The Cherry Cordial Smoothie | A Delicious Recipe!

gluten free, dairy free, nut free, vegan protein smoothie with cherries and coffee

Wow, this smoothie. It’s so good, it can easily be misconstrued for dessert! Particularly if you freeze it and serve it as such ūüôā Nothing like a delicious finish to a meal that also packs a punch of antioxidant goodness for your whole body! The coffee and sweetness of the cherries offer a richness to the flavor that is satiating and indulgent. Enjoy for breakfast, lunch, or even dessert!

Cherry Cordial Smoothie

Serves 1-2

Ingredients

  • 1/2 cup milk or milk alternative
  • 1/2 cup ice
  • 1/4 cup frozen, pitted cherries
  • 1/4 banana
  • 1/4 cup brewed coffee, cooled
  • 1 scoop protein powder of choice
  • 2 Tbl of avocado
  • Optional: cacao powder, maca, ground flax seeds
  • Toppings: chia seeds, granola, seeds, etc. Go nuts! #punny

Directions

  1. Blend.
  2. Serve.
  3. Enjoy!

Tell us about your favorite smoothie! Share your ideas below on how you improve your desserts to get a gentle sweetness without a sugar overload!

Wishing you a life of greens, grace and gluten-free goodness!

Goes-With-Everything Peachiarry Compote

peach, chia, berry compote - perfect for dessert, breakfast, and dinner

The perfect complement to just about everything from chia seed pudding to biscuits, yogurt, oatmeal, pancakes, salmon, chicken is our Peachiarry Compote! This delicious blend of peaches, chia seeds, and raspberry (ahem, “peachiarry”) with just a tad of natural sweetener adds flavor and tang and rounds out any dinner, side dish or dessert. It’s low-glycemic-index, particularly if you use stevia or monk fruit, gluten-free, dairy-free, and freezable.

Our favorite part about this recipe? It takes just minutes in the kitchen to prepare, it’s full of superfoods, like chia seeds, and the leftovers taste even better than on the first day!

Try it at your next soiree!

Print

Peachiarry Compote

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4

Ingredients

  • 2 cans sliced peaches in pear juice
  • 1/3 cup frozen organic raspberries
  • 1 tbsp natural sweetener of choice
  • 1 tbsp chia seeds

Instructions

  1. Drain most of the juice from the cans of peaches, leaving a few tablespoons of liquid.

  2. Stir peaches, juice, raspberries, chia seeds and sweetener together in a bowl.

  3. Let sit for ~10 minutes until chia seeds form a gel around them.

  4. Top dish or dessert, and serve!

We love hearing how you take these delicious, gluten-free recipes and make them your own! Tag us in your social post of your Peachiarry reveal, so we can see your creative and healthy choices!

S&R’s Gluten-Free Protein Pancakes

Gluten-free pancakes, Gluten free, protein rich, easy pancakes plated on a white plate

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.)

 

Print

S&R Gluten-Free Protein Pancakes

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 1/3 cup milk (dairy, almond, Ripple, etc.)
  • 1/4 cup gluten free old-fashioned oats
  • 1/4 cup egg whites (cage free and local, if you can. Same with the egg.)
  • 1 scoop protein powder of your choice, chocolate is best!
  • 1-2 tbl gluten-free flour
  • 1/2 tsp vanilla extract
  • 1/8 tsp baking powder

Instructions

  1. Pre-heat your pan on medium-high.

  2. Whip or beat all the ingredients above except the flour.

  3. Once fully mixed, the batter should be runny and evenly colored.

  4. Add the flour and mix thoroughly.

  5. Spray pan with cooking spray or drizzle olive oil or ghee to keep pancakes from sticking.

  6. Check the pan to ensure it's sufficiently hot by dripping a few drops of water; if you hear a sizzle, it's time.

  7. Add 1/4 c. of batter for each pancake to the pan, flipping when the side-up face of pancake begins to bubble or look aerated.

The fun really¬†begins¬†when you divert from the basic recipe below and add your favorite mix-in’s, like maca powder, a smidgen of crushed ripe banana, almonds, cacao powder or nibs, chia seeds, etc.

Gluten free, protein pancakes plated
These easy flapjacks are nutrition goldmines!

We love to hear how you make our recipes your own! Leave a comment below and let us know how you do healthy breakfasts on-the-go!

Easy, Inexpensive and Healthy Snacks for On-The-Go

Apples, Edamame, tomatoes!

 

No more vending machine snacks!Does this sound familiar? It’s late morning or that ever-delightful mid-afternoon slump time, and you’re hungry. You do a vending machine drive-by and¬†grab some chips or peanut butter crackers to quell the hunger pangs. … Or how about that time when you snagged whatever you could find in the break-room¬†that was leftover from a lunch meeting earlier in the day? #HelloCookies

Afterwards, you probably felt icky… not just¬†from the lack of nutrients of which you’re in dire need,¬†but also from the side of guilt that went along with it. You deserve better!

To help take some of the work out of figuring out healthy alternatives that require minimal prep time, here are some low-maintenance, healthy snacking options for you busy bees!

 

Veggies + Hummus
Think baby carrots, sliced zucchini, sliced yellow squash, sliced cucumber with a few tablespoons of any variation of hummus will do! Even edamame or homemade black-eyed pea hummus (for you overachievers) serves as a nutrient-dense option for¬†curbing hunger. The crunch is also satisfying, and you won’t miss the chips!

Tuna/chicken/”egg” salad + veggies
This one is a favorite of mine. Homemade tuna salad + carrots, cukes, even pickles satiates me for longer than veggies on their own b/c of the protein from a healthy homemade tuna salad that can be tossed together in seconds. If you’re vegan or partial for chicken salad, there are other options that you can make quickly at night or over the weekend, so you have convenient, healthy choices throughout the week!

Fruit slices + nut butters (or go nuts and do veggies, too!)
Peanut butter, almond butter, even nut-free sunflower seed butter or tahini (my fave!) is delish with a tart apple or crunchy pear. If you’re a fan of the crunch, like I am, include some celery sticks, as well (see above note about the satisfaction of crunching)! If you find yourself needing healthy snacks multiple times a¬†day, then consider including this option among¬†others vs. relying solely on nut butters to satisfy you. The higher calorie/higher fat content, when overeaten, may cause weight gain.

Fruit slices + single serving of cheese wedge
Similar to the fruit and nut butter option, fruit with a serving of soft cheese, like Laughing Cow,¬†offers sweetness or tang with crunch and protein in one compact, nutritious dose! With the single serving of cheese – if you’re into that sort of thing – you may find you have more portion control (and, subsequently, have confidence that you¬†can¬†make healthy choices), which will certainly satisfy and motivate you on your road to good habits!

Yogurt + berries (easy on the sugar and additives)
For the dairy-friendly folks, unsweetened Greek yogurt, for instance, is a lovely, nutrient-rich option. Sweetening with berries gives you a burst of antioxidants and natural sugar, so your blood sugar stays relatively stable, meaning you won’t crave sweets or chips later. If you are dairy-avoidant, try goat milk yogurt or soy yogurt. Again, use moderation because many of these yogurts have added sugar, which will encourage you to crave sweets later in the day.

Other grab-and-go options include:

  • A handful of nuts (see above note on using moderation)
  • One or two string cheeses
  • Steamed edamame, which you can find in the freezer section and steam the night before to eat at any temperature when you get the snacking bug
  • Yogurt with granola (light on the granola to keep the fat and sugar content lower; less than 1/4 cup)
  • Hard-boiled eggs
  • Raw veggies
  • …Any combination of the above!

If you’re a road warrior and looking for healthy tips and tricks, check out this post.

The important thing to all snacks (anything you put in your body, actually) is to pay attention to how you feel after you consume¬†it. Did a¬†combination keep you full or not so much? Did your nose start running or your tummy feel strange within a few minutes of having a yogurt? Tapping into your body’s signals will help you navigate the road to YOUR optimal well-being, so you can choose the snacks that will work for you. Every body is different, and only you can be the expert on what your body needs, what foods make you feel your best, how often you need to eat, and how much is right for you!

Happy snacking!

Apples, Edamame, tomatoes!

Pretty Fresh Pico!

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

pico de gallo, gluten free snack, health coach atlanta, homemade salsa, fresh salsa, easy recipe

Although we usually think of fresh salsa as a summer dish, this superfoodified, veggie-licious side item is perfect for fall, too! With tailgates and dinner parties sprinkling your fall calendars, consider this easy table-topper for your next soiree or potluck.

What You’ll Need
Makes 3 cups

1 orange, red or yellow pepper
– 1/2 of a small white or yellow onion
– 3-4 Roma tomatoes
– 1/4 cup fresh cilantro (1/2 of the typical bunch you find “pre-bunched” at the grocery store)
– 1 can of black beans
– 1 bag of frozen fresh corn
– 1/2 jalape√Īo pepper
– The juice of one lime
– Sea salt to taste

 

What You’ll Do

– Dice the pepper, onion & Roma tomatoes and put aside in a bowl

– Chop the jalape√Īo into tiny pieces and add to the bowl

– Squeeze the juice of the lime over peppers, onion and tomatoes

РPour the frozen corn into a mesh strainer, and run water over the corn until no longer frozen (but still cold)

– Add the corn to the bowl

– Chop cilantro and add to the bowl

– Pour the black beans into the strainer and rinse, then pour into the bowl

– Mix all the ingredients

– Sprinkle sea salt to taste

– Enjoy as a salad topper or side dish!

 

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Berry, Berry Good Smoothie: A New Take on an Old Classic

berry smoothie, recipe, gluten free, gluten free on the go, easy recipe, breakfast smoothie, breakfast, kid friendly

Although summer is drawing¬†to a close, I still have a hankering for¬†berries. What better way to get them than in my morning smoothie! Taking our old favorite, Green Goddess Smoothie, I added a little OJ and some frozen organic berries (found in the freezer section; cheaper than fresh, but with the same maximum nutritional punch). Also, because my energy has been dragging a bit lately (credited to a wee¬†back injury), I tossed in a few tabs of Brewer’s Yeast for extra Niacin and B-vitamins.

The result? A fresh, delish, superfood smoothie that is just, dare I say it, berry berry good! ūüėČ

The Berry, Berry Good Smoothie

Serves 1
1 ‚Äď 1 1/2 scoops of Garden of Life RAW Protein, Vanilla flavored (seen¬†here)
1/2 banana
Handful of Spinach or Kale (or both!)
1/4 of an avocado
1/4 cup 100% OJ (squeeze your own, or do like I do and get it from the grocery; if you buy it from the store, read the ingredients. We want only OJ in the list!)
1/4 cup milk (hemp, rice, almond, flax, etc.)
1/2 cup H2O
1/2 cup ice
1/2 tsp maca powder (seen here)
1/4 c. berries
4-5 Brewer’s Yeast tablets, or 1 tsp Brewer’s Yeast powder

For a yummy sorbet and kid-friendly dessert, add a few more ice cubes and blend or freeze until almost solid!

 Bon appétit!

 

The Ultimate Green Goddess Smoothie

Green smoothie, vegan, on-the-go, kid-friendly, vegan protein, raw

Clean, green smoothies & juices are all the rage right now – I know I just can’t get enough! – and rightfully so. They are full of vitamins & nutrients, taste delicious, and are a healthy breakfast or snack, particularly when made at home and taken on-the-go. Not to mention today’s technologies & user-friendly appliances can be found at almost every price point, so it’s becoming easier for just about anyone to whip one up!

Landscape cropped

Not sure where to start? Neither did I! ¬†And let me just tell you, it took a while before I was able to figure out how to concoct a green smoothie that didn’t taste – or¬†look –¬†like some sort of green salsa or something from straight out of the garden trimmings. Holy moly, it was not at all palatable (nor very appealing to look at)! In all honesty, I gave up a few times and completely wrote off the whole “Green Smoothie Thing,” BUT, after experimenting with recipes, getting creative, and realizing that there’s no “wrong way”¬†to making smoothies, I got the hang of it, and¬†I’ve been enjoying a green smoothie every morning for the last two and a half years!

So, here’s the deal: Ever since I’ve been toting this magic potion into the office every morning (or indulging in one as a snack, for example, after a run with friends), people have taken notice & started to ask questions. Some even dare to ask for a sip, and inevitably, they ask for the recipe, so here it is, the recipe for The Ultimate Green Goddess Smoothie!

Smoothie, green smoothie, vegan, vegan protein, breakfast smoothie, gluten free, dairy free
So vibrant! Lookin’ good already!

The Ultimate Green Goddess Smoothie
Serves 1
1 Р1 1/2 scoops of Garden of Life RAW Protein, Vanilla flavored (seen here)
1/2 – 1 full bananaHandful of Spinach or Kale (or both!)
1/3 – 1/2 cucumber (about 1/2 cup messily chopped)
1/2 of an avocado
5 drops liquid stevia (start with 5 and add more if needed)
1 Tbl flax seed
1 cup milk (hemp, rice, almond, flax, etc.)
1/2 cup H2O
1/2 cup ice
2-3 sprigs of parsley
1 tsp maca powder (seen here)
1/4 c. berries (frozen or fresh, preferably organic)
1 Tbl Royal Jelly (**NOT Vegan)
1 Tbl chia seeds (added after blended)

A Few Tips
– ¬†Have fun with it! Mix and match your ingredients, and don’t worry about the creating the perfect green smoothie; above all, it should be fun, and there’s nothing fun about worrying!
Р Add enough liquid (milk and/or water) that it covers 3/4 of the contents of your blender; that may mean adding more than the amounts listed above.
– If your blender “stalls,”¬†turn it off, add a little more liquid, stir, put the top back on, and get back to blending!
– ¬†Blend until the consistency looks like “normal” smoothie consistency (usually about 5 minutes).

Green Smoothie, Vegan, vegan protein,
Happy Blending!

New GF Fave & Crave: O’Dough’s Bagel Thins

It’s not always easy forgoing the glutinous goodies, especially when bagels and sandwiches once comprised a good chunk of your diet. And have you ever felt that, no matter how much GF products tout undetectable gluten-freeness, there’s always¬†something¬†that’s just¬†off?

Sometimes, I simply miss the days of authentic bagels & pizza crusts.

You can certainly imagine my excitement when I stumbled upon¬†this new find¬†that truly does give the “real thing” a run for its money!

O’Dough’s Original Bagel Thins (You’d never know it’s not the real thing!) photo cred: odoughs.com

So there I was, at the local grocery store when I found that my go-to English Muffins were once again out of stock. Growing tired of making rice pudding for breakfast and caving to the convenience factor, I grabbed this never-before-seen item in the GF frozen foods section and hoped for the best.

I was delighted by how delicious they were!

The texture and taste are so similar to a NY bagel that it truly made me wonder if I’d picked up the wrong package. (Thankfully, I did not.)

Even better, they are also egg free, vegan, kosher, and all the ingredients are pronounceable. Extra points for being in the regular grocery and thus not requiring an extra trip or a second mortgage. (They were only $3.99 for six!) And you calorie counters might also be pleased to know that one bagel thin is only 100 calories.

Mmmm, so good, and a new fave & crave, I have no doubt!

Looking forward to sampling other goodies in the company’s product line, like pizza crusts, which the Italian girl in me cannot wait to try! If their bagels so closely resemble such a New York classic, imagine what their pizza crust must be like! … I think my stomach just growled.

What are your favorite gluten free goodies?

Peace, Love & Pizza Crusts!