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

 (VEGAN, GLUTEN-FREE, NUT-FREE)
photo credit: flicker
 Ingredients

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

 Instructions

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

www.livelifepure.net

Somie is a Health Coach and Master Esthetician

Wilted Organic Baby Spinach with Garlic Chickpeas

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Wilted Organic Baby Spinach with Garlic Chickpeas
Ingredients
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

Directions:
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.
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Recipe for When You’re Worried Your Friend Is Mad At You

Recipe for When You’re Worried Your Friend Is Mad At You

Blog post thumbnailShe says everything is okay, but she’s short, avoiding eye contact, and doing that enforcer thing with her arms where she folds them without tucking in her hands… bottom line is, she’s mad. You want to make it right, but you have no idea what you did.It feels awful when your friend is acting like she’s upset with you, especially if you don’t know why. Let’s back it up and see if we can’t get to the bottom of this.

Yield: 1 serving diffused mental anguish

Ingredients

1 cup patience

½ cup interpersonal knowledge

2 lbs space

1 lb kindness

2 tbsp awareness

1 tsp reality

zen to taste

Instructions

Begin by lining pan with a baseline of reality. All you know for a fact is that she’s mad about something, and she’s not talking about it.

Dump space in mixing bowl and set to churn. Fold in patience and slow mixer to lowest setting. She’s telling you with her actions that she needs distance. As frustrating as it is that she won’t just tell you what’s going on, respect the warning signs and take a step back.

In a separate bowl, melt awareness until soft. How much of her reaction is about you and how much of it is about the fact that you’re making everything about you when she just wants to be left alone?

Add in interpersonal knowledge and whisk until blended to the consistency of perspective. Feed perspective into larger mixing bowl and blend. What else is going on in her life that could be causing her stress?

Pour batter in pan and sprinkle zen on top. Bake until mixture has risen. The truth is when you screw up, you know you screwed up. If you can’t think of what you did wrong, chances are it was nothing and you are caught in the crossfire of something outside your purview.

Allow cake sufficient time to cool off before attempting to remove from the pan. You’re not crazy — clearly something is bothering her. But it’s in both of your best interests to wait for her to come to you when she’s ready.

Frost with kindness. It’s when people act the worst that they are in the most need. Letting her know you’re there for her is the best thing you can do right now. The rest is up to her.

What “recipe” do you cook up when you’re having a problem in a relationship? Share in the comments below!

– See more at: Kelly Haigh, RN Health Coaching

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.

www.discoveryourauthentichealth.com

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 bit.ly/179G6G9                     

                                 



Ingredients

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.

www.discoveryourauthentichealth.com

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


Ingredients

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.