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Apple, Orange and Basil Smoothie

Crisp and cool, sweet and summery. I’m pretty sure this delicious smoothie will become your new favorite green drink! And as a bonus, it’s chock full of nutrition and hydration.

Just try and contain yourself!!

 

Apple, Oranges and Basil Smoothie

Apple, Orange and Basil Smoothie

Yield: 1-2
Prep Time: 5 minutes
Total Time: 5 minutes

Ingredients

  • 2 dates, pitted
  • 1 1/2 cups fresh water
  • 3 ice cubes
  • 1 banana, ripe and peeled Skip the ice cubes iif you use a frozen banana)
  • 5-8 oz fresh spinach stems and all
  • 1 Honeycrisp, Granny Smith or Gala Apple (seeded)
  • 1 orange peeled and quartered
  • 1 cup blueberries, frozen
  • 4-6 basil leaves
  • Handful parsley

Instructions

  1. Blend dates, cold water and ice cubes for 30 secs. or until no longer chunky.
  2. Add remaining ingredients and blend on high until smooth.
  3. Makes enough to share if you are willing, although once you taste it you might decide to keep it all to yourself!
Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 381Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 475mgCarbohydrates: 82gFiber: 23gSugar: 44gProtein: 19g

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© Carol Takakura
Cuisine: Healthy / Category: Beverages

 

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Breakfast Hash

Easy Breakfast Hash

Easy Breakfast Hash

Yield: 4
Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes

Great Post-workout or anytime

Ingredients

  • 2 tablespoons unsalted butter
  • 1 cup butternut squash, peeled, seeded and cut into bite size pieces
  • 1 cup zucchini, cut into bite size pieces
  • 1 cup red bell pepper, seeded and diced
  • 1 fully cooked chicken sausage, cut into bite size pieces
  • 2 large eggs
  • 1 small avocado, peeled and diced
  • 1 teaspoon nutritional yeast
  • 1 teaspoon My Sage Gourmet’s Mediterranean Herb Seasoning or Herbs de Provence
  • Garnish-curly parsley and scallions

Instructions

  1. Set an Oven Safe skillet to medium heat, melt butter
  2. To the skillet add butternut squash, Sautéing 8-10 minutes or until golden brown and tender.
  3. Preheat oven to 325 degrees
  4. Add zucchini and cook for an additional 2 minutes.
  5. Add pepper, chicken sausage and seasonings. Cook additional 5 minutes, gently combining.
  6. Flatten the hash into an even layer, pressing gently with a spatula.
  7. Cook undisturbed until crunchy and browned on the bottom, about 5 minutes. Flip the hash in sections and cook until browned on the other side, about 5 more minutes. Remove from the heat.
  8. Using a spoon, make 2 shallow indentations in the hash and crack 1 egg into each. Transfer Oven Safe Skillet to the oven and bake until the egg whites set, about 10 minutes.
  9. Carefully remove from oven, adjusting seasoning as needed
  10. Plate each serving and top with avocado and garnish.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 216Total Fat: 16gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 110mgSodium: 156mgCarbohydrates: 15gFiber: 7gSugar: 4gProtein: 7g

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© Carol Takakura
Cuisine: Healthy / Category: Breakfast

 

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Asparagus and Mushroom Stuffed Bell Peppers

 

Shows an image of two stuffed green peppers on a white plate

Asparagus and Mushroom Stuffed Bell Peppers

Yield: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Delicious and nutritious anytime

Ingredients

  • 2 teaspoons olive oil, divided into 1 teaspoon each
  • 2 medium-large red or green bell peppers, seeded, cut in half lengthwise and hollowed out
  • 1 cup chopped bite sized fresh asparagus spears
  • 1 cup finely chopped organic mushrooms
  • 3 medium eggs, plus 3 egg whites
  • 2 tablespoons canned full fat coconut milk
  • 1 teaspoon My Sage Gourmet’s Summer Garden Grilling or Savory Spring blends
  • Freshly ground black pepper
  • 4 tablespoons mozzarella
  • 2 tablespoons goat cheese (Optional)
  • Garnish with a handful of chopped fresh cilantro or parsley, and crushed red pepper

Instructions

  1. Preheat oven to broil.
  2. Place bell peppers cut-side down on a baking sheet. Drizzle with one teaspoon olive oil
  3. Place baking sheet on center rack of the oven.
  4. Broil for 10 to 12 minutes. Remove from oven and carefully turn each pepper over. Leave on baking sheet.
  5. Adjust oven temp. to 425F.
  6. Preheat medium skillet to medium.
  7. Heat for one minute, before adding one teaspoon olive oil.
  8. Add asparagus, and toss to coat with olive oil. Sauté for one minute
  9. Add mushrooms, sauté for an additional 4 mins. or until the asparagus is snap tender. Remove from heat setting aside to cool.
  10. In a medium bowl, mix together the remaining ingredients
  11. Next add in the asparagus and mushrooms mixing gently
  12. Using a spoon or ice cream scoop, scoop equal amounts of filling into each bell pepper..
  13. Sprinkle with goat cheese (Optional)
  14. Bake until tops of the pepper are golden brown and the egg is set, approx. 15 mins

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 163Total Fat: 10gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 132mgSodium: 180mgCarbohydrates: 8gFiber: 3gSugar: 3gProtein: 12g

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© Carol Takakura
Cuisine: American, Healthy

 

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Italian Herbed Farro Bowls

Shows an image of a white bowl containing Italian Herbed Farro

Italian Herbed Farro Bowls

Yield: 6

Ingredients

  • 2 cups uncooked farro
  • 6 cups water
  • 3 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic (minced)
  • 1 large fennel bulb (cut into ⅛-inch slices)
  • 2 cups ¼-inch carrot slices (3 large carrots)
  • 1 cup dry white wine
  • ½ teaspoon fennel seed (crushed)
  • 1 cup halved cherry tomatoes
  • Juice and peel of 1 lemon, divided
  • 1 tablespoon dried, mixed Italian herbs
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 (5-ounce) package baby spinach
  • ¼–½ teaspoon crushed red pepper flakes
  • ¼ cup snipped flat-leaf parsley
  • ½ cup coarsely chopped almonds (toasted)
  • ¼ cup shredded Parmesan cheese

Instructions

  1. Rinse farro. In a large saucepan, place farro and water. Water should cover farro. Bring to a boil; then reduce heat and simmer until tender, stirring once or twice, about 30 minutes. Drain excess water.
  2. Meanwhile, in a very large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add Garlic and sauté until softened, about 3 minutes. Add another 1 tablespoon oil, along with sliced fennel and carrots. Reduce heat to medium and cook, stirring often, until vegetables are crisp-tender and browned, 10–12 minutes. Remove skillet from heat, and add wine and fennel seed.
  3. Return to heat, and cook until almost all the liquid has evaporated and tomatoes are tender, about 5 minutes. Stir in 2 tablespoons lemon juice, lemon peel, Italian herbs, salt and pepper. Remove from heat, and add spinach leaves; toss until spinach is slightly wilted.
  4. To farro, add remaining 1 tablespoon oil, 1 tablespoon lemon juice, red pepper flakes and parsley; toss.
  5. To serve, divide farro mixture among bowls and top with vegetable mixture. Garnish each bowl with almonds and Parmesan.

Notes

This recipe is being shared courtesy of Delicious Living

Many thanks to the recipe author Jane Burnett,RD. 

Photo credit to Jennifer Olson/Delicious Living

Please visit the Delicious Living Blog today.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 498Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 2mgSodium: 372mgCarbohydrates: 74gFiber: 13gSugar: 15gProtein: 17g

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© Jane Burnett, RD
Cuisine: Italian / Category: Grains

 

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Chilled Soba Noodle Soup

Chilled Soba Noodle Soup

Chilled Soba Noodle Soup

Yield: 2
Prep Time: 15 minutes
Cook Time: 3 minutes
Total Time: 18 minutes

CAUTION: The pure yummy-ness of this dish may cause you to dance happily and uncontrollably around the room.

Ingredients

  • 1 Package of Soba (or Somen) Noodles
  • 1 cup seedless cucumber, peeled, chopped-bite size
  • 2 green onions chopped finely
  • 1/4 teaspoon Asian tea Rub
  • Handful of freshly chopped spinach or baby bok choy
  • 2 tablespoons each serving Soba Noodle soup base
  • Sesame Seeds (as garnish)
  • Cilantro (as optional garnish)
  • Cooked shrimp or crab (protein add )
  • 2 finely chopped bite size roma or grape tomatoes (optional)
  • A dash of Ponzu sauce optional)
  • A Dash or two Sriracha hot sauce or Furikake Seasoning (optional)
  • 2 Nori Sea Weed wrappers ripped into bit size pieces (packaged type used for sushi rolls (as optional garnish)

Instructions

  1. This dish is meant to be served cold.
  2. Cook your Somen Noodles, (per package directions. Be careful, they quick fast).
  3. Rinse /soak for a few minutes in an ice bath, then drain noodles.
  4. Place a 1/2-3/4 cup drained Somen noodles in each serving bowl, top with cucumber, green onion, Asian Tea Rub, spinach or bok choy, and bit of seed weed and sesame seeds along with 1-2 Tbsp. Soba Noodle Base.
  5. Add on any of the other suggestions that you might like or add you own ideas

Notes

Soba is the Japanese name for buckwheat. It usually refers to thin noodles made from buckwheat flour, or a combination of buckwheat and wheat flours. They contrast to thick wheat noodles, called udon. In Japan, the word can refer to any thin noodle.

You can learn more about Buckwheat here.

Pre-packaged noodle soups are a kiddie favorite because they're quick and tasty. The downside is that the prepackaged versions aren't exactly healthy with all of that sodium loaded into their spice packets. Using this soba noodle base with the ponzu adds a rich tangy flavor. Using only a bit reduces much of the sodium. It only takes a few minutes to make your own, and it’s fun to serve them in a cup alongside kid friendly chopsticks. You can add different vegetables, shrimp or crab to make this heartier or get a protein bump. So good as an after school snack or a meal.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 213Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 121mgSodium: 1016mgCarbohydrates: 21gFiber: 2gSugar: 4gProtein: 20g

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© Carol Takakura
Cuisine: Healthy / Category: Soup

 

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