Singing Bird Holistic Health Coaching

Spring Greening Juice

INGREDIENTS

½ organic English cucumber

½ green apple

2 celery stalks

1 lemon

handful of mint

DIRECTIONS

Run all ingredients through a juicer and enjoy immediately!

Blueberry Oatmeal Smoothie

INGREDIENTS

½ cup gluten free rolled oats

1 cup homemade pecan milk (recipe included below, but you could also use a non-sweetened store-bought nut milk)

1 cup blueberries

1 frozen banana

1 Tbsp almond butter

½ tsp cinnamon

DIRECTIONS

 

The night before you are going to make your smoothie, soak your oats in your nut milk overnight. Add all items to your blender, and blend until smooth!

 

As far as blenders go, I use a NutriBullet and I love it. It’s probably one of the best kitchen tools that I ever bought. I use it pretty much everyday, whether it be for smoothies, making nut milk, or milling spices.

Brussels Sprouts Hash with Bacon

INGREDIENTS

1.5 lbs of Brussels sprouts

1 medium-sized yellow onion

1 red pepper

2-3 strips of bacon (I like this uncured organic bacon from Applegate http://www.applegate.com/products/organic-sunday-bacon)

2 pasture-raised eggs (try Vital Farms eggs…just trust me on this)

3 cloves garlic

3 Tbsp + 1 tsp olive oil, divided

½ lemon, zested and juiced

¼ tsp red pepper flakes

sea salt

DIRECTIONS

Pre-heat your oven to 400 degrees. Cut your Brussels sprouts in half and cut off any hard end pieces. Lay Brussels sprouts on a baking dish and drizzle over 2 Tbsp of olive oil. Sprinkle on sea salt to taste and toss to coat. Roast in the oven for 30 minutes, shaking them up once or twice so they brown evenly.

Meanwhile, cover a second baking dish or cookie sheet in foil. Lay out your bacon pieces. They can touch, but don’t have them overlap. Ever since I learned that you could make bacon in the oven, it is my absolute favorite (works for regular and turkey bacon). Pop your bacon in the oven for about 15-20 minutes, checking regularly to make sure it’s cooking as desired. You will want to empty out the bacon grease once or twice into a jar, so that they aren’t just bathing in their own grease. But save it! Don’t throw it away…we will get to it later.

While your sprouts and your bacon are roasting, dice up your onion and peppers. Heat the remaining Tbsp of olive oil in a sauce pan and then sauté your onion and peppers till soft, about 5-10 minutes.

The bacon will be done before your Brussels sprouts are. Take the bacon out of the oven and cut it into little pieces.

When your sprouts are cooked to your liking (some like them a little more firm…I enjoy mine a bit charred on the outside and nice and soft inside), take them out of the oven. Measure out 1 Tbsp of the bacon grease that you saved and heat over medium heat in another saucepan. Mince the garlic and sauté for 30 seconds. Add the Brussels sprouts, onions, and red peppers to this saucepan and sauté for 3-5 minutes.

Throw in the zest of ½ lemon, the juice of ½ lemon, the red pepper flakes, and the bacon and toss together.

In a third and final saucepan, heat 1 tsp of olive oil over medium heat. Add your eggs and cook till over easy. You want the middle to be a little runny when pierced with a fork.

Spoon the hash into a bowl and top with your egg.

Low Sugar Margarita on the Rocks

I grew up in Texas. Therefore I think it’s natural that I love a good margarita. It’s the perfect cocktail for those hot summer nights. I know many of you are still frozen right now, but keep this in mind for July or just turn up your heater and pretend!

I know what you might be wondering…yes, you can be a health coach and still enjoy a good cocktail every now and then! Multiple studies have found that having some alcohol is actually good for you. Most of the world’s centenarians (those who live to be 100+) drink. Many drink everyday! The key is moderation. If you have one too many, all of the potential health benefits go away. Women should stick to 1-2 drinks per evening, while men should have no more than 2-3.

INGREDIENTS

3 shots of tequila

½ shot of organic raw agave nectar

2 limes, juiced

2 tangerines, juiced

DIRECTIONS

In this video you will learn how to make a delicious margarita using natural ingredients and minimal sugar!

Southwest Quinoa Bowl

Quinoa bowls are one of my favorite weeknight meals. I typically make them at least once a week. They are delicious, versatile, healthy, and QUICK! You are busy, and I know that sometimes it can seem difficult to put together a solid meal after a long day of work. I feel you. The last thing you want to do is stand in your kitchen chopping, sauteing, and mixing for hours.

Well one of the great things about quinoa is that it cooks in roughly 12 minutes. This whole meal is ready in about 30. It’s also gluten free and vegan. If you wanted to, you could add another protein like chicken breast or a baked tilapia, but personally I think it’s awesome by itself.

This makes roughly two main course meals or four side dish-sized servings.

INGREDIENTS

1 cup quinoa, rinsed

1 pint cherry tomatoes, halved

1/2 large red onion, cut into large chunks

1/3 cup cilantro, chopped

1 lime

1 large garlic clove or 2 small cloves

5 Tbsp olive oil, separated

3 large curly kale leaves, or 5 smallish ones

1/2 can black beans, rinsed and drained

1/2 avocado, sliced

1 Tbsp roasted flax seeds

1/4 tsp red pepper flakes

salt to taste

DIRECTIONS

Pre-heat oven to 400 degrees. While the oven is heating, chop your onion and halve your tomatoes. Lay them in a single layer on a cookie sheet. Drizzle with 2 Tbsp of olive oil and sprinkle with salt and pepper. Pop into the oven for 20 minutes. Stir them about halfway through.

Combine your quinoa in a pot with 2 cups water. Bring to a boil. Reduce to a simmer, cover and cook for 12-15 minutes or until all water is absorbed and the quinoa have sprouted that little curly tail.

Rinse your kale leaves and tear them from the stalk in bite-sized pieces. Heat 2 Tbsp of olive oil over medium heat in a large stainless steel skillet with a lid. Add your kale, cover and cook for 5 minutes. Stir a couple of times while the kale is cooking. You may need to turn down the heat a little, so just keep an eye on it. I actually kind of like it when it gets a bit burned and crunchy 🙂

When your quinoa is cooked, add 1 Tbsp of olive oil, the juice of 1 small lime, garlic clove(s) pressed, flax seeds, red pepper flakes and the salt to the quinoa. Stir to mix. Then stir in the rest of the ingredients, with the exception of the avocado. Spoon into bowls and add a few avocado slices and delicious salsa on top. And dinner is done!

Honey Lime Salmon Tacos with Avocado Cream

I had a request a few days ago for some recipes incorporating honey. I have been brainstorming some fun ways to use the sweet stuff in more meals and I created the following salmon taco recipe. There will be more honey recipes forthcoming, but these were just so freakin’ tasty I thought they deserved their own post! I made them yesterday with some homemade margaritas, and oh baby, did it hit the spot. I will also post the margarita recipe soon…but think good tequila, minimal sugar or processed ingredients, and lots of freshness!

This recipe is enough for two, although you will probably have leftover avocado cream.

INGREDIENTS

For the salmon you will need:

3/4 lb salmon, preferably center cut, skin removed and cut into individual portions

2 Tbs fresh lime juice

1 Tbs honey

1 Tbs diced cilantro

2 garlic cloves, minced

1/4 tsp sea salt

1/8 tsp black pepper

For the avocado cream, you will need:

1 ripe avocado, pitted and skin removed

1 jalapeno, halved and stalk removed

1/2 cup kefir (I use my homemade stuff..which was kind of the inspiration for this cream, but you can easily use the store bought variety or even plain yogurt should work)

2 cloves garlic, minced

1/3 cup cilantro

1/4 cup yellow onion, diced

Juice of 1/2 lime

Salt and Pepper to taste

DIRECTIONS

Begin by making your salmon marinade. Whisk together lime juice, honey, cilantro, garlic, salt and pepper. Pour over your salmon and allow to marinate in the fridge for 30 minutes. Ideally, I would have your fish person skin and cut the fish for you. I forgot that step, and ended up having to remove the skin as well. Good practice, but I definitely butchered it a little bit…pun intended.

While salmon is marinating, heat up your broiler. Cover a cookie sheet with foil, place your salmon on the cookie sheet. Broil roughly 6″ from the heat source for 10 minutes or until salmon is done. My broiler has two heat settings, but some don’t. For those who do, I usually start on the low setting for 8 minutes, then check it and finish at the high setting for a minute or two. This makes the top nice and browned.

For the avocado cream, simply place all of your ingredients into a food processor (or blender) and blend till it is nice and creamy. If you like a little extra spice, leave the jalapeno seeds in. If not, definitely take them out. I have also found that the spice level of jalapenos varies greatly, so taste a little bit before you put it in. Or start with half the jalapeno and then taste the cream. You can always add the other half, but once it’s in there you can’t take it out again!!

Voila! There you have delicious tacos and avocado cream! I would serve with warm corn tortillas, some type of green (cabbage would be standard for a fish taco, but I opted for sautéed kale because that is what I had on hand) and salsa. I hope you enjoy these as much as my husband and I did!!

Seared Scallops with Spinach Lemon Pesto

Scallops are one of my go-to items if I ever feel like having a bit of a fancier dinner. I don’t know what it is, but they have a certain air of sophistication about them. In this version, seared scallops are paired with a spinach lemon pesto (inspired by a recipe from the Gluten-Free Girl Every Day Cookbook) and roasted asparagus. I also made some sauteed radishes with mint because we received some in our box this week and I never know what to do with them. I made this recipe and it turned out freakin’ delicious!

INGREDIENTS

3/4 lb sea scallops (about 10-12 scallops for 2 people)

5 Tbsp of olive oil, divided

1 Tbsp butter

1 bunch of asparagus

1 cup baby spinach

1/4 cup pine nuts

1 garlic clove, peeled

Zest of 1/2 a lemon

Juice of 1 lemon

Salt and Pepper

DIRECTIONS

For the pesto: Combine the spinach, pine nuts, garlic, lemon zest and the juice of 1/2 of the lemon in a food processor. Process until crumbly. Add 3 Tbsp of olive oil, 1 Tbsp at a time, until the pesto is almost creamy.

For the Roasted Asparagus: Pre-heat your oven to 425 degrees F. Wash your asparagus and trim off the hard/brittle part of the stalk. Lay your asparagus on a cookie sheet covered with foil. Drizzle with 1 Tbsp of olive oil, juice of 1/2 lemon, and salt and pepper. Roast in the oven for 10 minutes.

For the scallops: Seared scallops are really easy and fast to make. There are only two rules to follow: make sure your pan is hot and don’t overcook them! Start by rinsing your scallops in cold water and patting dry on a paper towel. Season with salt and pepper. Heat 1 Tbsp of olive oil and 1 Tbsp of butter in a heavy pan (I use my cast iron skillet) over high heat. Wait until the fat has started smoking a little bit…that’s how you know it’s ready. Pop your scallops on and cook for a mere 1 1/2 minutes per side. Then remove them from heat immediately.

 

Mexican Hot Chocolate Overnight Oats

The following recipe was inspired by this one over at MyWholeFoodsLife.com, and when I saw it, I knew that I immediately had to make it. I am also dying to try out this Cinnamon Roll Overnight Oats recipe.

INGREDIENTS

1/2 cup of gluten free rolled oats

3/4 cup of almond milk

2 tsp cacao powder

1 tsp chia seeds

1 Tbsp crunchy almond butter

1 date roughly chopped

1/4 tsp cinnamon

1/4 tsp vanilla extract

Dash of cayenne pepper

DIRECTIONS

In a mason jar, mix your cacao powder with your almond milk until blended. Add all the other ingredients and stir until they are completely mixed. Pop that jar in the fridge overnight and when you wake up you will have overnight oatmeal ready to go!

If you like chocolate in your breakfast, then by all means, you can eat this for breakfast. It is also a great dessert or sweet-esque afternoon snack.

Arugula Salad with Mint and Asparagus

I originally got the idea for this salad from my brother. He was talking about a delicious side salad that he had made using a lot of mint. The light bulb went off! I love adding herbs to my salads because I think it adds such a nice little flavor kick, but I hadn’t tried mint before. This salad is light and refreshing, perfect for warmer weather or if you have been eating lots of heavy meals and need to freshen it up a bit. The recipe below makes two main course servings or four side salad servings. I think this would be amazing to serve with pretty much any grilled protein…chicken, salmon, steak, yum. Or it is a great light meal on its own too!

INGREDIENTS

2 cups cooked quinoa

2 cups arugula

1/2 pound of asparagus, trimmed and cut into 1-inch pieces

5 oz cherry tomatoes, halved (about 2 handfuls)

2 hard-boiled eggs, roughly chopped

A few red onion slivers to taste

2 Tbsp mint, chopped

For the dressing:

1/2 lemon, juiced

2 Tbsp olive oil

Sea salt and fresh cracked pepper to taste

DIRECTIONS


To cook quinoa, rinse 1 cup in cold water and drain. Add the quinoa and 2 cups of water to a pot and bring to a boil. Reduce heat to simmer, cover and cook for 15 minutes or until all liquid is absorbed. Let cooked quinoa cool a bit, at least 15 minutes.

Add your eggs to another pot of water, bring to a rolling boil and cook for roughly 9 minutes. Afterwards, drain and let the eggs cool in a bath of cold water. When they have cooled, peel and chop.

Meanwhile, in steamer, steam your asparagus for 3-4 minutes till crisp tender.

Add quinoa, arugula, asparagus, tomatoes, red onion, eggs, and mint to a bowl.

Squeeze the juice of 1/2 lemon over the salad. The squeezer gets a lot more juice out, so if you are squeezing by hand you may want to use the entire lemon. Drizzle over the 2 Tbsp of olive oil, and season with salt and pepper. Toss all the ingredients and you are good to go!

Roasted Vegetables

INGREDIENTS

2 organic zucchinis, cut into bite-sized pieces

1 organic red pepper, cut into chunks

1 red onion, diced

1 head of broccoli or cauliflower, florets only

1 lb brussels sprouts, halved

10 oz cherry tomoatoes (one package), cut in half

Olive Oil

Salt and Pepper

DIRECTIONS

Pre-heat oven to 400. Arrange all your veggies in a single layer on a cooking sheet. Depending on how many veggies you are using, you may have to use two sheets. Season with salt and pepper, and drizzle on olive oil. Typically, I don’t measure my olive oil, but for a full sheet I would say use roughly 2 Tbsp. I then toss the veggies with my hands to ensure they have all been seasoned and oiled up!

Pop them in the oven for 30 minutes, stirring once so that they brown evenly.

Enjoy!