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!

S&R’s Lemon Basil Salmon

Have we got a dish for you! This Lemon Basil Salmon will knock your socks off.

If you’ve been along for this wild ride with us for any length of time, you have likely caught on to our passion and penchant for eating healthy without spending a lot of time in the kitchen and infusing as much nutrition as we do flavor into each of our creations.

Lemon Basil Salmon is no different!

This cornerstone recipe is the perfect example of how food can be fuel and medicine. Because of the simple goodness that resides in this simple recipe, I want to take a minute to break it down…

Salmon, a good source of protein and for its healthy omega-3 fats, is a hearty base for any meal – whether a brunch, dinner party or party-of-one rice bowl! It’s a foundational item on¬†our weekly shopping list, in fact. Steelhead trout has also been recommended as a good and sustainable seafood option and a delicious substitute in this recipe. (To find the best seafood in season, use the Monterey Bay Aquarium Seafood app found in Resources below.)

Basil, an MVP herb as far as we’re concerned with its anti-microbial and anti-inflammatory properties on top of combating depression, cancer and disease, adds a savory flavor that blends with a wide range of cuisine, from Italian to Asian, making this dish easy to incorporate into any menu plan.

Lemon,¬†with its tangy delight, is full of vitamin C, and as any Whole30’er knows, provides the acid necessary for good digestion, not to mention a little alkaline boost, as well!

Sea salt is more than just a flavor-enhancer, but actually contains high levels of micronutrients and minerals and only about 70% of the sodium found in normal table salt. PS. Once you go sea salt, you’ll never go back to normal salt due its chemical aftertaste. PPS. Some table salt brands contain sugar as an anti-caking agent, so read your labels.

Last, but not least… Garlic! Anti-cancer, anti-inflammatory, cold-fighting and overall magical for the flourishing of healthy gut bacteria, the garlic rounds out this flavorful dish. Use it minced or as a powder, and increase or decrease to your liking!

Lay the fish on to the pre-oiled cookie sheet, sprinkle your spices, then top with a slice of lemon sans seeds.
Cook or broil until the top is slightly crispy. Keep the lemon intact. It’s deliciously tangy and tastes much better than a raw lemon. (I may or may not take my time eating these slices because they’re so good ūüėČ )
Lemon Basil Salmon is delicious as the main course with some sides or topping a rice or greens bowl!
Print

S&R Lemon Basil Salmon

Refreshing, savory, light and chockfull of healthful goodness! Perfect for a staying-in date night, a dinner party, or a party for one! 

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2

Ingredients

  • 2 Salmon Steaks or Filet
  • 1 Lemon
  • 1 Tbl Olive Oil
  • 1 Tbl Basil
  • 1 tsp Sea Salt or Himalayan Salt
  • 1/2 tsp garlic powder or minced garlic

Instructions

  1. Preheat the oven to 350F. 

  2. Oil your cooking sheet with the olive oil.

  3. Lay the salmon onto the cookie sheet and sprinkle with seasonings and spices.

  4. Slice your lemon and place one slice onto each serving of salmon.

  5. Cook for 10 minutes or until medium-rare, then broil until lightly browned or desired temperature is reached. (You can also opt to broil the fish as the cooking method; if you do so, set a timer for five-minute increments to avoid overcooking.)

  6. Serve as an entree with seasonal sides, like roasted vegetables, Asian Black Rice Salad, or Pamplemousse Greens. It's also delightful atop a rice bowl.

Additional resources:

  1. The Monterey Bay Aquarium’s Seafood Watch app (found here)will help you identify best sources of salmon for you and the planet
  2. Dr. Axe has a great write-up on all the goodness of basil found here.

We love hearing how you adapt these recipes to your own liking, share them with friends on the good journey of healthy, and include them in your snacks and soirees! Leave us a comment and share how you do Lemon Basil Salmon or tag us in your social post so we can see it IRL!

As always, raising a fork to your health and happiness!

 

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!

Asian Black Rice Salad: An Easy, Elegant Favorite

Black rice with chopped vegetables and drizzled with sesame seeds and sriracha. So good and good for you!

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

Directions:

  • 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
  • Drizzle the Sriracha
  • Sprinkle sesame seeds
  • Serve

Bon appetit!Black rice, unchopped napa cabbage and varieties of bell peppers and scallions, chopped vegetables, vegetables mixed with rice

 

How to Grocery Shop for Gluten Free Living

gluten free grocery list, glutenfree, gluten free tips, easy gluten free, slow food atlanta

If you’ve embarked on your elimination diet and have a sense that gluten-free living may be in your best interest, you¬†may be¬†wondering what to do next, particularly since “going gluten-free” often evokes concerns of very restricted eating with few to no tasty, affordable¬†options¬†to be found. Not the case!

Making the transition to living gluten-free can actually be quite a cinch, particularly when you’re fueled with the knowledge that this new way of eating will actually help you live in your body more comfortably and with more energy and radiance than before.

Now that you’ve jumped on the bandwagon, it’s time to – quite literally – put your money where your mouth is.

Here’s how:

gluten free products, udi's baguettes, crunchmaster, three bakers, glutenfree
Some of my favorite GF substitutes copyright Sprout and Rosebud

Swap out gluten-filled favorites with gluten-free varieties and whole foods.
Choose the products with the fewest ingredients listed, and even more importantly, no matter the length of the list of ingredients, select the products with ingredients you can actually pronounce!
As they say, if it took a laboratory to create it (with unpronounceable chemicals), it would take a lab to digest it. Give your body a break and try to avoid ingredients that are the length of your arm ūüėČ

Choose pastas that have a blend of grains, like quinoa, rice, and/or corn, which will cook more like the pasta you may already be used to. I’ve found pastas made solely of rice tend to be a little mushier if cooked the traditional way. Asian noodles composed of only rice will have different cooking instructions, so make sure to read the packaging.

Baked goods, like bagels, breads, etc., found in the refrigerated section tend to be more like gluten-filled items with more familiar textures and tastes.

**Even better for your body and your wallet: Choosing whole foods, like beans, sweet potatoes, quinoa, buckwheat or even brown, black, or red rice, which can be bought in any grocery store and even in bulk at natural food stores. Plenty of traditional recipes can be de-glutened by swapping these ingredients for their gluten-filled counterparts.

Don’t forget that beer contains gluten, too, so look for gluten-free beers or ciders to help whet your whistle. (Wine and liquors are considered GF by the Celiac Foundation.)

As you’re starting to make these small, but somewhat drastic changes, the most important piece of the puzzle is to approach this process with¬†playfulness and curiosity. Sometimes, the recipes will not turn out as you think (don’t worry; it’ll¬†get better with a small amount of¬†practice and you might even¬†create¬†your own unique recipes!), or you might fall off the wagon and pick up a non-gluten-free cupcake. It’s ok!

Be kind and patient with yourself, and keep on keepin’ on. You are worth the journey and the work, and this new way of living will¬†become a lot more fun and rewarding than you might have ever imagined!

Need an Easy, Peasy, Gluten-Freezy Dinner for A Night In? Try this Veggie “Fried” Rice!

Quick and easy, easy dinner, eating on a budget, kid-friendly, gluten free, nut free, easy recipe, fast, vegetarian

Quick and easy, easy dinner, eating on a budget, kid-friendly, gluten free, nut free, easy recipe, fast, vegetarian

This one-pan, quick and easy, yet healthy dinner is perfect for a night in with your sweetie or as¬†a family dinner after a long day in the office. It’s also a great way to use up some leftover brown rice and fit in some extra veggies. As with all the dishes we whip up at Sprout and Rosebud, the below measurements are flexible. Adjust to your own liking! If you would prefer to add some sort of protein, like tofu, shrimp, fish, or chicken, cook that in a separate pan before mixing together towards the end.

What You’ll Need
– 1 1/2 cups of veggies (Raw or Cooked)
– 2 raw eggs
– 2 c. of cooked rice
– 2 Tbl of your favorite oil (or a blend. I use olive oil and sesame oil)
– 1 tsp tumeric
– 1- 2 Tbl Hoisin Sauce
– 1/2 tsp garlic powder or 1/2 tsp garlic salt
– 1 tsp black pepper
– 1 tsp chili paste
– Sriracha to taste
*Serves two moderately hungry adults

What You’ll Do
1. Place the raw veggies in a pan and sauté with the oil.
You want the veggies to maintain their color and a tad of crispness. Vibrant color and crispness mean the veggies have maintained their nutrients, which is what we want. If you use carrots, pre-steam, as they take much longer than most other veggies, such as onions, peppers, zucchini and squash, to sauté. If your veggies are already cooked, add them to the pan in the oil and heat through.

2. Add your eggs and “scramble” in the pan with your veggies on Medium-High heat.

3. Once the eggs are starting to clump, but still wet, toss in your rice.

4. Cook for 5-10 minutes. You want the eggs to be cooked and the rice to be heated through, but without overcooking the veggies.

5. Add the remaining seasonings, stir through and serve.

6. Add Sriracha to taste once served and ENJOY!!

Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm photo 2Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm, sriracha, Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm

Zucchini, egg, fried rice, gluten free, easy, one pan dinner, health coach, dinner, eating in, homemade, foodgasm

Eating Healthy on A Budget

Let’s be honest, eating healthy on a budget can often be a challenge. From choosing organic produce to supplementing already healthy lifestyles with herbs and vitamins, the costs add up, don’t they?

Here are a few tips to keeping your body a temple without breaking the bank:

Shop Online for Herbs & Supplements
With sites like iherb.com, vitacost.com, vitaminshoppe.com and amazon.com, there are multiple options for saving on supplements. By using retailmenot.com for additional coupon codes, you can further save! If you’re an avid Amazon shopper, consider the Amazon Prime account that for $79/year allows you free shipping on all Prime-eligible purchases (which for me, have been 80% of the herbs and powders I’ve bought)!

Buy in Bulk
Whether it’s chia seeds or carrots, buy in bulk! Check out the bulk sections at the grocery store for grains, seeds, beans, and nuts, and consider buying produce, like apples, carrots or onions, in larger quantities (like 2-5 pound bags), which have lower costs per ounce and will save you money in the long run. This trick is particularly helpful for buying produce for juicing.

Know Your Dirty Dozen & Clean Fifteen
Check out the Dirty Dozen & Clean Fifteen lists before buying organic produce. Buying organic is not always necessary! These lists break out which fruits and veggies are high and low in pesticides, so that you can spend smart when selecting which ones to buy organic.

Sign Up for Customer Loyalty Programs
I don’t know about you, but I tend to shop at the same grocery store every week. For me, it’s Kroger. Not only do I get in-store discounts because I signed up for their Kroger Plus rewards program, but I also receive personalized coupons in the mail that let me save on items I already buy, like baby carrots and organic leafy greens. Every month, I get a packet of coupons that include FREE items and big savings on groceries I buy regularly. It’s easy peasy to save where I already shop!

Avoid Prepackaged Items
In this day and age, we hardly have time to get to the grocery store, let alone prepare a meal, so it’s very alluring to buy premade meals and precut veggies; however, these alternatives often cost more than their need-a-little-preparation brethren. To save your cents and avoid feeling overwhelmed, think through your weekly meal plan prior to hitting up your local grocer.¬†For instance, if you’re thinking of making a pasta dish or a rice dish, make enough pasta or brown rice to last you a few days. You can turn what was leftovers into a new dish, like a yummy soup later in the week simply by just adding it to some broth and chicken in the crock pot. (PS. Buying the broth already made is definitely¬†the way to go! Unless you have time to simmer and stir for a few hours, get it in the carton!) Or, you can toss the extra rice or spaghetti noodles into a pan with fresh veggies, tofu, and beans (or leftover meat, for you omnivores) and you’ve got an easy stir fry!

Grow Your Own!
As we approach spring, it’s time to start thinking about your garden! I started getting itchy to get to work on mine last week when we were given a glimpse of sunshine and warmer temps in Atlanta. Even if your available gardening space (fire escape/balcony) makes a shoebox look spacious, you can still plant a few herbs or lettuces in bright-colored pots or planters for extra oomph. Not only is it good to your wallet, but it’s also good for YOU! Getting creative and exploring your green thumb while getting your hands dirty will give you a sense of both peace and accomplishment! For you newbies, try out a few novice-friendly crops, such as basil, mint and rosemary; these were my “gateway herbs” into lettuces and strawberries. Just do a little research, such as visiting www.urbanorganicgardener.com, and let your garden grow!

For some other tips, check out this list, too! Though some tips are duplicates, these quick and easy helpful hints will allow you to eat smart without spending a fortune.

How do you shop smart? Share your comments below!

Peace, love and homegrown veggies!