Fruit & Egg Scramble Recipe

Tired of your usual breakfast? Looking to up your breakfast game? 

Fruit Scrambled Eggs

Ingredients:

• 3 eggs

• Handful of berries (strawberries, raspberries or blueberries)

• Small banana

Directions:

1. Crack the 3 eggs into a bowl.

2. Mash up the berries and banana in a separate bowl.

3. Add the banana and berries to the bowl with the eggs and mix everything together.

4. Add non-stick cooking spray to your pan, and cook the mixture just as you would scrambled eggs.

This breakfast is loaded with protein and fiber, and is sure to give you the energy you need to start your day. 

Chicken Rollatini with Spinach

Ingredients: 

• 8 thin chicken cutlets (approximately 3 oz each)

• 1/2 cup panko breadcrumbs (gluten free options available)

• 1/4 cup grated parmesan cheese

• 6 tablespoons egg whites

• 5 oz organic spinach

• 6 tbsp goat cheese

• Olive oil non-stick spray

• 1 cup of marinara sauce

• Salt and pepper to taste

Directions: 

1. Preheat oven to 450°.

2. Wash and dry cutlets, season with salt and pepper.

3. Lightly spray a baking dish with non-stick spray.

4. Combine breadcrumbs with 2 tbsp grated cheese in one bowl, and 1/4 cup egg whites in another bowl.

5. Combine the remaining grated cheese, spinach, 2 tbsp egg whites, and goat cheese.

6. Lay chicken cutlets down on a clean working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

7. Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish.

8. Repeat with the remaining chicken. When finished, lightly spray with olive oil.

9. Bake for 25 minutes.

10. Remove from oven, top with sauce and leftover parmesan cheese.

11. Bake approximately 3 more minutes, until cheese is melted and bubbling.

12. Serve with additional sauce on the side.

Revitalize & Renew Book Launch Party - This Friday!

Don't forget to join us this Friday!!

Revitalize & Renew: Book Launch Party!

Join Lean and Green Body®'s Jennifer Khosla for the launch of her debut book, Revitalize & Renew: 7 Days to a Healthier You!

WHAT: Revitalize & Renew Book Launch Party.  Open wine bar, live music by DJ Memphis, book discussion, book signing

WHEN: Friday, February 9th, 6:00-8:00 PM

WHERE: Delicious Raw - Pavilion.  8925 Tamiami Trail N, Naples, FL

Revitalize & Renew Book Tour at Revival Yoga

Join health and wellness expert and E-RYT 200 hr, Jennifer Khosla, owner and founder of Lean and Green Body® on January 28th. 

Jennifer will be leading us through a detoxing yoga class followed by a nutrition discussion promoting her new book ‘Revitalize and Renew: 7 Days to a Healthier You’. Fresh pressed juice will be served after the yoga class.

Reserve your spot today!

The Lean and Green Body® Studio is Open!

Studio is Open!

800 5th Ave S

Naples, Fl 34102

Schedule your appointment today!

(239) 290-3482

6 Ways to Wind Down Without Wine

Many of us get into the habit of having a glass of wine in the evening to help us relax. The holidays are no help with this - and often lead to more than one glass. Now that 2018 is here and the New Year’s resolutions and promises are in full swing, it’s time we switch up our evening routine. 

Wine can be comforting in the evenings, but are there perhaps healthier ways for us to wind down and relax? 

1. Meditate.

Coming home to breathe and meditate, even if it’s only 5 minutes, can help you to relax and let go of your day. It can sometimes be difficult to make the transition from the day to day hustle to family and home life; this is where meditation steps in. Meditation can help you breathe through your day, take it all in, and exhale and let it all go. 

2. Take a bath.

Taking a warm bath, especially with lavender epsom salts, can help you unwind and relax from a long day. The epsom salts will help to alleviate sore muscles, aches, pain, and the lavender will help to calm your mind. 

3. Read.

Sometimes picking up a good book at the end of the day and “escaping” can be exactly what you need. There are so many options depending upon your mood and the day. Perhaps you are looking for something motivating, inspiring or maybe you just want to escape and dive into the lives of the characters on the pages. 

4. Go for a walk.

Get outside, and breathe in the fresh air. Many of us are trapped inside offices all day, and this is your time to get a bit of exercise and enjoy nature. Clear your mind, let go of your day, and just walk. Perhaps you take your partner or dog with you, or maybe you take this time for just you. 

5. Journal.

Come home and write down your thoughts about the day, your hopes and dreams for tomorrow. Perhaps reviewing a to-do/to-be list and creating new objectives for tomorrow. 

6.  Spend time with loved ones.

Presence is a gift, for ourselves and others. 

How do you choose to wind down at the end of the day? 

Holiday Cookie Recipes

This year I will be making my favorite Peanut Butter Cookies!

The cookies are gluten free, dairy free and flourless! 

Peanut Butter Cookies

Ingredients

• 2 cups of creamy organic peanut butter or almond butter

• 2 cups organic coconut sugar

• 2 cage free eggs

• 1 bag of dark chocolate kisses

Directions

1. Preheat oven to 350 degrees

2. Mix all ingredients together, and create 1 inch cookie dough balls from ingredients

3. Place the cookie dough on a greased cookie sheet

4. Bake cookies for 8 minutes

5. Take cookies out and add dark chocolate kisses to each cookie, the trick is to twist the chocolate as you press it into the cookie

6. Place back in the oven for an additional minute

7. Take out of the oven and place on a cooling rack.

8. Enjoy!

I am also going to try out a new recipe this year from Kelly Leveque, author of Body Love! 

Pecan Thumbprint Cookie

Ingredients

• 1 cup creamy raw pecan butter (homemade: pecans pulsed in a food processor until creamy)

• ¾ cup coconut sugar

• 1 egg

• 1 teaspoon baking soda

• ¼ teaspoon salt

• 3 tbsp chopped pecans, extra 2 tbsp for topping.

• Honey for drizzle.

Directions

1. Preheat oven to 350 degrees.

2. Mix pecan butter, sugar, egg, baking soda salt, and chopped pecans.

3. Make 1-inch balls and cook 8-10 minutes.

4. Drizzle with honey and top with extra chopped pecans.

Free Beachfront Workout This Saturday!

Join us this Saturday, December 16, for a FREE beach front workout! These free workouts are designed to inspire, motivate and empower our community to live their best lives. 

Delicious Raw will be serving up fresh pressed juice and snacks after the workout!

Holiday Gift Guide

Perfect for the health and wellness enthusiast in your life!

MAZI Towels 

$44

Perfect for yoga, beach, hiking or wherever your next adventure takes you! 

For every towel purchased, this company plants a tree!

INEYT Yoga Mat Towels and Hand Towels

$14-$34

Perfect for the yogi in your life. These towels showcase some beautiful colors and patterns sure to inspire you!

Lifefactory 22 oz BPA-Free Glass Water Bottle

$16+

These have been my favorite water bottles for the past five years! I prefer to use glass over plastic and love how easy these are to clean.

The Universe Has Your Back by Gabrielle Bernstein

$10+

This book guides you in letting go of what is holding you back. It helps you to let go of the fear and to be open to what is waiting for you. One of my favorite books I’ve read this year.

Mikalyn Yoga Straps

$24.99 +

These yoga straps make carrying your mat hip. Find the strap that matches your style!

Manduka Yoga Mat

$42+

My favorite yoga mat, and the only mat I have used since 2011! I use the Manduka Pro daily for my practice, but love bringing the Manduka Superlite Mat whenever I travel!

Harney and Sons Tea

$6+

Love this tea and the family behind this company. I grew up in the same town as this tea family. Even though I moved away, I still enjoy it daily and it reminds me of home.

Favorite flavor for this season :  Hot Cinnamon

Fitbit Alta

$149

Track your sleep, workouts, and stay on track with this fit bit! This new sleek design comes in a variety of colors and the battery last 7 days!

** This is not a sponsored post, just simply a few of our favorite products!

Lean and Green Body® Reading List

Every month we will be sharing our favorite books of the month. 

Please comment below with some of your favorite books. 

This will be like a book club, without the weekly commitment. 

Look forward to hearing your feedback! 

Be Well,

Jennifer

Journey to the Heart by Melody Beattie

Daily meditations and passages to help you navigate life and find freedom. I enjoy reading the daily passages while having my cup of tea every morning.  Click here to find on Amazon.

The Universe Has Your Back by Gabrielle Bernstein

One of the favorite books of 2017. This book discusses a bit about Gabrielle’s past, and how she discovered that the Universe is there to support us and love us. This book will help you in all areas of life, and just as the title says it will help you transform fear into faith.  Click here to find on Amazon.

Body Love by Kelly Leveque

This book showcases Kelly’s Fab 4 smoothies and meals, and makes loving your body and fueling your body accessible for everyone.  Click here to find on Amazon.

Spicy Fennel Shrimp

Ingredients

• 24 large shrimp - tails on, deveined

• 2 teaspoons fennel seed

• 1 teaspoon red pepper flakes

• Pink Himalayan sea salt and freshly ground black pepper

• 2 lemons, zested and juiced

• 4 cloves garlic, grated

• 1/4 cup extra-virgin olive oil

Directions

1. Place shrimp in a bowl and season with fennel, red pepper flakes, salt and pepper to taste, and the zest of 2 lemons.

2. Add garlic and oil and use your hands to coat shrimp evenly.

3. Heat a skillet to medium-high and cook shrimp until pink and firm, add the juice of 2 lemons to the shrimp and serve immediately.

Thanksgiving

This year has flown by, and I am still in disbelief that tomorrow is Thanksgiving!

The holidays can be a stressful time…pressure to cook the perfect Thanksgiving meal, invitations to the whole family, making sure not to leave anyone out, ugh and then what if you forgot something, all while being the perfect host?! No pressure.

This year my husband and I have decided to ditch the traditional Thanksgiving in lieu of something that felt more like us.

We are hosting Thanksgiving, 6 people in our tiny beachside bungalow…maybe we should rethink hosting? (wink) j/k. We are thrilled to be hosting our families at our home for our second Thanksgiving as a married couple.

We decided to host Thanksgiving last year, while sitting in an empty hotel bar last Thanksgiving. (never again) 

Thanksgiving is a time to be together with family, and loved ones. Life is very short so we try to cherish every holiday with our families and friends. 

This Thanksgiving we will be spending the day at the beach, not a slave to the kitchen. 

We have decided to make our own traditions as Husband and Wife.

We will be cooking turkey -- hello crock pot! -- sweet potato fries, gluten free stuffing, sautéed Brussels sprouts, and a large salad. Serving up a gluten free dairy free pumpkin bread for dessert!

The whole meal will be gluten free, dairy free and will include lots of greens! No food coma over here!

Typically the holidays are all about food, and someone is usually chained to the kitchen all day, missing out on valuable time with family and friends. 

We are rethinking the holidays, and reassigning our priorities this Thanksgiving. Family over everything.

Have a wonderful Thanksgiving and soak up this time with loved ones!!

xx

Jennifer and the Lean and Green Body Team

How to Make Quinoa and Roasted Pepper Chili

Ingredients

• 2 red bell peppers

• 2 poblano chiles

• 4 teaspoons grapeseed oil

• 3 cups chopped zucchini

• 1 1/2 cups chopped onion

• 4 garlic cloves, minced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• 1/2 cup water

• 1/3 cup uncooked quinoa, rinsed

• 1/4 teaspoon kosher salt

• 1 (14.5-ounce) can fire-roasted diced tomatoes, undrained

• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained

• 1 cup bone broth or vegetable broth

Directions

1. Preheat broiler.

2. Cut bell peppers and chiles in half lengthwise; discard seeds. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Remove and let stand 10 minutes. Peel and coarsely chop.

3. Heat a large skillet on medium-high heat. Add oil to pan; swirl to coat the pan.

4. Add zucchini, onion, and garlic; sauté 4 minutes.

5. Stir in chili powder, cumin, and paprika; sauté for approximately 30 seconds.

6. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil.

7. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

How to Make my Golden Summer Squash and Corn Soup

Ingredients

• 1 tablespoon grapeseed oil

• 1 medium shallot, chopped

• 2 medium summer squash, (about 1 pound), diced

• 3 teaspoons of chopped thyme and/or oregano

• 1 14-ounce can of bone broth, or reduced sodium vegetable broth

• 1/4 teaspoon salt

• 1 cup fresh corn kernels, (from 1 large ear)

• 1 teaspoon lemon juice

• 1/4 cup crumbled feta cheese

Directions

1. Heat oil in a large saucepan over medium heat.

2. Add shallot and cook, stirring for approximately 1 minute.

3. Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes.

4. Add broth and salt; bring to a boil.

5. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more.

6. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.)

7. Return the soup to the pan and stir in corn.

8. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes.

9. Remove from the heat; stir in lemon juice.

10. Serve garnished with the remaining 2 teaspoons herbs and feta.

Foods for Lung Health

According to the American Cancer Society, every year more people die from lung cancer than any other type of cancer. Lung cancer is the second most prevalent cancer in both men and women.  

Stop smoking and eliminate second-hand smoke from your life, this will help decrease your risk of lung cancer. There is also a nutritional component that aids in reducing risk. “You are what you eat” eating foods that support the lungs and respiratory system can help to prevent disease and heal the lungs. 

Consuming a diet rich in fruits, vegetables, nuts, whole grains and omega-3’s can help to prevent disease and illness. Eliminating processed foods and refined grains, fatty or processed meats and sugary drinks will keep your body healthy. 

“Let thy food be thy medicine, and thy medicine be thy food.” - Hippocrates

Nutritional support for lung health

Water 

Water plays a huge role in our health and aids in the elimination of toxins from our body. Pure water keeps our blood flowing, our lungs hydrated and the mucus flowing. It’s essential to keep the mucus at the right consistency for the cilia to move the mucus, along with toxins, out of our body. 

Garlic and Onions

This is a powerful anti-inflammatory duo that also helps to lower cholesterol and fight infection. 

Ginger 

Ginger is vital for lung health. This spice is an anti-inflammatory and helps to eliminate pollutants and toxins from our lungs. 

Chili Peppers

These spicy peppers are loaded with capsaicin which has been proven to stimulate mucus membranes and to fight infection and improve blood flow. 

Cruciferous Vegetables 

Broccoli, cauliflower, kale, cabbage and brussel sprouts have been shown to decrease your risk of developing lung cancer and may even stop the progression of this disease. Cruciferous vegetables are packed with potent antioxidants and chlorophyll, helping to prevent any disease or illness.

Pomegranates 

Pomegranates and pomegranate juice has been shown to reduce the growth and slow the progression of lung cancer. 

Turmeric 

Tumeric contains curcumin, a chemopreventative agent, that protects the lung cells from toxins; thus preventing lung cancer and disease. Curcumin protects our airways from harmful chemicals and toxins.

Grapefruit

Grapefruits contain a flavonoid called naringin, which has been shown to inhibit the activation of cancer. This citrus fruit also contains high amounts of lycopene, and is especially beneficial in cleansing the lungs and body after you quit smoking.

Carrots

This root vegetable is rich in beta carotene, Vitamin A, Vitamin C, and Vitamin K which lower our chance of developing lung disease. 

Oranges

Oranges are rich in Vitamin C and Vitamin B6 which help the lungs transfer oxygen.

In loving memory of my father-in-law, Chetan Khosla

My Number 1 Trick of the Trade

Clients often ask me what my number one health trick is, well here it is....Apple Cider Vinegar! I’m obsessed with this stuff. It literally helps with everything from the common cold, to weight loss, to digestion and food poisoning. Bragg’s apple cider vinegar is a staple in my daily diet, and is always on hand when we travel. 

When you first start taking Bragg’s apple cider vinegar, you want to start slowly. Begin with 1 TBSP of apple cider vinegar mixed with water, anywhere from 2-8 ounces of water. I recommend consuming this first thing in the morning on an empty stomach. Once your body has adjusted to the vinegar, approximately one month, you may increase to 2 TBSP per day mixed with water. You will feel the benefits almost immediately. 

I currently only use Bragg’s because it contains “the mother” which is why it is so beneficial and healing. 

Keep reading to learn more about this healing vinegar! 

Apple cider vinegar has been around for over 1,000 years...and more specifically Bragg’s has been around for 80 years. This vinegar cures, prevents, and treats hundreds of aliments, here are just a few... 

Helps to promote youthful skin and vibrant healthy body

Helps remove artery plaque, infections and body toxins

Helps fight germs, viruses, bacteria and mold naturally

Helps retard old age onset in humans, pets and farm animals

Helps regulate calcium metabolism 

Helps keep blood the right consistency

Helps regulate women’s menstruation, relives PMS, and UTI

Helps normalize urine pH, relieving the frequent urge to urinate

Helps digestion, absorption of food or nutrients, and helps balance pH 

Helps relieve sore throats, laryngitis, throat tickles, and cleans out throat and gum toxins

Helps protect against food poisoning and even brings relief if you do get it

Helps detox the body so sinus, asthma and flu sufferers can breathe easier and more normally

Helps banish acne, athlete’s foot, soothes burns, and sunburns 

Helps prevent itchy scalp, baldness and dry hair 

Helps banish dandruff, rashes, and shingles 

Helps fight arthritis and helps remove crystals and toxins from joints, tissues, organs and entire body 

Helps control and normalize body weight 

* This blog, as with all of our blog posts, are our own opinions and are not sponsored advertisements. We simply love sharing what works best for us! 

Chia Seeds

These tiny seeds pack a big punch!

Combat Diabetes

Chia seeds help to combat disease and are currently being studied as a natural treatment for type-2 diabetes. Due to the gelatinous coating, when combined with liquid, chia seeds are able to slow down digestion and prevent blood sugar spikes.

Fiber

A one-ounce serving of chia seeds has 11 grams of dietary fiber — approximately a third of the recommended daily intake for adults.

Omega-3’s

A one-ounce serving of chia seeds contains 5 grams of omega-3 fatty acids, which are vital for brain health and are a potent anti-inflammatory. 

Stronger Teeth And Bones

One-ounce of chia seeds has 18% of the recommended daily intake of calcium, helping to maintain bone and oral health, and prevent osteoporosis.

Manganese 

One-ounce of chia seeds has 30% of your recommended daily intake for manganese. This mineral is essential for bone health and helps our body utilize other nutrients like biotin and thiamin. 

Phosphorus

One-ounce of chia seeds contains 27% of your recommended daily intake of phosphorus. Chia seeds help to maintain healthy bones and teeth.

Protein 

Chia seeds offer a great source of protein for vegetarians, and do not contain any cholesterol! A one-ounce serving of these super seeds has 4.4 grams of protein, nearly 10% of the daily value.

Fight Belly Fat

Chia seeds have a stabilizing effect on blood sugar. They help to fight insulin resistance, which is tied to an increase in belly fat. 

Get Full Faster

Tryptophan, an amino acid found in turkey, is also found in chia seeds. Tryptophan is commonly known for that desire to take a nap after Thanksgiving dinner, but it also helps regulate appetite, sleep and improve mood.

Improve Heart Health

The Cleveland Clinic reported that chia seeds have been proven to improve blood pressure in patients with diabetes, and help to lower your LDL cholesterol (bad) and increase your HDL cholesterol (good). 

Clean Protein Options

Almonds 

Almonds are a good source of healthy fats, protein, and fiber. Nuts are not a complete protein because they do not contain the full amino acid profile, but are a great addition to your diet. Almonds are packed with 30 grams of protein per one cup. 

Spirulina 

Spirulina is a true superfood. It is approximately 70% complete protein in its natural state, much higher than most unprocessed foods. The protein in spirulina is approximately 90% digestible, with no cellulose in the cell walls, it is very easy for the body to break down and digest. 

Wild Fish 

Not all fish is created equal. It’s extremely important to know where your fish comes from and always go for wild caught. Consuming farmed fish is the same as consuming caged chickens; their diet is not pure, they are often sick, and many are full of antibiotics and other chemicals. 

Quinoa 

Quinoa is a complete protein, meaning it contains all 9 essential amino acids and an excellent addition to your weekly diet. Quinoa contains 8 grams of protein per one cup. This is an easy-to-cook grain and can be substituted for rice or pasta in almost every dish. 

Cage Free Eggs 

Cage Free is essential when it comes to eggs. Caged chickens produce eggs that can be more difficult to digest, less nutrient dense, and come from chickens that have been loaded with antibiotics and chemicals. Cage Free eggs are rich in many essential vitamins and minerals that our bodies require on a daily basis. 

Hemp Seeds 

Hemp seeds do not contain gluten, soy, or dairy and are perfect for those with food allergies. One tablespoon of hemp seeds contains only 40 calories and 5 grams of protein. These seeds can be sprinkled on your yogurt, smoothie bowl, or even on top of your salad. Hemp seeds are a complete protein, containing all 9 essential amino acids, and are easy for your body to digest. 

Chia Seeds 

Chia seeds are a complete protein, containing all 9 essential amino acids. Chia seeds are high in fiber, protein (approximately 5 grams of protein in 2 tablespoons), and the anti-inflammatory omega-3 fatty acids. These tiny seeds are nutrient dense and easy for your body to break down and utilize. 

Lentils 

Lentils are a clean protein, but they are not a complete protein unless they are combined with a grain such as rice or quinoa. Lentils are a great source of amino acids, vitamins, minerals and fiber - keeping you full! 

Pea and Rice Proteins

Pea and rice proteins are hypoallergenic and are suitable for almost everyone. These gentle proteins are generally free of dairy, gluten, and soy. They are easily digestible. Pea and rice proteins can help you reach your health and fitness goals. They have been shown to be effective for muscle building, keeping you satiated, and helping you recover from your workouts. 

How to Make my Fall Chili Recipe

This recipe is perfect for fall days, as the leaves begin to turn and there is a chill in the air. It’s also a hit on Football Sundays with family and friends.

Ingredients

• 1 tablespoon grapeseed oil

• 1 small jalapeño, minced

• 1 large red onion, diced

• 2 teaspoons red wine vinegar

• 1 large clove garlic, minced

• 1 1/4 cups low-sodium vegetable or chicken broth

• 1 cup canned crushed roasted tomatoes

• 1 1/2 tablespoons chili powder

• 1/4 teaspoon of ground cinnamon (optional)

• Two 15-ounce cans beans (such as kidney and black), rinsed and drained

• 2 tablespoons chopped fresh cilantro

• 2 cups cooked brown rice

• 1/2 cup finely shredded extra-sharp Cheddar (optional)

Directions

1. Heat the oil in a large saucepan over medium-high heat; add the jalapeños, onions and vinegar and cook, stirring, until softened, about 5 minutes.

2. Add the garlic and cook about 30 seconds.

3. Stir in the broth, tomatoes, chili powder and cinnamon, and increase the heat to high. Bring to a full boil and cook for 1 minute.

4. Stir in the beans and return to a full boil. Reduce the heat to medium and simmer until just slightly thickened but still soupy, about 5 minutes. Stir in the cilantro.

5. Fill each bowl with about 1/2 cup of rice. Ladle the chili on top, sprinkle with the Cheddar and serve.