“Party Perfect” Hemp Hummus

It’s getting to be that time of year where you’re asked to “bring something” to a get together. Whenever I’m asked this question, I always make sure that it’s something that will be a “safety” food for me- meaning that if there aren’t a lot of other healthy options at the party, I know I can eat what I bring. This hemp hummus is huge hit at parties and get togethers. The hemp seeds add some Omega 3′s, provides fiber and healthy fat to reduce sugar cravings, and adds a delicious nutty flavor to the hummus. We love this hummus because of it’s unique flavor profile, simple instructions, and health promoting ingredients. Check out the recipe below- and be sure to make some extra because this tasty, fiber packed snack keeps in the fridge for up to 10 days!

To learn more about hemp seeds, click here! 

 

"Party Perfect" Hemp Hummus
 
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Serves: 8
Ingredients
  • 1 ½ Cup Garbanzo Beans
  • ½ tsp. Sea Salt
  • ⅓ and 3 Tbsp Cup Lemon Juice
  • 4 Tbsp Hemp Seeds
  • 3 Tbsp Tahini (Sesame Seed Paste)
  • 2 Tbsp Olive Oil
  • 2 tsp garlic powder
  • 3 Tbsp oregano
Instructions
  1. Place all ingredients into the food processor or blender and process/blend at high speed until a smooth, creamy consistency is reached.
  2. Add more lemon juice or tahini if hummus is not combining well. Add more garlic and sea salt to taste.
  3. Garnish with rosemary sprigs and serve with fresh sliced veggies, whole grain or rice crackers, or use as a spread in a wrap or sandwich.
Notes
PN Rx= .5 protein, 1 fat and .5 carb per serving

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)

Hi Everyone!

I have been fortunate enough to get a number of giant zucchinis from a friend’s garden, which has lead to a lot of zucchini recipes. I previously made a delicious zoodles and meatballs recipe here.  This time I decided to make a light zucchini bread and added peaches since I had some I needed to use. It came out fantastic! I hope that anyone that has an abundance of zucchini is getting some use out of these recipes for healthy ways to use it all. I love zucchini bread but it often contains a lot of sugar. Even if it is a healthier option such as raw honey or pure maple syrup, it still all breaks down to sugar and can lead to cravings later on. If you are struggling with sugar cravings or find yourself wanting carbohydrate heavy foods often try taking sugar completely out of your diet. In this recipe I used Stevia, which is actually an herb often called sweet leaf. I only had to use 1 tsp for the entire recipe. You can eat a serving and then be satisfied rather than wanting to eat the whole loaf! I also made mini muffins out of this too, you just cut the cook time in half. Enjoy!

Be well,

Amanda

zucchini bread

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)
 
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Serves: 8
Ingredients
  • 1½ cups zucchini, grated
  • 2 peaches, chopped
  • 1 small banana, mashed
  • ½ cup coconut flour
  • 1 tsp stevia, powder
  • ¾ tsp baking soda
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1 tbsp cinnamon
  • 1 tbsp extra virgin coconut oil
  • 4 pasture-raised eggs
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine eggs, coconut oil, vanilla extract, and fruit and mix well. Add in dry ingredients and mix thoroughly. Make sure the coconut flour mixes in and break up all those little chunks that form.
  3. Grease a loaf pan with coconut oil or use a non stick silicone pan. Clean up is super easy and the bread never sticks.
  4. Pour batter into loaf pan and bake for 35-45 minutes. I made a small loaf and some mini muffins out of mine. Bake muffins for 15-20 minutes.
Notes
⅛th of loaf PN Rx: 1 fat, ½ carb

Grain Free Breakfast Cereal!

Protein is the best fuel you can put into your body first thing in the morning! Without enough protein in the morning, most people find they have a harder time “getting going”, crave more sugar and carbs, and have a harder time focusing throughout the day. Sometimes I’m in the mood for a hot breakfast cereal in the morning, so I came up with this high protein hot breakfast cereal that leaves me full of high quality protein and fiber, keeping me full for hours! Other sources of protein in the morning could include:

  • Scrambled or hardboiled eggs (I make them in advance each week for an easy breakfast or snack!)
  • Smoothie with  whey protein powder (click here for one of my favorite smoothie recipes!)
  • Oatmeal mixed with whey protein powder
  • Plain Greek Yogurt with raw honey and/or fresh fruit
  • Kefir, a cultured, creamy yogurt like product with amazing probiotic contents
  • Organic cottage cheese with fresh berries
Grain Free Breakfast Cereal!
 
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Author:
Serves: 1-2
Ingredients
  • ½ ripe banana
  • 2 TBLS coconut flour
  • 2 eggs
  • 1-2 scoops (apx. 15 grams) whey protein powder (optional if you are looking to boost protein)
  • ⅛ tsp baking powder
  • ⅛ tsp baking soda
  • pinch ea salt
  • 1 tsp vanilla extract
  • 1 cup unsweetened almond milk
  • 1 packet organic stevia (optional if you like more sweetness)
  • 2 tsp coconut oil
  • Fresh/frozen berries and cinnamon for topping
Instructions
  1. Combine all ingredients in blender until just barely combined. Do not over blend- the consistency of the batter should be thick but not dry (add more almond milk if too dry, and more almond milk if too thick). Heat up a pan with 2 tsp. coconut oil. Pour batter into pan and scramble like eggs for about 3-4 minutes, or until batter appears well cooked throughout. Transfer unto bowl and top with fresh or frozen berries, coconut flakes, cinnamon, or any other of your favorite oatmeal/breakfast cereal topping! Enjoy!
  2. PN RX: 2 fats, 2 proteins, 1 fruit per serving

Raw Cacao Cookie Dough Smoothie!

Sometimes I like to have dessert for breakfast! I came up with the Cookie Dough Smoothie the morning after I made “PN Raw Chocolate Chip Cookies” (recipe coming soon!). I woke up wanting to have one of the cookies I made for breakfast. Although they taste good and have very clean ingredients, they don’t have enough protein to be considered a healthy breakfast. So, I decided to make the ingredients into a smoothie to satisfy my craving and give my body the protein it needed to start my day right.

This smoothie contains one of my favorite ingredients: raw cacao nibs (found in the health food section of most grocery stores). Cacao can be found in a powder or solid form, and is an amazing food for your body. Raw cacao is chocolate in its original, minimally processed state. If you’re used to sweetened chocolate, like most of us are, it will be a bitter at first, once you are accustomed to its unique flavor profile, just a small handful seems to do the trick in satisfying a chocolate craving. What’s in the raw cacao bean that we love so much?

 

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The combination of important minerals such as Magnesium and Iron, fiber, healthy fat, and antioxidants have countless health benefits:

  • By providing minerals that most people are deficient in, raw cacao may help decrease sugar/carbohydrate cravings
  • Raw cacao promotes a healthy digestive system with all the fiber it adds to the diet
  • Contains “theombromine”, a protein that stimulates the central nervous system, which relaxes smooth muscles and gives the body a gentle boost of energy and feeling of “bliss” we often get from eating chocolate (without the added sugar and ingredients from processed chocolate!)
  • Improves overall mood and may help fight depression due to its ability increase the bioavailability of Serotonin to the brain

Have we convinced you to try out some Raw Cacao yet?! Check out the recipe below and let us know what you think!

Raw Cacao Cookie Dough Smoothie!
 
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Serves: 1
Ingredients
  • 1 cup unsweetened vanilla almond milk
  • 1 packet "stevia in the raw" or other natural sweetener (honey or maple syrup)
  • 2 TBLS (15 grams worth) unflavored whey protein (we use Standard Process)
  • 2 TBLS raw cacao nibs
  • 2 TSP vanilla extract
  • 2 TBLS coconut flour
  • pinch of sea salt
  • 2-3 ice cubes (more if you like it icier)
  • ¼ cup water, or more to desired consistency
Instructions
  1. Put all ingredients in blender. Blend until the smoothie has reached your desired consistency. Enjoy!
  2. Note: I usually add spinach and/or another leafy green to my smoothies. Since this is more of a "dessert" smoothies, I decided to leave it out. When I don't get greens in at breakfast, I make sure to be extra conscious of getting them in later in the day!
Notes
PN RX:
1 Protein, 1 Fat, ½ Carb

As always, stay well, eat well, and have a beautiful week!

Ana and Amanda :)

Bacon Wrapped Sweet Potato Bites

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Bacon can be a controversial topic when it comes to the nutrition community. I personally feel that bacon has gotten a very bad name and is unrightfully associated with many health problems like heart disease. The true culprits are refined sugar, processed food, trans fats, and lack of activity. That being said, bacon is still more processed than if you purchased fresh, grassfed steaks or pastured pork chops. For this reason, I think it should be eaten in moderation (2-4 slices),  no more than 2-3 times a week. Another controversy around bacon is the discussion of how harmful nitrites and nitrates are for our bodies. Many people do not know this but we get more nitrites from vegetables than cured meats like bacon. Chris Kresser, an integrative medicine doctor, has a great article on nitrates and nitrites on his website here:  http://chriskresser.com/the-nitrate-and-nitrite-myth-another-reason-not-to-fear-bacon.

One fun fact from his article:

“It may shock you to learn that one serving of arugula, two servings of butter lettuce, and four servings of celery or beets all have more nitrite than 467 hot dogs.”

Most bacon that says “nitrate free” does in fact contain nitrates, however, they are from celery root or beets and usually have even more nitrates and nitrites than regularly cured bacon. This is why whenever you are buying bacon the main concern should be to get organic, pastured bacon rather than only worrying about whether or not it has nitrates and nitrites because all types will.

Overall, I think bacon has a place in a healthy diet, like most foods, when not eaten in excess. These are a really great appetizer to have at a party or family get together and are very low maintenance  to make. Enjoy!

Bacon Wrapped Sweet Potato Bites
 
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Recipe type: Appetizer
Ingredients
  • 4 large sweet potatoes, cut into cubes
  • 1lb bacon, cut strips in half
  • tooth picks to keep bacon in place
Instructions
  1. Preheat oven to 350 degrees.
  2. While oven is preheating, cut sweet potatoes into small cubes about 1.5-2 inches. Cut bacon strips in half and wrap each sweet potato cube with half a bacon strip. Use tooth picks to keep bacon in place.
  3. Cover baking sheet with foil and place bacon wrapped sweet potatoes on there spread out evenly.
  4. Bake for 40 minutes or until sweet potatoes soft and bacon cooked to your liking.
  5. Be careful of tooth picks when eating this delicious treat!

Hawaiian Cinnamon Breakfast Bowl!

I just got back from an amazing trip visiting some friends and family on the Big Island of  Hawaii. Eating fresh, local foods and learning about tropical region medicinal foods and herbs were the two main themes. 99% of my food was from a local source or grower. Consistently eating plants grown without the use of chemicals and consuming protein from animals fed their proper diet immediately brings an abundance of  life and energy to your body.  Whether it was coconut oil from local coco’s, a star fruit I picked from the back of my cabin, or an avocado from a friend’s backyard, I was always snacking on a high fiber, life giving treat! One thing I did a lot of over there in between exploring some delicious new foods was surf! I needed a quick, high protein snack for before I jumped in the water so I could maximize my time in the waves (after all, I wanted to get in as much water time as possible after the 15 hour journey from winter in Connecticut!). Breakfast bowls are big in Hawaii, and I’ve actually posted a recipe involving a blueberry smoothie as a base of a breakfast bowl as a post surf meal in the past. But since I didn’t always want to use the blender on this trip, I adapted this simple yet tasty version of a breakfast bowl that all of us can  enjoy back here on the mainland but still bring back the flavors and aloha from the island!

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A beautiful rainbow on a flat day over a favorite surf spot- Pohoiki’s 2nd Bay, Big Island, Hawaii

Hawaiian Cinnamon Breakfast Bowl!
 
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Enjoy this high protein, energizing treat as a snack, breakfast, or frozen as a sweet treat at night!
Author:
Serves: 1
Ingredients
  • 1 Cup 2% Plain Greek Yogurt (I like Fage brand)
  • ½ Cup Frozen Mango Chunks OR ½ Cup Fresh Organic Papaya
  • 3-4 Sliced Strawberries
  • ¼ Avocado Diced
  • Pinch of Alfalfa Sprouts (get those greens in as much as you can!)
  • 1 Tsp. Cinnamon
  • Pinch Sea Salt
  • 1 Tsp. Local Honey (optional)
  • 2 Scoops Whey Protein (optional- 15 grams protein)
  • 1 TBLS Unsweetened Coconut Flakes
Instructions
  1. Put yogurt in bowl (mix in protein powder if you are using it), and top with sliced fruit, sprouts and avocado. Sprinkle with cinnamon, sea salt, and coconut flakes. Drizzle with honey and enjoy while thinking about a place or person you love!
Notes
** "Dry mix" of cinnamon, coconut flakes, and sea salt can be mixed in advance to save time
*** PN RX: 1 protein (2 if using protein powder), 1 fruit, 1 fat

Maple Walnut Granola

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Granola is a delicious, convenient, and healthy snack when you get the right kind/make your own and eat it in the right amounts. I often look at different brands of granola when I’m at the grocery store in the hopes of finding one without a ton of added sugar and canola oil. I found one I liked but it is pretty expensive and didn’t have enough fat for my liking. So of course, I made my own and now I’m sharing it with all of you :) This was my first batch and I plan on trying other flavors but WOW was it good! It does have maple syrup in it so if you are doing one of our purifications I would wait to make this until you are done. It makes a lot so it will last you a while too!

granola

I like to eat with with some unsweetened almond milk like cereal!

Maple Walnut Granola
 
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Recipe type: Snack
Serves: 40
Ingredients
  • 5.5 cups dry Bob's Red Mill Whole Rolled Gluten Free Oats
  • 1 cup Raw Chia Seeds
  • 1 Tbsp Ground Cinnamon
  • 2 cups Shelled Walnuts
  • ⅓ cup Extra Virgin Coconut Oil
  • ½ cup Maple Syrup
  • 1 Tbsp Pure Vanilla Extract
  • 1 cup Unsweetened Carob Chips
Instructions
  1. Preheat oven to 300 degrees.
  2. Combine oats, chia seeds, and cinnamon in a large bowl and mix with hands until combined.
  3. Heat a small pot over medium heat and add in coconut oil, maple syrup, and vanilla extract. Heat until coconut oil melted.
  4. Add liquid mixture to dry mixture in large bowl and use your hands to make sure everything gets coated with the coconut oil and maple syrup. This way it will come out crunchy!
  5. Place granola on a baking sheet with parchment paper on it. Bake for 25 minutes then move granola around and bake for another 20 minutes.
  6. Let cool then mix in the carob chips.
  7. Store in a glass, airtight container in a cool, dry space.
Notes
PN Rx of ¼ cup:
1 Carb, 2.5 Fats, .25 Protein

 

PN Peanut Butter Chocolate Chip Cookies

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Do you need a healthy dessert recipe to bring to a family member’s house for the Holidays or maybe just to have at your own? Here at PN we love healthy desserts that won’t leave you feeling guilty. That is why we came up with this simple and nutritious chocolate chip cookie recipe! Check it out!

PN Peanut Butter Chocolate Chip Cookies
 
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Recipe type: Dessert
Ingredients
  • 2 cans organic chickpeas
  • 1½ cups organic peanut butter or other nut butter (unsweetened)
  • 3 Tbsp raw honey
  • 1½ cups enjoy life chocolate chips
  • 1 large egg
Instructions
  1. Preheat oven to 350 degrees. Place parchment paper on two cookie sheets.
  2. Drain and rinse chickpeas then process in a food processor or blender until they start to make a paste.
  3. Add in peanut butter, egg, and honey and process/blend until smooth.
  4. Pour batter into a large bowl and mix the chocolate chips in.
  5. Form into small balls (about 1-1.5 inches) then press flat on cookie sheet. My recipe made 34 small cookies.
  6. Place cookies on baking sheets and bake for 12-15 minutes. The cookies will not harden. They stay soft but are done cooking. Store in fridge in airtight container. These cookies also taste great frozen!
Notes
PN Rx for 1/34 of recipe or 1 small cookie: 1.5 Fats, 1 Carb

Tropical Dream Smoothie (Video)

This tropical smoothie will make you forget about the cold and the snow, and it’ll keep your beach vibe going all winter!

 


Tropical Dream Smoothie
 
Author:
Recipe type: Smoothie
Serves: 1
Ingredients
  • ½ banana
  • ½ cup frozen mango
  • ½ cup frozen pineapple
  • 1 - 1½ cups baby spinach
  • 2 tbsp coconut flakes
  • 8-12 fl oz unsweetened coconut milk
  • 2 scoops SP Whey Pro
  • Dash of salt
Instructions
  1. Mix all ingredients in a blender and blend to desired consistency!
Nutrition Information
Serving size: 1 smoothie Calories: 324 Fat: 12g Carbohydrates: 41g Sugar: 29g Sodium: 243mg Fiber: 8g Protein: 19g Cholesterol: 25mg

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Homemade Breakfast Sausage Patties

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Are you looking for a healthy way to start your Thanksgiving off? Try our homemade breakfast sausage recipe. These patties are great to cook in the beginning of the week and grab as a quick breakfast or snack on the go!

Homemade Breakfast Sausage Patties
 
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Ingredients
  • 1lb organic ground pork
  • 1lb organic ground beef
  • 1 tsp thyme
  • 1Tbsp sage
  • 1 tsp rosemary
  • 2 tsp fennel
  • 1 tsp garlic powder
  • ½ tsp cayenne pepper
  • 1 tsp paprika
  • 1 tsp marjoram
  • 2 tsp sea salt
  • 1 tsp nutmeg
  • dash of ground cloves and cinnamon
Instructions
  1. Preheat oven to 400 degrees.
  2. Combine all of the spices in a large bowl and mix well.
  3. Add in ground meat and mix with your hands until everything is combined.
  4. Cover a baking sheet with foil. Form the meat mixture into small patties. I made 14 total.
  5. Bake for 10 minutes. Flip then bake for 5 minutes.
  6. Turn oven broiler on high and broil for 1 minute on each side.
Notes
PN Rx of 1 pattie: 1 Fat, 1 Protein