You guys know that I use the kitchen as an apothecary of sorts, particularly favoring smoothies. Smoothies provide a slew of nutrition – particularly antioxidants, veggies and superfoods – with little work and minimal prep time, which makes my life easier. With little effort and maximum benefits, smoothies are a go-to meal or snack for any busy bee.
You’ve heard it before that a healthy lifestyle is made of small, consistent choices that benefit you over the long-haul. Mental, emotional, or physical, these small changes made over time compound to bring about lasting ease in your body! Swap that pack of Skittles or BLT with fries for a nutrient-packed smoothie once or twice a week and you will see results.
To get you started, here’s a powerhouse packed with antioxidants to fight free radicals & inflammation (which could present as joint pain, redness in the skin, brain fog) and veggies, healthy fat, and protein to stabilize blood sugar and give you a lasting feeling of fullness. This one is particularly helpful after a night on the town or weekend girls’ trip!
After The Party Smoothie
1/2 c. frozen cherries
1/2 c. ice
1/2 nut or seed milk
1 c. H2O
1/3 c. raw cauliflower
1-2 scoops protein powder; this one in vanilla is our fave these days!
1 tbl cacao powder
1 tbl avocado
1 tsp maca
Optional add-in’s: turmeric, chia seeds, flax seeds or flax oil, goji berries, whatever else you choose!
Except for the banana, blend all ingredients in a blender.
Slice banana on top.
If you opt for chia seeds, stir them into the smoothie once blending is complete.
Try it out, make it your own and tell us all about it!
We love hearing how you incorporate healthy recipes and habits into your lifestyle, then share those tips with those around you. A rising tide lifts all ships, and together, we can help shape a healthier, happier world! Share this recipe with anyone on social media or in real life who might enjoy it, or better yet make it together! Cheers to your health.
We interrupt your regularly scheduled program of The Job Front & Delegation to bring you this recipe – perfect for your July 4th picnic!
I have not had cheesecake in YEARS since the ingredients – cream cheese, graham crackers and sometimes almonds – were found to wreak such havoc on my body. Although, like many of you, I’ve gotten used to a cheesecake-free life, I’ve been curious to see if a Sprout & Rosebud option could replicate that taste and texture. … or at least something similar to offer to the roulette wheel of desserts in our house!
The rules were simple: no gluten in the crust, no dairy in the filling, and no nuts anywhere. If possible, less sugar, too (after reading Dr. Mark Hyman’s The Blood Sugar Solution, you’d cut back STAT, as well). I decided to go with a pre-made crust and found Mi-Del’s at the local grocery story. The challenge would be to recreate that rich, almost tart taste of the full-fat cream cheese traditionally used. Let’s be honest right up front that tofu or coconut options are highly unlikely to satisfy that texture and taste.
Coconut was out because of my sensitivities, so I went with Tofutti Cream Cheese, which I had enjoyed over the years as a bagel shmear.*
Only in the most fortunate of parallel universes would cream cheese made from tofu be equivalent to real cream cheese, and I definitely sensed that I may have bitten off more than I could chew, as they say 😉 #punintended
The final product was like the love child of cheesecake and flan.
Delicious, though different than “normal” cheesecake. Lighter, less saccharine sweet and without the after-effect of bloating and guilt. Definitely a treat I wouldn’t mind putting into rotation for Client recipes, dinner parties and the like. The cherry on top was the positive review and second serving by my taste tester, who fancies himself a Chicago cheesecake connossieur with a refined palette and borderline sugar addiction!
The Sprout & Rosebud Cheesecake
One pre-made Gluten Free Graham Cracker Crust
Two 8 oz. tubs of Tofutti Better than Cream Cheese (or cream cheese sub of your choice)
2/3 cups of Stevia, Stevia/Sugar blend or sugar
1 tsp vanilla extract
For fruit topping:
One package of organic strawberries
Two Tbl Sugar or or Stevia/Sugar Blend
Preheat the oven to 350F degrees.
Let the cream cheese get to room temperature, then beat the cream cheese and sugar until smooth.
Add the two eggs and vanilla extract.
Pour into the crust and bake for 40 minutes or until slightly brown on top.
For the filling, rinse, hull and slice the strawberries in a bowl with the sugar. Let sit until they get syrupy.
Once the cheesecake has cooled, slice and serve with the strawberries and syrup on the top.
*Note: Although Tofutti’s “Better than Cream Cheese” does contain partially hydrogenated soybean oil (which I strictly avoid), this option was preferable from a food-allergen standpoint, so I went with it. As always, choose what’s the best for YOU and aligns with your health goals and priorities.
We love hearing how you customize this recipe to make it your own. Share your thoughts with us below, or send us a note!
You may be familiar with a Tortilla Espanola, or Spanish Omelette, a delicious dish from Spain consisting of eggs, potatoes and onions and perhaps a few spices, like chives. Having studied Spanish cuisine and culture for years, I was immediately inspired to create a unique recipe for a similar dish with an Italian flair when things went a little awry while preparing Italian “Fried” Cauliflower. As with many creations throughout history, some of our best ideas come about when amidst a total mess 🙂
Instead of thinly sliced, layered potatoes, the S&R Roman Omelette includes slices of cauliflower, mixed with sliced onion and covered by an egg solution, chockfull of the herbs and spices to give it that Italian flavor we know and love.
Get a load of this! Not only is it rich with Vitamin C (move over, oranges!), a slew of B Vitamins (including Folate, important for women!), and Vitamin K (good for strong bones and preventing heart disease), but Cauliflower is also a powerhouse of phytochemicals and antioxidants. In fact, the National Foundation for Cancer Research considers it a cancer-curbing cruciferous veggie! Sounds like eating a delicious dish full of this superfood is una buona idea to me, Paisan!
Spray or grease a large pie pan or casserole dish.
Slice the head of cauliflower parallel to the base into half-inch steaks. If florets or pieces fall off, you can include them, too!
Layer the cauliflower steaks and the onions in your pie pan or casserole dish.
In a large bowl, beat the eggs with the herbs.
Once fully beaten, pour over the vegetables in the pie pan or casserole dish.
Bake for ~45 minutes or until the eggs have finished cooking and the top is slightly golden.
Another delight about Italian living is the slow pace of mealtime and the enjoyment of the people with whom you share it, so share this dish (or recipe) with your loved ones, and enjoy each moment as you savor each bite!
Named accordingly, this healthy-carb’d, protein-packed, deliciously fast dish is the perfect breakfast for those mornings when you want to eat well, yet you have NO TIME to make anything that would resemble a breakfast of champions, if you eat breakfast at all! The struggle is real, right?
Well, first things first, put down that Pop Tart and Double Soy Unicorn Latte (not a good breakfast, girls!), then check this out.
Drizzle of honey, date syrup or brown sugar; go easy if your milk is sweetened
Combine all of the ingredients in a microwave-safe non-plastic bowl (plastic leeches chemicals into the food when cooking).
Microwave on HIGH for 3 minutes. If you prefer the stove, bring the ingredients to a boil, then simmer for 5-10 minutes, stirring occasionally to avoid sticking.
If still runny, add another minute. Continue doing so until the eggs are cooked.
As you see, there are yummy & healthy options available to you in a pinch (particularly if you’ve been using your healthy shopping lists). All you need is a few minutes, and you’re good to go with a breakfast that will keep your brain sharp, your belly full and you at your peak. Now, THAT is a Breakfast of Champions!
As always, we love to hear your thoughts, your breakfast best practices, your tips, tricks and techniques – and so does our community! So please share them below, and if someone in your tribe, network, company needs a little morning overhaul, please feel free to share this post!
Spruce up your salad this summer with an unexpected twist and a deliciously fresh vinaigrette!
Pamplemousse Greens is one of my favorite summer salads! It’s simple, yet refreshing and impresses every time. It makes a beautiful side salad for a poolside BBQ or as a stunning main dish with salmon. Although your friends may love it for it’s tang, sweetness and crunch, you’ll love it for its heavy-hitting nutrients like vitamin C, lycopene and a slew of other antioxidants and minerals that revive the skin, detox the bod and hydrate, too. It’s so good, you may not even want to share!
Is there any wonder this salad is one of the S&R summer staples!?
Pamplemousse Greens Salad + Vinaigrette Fraiche
6 cups baby kale, spinach or both
1.5 large grapefruit, peeled
1/2 grapefruit peeled
1/4 c. chopped yellow or white onion
1/4 c. EVOO
2 Tbl. red wine vinegar
1 Tbl. water
1/2 tsp sea salt
1/4 tsp sesame seeds
1/4 tsp parsley
1/4 tsp black pepper
If greens are not yet washed, rinse, then dry using a salad spinner or a dish towel.
Divide the grapefruit into sections, then tear or slice into bite-sized pieces; you’ll use 1 1/2 of the grapefruit for the salad. The other half you’ll use in the dressing.
Slice the avocado into moderately thin slices.
Slice the cucumber thinly.
Create a bed of the clean greens, then place the remaining ingredients on top.
Tear the remaining grapefruit into bite-sized pieces, if you have not already, and squeeze all the juice into the a sealable jar or plastic container (Gladware, Tupperware, etc.). Leave the fruit sections intact and include them in the jar, if desired.
Add all of the remaining ingredients.
Tightly close the container to ensure no spillage
Once all the ingredients are fully combined, the Vinaigrette Fraiche dressing is done!
Plate your salad and lightly pour the dressing over it, and enjoy!
My on-the-go go-to’s for easy-peasy nutrition and variety, as is widely known, are salad bowls, rice bowls and smoothies. I fancy myself a mixologist in the kitchen, and these mixed-up menu items are my favorites! I can toss whatever I have together for an easy meal that is nutrient dense and delicious in minutes.
Who doesn’t love that?
The newest member to this roster are Pancakes, specifically S&R Protein Pancakes. (Still working out a wittier name; suggestions welcomed!)
Within five to seven minutes, you can have a healthy, balanced breakfast at your fingertips. This one is also good for kids to help make! (The younger ones will need added supervision with the pan-related tasks, though.)
Looking for a fast, easy and healthy dish for your next soiree? Try out this new Thanksgiving fave in our house: Asian Black Rice Salad! The subtle heat of the hot sesame oil along with the crunch of the veggies and antioxidant-rich black rice make this dish a healthy and memorable addition to any table.
Asian Black Rice Salad Ingredients:
2 cups cooked black rice
1/2 cup napa cabbage, chopped (substitute chopped kale, if desired)
1/3 cup red bell pepper, chopped
1/3 cup green bell pepper, chopped
1/4 cup scallions, chopped (substitute chopped yellow or white onion, if desired)
1/4 cup sesame oil
1/8 cup rice vinegar
2 Tbl soy sauce or gluten free Tamari
2 Tbl roasted sesame seeds
1-2 Tbl sriracha
1 Tbl hot sesame oil
1 tsp garlic powder
Combine the rice and veggies in a large mixing bowl
Whisk the sesame oils, rice vinegar, Tamari, and garlic powder
Pour dressing over the rice and veggies and stir so you’re coating the rice
Transfer the dressed rice and veggies to your desired serving dish
If all the fall apple picking leaves you with more apples than you know what to do with,
put them to use with this easy, yet decadent homemade chunky applesauce. Low in sugar, but big on flavor with a hint of sweetness, you can eat it by itself, use it to top your oatmeal (or pancakes!) or enjoy with a dollop of your favorite whipped topping. (One friend suggested using it as apple pie filling because it was so tasty!) The secret ingredients are a Granny Smith apple and … Chinese Five Spice, a blend of cinnamon, anise, fennel, cloves, and <gasp> pepper!
However you choose to indulge, you can do it without the guilt with this one!
A variety of 5-6 apples, including one Granny Smith (for tang)
1/2 cup of water
1 1/2 Tbl. Chinese five spice
3 Tbl. date sugar
1/4 tsp sea salt
Peel the apples.
Core, then coarsely chop.
Place all the ingredients into a pot on the stove on medium heat, cover and cook until soft (about 25 minutes).
Stir occasionally to ensure the applesauce doesn’t get too hot or stick to the bottom; if it sticks, add a little more water and stir.
If you want a smoother consistency, put into a food processor or blender after it cools and blend until you reach your desired consistency. Make sure the applesauce has cooled though!
This recipe is one of my absolute favorites! It’s been in the family for a few generations, if you can believe it, and it’s remarkably easy, gluten free and healthy! (No, really.)
One head of cauliflower
Italian seasonings of your choice; I enjoy:
1 Tbl of basil
1 tsp of oregano
1/2 tsp garlic powder or 2-3 garlic cloves minced
1/2 tsp salt
1 tsp black pepper
1/4 cup olive oil
1/2 cup gluten free flour or gluten free bread crumbs
2 Tbl Parmesan cheese (optional)
Multiple mixing bowls
Mid to large size frying pan
Tongs (a fork will also do!)
Whisk (or another fork)
Heat half of the oil in the pan on medium heat.
Watch the oil; you do not want it to burn!
Chop (or break) the cauliflower into medium-sized florets and steam.
In a mixing bowl, beat the eggs with the Italian seasonings. Include the Parmesan, if you’d like.
In a separate bowl, mix the salt and pepper with the flour.**You are now going to start dipping the cauliflower into each of these mixtures then “frying.” To make it easier with less clean-up, set up your bowls near the stove and put them in this order: cauliflower // egg mixture // flour**
Test the pan to make sure it’s hot by sprinkling a little water into the pan. If it doesn’t sizzle, turn up the heat then check again in 1-2 minutes; once you hear a sizzle when dropping in water, you’re good to go!
Fork each cauliflower floret, coat in the egg mixture, then coat with the flour or breadcrumbs. Drop into the pan.
Using the tongs or fork , turn the cauliflower over once it’s browned and crispy on one side. You may only need to turn it twice; other times, you’ll need to turn it 3 times to make sure you get all the sides.
Repeat for each floret; put as many in the pan as you’d like leaving enough room that they aren’t on top of each other.
Once all the florets have been fried, plate and serve! They are delicious as a side item, or just on their own at any time of the day. (Even breakfast!)
A few other tips:
If you’re looking to cut carbs, you can skip the flour/breadcrumb step and, instead, steam the cauliflower florets, put into a pan and pour the egg mixture over them. Let it sit for a little bit until the egg sets, then flip them (either individually or as an omelet.)
You can also follow steps 1-6 above, but then bake in the oven at 350 until browned if you’d prefer rather than frying.
We’d love to hear how you enjoy and any tweaks you try to make this your own recipe! Leave your comments below!
Cioppino (pronounced “chee-oh-PEE-noh”) is an Italian-American dish, likened to the various regional fish soups and stews of the Old Country; however, it’s not actually an off-the-boat traditional Italian. Cioppino itself hails from… San Francisco!
Often served at Christmas time, cioppino is an easy-to-make dish and even easier to customize for various food allergies, as you’ll see. We had a shrimp allergy in our midst, so that ingredient was cooked separately with many of the same flavors as the stew to conceal the fact that it had been cooked in a separate pan away from the smorgasbord of seasonings. If you have gluten free and non-gluten free friends and family, cooking the pasta separately is a cinch and will not compromise the delicious flavors for any of your guests.
Here’s another little secret. Cioppino calls for mussels, clams, and in some recipes, calamari, none of which I know how to cook, nor were they easy to find in the hubbub of preparation, so these items were conveniently left out of our dish:) I’ve included these succulent seafoods in the recipe for those of you who are epicurean masters.
As you can tell from my tale of preparing this one for my family, and as with all the dishes you’ll find on the website, the trick is to use the recipe as a guidepost and tailor to your own tastes. Have fun and make the dish your own!
Cioppino Serves 6-8
Ingredients 1/2 cup butter 1 medium onion, diced 2 medium cloves garlic, minced 1 bunch fresh parsley leaves, minced
1 bay leaf 2 tablespoons fresh basil leaves (2 1/2 tablespoons if dried) 1/4 teaspoon thyme leaves (1/2 teaspoon if dried) 1/4 teaspoon oregano leaves(1/2 teaspoon if dried) 1 teaspoon sea salt
1 teaspoon black pepper 2 (14.5-ounce) cans diced tomatoes (juice and all) 1 1/2 cups dry white wine
1 1/2 cups chicken or vegetable broth
2 cups gluten free pasta (spaghetti noodles are my favorite) 1 1/2 pounds raw extra-large shrimp, peeled and deveined 1 1/2 pounds fish fillets (halibut, cod, tilapia or salmon; if tilapia, note: it cooks quickly and falls apart more easily, so add it later in the process)
1 1/2 pounds bay scallops
12 small hard-shell clams in shell 12 mussels in shell Salt and freshly ground pepper to taste
For the Broth:
In a pan on medium-low heat, melt the butter.
Turn the heat up to medium, then add the onions, garlic and parsley. Stir occasionally to keep them from burning.
Let the onions and garlic start to brown.
Add the chicken or vegetable broth, tomatoes, wine, bay leaf, basil, thyme, oregano, salt and pepper.
Bring the dish to a boil, then reduce to a simmer for about 45 minutes, stirring occasionally.
If you’re doing the full-boat seafood version:
Scrub clams and mussels with a small stiff brush under cold running water; remove beards from mussels.
Discard any open clams or mussels.
Cover with cold salted water; let stand 5 minutes and then pour off the salted water.
For the pasta:
Begin to cook your pasta by bringing 3 cups of water to a boil and adding the pasta noodles.
Cook pasta until al dente. (You can tell it’s al dente, but taking a noodle, biting/cutting in half and seeing a wee little white dot in the middle, which is the uncooked part. You want to prevent the pasta from overcooking. It will cook a little more when you add it to the broth, so undercooking is favorable at this stage.)
Back to the Broth:
Gently stir in the clams, mussels, shrimp, scallops, and fish fillets into the prepared stock.
(If you have any food allergies, like we did, cook that seafood separately using butter, garlic and parsley.)
Cover and simmer 5 to 7 minutes until clams pop open and shrimp are opaque when cut.
Add the pasta into the stock, turn it off, and you’re done!