Kellie Blake RDN, LD, IFNCP, CMHIMP

&

Brandi Sentz CDE, MA, RDN, LD

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606-615-2585

or 304-412-2530

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We’re heading to a cookout today and I always like to be prepared food-wise!  Remaining on my meal plan is important to me, so I always bring my own food!  I had some broccoli in the fridge that needed to be used, so I created this awesome bean and broccoli salad that can be a main entree or a side dish! 

Ingredients:

2 cups chopped broccoli 

1 red onion, chopped

1 (15oz) can pinto beans, drained and rinsed

1 (15 oz) can garbanzo beans, drained and rinsed

1 (15 oz) can great northern beans, drained and rinsed

1 (15 oz) can black beans, drained and rinsed

1/2 cup olive oil

1/4 cup pomegranate vinegar (or apple cider vinegar)

1 Tbsp dijon mustard 

1/2 tsp salt

1 tsp Italian seasoning

Directions:

Mix all ingredients well and chill for 1 hour prior to serving 

National Smoothie Day is June 21!  I'm gonna change it up and say it's National Green Smoothie Day.  I love green smoothies and have one for breakfast every day.  I find it's one of the easiest ways to get a few vegetable servings for breakfast, but it's also an easy way to pack in loads of nutrition each day.  I'm going to share my favorite green smoothie ingredients and how they can help improve your overall health and quality of life.  I'll share my top five green smoothie recipes too!

Keeping green smoothie ingredients on hand will make it easier to vary up your combinations.  All these ingredients can be stored for quite some time and your cost per smoothie is really reasonable.  Plus, the nutrition you're receiving is amazing.  Green smoothies really are one of the best options when it comes to maximizing nutrition.

Tip:  To make my mornings go more smoothly, I place all my ingredients, minus the frozen ones, in my blender pitcher at night and place it...

Today is National Eat Your Vegetables Day!  My favorite day of the year!  I have recovered from autoimmune disease and one strategy I have used to reverse my disease process and stay healthy is to wake up every day thinking about how I can consume the maximum number of vegetables possible. 

Vegetables are the foundation for overall health and we, as Americans aren’t getting nearly enough.  Many of us don’t come close to the minimum recommended amount (3 servings) and we’re lacking in variety too.  We treat vegetables as a side item, but they should be the foundation of your diet.   Vegetables provide us with valuable minerals, vitamins, fiber, phytonutrients, and water, all of which are crucial for optimal health. 

If you aren’t obtaining adequate nutrients from vegetables day in and day out, your body will suffer not only today, but and in the long run.  In fact, diets low in vegetables have been implicated in diseases such as depression, adhd, anxiety, can...

Reducing meat consumption has many health benefits, both for individuals and for the planet.  Diets high in animal products have been linked to chronic diseases, cancers, and early death.  Aside from the health implications, conventionally raised animals are often kept in less than desirable conditions and place a huge burden on the environment.  I'm always looking for interesting substitutes and had an excellent quinoa burger at the Beauty of Sprouts vegan restaurant in Sarasota, Florida.  I've been excited to try to recreate the recipe.  Quinoa is a great plant-based protein and it's super versatile.  

Ingredients:

1 cup dry quinoa

1/2 cup gluten free oats

1/4 cup oat flour

1 egg or egg substitute

1 jalapeno, chopped

2 Tbsp almond butter

4 garlic cloves, chopped

1 Tbsp coconut oil

1 (15 oz) black beans, drained and rinsed

1 tsp turmeric

2 tsp cumin

1 tsp cayenne pepper

1/2 tsp black pepper

1 tsp salt

Directions:

1. Prepare quinoa per package directions

2. M...

This recipe is a little spicy and a little sweet - perfect combination!  

Ingredients:

1 lb chicken breasts, cubed

1 red onion, cut into chunks

1 yellow onion, cut into chunks

3 multi-colored bell peppers, cut into chunks

1/2 cup PALEOCHEF peach bbq sauce

1/4 cup olive oil

1/4 tsp cumin

1/4 tsp cayenne pepper

1/2 tsp turmeric

1/2 tsp salt

Directions:

1. Mix the bbq sauce, olive oil, cumin, cayenne pepper, turmeric and salt in a large bowl.

2. Add the chicken, onions and bell peppers to the bowl and mix well.  Marinate in the fridge for at least 1 hour.

3. Preheat the oven to 375 degrees (or these can be made on the grill).

4. Alternate the chicken, onions, and bell peppers on the skewers

5. Bake for 25 minutes, rotate the skewers and bake again for 15 minutes or until an internal temperature of 165 degrees is reached.

I complete this meal with a green vegetable and cauliflower rice.  It's great for dinner, but also can be reheated for lunch!

Dinner doesn’t have to be complicated!  I love creating different combinations to put in one dish.  I choose plant-based proteins, loads of veggies, and some healthy fat.  Top it with a tasty sauce and mix it all together!  Boom, dinner is served!  

Check out this quinoa pesto bowl

INGREDIENTS:

2 cans great northern beans, drained and rinsed

1/2 c quinoa, prepared per package directions 

1 head cauliflower, chopped 

1 lb Brussels sprouts 

6 small multi-colored bell peppers

Olive oil for sauteing

1 avocado, sliced

For the pesto:

3 cups spinach

1/4 cup walnuts

1 garlic clove

Salt to taste

1 drop Young Living lemon essential oil (or juice from 1/2 lemon)

1/4 c water (omit if using lemon juice)

3 Tbsp nutritional yeast

1/4 c olive oil

DIRECTIONS:

1. Prepare quinoa per package directions. 

2. In a large sauté pan, add olive oil, cauliflower, Brussels sprouts and peppers - sauté until soft.

3. To make the pesto, add spinach, garlic, lemon, nutritional yeast, and olive oil to a food p...

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