Sproutin’ Green Smoothie

¼ cup coconut milk
1/8 cup raw almonds
2 cups distilled or purified water
1 Rainbow Chard leaf
½ cup sunflower sprouts
1 ½ cups strawberries
1 cup fresh blueberries
1 banana
1 tsp flax

Blend until smooth. This smoothie is light green in color. For my own son, I put this smoothie in a travel coffee cup so he can’t see it!

Tammi Hoerner, CHHC, AADP, MH

Mmmmm Cabbage Rolls!

Melissa’s Healthy Cabbage Rolls

1 can whole pealed tomatoes
1 can tomato paste
1 good-sized head of cabbage or 2 small heads (I used a small green and a small purple)
     *reserve the best 12 leaves from the outside of the cabbage trying not to tear or damage them they will be wrapped around the rolls
1lbs ground turkey
1 egg (beaten)
1 small white onion chopped
2 cloves of garlic chopped
1 ½ tsp ground white pepper
1-2 Tbsp ground chilli powder
1 tsp ground nutmeg
1 ½ C cooked rice (I prefer Lundberg Mahogany Blend, it adds a great nutty flavor and is a raw food)
Salt & Pepper to taste

Preheat Oven to 375

Cook the rice as directed on package. While the rice is cooking boil the reserved leaves of cabbage until soft, remove from water and let drain. Place the tomatoes, tomato paste, chilli powder, and nutmeg in blender and blend till smooth. Chop the remaining cabbage and blend with the chopped onion, chopped garlic, white pepper and salt to taste. Mix together by hand the beaten egg and ground turkey and add the seasoned veggie mix and rice to the meat and egg. Form the meat mixture into balls that are a bit smaller than a baseball. Wrap the meat balls with the 2 cabbage leaves place in greased pan. Once all of the meat is used pour over the tomato sauce from the blender.

Bake 45mins @ 375

I hope that everyone enjoys this as much as my family did. This recipe works great if you need to prep it the day before you want to bake it.

Written By: Melissa Klapperich L.M.T.                http://www.amtamembers.com/melissaklapperich

Meal Planning 101

     
 
Working together, we identify many foods that work well in your body and for your busy life. Some of these foods may be new, some you’ve been eating for along time. This new knowledge may feel overwhelming when you sit down to begin shifting your meals. I have created this tip sheet to help you create your own meal plan based on the foods that we find do the best in your body. How to pull these foods into meals, where to find great meal ideas, and how to create a plan to put this new knowledge into action.
 
Collect recipes – I give lots and many recipes over the course of time we will work together, but I am not your only resource. You may look online, buy cookbooks, or visit your E-Group site on Ning. (You will have received an invitation to join this group from me, as part of my service to you)
Choose Meals – Using a blank sheet of paper, choose a set of meals for each day. Consider days you may be working and days you have off. Take time to consider special occasions or days you plan on being “out”, as well as any events you may need to take food to. Be sure to include breakfast, lunch and dinner. Keep in mind the foods we have discussed and any suggestions you have received from me during y our program so far.
Write your list – Once you have chosen meals for each day between shopping trips, use this to create your shopping list. Watch for items duplicated and simplify your list.

 

Keep in mind, you may simplify further by creating dishes with common ingredients, such as rice, or quinoa. Make this the base of your dish and see how many ways you can make it.
 
I suggest doing this meal planning every week or bi-monthly as often as you shop. Adjust it accordingly as you find new foods, recipes, and what meals work best for you.
 
To save additional time, create a binder where you keep your favorite recipes. This will narrow your search for meals and save time. Over time, you will have foods you fall back on, identify staples such as rice and almonds that you want to keep around as a frequent food you consume.
 
For more tips, be sure to keep in touch, get my newsletter, be on the Ning network, and frequent any available workshops or classes we are offering.

By:Tammi Hoerner

http://www.thenourishedlife.net/

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