July 5, 2013

Summer Strawberry Smoothie!

Filed under: The Lunchbox — Tags: , , , , , , , , — sagewellness @ 9:21 pm

Summer Strawberry Smoothie RecipeStrawberry-Smoothie-2-003-Edit-500-4

Serves 1

1 cup Coconut Milk (use unsweetened, the full fat version from a can is delicious too!)

1/2 cup Oats

1 pint Strawberries

1/2-1 Banana (depending on how sweet you like things)

1/2 tsp Cinnamon (optional)

1/2 Vanilla (optional)

Always start a smoothie by adding the liquid first (coconut milk), it prevents al other ingredients getting clogged up together in the bottom of the blender.

Healthy Hint: The secret to a filling shake? Oats! Oats bulk up the shake with fiber without bulking up calories. Think of these as a bowl of oatmeal…with amazing flavors and edible through a straw for an on-the-go breakfast.

Blend & Enjoy!

February 11, 2013

Chocolate for Breakfast!

chocolate smoothieStart the day with a little chocolate! We were inspired by Love & Lemons Chocolate Almond Breeze Smoothie, but instead of chocolate almond milk, with 20 grams of sugar from evaporated cane juice, we make an easy upgrade. Our version uses raw cacao, which is a natural supply of antioxidants and fiber, and one of the highest sources of magnesium. For those of you taking a Vitamin D supplement, you need magnesium too!

CHOCOLATE BANANA ALMOND SMOOTHIE

Recipe – Makes 2:

1 cup unsweetened almond milk

2 tablespoons raw cacao

1 banana, I like using a frozen banana to make it frothier

1-2 teaspoons of cinnamon to taste

Mix all ingredients in the blender. if you are not using a frozen banana, add a little ice to make it cold. For a Valentine’s Day extra special treat, whip up a little organic whipping cream to top off!

November 9, 2012

Apple Cinnamon Oatmeal

Filed under: The Lunchbox — Tags: , , , , , , , , — sagewellness @ 5:44 pm

For a single serving:

1/2 cup dry rolled or steel cut oats

1/4 cup unsweetened applesauce

1/2 tsp cinnamon

1/2 – 3/4 cup water or unsweetened almond or coconut milk (amount of liquid depends on how you like the texture of your oatmeal)

1/2 apple of choice, cut into slivers or cubes

Combine all of the ingredients in a small pot, and bring it to a boil. Simmer on low until all or most of the liquid is absorbed. Top with the sliced apples and enjoy with a warm cup of chamomile tea!

August 13, 2012

Grilled Salmon with Cucumber Salad

Filed under: The Lunchbox — Tags: , , , , , — sagewellness @ 7:59 pm

Salmon is a wonderful fish, full of healthy fats and rich flavor. Here’s a video demonstrating how to perfectly grill a salmon steak. Since salmon fillets tend to be smaller and thinner than salmon steaks, they will take less time per side on the grill (3-4 minutes per side). Again, this also depends on the thickness of the fish.

Here is a recipe adapted from Jamie Oliver:

Salmon:

  • 1lb salmon, scaled and boned (about 1/3lb per person, or more for leftovers!)
  • zest and juice of 1 lemon a bunch of fresh herby fennel tops or basil, leaves picked and finely chopped
  • olive oil
  • sea salt and freshly ground black pepper
  • a small bunch of fresh mint or oregano, leaves picked and chopped
  • extra virgin olive oil

Place the salmon skin side down on a cutting board and, using a sharp knife, “X” it evenly all over on the fleshy side, making the incisions about 1cm deep. Scatter the lemon zest and most of the chopped fennel tops or basil over the salmon, then push these flavorings into the incisions – don’t hold back; really push them in! Rub the fish lightly all over with olive oil then season with salt and pepper, giving the skin side a generous amount as most of this will fall off.

When your grill is ready, lay the salmon on the bars, skin side down. The flesh will start to color from the bottom up and after about 4 minutes the skin should be beautifully golden brown. Carefully flip the salmon over with a roasting fork or a spatula and cook for a further 2 to 3 minutes on the other side. While it’s cooking, gently ease the skin away from the fish and put it on the grill alongside to crisp up.

If your salmon is wild it will have slightly less fat in it, so will be a drier fish. You can therefore cook it for a shorter amount of time, even leaving it slightly undercooked. If it’s (organically) farmed, cook it through, but please don’t overcook it or it will become too dry. Lift the salmon carefully off the barbecue and place it on a nice serving platter or board. Allow to cool a little, then break the skin into pieces, a bit like poppadums.

Cucumber Yogurt Salad:

  • 2 cucumbers, peeled lengthwise at intervals
  • 1 cup natural yogurt
  • 1 fresh red chilli, deseeded and finely chopped

Cut the cucumber in half lengthways, remove and discard the seeds, chop it up and mix it in a bowl with the yoghurt. Balance the flavors with the lemon juice, half the chopped chilli, and half the chopped mint or oregano. Drizzle over a little extra virgin olive oil. Season carefully to taste with salt and pepper.

Break the salmon up with a fork into four to six chunks. Serve with the cucumber yoghurt, sprinkled with the rest of the chopped chili and the remaining fennel tops or basil. Drizzle with extra virgin olive oil and make sure everyone gets a piece of the crunchy fish skin.

July 26, 2012

Greek Summer Salad

Filed under: Recipes, The Lunchbox — Tags: , , , , , — sagewellness @ 3:31 pm

You can make this salad with any combination of summer veggies, but I feel this is the best. A great place to get all these ingredients is the Farmers Market. Specifically, the Beverly Hills Farmers Market on Sundays because they have some delicious feta! Also, don’t forget you can pick up the olives from the vendors that sell hummus.

Greek Summer Salad

Salad for 1-2 people:

1 Cucumber

1 Tomato

1/2 Red Onion

1/2 cup Kalamata Olives, pitted (or about two handfuls)

1/4 cup Feta

Red Wine Vinegar

Chop the cucumber and tomato in roughly the same size pieces. Dice or thinly slice the red onion and add to veggies. Add in the pitted olives and 1/4 cup Feta. You can add a little more feta to suit your taste. The olives and the feta give this dish the salty taste, so it’s not necessary to add salt. Finally, sprinkle with a little red wine vinegar and enjoy!

- Katie Hill

June 11, 2012

Under the Sea Quinoa

Filed under: The Lunchbox — Tags: , , , , , , — sagewellness @ 9:27 pm

This protein and iron packed dish serves four people.

Ingredients:

1 cup uncooked, rinsed quinoa

3 cups water, chicken or vegetable broth

2 cups shredded carrots

2 diced cucumbers

3 Tbsp dehydrated seaweed (found in the International section of the grocery store or in an Asian market, we used Wakame)

1 Tbsp Soy Sauce

Directions:

Prepare the quinoa according to the directions on the package, or bring 3 cups liquid to a boil, pour the rinsed and drained quinoa in the pot, and let simmer until the liquid disappears. Stir occasionally to avoid burning the quinoa. Cook 15 minutes. After cooking, if there is still liquid in the pain just drain it off.

Meanwhile, rehydrate the seaweed in a bowl filled with water for 10 minutes.

When the quinoa is finished cooking, transfer to a large bowl, and combine the remaining ingredients (including the rehydrated seaweed). For an extra bite, add 2 Tbsp of minced garlic and 2 cups of rinsed and chopped kale.

January 17, 2012

Carrot Ginger Soup

Filed under: The Lunchbox — Tags: , , , , , , — sagewellness @ 9:16 pm

3 Tbl olive oil

2 leeks, chopped (all of the white and some of the green part)

1 yellow onion

4-5 oz ginger, large slices

2 lbs carrots, cut in chuncks

1lb yukon gold potatoes (about 2), peeled and diced

4 cups vegetable stock

In a heavy pot melt the olive oil over medium heat. Add leeks and onion, stirring until softened, about 10 minutes. Add the ginger, carrots and potatoes and mix together. Season with salt and pepper. Add the stock and bring to a boil, then reduce heat to low and let it simmer for about 1 hour. Remove from the heat and discard the ginger. Let the it cool slightly. If you have a hand blender, blend in the pot and serve. Side note, Sur La Table has had hand blenders on sale for $29.95! Otherwise, once the soup has cooled add in batches to blender. Serve warm and top with a little yogurt and chives.

December 9, 2011

Gingery Rainbow Stir-Fry

Filed under: The Lunchbox — Tags: , , , , — sagewellness @ 7:30 pm

It is important that a meal is as appealing to the eye as it is to the palate. This recipe, adapted from Vegetarian Times Magazine, calls for a wide variety of colorful vegetables to help you get the most nutritional benefit. The ginger will help boost your immune system and it’s also gluten free!

Ingredients:
2 1/2 tbs. water
2 tbs. gluten free hoisin sauce
1 tbs. low sodium tamari
2 tsp. fresh ginger, finely chopped
1 tsp. chili-garlic sauce
2 tsp. toasted sesame oil
1/2 lb green beans, halved crosswise
1 cup thinly sliced purple cabbage
1 15-oz. can baby corn, rinsed and drained
1 small bell pepper, sliced
1 cup frozen, shelled edamame
1 8-oz. can sliced water chestnuts, drained
4 green onions, thinly sliced

Directions:
1. For sauce: whisk together water, hoisin sauce, tamari, ginger and chili-garlic sauce in a small bowl. Place to the side.
2. Heat toasted sesame oil in wok or large skillet over high heat. Add green beans, and stir-fry 3 minutes. Add 3 Tbsp. water; stir-fry 3 minutes more. Add cabbage, baby corn, bell pepper, edamame, and water chestnuts; stir-fry 4 minutes. Stir in green onions and sauce; cook 1 minute more.
3. Serve over brown rice.

November 8, 2011

Pumpkin Pancakes

Filed under: The Lunchbox — Tags: , , , , , — sagewellness @ 6:08 am

These are delicious and nutritious!

Serves 2-4 people (makes about 10 pancakes)

Ingredients

1 cup whole wheat flour (use whole wheat pastery flour if you have it)

1 1/2 teaspoon baking powder

1 teaspoon pumpkin pie spice

1/2 teaspoon salt

1 cup milk (skim, almond, rice or soy)

1 cup pumpkin puree

2 eggs

1 tablespoon unsalted butter, melted

1 teaspoon vanilla extract

In a large bowl whisk together the flour, baking powder, pumpkin pie spice and salt. In a seperate bown combine the milk, pumpkin puree, eggs,  melted butter and vanilla, mixing until smooth. Add the wet ingredients to the dry, folding in with a spatula until just combined.

Heat frying pan over medium heat, add a little butter to grease the pan. Cook each pancake until lightly browned on each side. Top with pure maple syrup and enjoy!

September 21, 2011

Morning Egg & Kale

Filed under: The Lunchbox — Tags: , , , , , , , — sagewellness @ 5:20 am

Morning Egg & Kale (or Spinach) For Two

1 cup precooked quinoa (or brown rice)

1 bunch kale or spinach

2 eggs

Salt & Pepper

Top with Paprika or Salsa

Add Kale to boiling water for 30 seconds to blanch. Remove from water and roll in towel to absorb water. Chop Kale in bite size pieces. Fry egg in pan, add salt and pepper to egg. While egg is cooking, heat leftover quinoa or brown rice in microwave. Split quinoa between two plates, top with chopped kale and fried egg. Add a little paprika or salsa too!

 

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