yourhealthharmony

Nutrition for Body and Soul

Superfood Brownie Bars

I’m not much of a sweets eater, but I would definitely have to take a bite or two of these
No bake superfood brownie energy bars, packed with pistachios, pecans, walnuts, chia seeds, coconut and dried fruit! Topped with dark chocolate and sea salt. The perfect nutritious healthy dessert!
INGREDIENTS
  • For the bars:
  • 1 cup packed pitted Medjool dates
  • ¼ cup raw walnuts
  • ¼ cup raw pecans halves
  • ½ cup shelled pistachios, divided
  • ¼ cup unsweetened shredded coconut
  • 1 tablespoon chia seeds
  • 3 tablespoons unsweetened cocoa powder (or cacao powder)
  • 1 tablespoon melted virgin coconut oil
  • 1 teaspoon vanilla
  • ¼ teaspoon sea salt
  • ¼ cup goji berries (or dried cherries)
  • 1 tablespoon warm water, if necessary
  • For the topping
  • 1.5 ounces 85% dark chocolate (vegan, if desired)
  • To garnish:
  • 1 tablespoon shelled pistachios
  • 1 tablespoon goji berries
  • 1 tablespoon chopped pecans
  • Maldon sea salt, for sprinkling on top
INSTRUCTIONS
  1. Add dates, walnuts, pecans, only ¼ cup of pistachios to the bowl of a food processor. Process until chunky. Next add in unsweetened shredded coconut, chia seeds, cocoa powder, coconut oil and vanilla extract. Process again until mixture is chunky and slightly clumping. If mixture is dry, add 1-2 tablespoons of warm water.
  2. Next add in remaining ¼ cup pistachios and goji berries and pulse again a few times until pistachios are slightly chunky. Add mixture into a 8×4 inch loaf pan lined with parchment paper, pressing evenly towards the sides of the pan.
  3. Add dark chocolate to a small saucepan and place over low heat until melted. You can also microwave in 30 second increments, stirring in between until chocolate is fully melted and smooth. Pour over the bars, tilting pan so that the chocolate covers the bars evenly. Garnish the bars with 1 tablespoon of the following: pistachios, goji berries and crushed pecans.
  4. Place bars in the freezer for 30 minutes-1 hour to harden. Once ready to serve, sprinkle with Maldon sea salt then cut into 8 squares. Store safely covered in the freezer for up to 1 month. Enjoy!
NOTES
If you want you can keep the melted dark chocolate of the top. They are still incredibly delicious!
Thank you Monique with Ambitious Kitchen for this yummy recipe!
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2 Minute Miracle Gel

2 Minute Miracle Gel<<< Check out this Demo!

Nobody wants tons of skin care products taking up precious counter space—that’s why we’ve formulated this 7-in-1 multitasking topical product that harnesses the power to gently renew skin leaving it smooth, soft, and glowing in just 2 minutes.

  • Lightly cleanses without sulfates that dry out skin
  • Tones by balancing out all skin types to optimal levels
  • Brightens by removing the dull surface layer of dead skin
  • Suited for use on the face, neck, décolletage, and body
  • Works on all skin types and complexions

**The company, that I just LOVE, launched this amazing product last weekend!  Be the first to try it!  They are offering FREE samples for a limited time (just pay shipping)….CLICK HERE!

Testimonials

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I can’t wait to start using this everyday!!  Order….please get here!

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Autumn Chicken & Apple Cider Chili

Wow, this sounds like a really unique recipe that I will have to try!  Crock pot recipes are the best!!

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INGREDIENTS:

  • Meat from 1 roasted/rotisserie chicken
  • 2 cans (15.5 ounces each) Great Northern beans, rinsed and drained
  • 2 celery stalks, chopped
  • 2 garlic cloves, minced
  • 1 bay leaf
  • 1/2 medium yellow onion, chopped
  • 1-1/2 cups chicken stock
  • 1 cup apple cider
  • 1-1/2 teaspoons chopped fresh sage
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon paprika
  • 1/8 teaspoon cayenne
  • Chopped apples, for garnish (optional)
  1. In crock pot, stir together chicken, beans, celery, garlic, bay leaf, onion, stock, cider, sage, thyme, chili powder, salt, pepper, paprika and cayenne. Cook on high 4 hours or on low 8 hours.
  2. If desired, serve chili topped with chopped apples.

Thank you Foxes Loves Lemons for this yummy and unique recipe!

 

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Healthy Hair, Scalp, and Nails Using Essential Oils

This is some amazing info from Dr. Scott Johnson in regards to healthy hair, scalp and nails… Click here!

Dr. Johnson also has the best books I’ve read in regards to essential oils.  I just bought his 2 new books, which you can find on Amazon…..  Medicinal Essential Oils and Supercritical Essential Oils!  Whether you are a novice or an expert, these are Absolutely invaluable.  

Let me know what you think of them, and if this info was helpful.  I also have links to a couple more of my fav’s by him on my website, www.food4thoughtwellness.com.

Have a great day!!

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Baby’s Sweet Pea Puree (First Bites)

Homemade pea puree should be bright green, unlike the drab-colored jarred versions available at the supermarket.  To help the peas retain their vibrant color, do not overcook them.  Frozen peas are the next best thing to fresh spring peas:  they’re available year-round, and they will save you the time and effort of shelling them.

Ingredients

2 cups (10 oz) peas, fresh or frozen

  •  Bring 1 inch water to a boil in a pot.  Put peas in a steamer basket, set in pot, cover tightly, and steam until bright green and tender enough to mash easily with a for, 5-7 minutes for fresh or hard frozen peas and 3 minutes for thawed frozen.  Remove basket from pot, reserving cooking liquid.  Rinse peas under running cold water to stop the cooking.
  • Puree peas in a food processor or blender until smooth.  Add cooking liquid, breast milk, or formula to thin pea puree to a consistency that you baby can handle.

To store….refrigerate cooled pea puree in an airtight container for up to 3 days, or fill ice-cube trays or other containers to freeze for up to 3 months.

**If your baby suffers from gassiness or colic, these foods might worsen the problem:

  •  beans
  •   peas
  •   lentils
  •   broccoli
  •   cabbage
  •   cauliflower
  •   cow’s milk
  •   cucumber
  •   onion

Thank you Lisa Barnes and your book Cooking for Baby, for this recipe!

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Rice Cereal for Babies! (First Bites)

Since I am a new grandma with a beautiful baby boy approaching 6 months of age, I would love for him to get the best nutrition he can get.  I have some amazing books, and will share recipes and info so that you can learn along with us!  So fun to see their expressions when they experience new things….especially food!  This first recipe is rice cereal!  Whole-grain brown rice retains the hull, which is removed to make white rice.  The hull not only gives the rice its warm brown color, but also makes it more nutritious and flavorful than its white counterpart.

Ingredients

1/4 cup brown rice

(this makes 1 cup)

  •  Put rice in a blender and pulverize into a powder, 3-5 minutes on medium to high speed.
  •   Bring 1 cup water to a simmer in a small saucepan over medium heat.  Add brown rice powder and reduce heat to low.  Cook, whisking constantly, until water is absorbed, 4-5 minutes.
  •   Add water, breast milk, or formula to thin the cereal to a consistency your baby can handle.  As baby gets older and tries more foods, combine rice cereal with fruit or vegetable purees.

Notes… Commercially prepared baby rice cereal is usually fortified with added iron.  If you prepare rice cereal at home, discuss your baby’s iron needs with you pediatrician.  Young babies can get iron from a range of foods, including breast milk, formula, meat, poultry, prunes, and dried apricots.  To store, refrigerate cooled cereal in an airtight container for up to 3 days, or fill ice-cube trays or other containers to freeze for up to 3 months.

Thank you Lisa Barnes for this recipe.  Great book Cooking for Baby.

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Mushroom Bolognese over Spaghetti Squash

I love to swap traditional pasta for gluten-free, low carb spaghetti squash (what’s even better…..my husband likes it too!) Roasted until tender and scraped with a fork, the squash comes apart in noodle-like strands that hold sauce well. Roast an extra squash, scrape out the flesh, and store in ziplock plastic bags for a quick side during the week. In this meaty dish you’ll find a blend of mushrooms—dried porcini and fresh cremini and button—mimic the texture of ground beef while adding plenty of savory depth. You could substitute 1/4 cup of the canned tomato liquid for a dry red wine to add even more body to the sauce.

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Ingredients

  • 1/2 cup hot water
  • 1/2 ounce dried porcini mushrooms
  • 1 (3-lb.) spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons olive oil
  • 2 cups chopped sweet onion
  • 1 cup diced celery
  • 1 cup diced carrot
  • 1 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper
  • 5 garlic cloves, minced
  • 1 (8-oz.) pkg. cremini mushrooms, finely chopped
  • 1 (8-oz.) pkg. white button mushrooms, finely chopped
  • 2 tablespoons unsalted tomato paste
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon kosher salt
  • 8 ounces extra-firm tofu, drained and crumbled
  • 1 (15-oz.) can unsalted diced tomatoes, undrained
  • 2 ounces Parmesan cheese, grated (about 1/2 cup)
Step 1

Combine 1/2 cup hot water and porcini mushrooms in a bowl; let stand 20 minutes. Drain mushrooms in a colander over a bowl; reserve soaking liquid. Finely chop porcini mushrooms.

Step 2

Place 1 squash half, cut side down, in an 8-inch square glass baking dish. Add water to a depth of 1 inch. Cover and microwave at HIGH 8 minutes or until tender when pierced with a fork. Remove squash half; cool. Repeat procedure with remaining squash half.

Step 3

Heat oil in a large Dutch oven over medium-high. Add onion and next 7 ingredients (through button mushrooms); cook 12 minutes, stirring occasionally. Stir in tomato paste; cook 2 minutes. Stir in reserved porcini mushrooms, reserved soaking liquid, soy sauce, and next 4 ingredients (through tomatoes); reduce heat and simmer 10 minutes.

Step 4

Scrape inside of squash halves with a fork to remove spaghetti-like strands. Divide squash among 4 plates; top evenly with mushroom mixture and cheese.

Enjoy!

Thank you Cooking Light for this recipe!

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The Big Omega Sandwich

OH YUMMMMM!

This supercharged salmon sandwich gives delicious incentive to ditch its fast-food counterparts. Wild-caught salmon is infused with a wealth of smoky, spicy, and deliciously tangy ingredients before being pan-seared to crisp, golden perfection. We found that broiling the salmon results in the ultimate melt-in-your-mouth, buttery tenderness. In place of standard tartar sauce, we top each patty with a generous dollop of spicy, yogurt-blended aioli. Peppery arugula and nippy red onion add refreshing crunch and welcomed vibrancy, though you can add any toppings you like. Satiating protein and heart-healthy omega-3 fats abound in these flavor-forward handheld stars.

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Ingredients

  • 1 pound (1-in.-thick) boneless, skin-on wild-caught salmon fillets
  • 1/3 cup whole-wheat panko (Japanese breadcrumbs)
  • 1 large egg, lightly beaten
  • 1 1/2 tablespoons chopped shallot
  • 1 tablespoon chopped drained capers
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 garlic clove, minced
  • 2 teaspoons chopped fresh dill
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground red pepper
  • 1/4 cup canola mayonnaise, divided
  • 3/8 teaspoon kosher salt, divided
  • 3 tablespoons plain 2% reduced-fat Greek yogurt
  • 1 teaspoon Sriracha chili sauce
  • 1/2 teaspoon white vinegar
  • 2 teaspoons olive oil
  • 4 whole-wheat hamburger buns, toasted
  • 8 thin red onion slices
  • 1 cup firmly packed arugula

How to Make It

Step 1

Preheat broiler with oven rack 6 inches from heat. Place salmon, skin side down, on a foil-lined baking sheet. Broil 5 minutes. Set aside until cool enough to handle.

Step 2

Place panko, egg, shallot, capers, parsley, garlic, dill, lemon juice, smoked paprika, red pepper, 2 tablespoons mayonnaise, and 1/4 teaspoon salt in a large bowl. Mix to combine.

Step 3

Remove and discard salmon skin; place salmon in a bowl, and mash with a fork. Add to panko mixture. Using your hands, mix until well combined. Shape mixture into 4 (3/4-inch-thick) patties (5 ounces each). Place patties on a parchment paper-lined baking sheet. Cover and chill 30 minutes.

Step 4

In a small bowl, combine yogurt, Sriracha, vinegar, remaining 2 tablespoons mayonnaise, and remaining 1/8 teaspoon salt. Set aside.

Step 5

Heat oil in a large nonstick skillet over medium-high. Place salmon patties in skillet; reduce heat to medium, and cook 4 to 5 minutes per side or until browned.

Step 6

Spread aioli evenly on cut sides of toasted buns. Top each bottom bun with 1 salmon patty. Top patties evenly with onion slices and arugula; cover with top halves of buns.

ENJOY!

 

Thank you Cooking Light for this yummy recipe!

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Yellow Squash Pasta with Caramelized Lemon

This gorgeous side goes well with simply grilled meat or poultry. Yellow squash has a high water content, which means that cooking the squash noodles would release a lot of liquid. We opt instead to air-dry them and keep them raw for more freshness and plenty of crunch. Look for lemons with thinner skins (smoother, shinier skins are often thinner); you’ll get a nice citrus hit with each bite, but charring the slices softens the flavor so it’s not overpowering. Serve right after tossing everything together, as the squash will start to wilt.

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Ingredients

  • 1 1/2 pounds yellow squash (about 3 large squash)
  • 3 medium lemons, divided
  • 1 1/2 tablespoons olive oil, divided
  • 1/4 teaspoon kosher salt, divided
  • 1/8 teaspoon sugar
  • 1/2 cup roughly chopped celery leaves
  • 3/4 ounce Parmigiano-Reggiano cheese, finely grated (about 1/4 cup)
  • 1/2 teaspoon black pepper

How to Make It

Step 1

Trim squash ends, and halve squash crosswise. Using a spoon, carefully scoop out inner seeds from each squash, removing as little flesh as possible. Cut squash into large noodles using a spiralizer. Place squash noodles between 2 layers of paper towels. Let stand at room temperature until dry, about 3 hours.

Step 2

Transfer noodles to a medium bowl. Grate rind from 1 lemon to equal 1/2 teaspoon. Cut same lemon in half; squeeze juice to equal 1 tablespoon. Set aside rind and juice. Trim tops and bottoms of remaining 2 lemons, and slice into half-moons.

Step 3

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high. Add lemon slices; sprinkle evenly with 1/8 teaspoon salt. Sprinkle sugar over lemons. Cook, stirring occasionally, until lemons are browned on the edges and caramelized, 4 to 5 minutes.

Step 4

Add caramelized lemon slices to squash noodles. Add celery leaves, cheese, lemon rind, lemon juice, pepper, and remaining 1/8 teaspoon salt; toss gently to combine. Drizzle with remaining 1 tablespoon oil. Serve immediately.

**Add shrimp to make it a main course!

Enjoy!

Thank you Cooking Light for this yummy light dish!

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Mediterranean Tuna-Spinach Salad

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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

  • 1½ tablespoons tahini
  • 1½ tablespoons lemon juice
  • 1½ tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled or sliced
  1. Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

Yummm!

Enjoy!

Thank you Eating Well for this idea!

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