Food Friday – Breakfast Sausage Bites

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This week we’re focusing on the quick grab-n-go recipe, breakfast sausage bites! But don’t just leave these to breakfast, these little taste bites can be enjoyed as a quick snack, a hearty lunch alongside some steamed veggies or even for dinner over some zoodles alongside a side salad. The possibilities are endless!

Special thanks to one of our current members for this recipe!

Food Friday – Breakfast Sausage Bites

 

Breakfast Sausage Bites

  • 2 lbs ground meat (beef, chicken and/or turkey)
  • 4 tsp sage
  • 1 tsp himalayan sea salt
  • 1/2 tsp ground pepper
  • 1/2 tsp dried thyme
  • 1-1/2 tsp ground garlic
  • 1/2 tsp turmeric
  • 1/4 C coconut or avocado oil

Mix all ingredients in a bowl. Form into desired bite size balls.

In a large skillet warm up oil on medium heat. Place balls into skillet and cook until done, turning occasionally to brown on all sides. Drain on paper towels.

Serve alongside fresh spinach. These balls can be frozen and heated up on an as needed basis.

Consider making these as a breakfast hash, halving the recipe above and allowing meat to be in crumbles instead of ball form. Toss in sweet potato cubes and brown on all sides until cooked through. Place both the meat and the potatoes on paper towel to drain. Change it up a bit and add in some diced fresh onion, rosemary or even a couple red pepper flakes for a kick!

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Food Friday – Coconut Quinoa

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Happy Easter!

With the holiday’s coming, it can sometimes induce stress, anxiety or a ‘oh well’ attitude around food. Do you find that you tend to feel this way? We know that the holiday isn’t so much about food but about spending time with family and yet we put a lot of emphasis and stress on food causing all sorts of mental blocks for those of us who are emotional eaters.

So, this weekend, make a plan for yourself and stay on track! Here’s one of our favorite easy go-to’s. Serve it for breakfast, lunch or as a snack. You might consider making a big ol’ batch and bringing it with you to your upcoming even, this way you know there will be one thing you can eat and you can feel like you’re contributing as well!

recipe for healthy Coconut Quinoa
Coconut Quinoa
  • 2 cups quinoa
  • 1 cup of shredded coconut
  • 4 cups water
  • 1/2 TBSP cinnamon
  • 1 cup fresh blueberries (optional)
  • stevia or xylitol to taste preference

Soak quinoa in water for 20 minutes. Rinse and strain (this will help with removing the bitterness that can plague quinoa).

Cook with a 1:2 ratio of quinoa to water. For example, 2 cups quinoa, 4 cups water.
Bring water to a boil.
After water is boiling add a pinch of Pink Himalayan Sea Salt, and quinoa. Cover and turn off heat. Quinoa is done with water has absorbed and can be fluffed with a fork.
Add shredded coconut, cinnamon and stevia/xylitol to taste.

Top with blueberries

quinoa is a great substitute for a higher protein breakfast. For more added protein add in a scoop of your favorite clean protein powder (avoid whey, whenever possible!)

 

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Food Friday – Strawberry Avocado Chop Chop

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Happy Friday Friends! This one is promising to be a tasty, spring-infused salad. Up here in the Pacific Northwest we have yet to see the sun, but we heard on the news that it’s actually spring time up here! So why not implement a flavorful spring-inspired dish to at least embrace the season in the mouth!

Strawberry Avocado Chop Salad

This is a HUGE favorite in our house and we serve it with a side of Avocado ‘crack’ Dressing…because once you start you just can’t stop! (Yes, we’ve been known to lick the bowl).

Strawberry Avocado Chop Salad

 

Here’s what you’ll need to get started on the dressing:

  • 1 Sweet Onion, finely diced
  • 1 Bunch Cilantro, diced
  • 2 Medium Ripe Avocados, chopped
  • 1 Lime, squeezed
  • Pinch of Himalayan Sea Salt
  • 1 tsp. Raw Apple Cider Vinegar
  • 1-1/2 Cups Water

For the salad:

  • 2 heads of romaine lettuce, washed, dried, and chopped
  • 2 Medium Ripe Avocados, chopped
  • 1 Bunch Cilantro, rough chop
  • 1 Cup fresh strawberries, diced

In a blender combine all dressing ingredients and blend until combined. Add vinegar and slowly add water while blending until you get the preferred consistency. Less water will allow for this to be a great dip, more water will give it a dressing-like consistency.

Strawberry Avocado Chop Salad

Toss all of the salad ingredients together. The pour over dressing to desired liking, or serve on the side. Enjoy!

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Food Friday – Mint Chocolate Pudding

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healthy dessert recipes mint chocolateOption 1: Mint Chocolate Pudding (serves 6):

  • ¼ cup chia seeds, whole or ground
  • 1 can whole-fat coconut milk (unsweetened)
  • 5 tbsp  cacao powder, unsweetened
  • Stevia or other low-glycemic sweetener
  • 5 large mint leaves

Instructions:  Empty the of can of coconut milk in a bowl and whisk until smooth. Add to blender whisked coconut milk, cacao powder, stevia and mint leaves. Blend until smooth and the mint leaves are blended completely into mixture. Pour back into large bowl and stir in chia seeds. If you prefer a smoother texture, use ground chia seeds (note: ground chia seeds may taste bitter).

healthy dessert recipes mint chocolate

Let sit for 10-15 minutes however, ideally overnight in the fridge.

Then top with a few fresh raspberries and enjoy!

 

 

 

Option 2: Mint Chocolate Pudding,
Protein Packed (serves 6)

  • 1 TBSP Collagen powder
  • 1 can full fat, coconut milk
  • 5 tbsp  cacao powder, unsweetened
  • Stevia or other low-glycemic sweetener
  • 5 large mint leaves

Instructions

In blender mix together entire can of coconut milk, cacao powder, stevia and mint leaves. Blend until smooth and the mint leaves are blended completely into mixture.  Pour into a medium sauce pan and whisk while simmering on low for about 5 minutes to melt the coconut milk and dissolve into the mixture.  When warm pour back into blender.  Turn on blender on a slow setting and slowly pour in the 1 TBSp gelatin. Blend for 30 seconds.  Pour into serving size cups.

Place in the fridge for several hours then enjoy!

Note: For those of you who aren’t sensitive to vanilla, a tsp of vanilla extract can help to really smooth out the flavor texture in this and allow the chocolate to pop just a tad bit more. ?

healthy dessert recipes mint chocolate

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Friday Food – St. Patty’s Day Green Soup

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Happy St. Patrick’s Day!

As most of you are gearing up for some Jameson and typical St. Patty’s Day foods, we thought we’d give you a healthy alternative to still keep you healthy but allow you to be green!

Here’s what you’ll need:

Ingredients

  • 5 Zucchini’s
  • 1 bunch, fresh parsley
  • 1 lb fresh green beans
  • 8 Celery stalks
  • 5 Kale leaves
  • 2 Cups Water
  • Salt & pepper, to taste

 

healthy St Patricks Day soup recipe

 

Begin by prepping all of the vegetables (rinse, drain, cut off ends) and then rough chop. In a large stock pot then layer the all the veggies starting with celery, green beans, zuchinni, kale and top with chopped parsley. Pour in water and steam for 10-15 minutes. You want to only lightly steam the vegetables until they are tender, but are still a vibrant green. Make sure to not overcook as you’ll lose some of the valuable nutrients. Then taking the entire pot’s contents put into a large blender, Vitamix or food processor. Make sure that the ingredients only fill about half of the container to allow for expansion, as hot foods can explode. If need-be, blend in batches.

 

healthy St Patricks Day soup recipe

Blend until smooth, garnishing with carrots, cilantro or cucumber slices and salt & pepper to taste.

This makes great leftovers and can be stored in the fridge up to 4 days, or in the freezer for longer periods of time.

healthy St Patricks Day soup recipe

Happy, Healthy St. Patrick’s Day!

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Friday Food – Homemade Pho

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Homemade Pho

Gluten & Dairy-Free

Serves 4-6

For a hearty, healthy night in with family. This dish combines all the senses with aromatics, full flavor and beautiful coloring. The broth can be prepared all day and all other ingredients can be added before serving. For quick go ahead, consider making chicken breasts ahead of time and storing in fridge. Pull out when preparing all of the toppings and allow to warm on counter. Broth will help to reheat chicken to warm for eating.

Ingredients

2 boneless skinless chicken breasts or meat of choice. In a large frying pan add one tablespoon of olive oil and cook meat until cooked through and tender. Move to side and allow to sit for 3 minutes for juices to redistribute. Slice lengthwise in thin strips.

Broth:
  • 2 qts. Chicken Broth
  • 2-3 Star Anise
  • 1 Tbsp. Coriander
  • Black Pepper Corns
  • Cumin Seeds
  • Fennel Seeds
  • 3 Cinnamon Sticks
  • Ginger root, peeled and sliced thinly (5 slices, appx.)
  • 4 Garlic Cloves
  • Himalayan Sea Salt (to taste)
  • In a crock pot, pour in bone broth. Place spices & herbs in cheese cloth and tie tightly. Cook broth on low for 12 hours. Remove spice & herb packet, and disregard. Check broth to make sure any seeds haven’t settled in broth. Remove with slotted spoon if needed.
Suggested toppings:
  • Pea pods
  • Cilantro, chopped
  • Green onions, sliced
  • Bean sprouts
  • Radishes, thinly sliced
  • Basil, julienned
  • Rice Noodles

Cook rice noodles according to package instructions. Drain and place in ice bath. Toss in ice water to stop cooking and to keep them from sticking.

Place noodles in a bowl, add chicken or meat, and choice of toppings. Ladle broth over everything. Serve warm and enjoy!

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Blissfully Healthy Pumpkin Muffin Recipe – Dairy and Gluten Free!

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Pumpkin Muffin Recipe by Blissfully Healthy

It’s that time of year again where pumpkin is THE go-to ingredient! Instead of indulging in all of the overly sweetened, whipped, heavily doctored pumpkin recipes, consider this ‘feel good’ recipe of pumpkin muffins. Easy to grab on the go and give you all the feels of pumpkin without the guilt!

Dairy and gluten-free pumpkin muffin recipe

Dairy and gluten-free pumpkin muffin recipe

 

Blissfully Healthy Pumpkin Muffin Recipe – Dairy and Gluten Free!

Ingredients: 

1/3 cup pumpkin puree
1/3 cup maple syrup
1/4 cup melted coconut oil
3 eggs
1 tsp vanilla extract
1/4 cup coconut flour
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp ground cloves
1/2 tsp baking soda
1/2 tsp baking powder
pinch of salt
Optional: 1/2 cup dark chocolate chips

Instructions:

Preheat oven to 350 degrees.

In a large mixing bowl, combine pumpkin puree, maple syrup, coconut oil, eggs and vanilla extract; mix well.

In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, baking powder, baking soda and salt.

Pour dry ingredients into bowl with wet ingredients and mix well. Fold in chocolate chips (optional).

Use an ice cream scoop to scoop batter int 5 silicone baking cups.

Bake for 35-40 minutes and enjoy!

 

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Dairy and Gluten Free Snickerdoodle Cookie Recipe

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Who doesn’t love a yummy Snickerdoodle Cookie? Here’s a great dairy free and gluten free Snickerdoodle cookie recipe for guilt-free indulgence.

Dairy and Gluten-free snickerdoodle cookies

Dairy and Gluten-free snickerdoodle cookies

Dairy and Gluten Free Snickerdoodle Cookie Recipe:

Ingredients:

1/2 cup blanched almond flour
3 Tbsp. coconut flour
1 tsp. baking powder
1/4 tsp. salt
1/4 cup coconut oil, melted
1/4 cup maple syrup
2 tsp. vanilla extract
1/2 tsp. ground cinnamon
2 tsp. coconut palm sugar

Instructions: 

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper or non-stick baking mat.

In a large mixing bowl, combine almond flour, baking powder and salt; mix well.

Add melted coconut oil, maple syrup and vanilla and mix ingredients until well-combined and dough begins to thicken.

In a small bowl, combine cinnamon and sugar. Scoop out a rounded tablespoon of dough and roll in hands to form a ball. Roll cookie ball in the cinnamon-sugar mixture to coat and place on baking sheet. Repeat until the cookie sheet is full with about 2″ space between cookie balls. Use a jar or flat-bottomed cup to gently flatten each cookie.

Bake for 8 minutes or until edges begin to turn golden brown. Remove from oven and allow to cool for 5 minutes, then transfer to a cooking rack to cool completely before storing.

 

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Blissfully Healthy Protein Power Bowl Recipe

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Are you tired of turkey?  Ready to get back to healthy eating habits but don’t know where to start?  This week’s #foodforthought Friday recipe is the Blissfully Healthy Protein Power Bowl!

Blissfully Healthy Protein Power Bowl Recipe

 

  • In a shallow pot add 1 tablespoon of coconut oil + diced onions
  • Cook on low for 3-5 min to caramelize
  • Add diced sweet potato, broccoli, bell pepper and cook for 5 min
  • Add sun dried tomatoes + spinach and stir
  • Crack eggs on top slowly
  • Add salt + pepper to taste and cover with lid and let the eggs cook for about 3 minutes and serve.
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Foodie Friday Fall Skillet!

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Check out this Healthy Fall Favorite Recipe:

This recipe has been modified to be Blissfully Healthy Approved; original recipe courtesy of wellplated.com.

healthy fall skillet recipeIngredients:

  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
  • 1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
  • 2 Medium Sized Beets cubed
  • 1 medium onion, chopped
  • 2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
  • 4 cloves garlic, minced (about 2 teaspoons)
  • 2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme
  • 1 teaspoon ground cinnamon
  • 1 cup reduced-sodium chicken stock, divided
  1. Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
  2.  Add Brussels sprouts, sweet potato, beets, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
  3. Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Serve warm and enjoy.

 

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