. with the tomatoes puree. Cook another 15-20 minutes.

Add butter beans and canned tomatoes, and bring to a boil. Reduce heat and simmer for at least 25 minutes on low, letting flavors combine.

Serve with a dollop of coconut yogurt or sour cream on top, with a sprig of parsley.

Also delicious with corn muffins or forbidden rice.