Tag: gluten free

Sweet Potato Soup: Easy, satiating, and delicious! (RECIPE)

‘Tis the season for warm and inviting soups.

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If you’re looking for a flavorful and easy meal – or a nutrient-rich accompaniment to any meal – this rich and creamy sweet potato soup is sure to do the trick. With the sweetness from roasted sweet potatoes and a surprising little kick thanks to fresh ginger root, this takes very minimal prep time and will make you a batch big enough to last a week.

Okay, in my house it’s more like a few days, but you get the idea.

It’s also whole food and plant-based (vegan), Paleo (if you indulge in the tubers), and gluten-free for those with sensitivities. Sugar-free, Low-sodium, blah blah benefits, benefits, benefits, free this, free that… Basically, unless you’re not into nightshades or onions or garlic, this recipe is perfect parts of magic for everyone.

Soups are so satisfying. It is the perfect meal if you’re craving something savory and filling, but aren’t a fan of feeling weighed down after eating. Plus, soups like this are incredibly inexpensive to put together. If you’re a single college student or a part of a monster household, it’s a lot of bang for your buck – financially and nutritionally.

There is virtually no fat in this recipe, it’s high fiber, and drowning in beneficial nutrients to make your mind and body all kinds of happy. You can eat it alone, aside a sandwich, aside a salad, with sprouts on top, as a different kind of salad dressing, tossed with other veggies or pasta, or drink it warm out of a mug. Ver-soup-tility, for the win!

Enough talk. Recipe time!

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SUPER SWEET POTATO SOUP

Ingredients:

  • 2 large sweet potatoes
  • Half a large sweet (yellow) onion, chopped
  • 2 stalks celery, chopped
  • 2 large carrots, chopped
  • 2-3 garlic cloves, minced
  • 2 inches fresh ginger root, peeled and minced
  • 1 Tbsp Extra Virgin Coconut Oil
  • 1 cinnamon stick, broken in half (optional, but recommended! Use 1/4 teaspoon ground cinnamon otherwise)
  • 1 carton (4 cups) low-sodium, organic vegetable or chicken stock
  • Salt & Pepper, to taste
  • Additional water, if needed

Preheat oven to 425 F. Scrub potatoes and poke holes on top of each with a fork. Place on a tin-foiled cookie sheet or baking dish and place in oven for about 45 minutes or until knife tender and syrup begins bubbling through fork holes.

While the potatoes are in the oven, heat a large saute pan on the stove at about medium to medium-high heat.  Warm & melt coconut oil. Add in onion, celery, carrots, and ginger, and stir to mix and coat in oil. Add some salt & pepper.

Once onions are translucent and carrots and celery soften, add in garlic and saute a couple of more minutes (don’t let garlic get burned or too dark, it will result in a bitter taste). Add in about one cup of the vegetable or chicken stock and the cinnamon stick or ground cinnamon. Turn heat down to medium-low and let simmer. Add a little bit more salt & pepper.

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By this time, the ‘taters should be done in the oven. Take them out and let them cool a bit. Carefully cut a slit through the skin to help them cool down faster. Once they’re cool enough to handle, remove the skin and chop roughly.

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Add the potatoes to the saute pan and pour in the rest of the vegetable or chicken stock. Bring the mixture back up to a simmer and cover. Let simmer for about 5-6 minutes. If you have a potato masher, you can also gently mash them up in the saute pan. Add a little bit of salt & pepper.

Remove the cinnamon sticks and transfer the almost-soup from the saute pan into a high speed blender or food processor, and blend until smooth, about 2 minutes. Add water until consistency you like is reached.

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If you’re not eating it right away, pour the soup into containers and let cool before refrigerating. Otherwise, pour the now smooth-n-creamy soup back into the sauce pan and let simmer a couple of minutes before serving. Hint: It’s great with broccoli sprouts and/or sliced almonds on top.

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ENJOY!

Kale & Quinoa Bowl: Easiest, Filling, Nutritious Go-To Meal (RECIPE)

I introduce you to my latest obsession:

 

Nom nom nom....

 

 

You can’t really tell by the picture, but that bowl is HUGE and it’s holding 1 cup of cooked quinoa and 100g of chopped kale… along with an insanely delicious dressing that I will share below. This simple whole food duo is the perfect, delicious, filling, hearty base for so many different things – the list is nearly endless.

You can go savory, sweet, or spicy; you can add everything from more vegetables like tomatoes, cucumber, zucchini, or pumpkin – to fruits like chopped dates, figs, berries, or apples.

Another super bonus? If you’ve put yourself into a nutritional category box – I bet this fits into it. It’s all the “free’s” (Gluten-free, Dairy-free, nearly fat-free, egg-free) and all the “friendly’s” (Paleo-friendly, Vegetarian–friendly, Vegan-friendly, Carb-friendly, Allergen-friendly).

And when it comes to macro-nutrient ratios, this particular serving size has:

272 Calories

11g Protein

39g Carbs

5g Fat

7g Fiber

56g Sodium

Adding even more benefit? Both of these foods are incredibly nutrient dense in not only the macros above, but the micros such as: tons of anti-inflammatory phytonutrients, vitamins and minerals ranging from B-vitamins to Vitamin E and zinc, body-loving fibers, and more.

Basically, quinoa and kale are soul mates in my book.

Like I said, there are ENDLESS directions this two-ingredient base can go; but let’s start with one of my favorites these days…

Creamy Southwest Spice Dressing

Ingredients:

  • 2-3 Tbsp Lemon Juice
  • .5 to 1 Tbsp Extra Virgin Olive Oil
  • 1 heaping tsp Tahini (sesame seed butter, in Middle Eastern section of most markets)
  • 1 Tbsp Dijon Mustard
  • 2 tsp Mrs Dash salt-free Southwest Chipotle Seasoning
  • 1/4 tsp Himalayan Sea Salt (I just fresh grind in to taste)
  • 2 Tbsp Balsamic Vinegar
  • 1 Scant Tbsp Garlic Powder OR 2 cloves minced garlic
  • 2 tsp Onion Powder OR 2 Tbsp minced red onion
  • Freshly Ground Black Pepper (to taste… I like quite a bit)
  • Half a dropper of liquid Stevia, OR 1/2 Tbsp honey, OR 1 Tbsp Stevia in the Raw

Directions: Put it all in a bowl, whisk together, and toss with quinoa and kale…. That’s it. (Hint: make ahead of time by at least 30 minutes to let the flavors all soak up and merry. Nom!)

I always have a few cups of cooked quinoa in the fridge that I prepare in bulk in my rice cooker, one or two days a week. As for the kale, get 2-3 BIG handfuls, remove any stems (they tend to be a bit bitter sometimes), and chop up well before tossing.

Coming soon:

The True Health Trifecta Nutrition & Recipe Book:

Simple Salads, Soups, Sauces, & Dressings Edition!

This is turning out to be the perfect collection for everyone; from those beginning their health and fitness journey, to those well on their way and looking for new, EASY, healthy go-to meal ideas!

It will include TONS of crazy-easy yet healthy recipes like the one above; plus photos, nutritional facts & tips, kitchen & pantry basics and recommendations, my Macro-Nutrient Cheat Sheet, Pre- and Post- workout meal ideas, Soups, Salads, Dressings, and more!

Not to mention, unless you are allergic to a specific food, this book is EVERY-diet friendly! So whether you have put yourself in the Paleo box, Vegan category, High-carb-low-fat, Low-carb, Gluten-free, 80/10/10, intermittent fasting, carb-cycling… I purposefully made this a compilation of nutritious options that can be enjoyed by the majority of dietary lifestyles out there!

And, I know most people don’t have the time or interest to become the next Iron Chef in the kitchen… especially with the hustle and bustle of every day life. That’s why I made sure the recipes and tips in this book aren’t incredibly elaborate or time consuming. These are some simple basics to help anyone successfully achieve their goals without spending hours preparing and while getting in nutrient-dense foods that taste flipping amazing.

Can you tell how mega excited I am to be putting this together for you guys?! :)

Make sure to sign up for the newsletter and like the True Health Trifecta Facebook page for word on when it is available for sale in the shop! :)

EASY, Go-To Protein Shake Recipes!

Common Question: How do I USE protein powder?

Depending on the type of protein powder (for the sake of simplicity, I will refer to the two more common comparisons: whey and plant-based), there is little difference when it comes to actual preparation and ways to enjoy.

Compared to whey, plant-based protein (like my favorite: RawFusion), tends to act more like a ‘flour’ when mixed or baked into different things. It is a bit thicker, slightly harder to blend, and can even be made into a pudding quite easily (similar to casein protein for anyone familiar with Casein Fluff). Whey, however (especially whey isolate), tends to become more gummy and liquid-like and would not suffice in a pudding-type treat. Due to this, it does blend into liquids or other foods, like yogurt, much faster and easier.

So in the case of consistency, plant-based proteins = thicker like flour; whey proteins = easier to blend into liquid. Regardless, both are great for blended smoothies. And since most clients I have worked with are in need of a convenient way to use protein powder as opposed to becoming the next Master-of-Creative-Culinary-Uses-For-Protein (guilty, as proven by the video at the bottom of this post), I will share a couple of my favorite go-to protein smoothie ideas that are easy, delicious, and nutritionally-sound.

These are great any time of day: breakfast, an hour or so before your workout, after your workout, or literally any time. Sure, there are certain benefits timing-wise if you want to get more detailed with the science of nutrient absorption versus activity and a whole slew of other metabolic factors, but what ultimately matters is simply getting into the routine of having additional protein and feeding your body favorable nutrients in general. Trust me. Do not over-complicate things, especially with new routines. Focus on the grand scheme rather than minute details. Have your shake or smoothie where it fits best for you and your schedule.

Remember: it is best to start with small and simple habits!

Protein Mocha Frappuccino

  • 8-10 oz. unsweetened almond or coconut milk
  • 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion
  • 1 Tbsp. Instant Coffee Granules
  • 1 Tbsp. Unsweetened Cocoa Powder *omit if you’re using Chocolate-Flavored Protein
  • 1 Handful of Ice
  • 1 Tbsp. Chia Seeds OR 2 Tbsp. Ground Flaxseed
  • Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Mint, Orange, Banana.. tons of fun flavors out there! Be creative!

Blend in blender and enjoy!

Fruity Protein Smoothie

  • 8-10 oz. unsweetened almond or coconut milk
  • 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion Vanilla
  • A big handful of raw spinach
  • 1 Cup Frozen Berries
  • 1 Tbsp. Nut Butter, Coconut Butter, Chia Seeds OR 2 Tbsp. Ground Flaxseed
  • Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Orange, Banana… get creative!

 Blend in blender, sprinkle some cinnamon on top, and enjoy!

*For those seeking a trusty, inexpensive little blender, I always suggest this Hamilton Beach Single Serving Blender with Travel Lid. It is easy to find (sold at Wal-Mart or Amazon.com for $12-14), blends your shake smoothly, lasts FOREVER (I’ve had mine for over 6 years, plus check out these reviews), and is great to keep at work and/or at home.

The great thing about smoothies is that you CAN very easily adjust and get creative according to your taste! Make it a Veggie Smoothie by adding in some cucumbers, celery, spinach… Make it an Apple Pie Smoothie by using vanilla protein, cinnamon, a chopped apple (or even organic apple sauce), and some walnuts… Make a Pumpkin Pie Smoothie by using pumpkin puree, vanilla protein, cinnamon, ginger, nutmeg, and some pecans… Don’t be scared to try new things! You’ll be surprised at some of the deliciousness you come up with.

For those who ARE open to becoming more creative with protein powder, try mixing it into some organic Greek Yogurt, or mixing it into cooked and cooled down oatmeal, or even making it into a pudding like I mentioned and using it as a dip or sweet cream sauce like I did in this recipe.

Want to get really fancy?

Check out this video recipe for Protein Marshmallows!

Coming soon: Recipes for both my easy, homemade chocolate bars and simple, sprouted grain “graham” crackers to use with the Protein Marshmallows for the delicious S’mores-From-Scratch as shown here…

Smores

Like I said, the possibilities really are endless! :)

3-Minute Chocolate Protein Cake (aka: the 2:30 AM Mudd Cake)

I’m going to keep this short and simple so you can try it, stat. Here is something so easy, SO yummy, and my clients have probably heard me mention it once or twice (hence the requests for this post, which I apologize for how long it took me to do)!
This individually-sized chocolate cake literally takes just a few minutes to make and uses simple, protein-packed ingredients that will satisfy your sweet tooth without artificial ingredients, sugars, or additives. The recipe is also gluten-free, dairy-free, and even vegan if you replace the liquid egg whites with a vegan-friendly egg substitute.
Easy Vegan Egg Substitute:  Mix 2 Tbsp ground flax (seed or meal) with 6 Tbsp warm water. Let sit for about five minutes, until it becomes a gooey, egg-like consistency. Use in recipe as you would eggs/egg whites.
Plus, did you know that cocoa actually has numerous health benefits, including alleviating cravings and encouraging satiety?  You’ll be surprised at how moist, rich, and delicious this turns out (and this is, admittedly, coming from someone who is NOT typically a fan of microwaving anything… never mind baked goods)!
Even more exciting news? This is just the first of a number of recipes (and videos) I will be posting featuring my most favorite, plant-based protein, RawFusion by SAN.
So here she is, the 3-Minute Chocolate Protein Cake (originally named the 2:30 AM Mudd Cake by the other half, who can also be credited for the lovely photo you see below… before it was devoured, of course).

RawFusion chocolate cake

3-Minute Chocolate Protein Cake (makes one serving)

In a mug or small bowl, whisk together the following:

From there, simply put it in the microwave at a power level of 5 for 2 minutes (adjusting that power level is super important to ensure the right finished product here). Anddd… DONE!

(Could that have been any easier?!)

If you want to get even fancier, feel free to top it off with the following:

Sweet ‘n Creamy Vanilla Sauce (enough for two servings of cake)

Simply whisk together the following in a bowl:

  • 1/2 Scoop of RawFusion protein (vanilla flavor preferred here!)
  • 1/4 C. unsweetened Almond Milk (or enough to make it a thick-but-pourable consistency)
  • 1 Tbsp Stevia
  • 1/2 tsp. Pure Vanilla Extract

After the cakes are done, flip them over onto plates and then spoon that goodness on top. You can also sprinkle with some chopped nuts (like the pistachios seen above)! ENJOY :)

 

 

 

The Ultimate Chopped Spring Salad

This Healthy Recipe of the Month is probably my favorite go-to salad. It’s just perfect to fulfill a craving… it’s filling but still refreshing as a salad should be. I’m a huge texture person and my perfect meal usually has a mix of different bites; crunchy, soft, crispy, creamy, salty, and sweet. This salad definitely has all of that rolled into one. Not only that, but as you can see, it is ridiculously easy to put together AND can be served as a main dish or side salad to accompany a meal.

 

Hope you enjoy it as much as I do!

 

Nom nom nom .........
Nom nom nom ………

 

As I’ve mentioned in previous posts, this is an easily printable format that I provide for health clubs like Anytime Fitness in Ormond Beach and Anytime Fitness in Winter Park, both in Florida. If you would like to receive a Healthy Recipe of the Month for your fitness club or gym, please don’t hesitate to contact me and I will be happy to add you to the list! :)

 

Question of the week:
What is the BEST salad, homemade or restaurant, that you’ve ever had?

 

Quinoa Cocoa Cakes for Two

… or for however many you like, really. This impromptu what-do-I-have-in-the-pantry-that-I-can-make-dessert-ish recipe is VERY easy and came out to two super moist and tasty little cakes. The consistency is almost fudge-like; the outside is just crisp enough to make it sort of a less gooey chocolate lava cake.

 

Yes it is as decadently good as it looks.....
Yes it is as decadently good as it looks…..

 

And added bonus, they are egg-free, gluten-free, paleo-friendly (depending how strict of a regimen you’re on considering there is a pseudo-grain flour involved), and it can easily be vegan/dairy-free by simply substituting the kind of protein used in the sweet cream sauce to something like Sunwarrior Protein-Vanilla. Make sure to check out the notes below the recipe for more tips! :)

 

Try it out and let me know what you think!

 

Quinoa Cocoa Cakes for Two

Ingredients:

1/4 Cup Quinoa Flour

2 Tbsp cocoa powder

3 Tbsp Stevia*

1/4 tsp. Baking Powder

Pinch of salt

Scant 1/4 tsp instant coffee or espresso (optional)

1 Tbsp Ground Flaxmeal

1 Tbsp Extra Virgin Olive Oil*

1/4 Cup + 3 Tbsp water

1/4 tsp. Vanilla Extract

 

What to do:
Preheat oven to 350.*
In a small glass or bowl, whisk together flaxmeal, olive oil, water, and vanilla extract. Let sit for 5 minutes.
In another bowl, mix together quinoa flour, cocoa powder, stevia, baking powder, instant coffee, and salt.
Add flax liquid to dry ingredients and whisk together well.
Split batter into two greased large muffin tins (or I had mini-bundt tins). Bake for 20-25 minutes, until toothpick inserted comes out clean.
Plate each on top of half the Sweet Cream Sauce. Optional tops include.. well.. basically whatever you want. I had a dollop of Son of a Butter! Smoky Bacon Peanut Butter and a fresh strawberry.
*Next time I may try baking at 375 for around 18 minutes. If you like a more cakey, less fudgy center, this option would encourage that more.

 
Crazy Easy Sweet Cream Protein Sauce:

Scoop 1-2 Servings of your favorite vanilla protein powder into a bowl (I used Vi-Shape by Body By Vi since that is all I had on hand) and whisk with just enough water for thick sauce consistency. I added a touch of cardamom and cinnamon for an extra yumminess.

 

P.S. Don’t forget, if you want photos of recipes as they are created, workout tips, free gym routines, and other random goodness, you can follow me on Instagram or Twitter too. Happy New Year, everyone!