Singing Bird Holistic Health Coaching

Blueberry Chai Smoothie

INGREDIENTS

2 cups packed organic spinach

1 banana

1/2 cup frozen wild blueberries

4 dates (pitted)

10-12 raw almonds

1/2 Tbsp chia seeds

3/4 cup unsweetened vanilla almond milk

1/3 cup water

1/2 tsp cinnamon

pinch of cardamom

pinch of clove

pinch of nutmeg

DIRECTIONS

Add all ingredients to a high-quality blender and blend until smooth. If you don’t have all the spices, don’t worry. You can just add the cinnamon and it will still be equally tasty. I use the NutriBullet for all my smoothies. It’s great. Never leaves any clumps behind, a snap to clean up, and a lot less expensive than the Vitamix (which I still have my eye on, mind you…)

Voila, a delicious smoothie that blends the flavors of the season with unseasonably warm weather! Don’t be alarmed, because of the spinach and blueberries, your smoothie will have a lovely blue/green color to it 🙂

 

10 Minute Garlic, Kale and Goat Cheese Scramble

KaleScramble

This scramble is a great way to start your day. It’s one of my personal breakfast staples. It’s easy and fast to make, gives me enough protein so I don’t get hungry midway through the morning, and incorporates one of my favorite greens…kale!

Total Prep Time – 5 Minutes

Total Cook Time – 5 Minutes

INGREDIENTS:

2 eggs (preferably pasture-raised)

3-4 leaves of curly green kale

2 Tbsp olive oil

1 Tbsp water

1-2 garlic cloves

8-10 cherry tomatoes, halved

1 oz herbed goat cheese

Salt and Pepper

DIRECTIONS:

Start by washing your kale and tearing the leaves into bite-sized pieces, not including any of the stem. Heat 1 Tbsp of olive oil in a stainless steel pan over medium heat. Press 1-2 cloves garlic (depending on how much you like garlic) into the pan and saute over medium heat for about 30 seconds. Add your kale and toss, making sure that you get olive oil on all the leaves. Reduce heat to medium low. Add the halved cherry tomatoes and 1 Tbsp of water, cover the pan and cook for 5 minutes stirring occasionally.

While the kale is cooking, whisk your eggs (you can add a splash of milk if you like, but I find that it’s not necessary). As I mention above, pasture-raised eggs are the BEST and I highly recommend splurging on them. Heat the other tablespoon of olive oil in a non-stick pan on medium heat. Add your eggs, stirring frequently until they are the texture you like your scrambled eggs to be. When the eggs are almost finished cooking, stir in your herbed goat cheese. Finally, add the garlic kale and tomato mixture into your cheesy eggs…and voila! Delicious, filling, and healthy meal! Season with salt and pepper as desired. Enjoy!

 

Homemade Almond Milk

I have been thinking about making almond milk for quite some time. After cutting out most dairy in my diet, I needed a replacement…especially for my morning coffee. Store-bought almond milk is okay, but it has a bunch additives, including carrageenan. You can read Andrew Weil’s opinion of carrageenan here. And oh my gosh, homemade almond milk is SO MUCH BETTER TASTING than the store-bought kind!! I am really excited to try making other iterations with different types of nuts and spices.

This version is great for coffee or adding to smoothies.

INGREDIENTS 

1 cup of raw almonds

3 cups of water

1/2 tsp vanilla extract

1/2 tsp cinnamon

You will also need a good blender and a cheese cloth. I bought regular cheese cloths, which worked pretty well but some of the pulp still came through. Next time I am going to try an ultra fine cheese cloth or a special nut milk bag (both available on Amazon!)

DIRECTIONS

Soak your almonds in water overnight in the fridge. In the morning, drain and rinse them under cold water.

Add all ingredients to your blender. Blend until smooth. Pour the mixture through your cheese cloth into a bowl or pitcher, squeezing out all the liquid. That’s it! Now you have delicious almond milk that you can store in the fridge for up to 5 days! I have read that you can use the leftover almond meal as well (for almond flour or cookies), but I haven’t tried that yet. 

Depending on what consistency you like, you can add more or less water. For reference, the ratio I used came out with a similar consistency to whole milk.

I am really excited to try this with other types of nuts and spice combinations as well! Enjoy!!