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Feel Good Green Smoothie

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, soaked*
1 Frozen Banana
2-3 Dates
1 peeled Valencia Orange
1/3 cup almond milk
1/2 Avocado
A handful of Parsley
2 large leaves each Kale, Swiss Chard and Romaine Lettuce
Maca Powder and Chia Seeds for topping (Optional)

Blend all except the last (optional) ingredients along with 4 ice cubes in a high-speed blender. Serve immediately with a little sprinkle of maca powder and chia seeds on top if using. Keep leftovers in a jar with a lid. Refrigerate if you’ll be drinking it the next day, otherwise keep it in the freezer and let it thaw a bit before drinking.

*Soaking nuts makes them easier for your body to digest and absorb nutrients from. Cover nuts in warm water and soak for 4 hours to overnight. Drain and rinse. Alternatively you can boil them for 5-10 minutes which does not have the same nutritional benefits, but will make them easier to blend so you don’t damage your blender.

Baked Sweet Potato with Broccolini and Gooey Vegan Cheddar Cheese Sauce

Published by Jacqueline King

This recipe is such a treat! It tastes so rich it almost seems like it must be bad for you, but it’s actually packed with nutrients. The secret ingredient is tapioca flour, sometimes called tapioca starch, which is made from the cassava plant and naturally gluten-free. This is what gives your cheese sauce a thick, creamy, too good to be good for you texture! I use Bob’s Red Mill brand available at Whole foods and Trader Joe’s.

Sweet potatoes are high in fiber, vitamins A, B5, B6, thiamine, niacin and riboflavin. They get their pretty orange color from the plant pigments carotenoids which are powerful antioxidants. The broccolini has vitamin C and calcium and you get some protein and healthy fats from the nuts so you’ll feel full and satisfied for hours. Best of all you get to enjoy the sweet, spicy, cheesy, yummy flavor! Enjoy xJacq

Pre-heat oven to 400*
Ingredients: 2-3 servings 

Sweet Potatoes:
2 Sweet Potatoes
1 tsp Coconut Oil
3 tsp Cashew Sour Cream
Fresh Parsley or Chives, chopped, for garnish

Broccolini:
1 tbsp Coconut Oil
small bunch Broccolini
Splash of vegetable broth
1 Garlic Cloves, minced
Kosher Salt & Black Pepper
Pinch of Chili Flakes (optional)

Cheese Sauce:
1/4 cup Raw Cashew Nuts, soaked and rinsed*
1 1/4 cup Hot Water
2 Tbsp Nutritional Yeast
2 Tbsp Tapioca Flour
1 1/2 tsp Apple Cider Vinegar
1 tsp Dijon Mustard
3/4 tsp Kosher Salt
1-2 tsp Sriracha (optional)

Sweet Potatoes: Rub the skin of the sweet potatoes with coconut oil, poke a few holes in each with a fork and place directly on the oven rack. You can lay a sheet of aluminum foil underneath to prevent drips if you like. Bake for approximately 45 minutes until you can easily pierce the center with a fork. Remove from oven and set aside.

Broccolini: Heat coconut oil in a skillet over medium heat, add garlic, vegetable broth and broccolini. Sprinkle with salt, pepper, and a pinch of chili flakes if you like it spicy. Sauté 4-5 minutes until bright green and crisp-tender.

Cheese Sauce: Cut the baked sweet potatoes in half lengthwise. Scoop the flesh from half of one sweet potato into the blender. Set the other 3 sweet potato halves aside. Add the rest of the ingredients for the sauce to the blender and blend until smooth. It will be somewhat watery. Pour into a small sauce pan and heat over medium heat, stirring continuously with a spatula or wooden spoon. Scrape the sides and bottom as you stir and soon the mixture will turn into a gooey cheese sauce. Lower heat to low while you plate your dish and continue to stir occasionally.

Serve: Place the sweet potato halves on your serving plate(s). Pour cheese sauce over each half and top with broccolini. Finish with cashew sour cream and fresh herbs. Bon Appetit!

*To Soak nuts- Soaking nuts makes them easier for your body to digest and absorb nutrients from. Cover nuts in water and soak for 4 hours to overnight. Drain and rinse. Alternatively you can boil them for 10 minutes which does not have the same nutritional benefits, but will make them easier to blend.

Feel Good Jicama Nachos

Published by Jacqueline King

This is an awesome, healthy, plant-based alternative to traditional fat and calorie laden nachos. The best part is you get all of the delicious flavors of regular nachos without that heavy, greasy feeling. Since they are made with vegetables, nuts and legumes, you’ll be getting tons of fiber, vitamins minerals and healthy fats instead. These happen to be vegan, but everyone loves them. I put them out as a snack during football and my meat-loving husband gobbled them all up before I could even have two bites! Enjoy! xJacq

Ingredients:

1 small Jicama

1/2 Onion, thinly sliced

2 Tbs Coconut or Olive Oil

1 can Black Beans, rinsed

Pinch Salt, Pepper, Cumin and Cayenne

1/2 lime

3/4 cup Pico de Gallo

3/4 cup Guacamole

3/4 cup Cashew Cheese

1/4 tsp Taco Seasoning

1/2 lime

1/4 cup each chopped Olives, Jalapeño, Bell Pepper and Cilantro

2 Radish, thinly sliced

Sauté the onion in oil over medium heat until it starts to brown add the black beans, a pinch cumin, salt & pepper, and cayenne and lower to medium-low until beans are warmed through.

Meanwhile cut a small jicama in quarters then thinly slice into “chips” and arrange on the plate. Squeeze with lime and sprinkle with a pinch of salt. Top with beans, guacamole, pico de gallo, olives, bell pepper, jalapeños, cilantro, cashew cheese mixed with taco seasoning (mix with a fork), and radish slices.

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 the sauté pan along with the cauliflower and chopped garlic and stir everything together for 2 minutes. Add the vegetable broth and spices, cook 2 minutes more, then add the garbanzo beans. Throw in a handful of cilantro leaves and a handful of Italian parsley. Stir again and after 1-2 minutes, when the beans are warmed through, serve with a dollop of coconut milk yogurt or cashew sour cream and mango chutney. Sprinkle with walnuts and a few more cilantro leaves. If you like it spicy serve with a little sriracha on top. Enjoy! xJacq

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 or add toppings such as sliced fruit or chopped nuts.

*Use 1/3 cup for a Dark Chocolate flavor.

**If you are watching your sugar intake, sub a serving of stevia extract for half the agave or simply use less agave.

Fried Green Tomato with Lobster Salad and Lima Bean Puree

Published by Jacqueline King

This recipe was inspired by a dish I had years ago on vacation at a wonderful but now defunct restaurant on Martha’s Vineyard called Bittersweet. This is my favorite starter ever! I even had the catering company serve it at my wedding. You can also try it for lunch on a slice of toasted bread using the purée as a spread for a delicious open-faced sandwich.

Serves 4

Lobster Salad

1 1/2 cups boiled, shelled lobster meat cut into chunks
1 Tbsp each vegan Mayonnaise and Coconut Yogurt
2 Tbsp finely diced Celery
1 tsp each finely chopped tender Celery Leaves, fresh Chives, and fresh Tarragon
Dash of Heinz Ketchup or Sriracha
Pinch of Salt and Black Pepper
Lemon Zest for garnish

Mix all ingredients except lemon zest in a bowl and chill.

Lima Bean Puree

1 cup cooked Lima Beans
1/4 cup good Olive Oil
1 clove Garlic
3-5 chopped Basil leaves
3 Tbsp Vegetable Broth
Salt if necessary to taste

Puree in a food processor until smooth. If too thick add a bit more broth. If using a blender you may have to double recipe for purée to work.

Fried Green Tomato

1 large Green Tomato
1 Egg or 3 Tbsp Aquafaba, beaten
Panko Bread Crumbs (whole wheat or gluten-free)
Olive Oil
Flour
Salt and Black Pepper

Heat enough olive oil to coat the bottom of a frying pan over medium. Slice 4 half-inch thick tomato rounds. Place a mound of flour on one small plate and a mound of bread crumbs on another. Dip slices into flour, dust off excess, dip in egg or aquafaba, then bread crumbs. Pan-fry till golden brown on both sides. Place on paper towels to drain and sprinkle 1 side with a bit of salt and pepper.

To Assemble

Place a heaping tablespoon of lima bean purée on the center of a small plate. Place one fried tomato slice in the middle and top with 1/4 of the lobster salad. Garnish with a bit of lemon zest, tender celery leaves and chives. Bon appetit! xJacq

DIY Natural Room Sprays

Published by Jacqueline King

Sure, natural room sprays make a room smell nice, but they also do much more! Studies have shown lightly scenting a room using essential oils can have a variety of beneficial effects ranging from invigorating to calming depending on the oil you choose.

Below are some proven blends or experiment using your favorite oils to create your own personal scent. If you are drawn to a particular smell, chances are it will benefit you, so go ahead and trust your intuition. If you are not using your room spray frequently, you can use a mixture of half water and half vodka to avoid a musty scent. The vodka smell dissipates quickly after it’s sprayed and the delicate fragrance from the essential oils is all that’s left behind. It’s best to store your room spray out of direct sunlight. Enjoy! xJacq

Start with one cup of water in a spray bottle, add 20-30 drops of essential oils, and shake well. Or use half vodka and half water to prolong the shelf-life.

Office or Study Room: 15 drops Lemon, 10 drops Rosemary

Lemon is energizing and uplifting with its crisp, bright aroma. Rosemary has a long association with memory, and recent studies show it may improve short-term memory. Its potent, fresh scent stimulates mental alertness perfect for test taking or late nights at the office.

Bathroom or Sickroom: 10 drops Tea Tree, 20 drops Lavender

Tea tree oil is known for its cleansing and purifying properties. Lavender is a gentle, calming oil with antiviral, antibacterial and anti-inflammatory powers. Of the many therapeutic attributes of Lavender oil, respiratory relief would be one of the most consistently reported benefits.

Patio: 20 drops Lemon Eucalyptus, 10 drops Grapefruit

Both Lemon Eucalyptus and Grapefruit oils have a fresh, uplifting aroma and are known natural insect repellents.

Bedroom: 10 drops Lavender, 10 drops German Chamomile, 10 drops Sandalwood

With its balancing and calming effects, Lavender is especially effective at bedtime and is often used as a treatment for insomnia. Chamomile has a warm, sweet aroma and has long been used as natural sleep aid. Sandalwood helps relive anxiety and muscle tension. It is revered in many cultures for its ability to inspire spiritual insight and generate a sense of well-being. Use this spray on pillows and sheets for a great nights sleep.

Resources- www.auracacia.com purveyor of sustainable essential oils and www.edenbotanicals.com one of the few outlets selling organic essential oils.

All Natural Homemade Sports Drink

Published by Jacqueline King

Most sports drinks are filled with sugar, food coloring and artificial chemicals, but It’s easy to make your own natural replenishing sports drink instead. Coconut water is high in potassium and electrolytes and super hydrating. Citrus is energizing and high in vitamin C. Chia seeds give you a little dose of healthy protein and fat and are high in antioxidants. Sea salt replenishes sodium lost through sweating and ginger is a natural anti-inflammatory. So just say no to drinking anything fluorescent-Your body will thank you!

Ingredients:

2 Lemon
1 Orange
1 Lime
1 Tbs Maple Syrup
1 tsp Chia Seeds
Water from 2 Coconuts or approximately 12 oz. bottled Coconut Water
1 inch chunk of fresh Ginger, thinly sliced (optional)
Sea Salt

Squeeze the juice from the citrus and pour into a 1 quart or liter bottle. Add the maple syrup, chia seeds, coconut water, ginger and a big pinch of sea salt then fill the bottle to the top with filtered water. Shake well, hydrate and enjoy!

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 of nut butter into each date and sprinkle the top with cacao nibs, pressing gently to get them to stick.

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 Italian Parsley

Sauté the garlic and a pinch of herb d’ Provence in a tsp of olive oil over medium heat. Meanwhile drain the white beans and artichoke hearts into a colander and rinse, then add them to the pan along with a splash of white wine or broth, a pinch of salt and pepper, and a handful of black olives. Add the sun-dried tomato slices, the bell pepper and a handful of fresh torn Italian parsley leaves. Gently stir everything together until warm (about 1 min) and serve with a little more parsley to garnish. This is also great served chilled as a salad.