Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado

Please enjoy another great recipe from the Real Foods E-book, compiled by Health Coaches at IIN.

Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado
(VEGETARIAN) (can be made Gluten-free with substitutions)


2 cups coarsely mashed sweet potatoes (or yams), about 2 large potatoes

2 bulbs of roasted garlic

1 cup cannellini beans (rinsed and drained, if canned)

2 garlic cloves, minced

1/3 cup panko bread crumbs (gluten-free, if desired)

1/3 cup garbanzo bean flour (or allpurpose, wheat, etc)

1 large egg, lightly beaten (or egg whites)

1-1/2 teaspoons smoked paprika

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon black pepper

1/8 teaspoon cumin

2-3 tablespoons olive oil

1 avocado, sliced

2/3 cup plain Greek yogurt or sour cream

1 teaspoon maple syrup (I used agave syrup)

extra salt and pepper for seasoning yogurt/cream

4 whole wheat buns (or gluten-free buns)


Pierce potatoes (I used 2 large) all over with a fork and place on a paper towel, setting in the microwave.

Microwave for 5 minutes, then flip and cook for 5 minutes more. If not using a microwave, boil potatoes in pan of water until soft. Fork should easily be inserted into potato.

Remove, slice in half and let cool until you can scoop out the flesh.

In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, egg, panko and flour.

Mix together until combined, then place bowl in the fridge for 15-20 minutes. This helps form them into patties, but as a warning they are still somewhat messy.

While mixture is chilling, combine yogurt/sour cream with 2 bulbs (squeezed out) of roasted garlic cloves, maple syrup and a sprinkle of salt and pepper in a blender or food processor. Process until smooth then set aside until ready to use.

Heat a large skillet over medium heat and add 2 tablespoons olive oil. Remove mixture from fridge and form into 4 equal patties, then place in the skillet once hot.

Since the mixture can be wet and messy, do not move until they are fully cooked and golden on one side! This takes about 5-6 minutes.

Then, add more oil if needed (this really helps cook them) and flip burgers very gently. Cook for another 5-6 minutes.

Toast buns if desired. Assemble by topping burgers with roasted garlic cream and avocado! We also used caramelized red onion one night and it was delicious.

recipe by: Ashlie Sykora, USA
Ashlie is a health coach

Real Food E-book by Health Coaches


As a student at the Institute for Integrative Nutrition, I have had the honor of “meeting” many amazing people who are all interested in promoting health & wellness.  Through our combined efforts we have compiled several recipes meant for sharing.  I will be uploading the comprehensive free e-book which has over 100 pages.It is truly amazing and a great resource for anyone looking to try new healthy options.  Just to give you a sampling of some of the great recipes. I will be posting individual recipes which include the name and contact information of the author should you wish to find more recipes in that person’s specialty.

Enjoy!  Please tell me what you think!

Kelly Haigh, RN, BSN, HHC


Pumpkin-Ginger Immunity-Mood Smoothie



1/2 cup organic pumpkin purée

1 cup almond or nut milk

1/2 banana (frozen or fresh)

1/2 cup gluten-free rolled oats

1-2 tbsp flax seed or ground flax (optional)

1/2” piece fresh ginger (more or less to taste)

1 tbsp maple syrup (or more if you like it sweet)

1 tsp maca powder (optional)

1 tsp camu camu powder (optional)

1 tsp ashwagandha powder

1 tsp bee pollen

Cinnamon & nutmeg to taste

Add ice if you like it super cold


Add all ingredients to a blender & blend until smooth and creamy. Remove & enjoy!

recipe by: Jenipher Minnaar, Fort Lauderdale, Florida, USA

Wellness Architect

Jenipher is a holistic health coach who helps busy women create their own personal “Blueprint for Exceptional Health & Living” so that they can ditch the diet dogma, effortlessly lose those last few pounds, reduce stress and feel energized and balanced.

from a FREE publication, Real Food e-book compiled of delicious whole food recipes from the Health Coaches at IIN.

for additional information check out: Institute for Integrative Nutrition

This is produced for distribution without charge and meant for sharing.  Please pass it on.

Healthy Taste of Mexico

Real Food E-book Recipes Series

Recipes from the talented Health Coaches at the Institute for Integrative Nutrition.

Institute for Integrative Nutrition

A Healthy Taste of Mexico

photo credit: flicker

4 cups cooked organic brown rice

1 large organic bell pepper, chopped (color of choice) 

1/2 organic seedless cucumber, chopped

1 cup organic chopped tomatoes

1/4 cup organic chopped red onion 

1 can organic black beans or kidney beans 

1 bunch organic fresh chopped cilantro 

1 organic ripe avocado chopped 

Fresh lime juice 

Salt and pepper to taste


Wash and soak brown rice. Cook as directed ( I use vegetable broth w/ cumin, paprika, and garlic powder for added flavor instead of water). Chop all fresh ingredients in bite sized pieces and place on top of rice. Add beans, avocado and cilantro with a squeeze of lime juice. For added flavor and fun, you can add regular or vegan shredded cheese, sour cream and hot sauce.

Somie Robles

Northern Virginia, Va. USA

Somie is a Health Coach and Master Esthetician

Wilted Organic Baby Spinach with Garlic Chickpeas

Wilted Organic Baby Spinach with Garlic Chickpeas
4 Tbsp organic olive oil
2 cloves finely minced garlic
1 can organic cannellini beans, rinsed and drained
16 oz organic baby spinach
1/2 fresh squeezed lemon
Sea salt and black pepper to taste

1. Heat olive oil and garlic in a large skillet over medium-high heat.
2. Add beans to skillet and toss with oil and garlic about 3 mins. 20140426-152228.jpg
3. Add baby spinach which will overflow pan. Squeeze lemon over spinach. 20140426-152243.jpg
4. Cover with lid to wilt the spinach. Remove lid occasionally to stir so spinach cooks evenly and beans don’t burn. 20140426-152728.jpg
5. Season with salt and pepper to taste and more lemon if desired.

Gluten-free Gingerbread Cookies

Ask any gluten-free chef or home cook about baking and the response is unanimous: Creating delicious treats without gluten is tricky.

The “stretch” in wheat gluten is what gives most baked goods the qualities we love — tenderness, chewiness, elasticity and rise. When you work without it, cookies, cakes, muffins and more often lose those cherished characteristics.

That’s especially tough at this time of year, when homes, schools and offices are brimming with baked treats of all kinds. Happily, this gingerbread recipe is not only free of gluten, it’s also devoid of three additional common food allergens: eggs, soy and dairy.

The best part? You can’t tell the difference.

Gluten-Free Gingerbread Cookies

Note: If you don’t have cookie cutters to make shapes, you can roll the chilled dough into balls and press onto a parchment-lined baking sheet (press into 1/4-inch thick rounds).

4 cups (21 ounces) gluten-free, dairy-free shortbread cookie mix (such as Bob’s Red Mill)

1/3 cup packed organic coconut palm sugar (substitute for light brown sugar)

3 teaspoons organic ground cinnamon

1¾ teaspoons organic baking soda

1 teaspoon organic ground ginger

1/4 teaspoon organic ground nutmeg

1/2 cup organic raw molasses (May need to decrease for desired sweetness)

4 Tablespoon unsweetened organic applesauce ( in place of 6 Tbsp canola oil- often contains GMO)

1/4 cup water

Decorations (optional)


1. Preheat the oven to 350 degrees.

2. In a large bowl, combine the cookie mix, coconut palm sugar, cinnamon, baking soda, ginger, and nutmeg. Mix with a fork to combine.

3. Add the molasses and applesauce and mix with a fork until the mixture is blended and crumbly.

4. Add the water and mix until the mixture comes together to form a dough.

5. Place the dough between two sheets of parchment paper and roll out 1/4-inch thick. Refrigerate 10 minutes, until firm.

6. Using cookie cutters, cut out desired shapes (gingerbread men, stars, circles, etc.).

7. Transfer the cookies to parchment-lined baking sheets and bake for 8 to 12 minutes (8 minutes for chewy cookies, 10 minutes for slightly chewy cookies, 12 minutes for crisper cookies).

8. While the cookies bake, re-roll the scraps, chill until firm, and then cut out more cookies.

9. Let baked cookies cool, then decorate if desired.

Makes about 36 cookies, depending on the size of the cookie cutters

Read more at:

Gluten-free Holiday Guide

With the holiday season upon us, thoughts often become cluttered with all the things on our “to-do” list.  It can be easy to derail from our attempts to improve our health.  Then, there is the excuse of the New Year’s resolution to “start again”.  It is possible to maneuver the holidays without sacrificing your dedication to your health.  Find a few “go-to” easy snacks and health friendly recipes to decrease stress eating during the holidays.  Check out the recipes in the free Holiday Recipe Guide below.  



 There are several recipes for breakfast, salads, entrees and even desserts!  The chocolate lava cake looks wonderful!


 Follow me during the “Construction” of my website Discover Your Authentic Health.

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.














Healthy Harvest


Hearty Healthy Harvest Salad

by leanbodymeals                     



1 med organic shallot, finely chopped (1/4 cup)

2 cloves garlic, minced

1 Tbs gluten free Dijon mustard 

1/2 tsp organic coconut palm sugar (great replacement for brown sugar)

1/2 tsp sea salt

1/4 tsp black pepper

2 Tbp organic gluten free rice vinegar

1/2 cup organic extra virgin olive oil

3 cups chopped organic romaine lettuce

4 cups organic baby Spring/spinach mix

1 cup organic broccoli sprouts (if desired)

1 ripe firm organic Bosc pear, cored cut into chunks

1 organic Granny Smith apple, cored cut into chunks

1/2 dried organic dried cranberries

1/4 cup organic Goji berries (if desired)

2 Tbp organic hulled hemp seeds (if desired)

Top with lightly toasted pecans/walnuts (if desired)

Click on selected ingredients for health benefits

Hemp Seeds

Hemp seeds


  1. Whisk together shallot, garlic, mustard, sugar, salt, pepper and vinegar.   
  2. While whisking, slowly drizzle the oil into the mix until well combined.
  3. In a large salad bowl, toss together lettuce, spring mix, sprouts, pear, apple, cranberry and goji berries.
  4. Pour dressing over salad and toss until dressing is evenly distributed. 
  5. Sprinkle top with hemp seeds and nuts if desired.  

           Serve and enjoy!    

Goji berries


Follow me during the “Construction” of my website Discover Your Authentic Health.

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.

Try Something New

                  Gluten-free Fettuccini with Kale Pesto


4 cups (about 1 bunch) stemmed, chopped organic kale
1 cup grated Parmigiano-Reggiano cheese
6 Tbp organic extra virgin olive oil
1/4 cup pine nuts 
2 organic garlic cloves, chopped
1 tsp sea salt 
1/4 tsp red pepper flakes (if desired)
1 lbs gluten-free fettuccini
  Gourmet Organic Parmesan Cheese on a Background
  1. Bring a large pot of salted water to a boil.  Meanwhile, fill a large bowl with ice and cold water.
  2. Plunge the kale into boiling water for 3 minutes.  With tongs or a slotted spoon, transfer the kale to the ice water. Drain kale in a colander and squeeze out excess water.
  3. Purée the kale in a food processor with 1/2 cup cheese and remaining ingredients (except pasta) until smooth.
  4. Return water to a boil and add the GF fettuccini.  Cook according to package direction until al dente.
  5. Just before pasta is done, remove 2 Tbp pasta cooking water and add it to the kale pesto.  Add remaining 1/2 cup cheese and mix well.
  6. Drain pasta, and then toss with kale pesto.