All posts filed under: Real Food Fast (10 min. or less)

The Most Delicious Dip, Spread and Topping – Whipped Avocado Cream

This Avocado Cream is one of my favorite things to keep in the fridge. I make it every week as part of my meal prep. The recipe seems almost too simple, but trust me, it adds an incredible amount of flavor and richness to so many dishes. Of course it’s wonderful on Mexican food, but I especially love to use it as a topping for my lunch bowls. You can also whip it up as a quick dip for a snack or to serve at a party. Somehow it seems more sophisticated and complex than regular guacamole, but it’s actually faster and easier to make because you throw it all together in the blender in seconds. You can even use it as a delicious spread to make pretty little appetizers. Even though it tastes rich and creamy, it is made of simple healthy ingredients. Avocado is one of the most nutrient dense foods around with both antioxidant and anti-inflammatory properties. It has been shown in studies to be good for both your skin and heart health. …

Creamy Asian Pear, Ginger and Citrus Smoothie

Published by Jacqueline King

This is one of those happy accident recipes, where I just threw together what I had in the fridge and it turned out to be too delicious to not share. It’s creamy and sweet with the perfect little tang and spice. If Asian Pears are unavailable, try using another type of pear or sweet apple. This is a great morning smoothie with a nourishing dose or protein, healthy fats, vitamins and anti-oxidants. Apple cider vinegar, ginger and lemon are all energizing and give your digestive system a nice little kickstart. It’s an especially satisfying smoothie for those who, for whatever reason, are avoiding bananas or want something a little out of the ordinary. Enjoy! xJacq Ingredients: 1-2 servings 1 Orange 1/2 Asian pear 3/4 inch chunk of Ginger, peeled 1/2 Avocado 1/4 cup Cashew Nuts, soaked* 3 medium Kale Leaves 2 Romaine Lettuce leaves 1/2 cup Orange Juice 1/2 cup Almond Milk 1 teaspoon Apple Cider Vinegar 1 large Lemon wedge, juice only Peel and break the orange up into wedges. If you are using …

Feel Good Blended Iced Mocha-Vanilla

Published by Jacqueline King

Before I started to focus more on healthy eating I was addicted to a certain national coffee chain’s blended iced mocha drinks. It was pretty much a daily ritual. I decided to quit cold turkey when I did my yoga training several years ago which left me feeling pretty bad and groggy the first couple of days, but when you’re doing yoga all day you won’t feel miserable for long, so it certainly could have been worse. After training I decided that if my worst vice was morning coffee I was doing Ok, so I switched to a simple homemade brew with almond milk, which was great and definitely has a lot less crap in it than those blended drinks. Sometimes though… I still wanted my old fix. Which is why I’m so excited about my new mocha-vanilla ice-blended recipe made with only natural whole food ingredients. Did you know cacao has a higher anti-oxidant rating than blueberries and coffee is the number 1 anti-oxidant source in the American diet? This is mainly because americans in …

Feel Good Green Smoothie

Published by Jacqueline King

This is my favorite green smoothie! It’s the perfect drink any morning, especially if you’re feeling run down. It’s also a great pick me up in the afternoon. You might be afraid to drink something this green, but I promise it’s super delicious, sweet and creamy. Best of all it’s packed with nutrients that make you feel great. The fruit and veggies are filled with vitamins, minerals, fiber and antioxidants. You also get a good dose of healthy fats from the avocado and protein from the nuts. Leafy greens are some of the most nutritious foods on the planet. They are believed to do everything from lower the risk of certain cancers to help prevent signs of aging. It’s pretty much a good deed in a cup, so I guess you can check that off your list today. 😉 I like to sprinkle my smoothies with a little of the superfoods maca powder and chia seeds before serving for extra nutrients and a little crunch, but it’s completely optional. Enjoy! xJacq Ingredients: 2 servings 1/4 cup raw almonds, …

REAL FOOD FAST- Clean Veggie Curry Bowl

Published by Jacqueline King

Next time you’re feeling peckish try this quick and clean curry bowl. So many delicious flavors come together in this recipe- sweet, savory, spicy, nutty – all in just 10 minutes. Here I’ve laid out traditional measurements for everything, but also more casual measurement so you can just eyeball it when you’re in a hurry. I promise it will turn out perfectly either way. This is real food fast at its best. Ingredients: 1-2 servings 1/4 Onion 2 tsp coconut oil 1/2 Zucchini, 3/4 cup Mushrooms, (about 2 handfuls) 3/4 cup Cauliflower, broken into small florets (about 2 handfuls) 1 Garlic Clove, chopped 1/2 cup Vegetable Broth 1/4 tsp EACH Kosher Salt, Black Pepper, Curry Powder (2 big pinches each) 1 can Garbanzo beans, rinsed and drained Fresh Cilantro and Italian Parsley leaves (1 small handful each) 1/4 cup Walnuts, chopped (1 small handful) 1 Tbs Mango Chutney 1 Tbsp Coconut Yogurt or Cashew Sour Cream Sriracha (optional) Sauté the onion in coconut oil over medium heat. Meanwhile thinly slice the zucchini, and mushrooms. Add them to …

Feel Good Chocolate Mousse made with Avocado

Published by Jacqueline King

This chocolate mousse takes only minutes to prepare and tastes deliciously rich and creamy. It’s the perfect recipe for a quick afternoon chocolate fix or a crowd pleasing end to a dinner party. Best of all, it’s a sweet treat you can feel good about. The cocoa powder is full of antioxidants, the avocado gives you healthy fats and the almond milk has a good amount of protein. If you’re feeding picky eaters, try not telling them what’s in it until they’ve gobbled it all up, then enjoy the look on their face when you reveal your secret ingredients. 😉 Enjoy! xJacq INGREDIENTS: 1-2 servings 1 ripe Avocado 1/2 cup unsweetened Almond Milk 1/4 cup unsweetened Cocoa or Cacao Powder* 1/4 cup raw Agave syrup** 1 tsp Vanilla Extract Kosher Salt, pinch Cinnamon, pinch 3 ice cubes Blend everything in a high-speed blender until it turns into a thick, creamy mousse. You may need to scrape down the sides. If it gets too thick for the blades to turn add another splash of almond milk. Serve plain …

QUICK SNACK- Better than Snickers Medjool Dates

Published by Jacqueline King

When trying to consistently eat healthy, it’s important to have quick snacks in your arsenal for when you’re on the go or having a serious sweet-tooth craving. These creamy chocolatey little guys, I swear, taste better than a snickers bar! You won’t believe something so simple can be so delicious. I used 1/2 cup of hazelnuts and 1/2 cup macadamia nuts blended with 3/4 cups water and a sprinkle of salt in my Vitamix to make the nut butter, but you can use any kind as long as it’s unsweetened. The ideal way to make homemade nut butters is to soak and dehydrate the nuts first, there is a great tutorial here. If you are using store-bought look for labels that have only nuts and optionally salt in the ingredient list. These also make great party appetizers or mini desserts. I hope you love this quick and healthy treat! xJacq Ingredients: per person 2 Medjool Dates 2 tsp your favorite Nut Butter 1 tsp Raw Cacao Nibs Split the dates with your thumb and remove the pits. Stuff a teaspoon …

REAL FOOD FAST- Artichokes Provençal

Published by Jacqueline King

This french inspired meal comes together in 5 minutes and is super nutritious. All the veggies are packed with vitamins, minerals and phyto-nutrients. When parsley and garlic are eaten together they provide a synergistic boost to the immune system, aid digestion, and have natural antibiotic, anti-viral and anti-fungal properties. The beans are full of protein and fiber and the olives have healthy fats which means you’ll stay full and energized for hours. I use kitchen scissors to cut the sun-dried tomatoes, bell pepper and parsley. You don’t even really have to measure them; this recipe is so flexible you really can’t go wrong. Of course the most important thing is that it is absolutely delicious and makes a perfect quick lunch or dinner. Bon Appetit! xJacq Ingredients: Serves 1-2 1 Garlic clove, finely chopped Herb d’ Provence Olive Oil 1 can Cannellini (White Kidney) Beans 1 can Artichoke Hearts, halves or quartered Splash of White Wine or Veggie Broth Salt & Pepper 1/4 cup Black Olives 1.5 Tbsp Sun-dried Tomato, sliced 1.5 Tbsp Bell Pepper, chopped, fresh or jarred Fresh …

REAL FOOD FAST- Ezekiel Hummus Wrap

Published by Jacqueline King

REAL FOOD FAST is a new series consisting of super fast, healthy, plant-based recipe ideas that take around 5 minutes to make. People often make excuses about being too busy to eat right, but there are lots of healthy meals and snacks you can make in less time than it would take to hit a drive through. These are my go-tos for a quick meal on the run. Ezekiel Bread Hummus Wrap– What you’ll need: 1. Ezekiel Bread or other whole grain or gluten free tortillas – I love Ezekiel sprouted whole grain tortillas because they are preservative free, organic, and since they are made with a variety of grains and legumes they are actually a complete protein! You can find them at Whole Foods or Trader Joe’s. 2. Hummus- today I used lemon, but any flavor you like will work. Since hummus is so rich in protein and fiber, it fights off hunger and can balance blood sugar levels. Try my Artichoke Hummus or my Canellini Bean Hummus recipes. 3. Veggies- I like to start with a leafy …

Strawberry Lemon Chia Seed Jam

Published by Jacqueline King

Chia Seeds are a super-food packed with protein, omega-3s and vitamins. As you may know, they turn into gel when they’re mixed with water, which makes them perfect for jam-making. Just mix your fruit with these little nutritional powerhouses and you’ll get a beautiful fresh tasting jam that is just the right consistency. 1.5 cups sliced Strawberries + 4 whole Strawberries 1 Tbs Chia Seeds 1 Tbsp Maple Syrup or Honey 1/2 tsp Vanilla Extract 1/4 tsp Lemon Juice 1/8 tsp Lemon Zest 1. Add 2 Tbs water and sliced Strawberries to a pan and heat over medium stirring until strawberries begin to break down and water evaporates, about 5 minutes. 2. Pour berries into a blender along with all the other ingredients including the 4 whole raw Strawberries and briefly puree 3. Allow to cool, pour into a jar and stick in the fridge. That’s it- 10 minutes start to finish, healthy, and oh my gosh is it good! I would assume this will keep about 2 weeks in the fridge but we’ve never managed to …