How to Make all of my Favorite Fall Recipes!

Fall is here and I am sharing a few of my favorite Fall recipes.

Golden Summer Squash & Corn Soup

Soup season is here, and this one is a super cozy one perfect for October.

Click here for the full recipe!

Fall Chili Recipe

A favorite for football Sunday and chilly Fall evenings.

Click here for the full recipe.

Roasted Sweet Potatoes

One of my husband’s absolute favorite dishes!

Click here for the full recipe.

Vegetarian Warm Quinoa Salad

This is the perfect dish to help you meal prep through the week. Enjoy for dinner with your family, and then take leftovers for lunch! Not a vegetarian no problem, add some grilled chicken for some extra protein.

Click here for the full recipe.

Mashed Cinnamon Sweet Potatoes

The perfect addition to any holiday meal or family dinner.

Click here for the full recipe.

How to Make Mashed Cinnamon Sweet Potatoes

Mashed Sweet Potatoes

Serves 4

Ingredients:

2 large sweet potatoes

Pink himalyean sea salt

1/4 Cup of unflavored almond milk (or milk of your choice)

3 TBSP of vegan butter (or butter of your choice)

1/2 tsp ground cinnamon

Ground black pepper (to taste)

Directions:

Wash and peel sweet potatoes.

Rough cut potatoes into cube size pieces.

Place potatoes into a large sauce pan and cover with water, add 1 TBSP of sea salt and bring water to a boil.

Once boiling reduce to a simmer, partially covering pan with lid. Cook potatoes for approx. 15 minutes or until tender.

Drain water, add milk and butter and mash potatoes.

Stir in cinnamon and black pepper.

Enjoy!

How to Make Blueberry Ice Cubes

I love water, but sometimes you want a little something extra!

Lately I’ve been obsessed with making blueberry ice cubes. They are a super simple way to jazz up your pitcher or even your water bottle.

Blueberry Ice Cubes

Ingredients:

Organic blueberries

Water

Directions:

Wash blueberries and place one in each ice cube slot in the tray.

Then fill the ice cubes tray with water.

Place in freezer for several hours or until firm.

Add to your favorite pitcher or water glass!

I recently added them to a pitcher of lemonade and it was a big hit!

Kale Chip Recipe!

Sharing one of my favorite Fall recipes! This is always a crowd favorite..and best part kids love it too!

Kale Chips

Ingredients:

1 bunch of kale

1 tablespoon of olive oil

1 teaspoon of sea salt and pepper mixed

Instructions:

Preheat oven to 350 degrees F

Line a cookie sheet with parchment paper.

With a knife or kitchen shears carefully remove the stems from the leaves, and tear the leaves into bit size pieces.

Wash kale and dry completely.

Drizzle olive oil, salt and pepper onto kale.

Bake 10-15 minutes, edges should be brown but not burnt.

Tip: Add shaved parmesan cheese or your favorite spices to these chips for fun new flavors!

4 Benefits of Rainbow Chard

I’ve always loved rainbow chard for it’s vibrant colors, but it’s so much more than a beautiful vegetable!! Kale may be the “king of greens” but rainbow chard is packed with nutrients and so many health benefits!

Here are 4 Benefits of Rainbow Chard…

Super high in Vitamin K and Vitamin A. Just one cup of cooked rainbow chard had over 700% of the RDI for Vitamin K and over 200% of the RDI for Vitamin A. (RDI = recommended daily allowance)

Packed with antioxidants like polyphenols, beta-carotene, quercetin and kaempferol which help to not only fight disease in the body (and prevent it) but they also help to fight free radicals.

Loaded with fiber, one cup of cooked rainbow chard has almost 4 grams of fiber…that’s amazing! Fiber is one of the best ways to naturally lower your cholesterol. A high fiber diet helps to manage heart disease, diabetes, and weight.

Rainbow chard helps to keep your heart healthy with heart healthy nutrients like potassium, calcium, magnesium and essential minerals. These nutrients help to regulate your blood pressure and lower inflammation in the body - helping to prevent heart disease.

What’s your favorite way to eat rainbow chard? Comment below and let me know!

Photo By Jontel Chere

Two Reasons to Add Hemp Hearts to Your Diet Today!

One of my favorite ways to sneak a little extra protein and fiber into my salads are with hemp hearts.

These tiny little seeds are full of protein, fiber, and omega-3’s.

One serving of hemp hearts has approximately 10 grams of protein, and 12 grams of omega-3 fatty acids! That’s incredible! These little seeds pack a big punch.

I am currently loving Manitoba hemp hearts, they are available in my Amazon Store for only $7! This is a steal. Click HERE to check them out.

I love these because they are easy to travel with and I frequently bring them with me on the go.

Have you tried them yet? Comment below and let me know your thoughts!

Photo By Jontel Chere

10 Non-Dairy Foods that are High in Calcium

I’m hoping by now that we all understand the importance of calcium in our diet. Calcium is essential for our heart, our bones, our nerves and so much more. Many Americans turn to dairy to achieve appropriate levels of calcium in their diet, however these sources are typically fortified with calcium and do not naturally contain high levels (if any) of calcium. There are several non-dairy food items that are natural high in calcium and extremely beneficial for your health.

10 Non-Dairy Foods that are High in Calcium

1. Kale and leafy green vegetables

2. Chia seeds

3. Sardines

4. Canned salmon

5. Lentils and beans

6. Almonds

7. Rhubarb

8. Amaranth

9. Edamame

10. Figs

* New Recipe * Strawberry Milkshake

Sharing a Lean and Green Body® approved Strawberry Milkshake recipe!

This recipe is so good I’ve been having it almost daily. Hope you enjoy!

Strawberry Milkshake

Ingredients:

8oz almond milk (or milk of choice)

1 scoop of Garden of Life Raw Protein - vanilla

2 TBSP organic chia seeds

1/2 Cup frozen organic strawberries

Directions:

Blend all ingredients together & enjoy!

Get Food Allergy Tested Today!

Struggling with brain fog, fatigue, upset stomach… it could be food allergies!

As a Certified Holistic Nutritionist one of my specialities is food allergies. As someone who has several food allergies this is an area of expertise that hits close to home. I love working with my clients and helping them to discover what (if any) food allergies they may have.

Food allergies look different on everyone, and symptoms can range from:

brain fog

fatigue

itching or tingling in mouth

hives

eczema

rashes

dizzy or lightened

nasal congestion

wheezing

nausea and vomitting

abdominal pain

diarrhea

anaphylaxis

One of the most affective ways to test for food allergies is through a delayed food allergy blood work panel. Once the results are in we meet to review the blood work and create a plan of action moving forward.

Everyone’s body is different, but having clients struggle with unknown food allergies for years and finally discovering the underlying problem has transformed their life and their health for the better.

One simple blood test can tell you what foods you should completely avoid, what foods you are sensitive to and may want to limit, and what foods you can eat freely!

I have seen first hand how this test can change lives. If you are struggling with food allergies, or any of the unknown symptoms listed above, consider getting tested.

To schedule your food allergy test email jennifer@leanandgreenbody.com today!

Photo By Jontel Chere

4 Ingredient Vegan Power Bowl

I get a ton of questions about vegan meals and I thought it would be the perfect time to share one of my favorite vegan power bowls with you!

This has quickly become one of my favorite recipes, and recently I find myself eating it several times per week.

The combination of the different textures and tastes really does it for me!

Lean and Green Body® 4 Ingredient Vegan Power Bowl

Ingredients:

organic chickpeas (roast them using my recipe HERE)

organic spinach

organic mushrooms

organic quinoa

Directions:

cook quinoa as per directions on box/bag

steam spinach and mushrooms together (I like to use a little bone broth for extra protein and collagen)

create bowl…add quinoa first, layer with steamed spinach and mushrooms, top with roasted chickpeas

This dish is packed with fiber, protein and greens and is sure to keep you full and energized for several hours.

My recipe is super simple…and typically create leftovers…so you can eat healthy for days to come!

Enjoy!

4 Ways to Eat a Better Breakfast

Many of us unknowingly are eating dessert for breakfast, and it’s ruining our day. The spike in glucose from our high sugar breakfast gives us the energy kick we need to arrive at work, only to quickly drop before our 10a meeting.

Here are 4 ways to eat a better breakfast!

Cut out the sugar. Did you know that 4 grams of sugar equal 1 teaspoon of sugar! That’s a lot. The worst part is the average yogurt contains upwards of 15+ grams of sugar, that’s over 3 teaspoons of sugar to start the day. Cereals are just as bad ranging from 4 grams (for the “healthier” cereal) to 16+ grams of sugar per 1 cup.

Start your day with protein, healthy fat & fiber. Starting your day with a smoothie or protein bowl packed with nutrients, vitamins, minerals and enzymes will give your body (and your brain) the fuel it needs to get you through the morning.

Sit down and eat. Many of us are often so rushed in the mornings, we either eat a few bites of breakfast standing at the counter or we eat in our cars on the way to work. Sorry, but this is a big no go. They may seem convenient, but they are terrible for your digestive system and will ultimately wreck havoc on your GI tract within a few hours. Wake up a few minutes earlier, sit down and eat a relaxed breakfast… your belly with thank you!

Limit your beverages. Limit your beverages to 8 oz of room temperature water, tea or coffee (ideally water!) when you are eating. Sometimes we drink so much right before we eat or during our meal that we interfere with our digestion. Our bodies are incredible machines and our digestion is a prime example of us…when we treat it well. Limiting your beverages to 8 oz or less and warm beverages during meals will aid in better digestion. No one wants to go to work with gas, bloating, or a belly ache.

Instead of relying on your coffee to get you through to lunch - rely on your breakfast. Learn how to fuel your body, and watch the brain fog and fatigue fad away!

I feel like I could dive so much deeper into this topic, comment below and let me know if you are interested and what questions you have! xx

6 Benefits of Adding Vegan Days to Your Diet

The vegan or vegetarian lifestyle may not be for you, but adding just 1 or 2 vegan or vegetarian days in to your diet per week can have a tremendous impact on your health!

I recently posted a blog with an update on how I’ve changed my diet this past year, and how I am feeling eating mostly vegan. Check it out HERE

Here are 6 ways adding vegan or vegetarian days into your diet can boost your health:

Better digestion! Animal protein is really tough for our bodies to digestion, breakdown, assimilate and eliminate; so when we take it out of the equation we often experience better and easier digestion.

More energy! Like I mentioned above animal protein is really tough for our bodies to breakdown, it takes a lot of our energy away from our personality, our work, our endurance to breakdown and digest meat; so when we take it out of the equation even for a day or two, we experience more energy and vitality.

More nutrients. Vegan and vegetarian diets are typically much more nutrient dense, and tend to be higher in fiber, potassium, magnesium, folate and Vitamin A, C, E, and K.

Find a healthy weight. A diet free from animal protein and animal fat can lead to weight loss, and will allow your body to naturally find it’s perfect weight. Much of this has to do with the three previous points: better digestion, more energy, and more nutrients.

Lower blood sugar levels. A vegan and vegetarian diet tends to promote lower glucose levels, better A1C numbers, and lowers ones risk of developing type 2 diabetes.

Heart health and lower cholesterol. It is well documented that a vegan and vegetarian diet can help to lower cholesterol levels. After all cholesterol comes from animal products so when we eliminate or limit these our cholesterol levels naturally drop. Decreasing the amount of animal protein and animal fat will also benefit our heart, and prevent or help with clogged arteries and decreased heart function due to poor dietary choices.

I believe that some people do require more animal protein than others; but I also believe that we do not need nearly as much as many assume we do. I am here to educate you and provide you with science based facts. There are several reasons to add vegan days into your diet, and your health is just one.

Would love to know if you have any questions on adding in vegan days or if you’ve already incorporated them into your weekly routine! Comment below and let me know! xx

Photo By Jontel Chere

Life Update! I've made some major changes to my diet...

I have made some major changes to my diet this year, and thought it was time to let you in on what I’ve been doing!

To start I just want to say that aside from food allergies I really dislike food labels. I’m not a fan of all the trendy diets and my education shows that many will lead to organ issues down the road. {terrible!}

Instead I prefer to eat mindfully and intuitively. If you’ve been reading my blog for some time you know that I avoid gluten, dairy and eggs due to food allergies; other than that I listen to my body and eat according to what it needs. I do not deprive and I do not restrict.

 Let me just add that I am at a point in my life and through lots of nutrition school, (college, graduate and post graduate work in nutrition) so when I say I do not deprive and I do not restrict - it does not mean that I sit home eating a box of cookies and a bag of chips. No way! It has taken me a long time but I have a really healthy relationship with food, and I understand how certain foods make me feel. I am at the point now where I would rather feel amazing and vibrant all the time, so I avoid foods that will take away my energy and my vibrancy. My energy is too precious to be wasted.

That being said I have never been a big fan of animal protein. In the past six months I’ve intuitively been making conscious changes and listening to my body and I have pulled away from meat even more; not for diet reasons I simply just do not have a taste for it right now. This may change one day, and I am open to that as well. I eat animal protein (wild caught, wild raised, organic) when I desire it; right now that is about 0-2 times per week. This may seem unattainable or unrealistic to some, but it wasn’t a conscious change. I didn’t wake up one day and say I think I’m going to stop eating meat, no lol. Instead I intuitively listened to what my body was asking for…

….and I have to say I have never felt better.

So although I do not attach myself to the vegetarian or vegan label (because I will eat meat if I desire it, plus I drink bone broth, use collagen, and bee pollen) I do find that adding vegan or vegetarian days into your diet can do wonders for you body.

I would love to know what diet changes you have made lately, or are trying to make?

Photo By Jontel Chere

Learn the Benefits of Apple Cider Vinegar

Apple Cider Vinegar {ACV} is an incredibly healing tonic, and has been used for over 1,000 years to treat and cure a variety of aliments.

I love Bragg’s Apple Cider Vinegar because it is organic, pure, contains “the Mother”…essentially all the good stuff…and this company has been around for over 80 years!

When using Apple Cider Vinegar it is important to ALWAYS mix it with water - you never want to drink it straight. I mix about 1-2 TBSP of ACV with 4-8 oz of water. You can add more or less water depending on your preference.

Here are some of the benefits of this healing tonic..

Helps to promote a 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, reliving frequent urge to urinate

Helps digestion, assimilation and helps balance the pH

Helps relieve sore throats, laryngitis and 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 flue suffers can breathe easier and more normally

Helps banish acne, athlete’s foot, soothe’s burns, sunburns

Helps prevent itching 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

Learn How to Make my Oatmeal Breakfast Bowl

This oatmeal bowl has quickly become one of my absolute favorite breakfast recipes!

It’s loaded with protein, fiber and antioxidants…and sure to keep you full for hours.

This is an oatmeal bowl the whole family will love!

Ingredients:

Oatmeal 

(try to use an organic glyphosate free oatmeal if you can)

Milk 

(Malk is my favorite almond milk brand)

Collagen Protein

(I love Vital Proteins Collagen)

Fruit - approx 1/2 cup

(I love blackberries, blueberries, strawberries and raspberries)

Chia Seeds - 2 TBSP

Nut Butter - 1-2 TBSP

(I’m currently on a peanut butter kick again, but use whatever you’d like!)

Directions:

Make your oatmeal - I always use milk instead of water when making my oatmeal, I just feel like it makes it creamier. I also add extra, so it’s more like a cereal instead of a paste. Once oatmeal is cooked add 2 scoops of collagen (this will add about 20 grams of protein!).

Wash and prep fruit, and then top your oatmeal with fruit on one side. 

Sprinkle chia seeds on the opposite side of the bowl. 

Add your nut butter and enjoy!

It’s such a quick & easy breakfast, but is the perfect option to keep you fueled up for the day ahead!

10 Benefits of Drinking Green Tea

I have loved drinking tea for as long as I can remember; there is something about it that is so comforting and soothing.

Green tea has been around since 2000 B.C., and has been enjoyed by cultures all over. If you have not tried it yet, you may want to after you see all the incredible benefits!

I have been drinking green tea for 20 years now, and it is definitely my beverage of choice if I am reaching for something other than water. I grew up drinking Harney & Sons Tea because they were local to my small Connecticut town, and I still enjoy this brand today. I love the idea of supporting a local (previously local for me) family owned business.

Green tea has so many health benefits I wanted to take a moment to share the top 10 with you today!

Green tea has been known to help to lower your LDL (bad) cholesterol levels.

It may be able to help fight neurodegenerative disease such as Parkinson’s and Alzheimers.

Green tea is packed with catechins and flavonoids to protect our body and boost our immune system.

The antioxidant, catechin, in green tea helps to boost metabolism which can lead to weight loss.

The ECGC (epigallocatechin gallate) in green tea is a polyphenol; and along with boosting your metabolism it can also hep to fight free radicals in the body which will help fight and/or prevent disease.

Helps to balance blood sugar levels, and can help to prevent and treat diabetes.

Green tea is loaded with antioxidants, and many of these actually help to fight bad breath odor and prevent plaque and bacteria in your mouth.

The polyphenols in green tea help to prevent and fight cancer.

The strong antioxidants in green tea, along with Vitamin E and Vitamin B2, help to fight acne and maintain glowing skin.

Green tea promotes blood flow and prevents menstrual cramps.

Drinking 3-4 cups of green tea per day (approximately 28 mg of caffeine per cup) maximum is said to be enough to achieve all of the above benefits.

Everyones body is different and you may want to consult a Naturopathic Physician or Certified Holistic Nutritionist before adding anything new into your routine.

Learn How to Make My Chocolate Cherry Smoothie!

Chocolate & Dark Cherry are two epic flavor combos!

I was craving something sweet after my morning workout last week, and decided to make a healthy chocolate cherry smoothie?! Yum!!

This smoothie turned out so good, and the recipe is super simple I just had to share it with all of you!

Ingredients:

Garden of Life Raw Meal Chocolate - 1 scoop

Almond Milk (I love Malk ) - 8 oz

Organic Cherries (if they are not in season you can use frozen organic cherries) - 1/2 cup

Chocolate Chips (I use the vegan chocolate chips HERE ) - 1 tsp

Directions:

Add all ingredients into a blender and blend until all ingredients are mixed together!

Drink & Enjoy!

I love this Garden of Life Raw Meal because it is packed with vitamin, minerals, enzymes, pre and probiotics, fiber, protein… plus a tons of vegetables! You get such a huge benefit from just 1 scoop!

I hope you enjoy!! xx

The BEST Vegan Cheese

Let me start by saying I am by no means a vegan. In fact I hate all the nutritional labels - unless of course they are food allergy related. That being said I avoid dairy for several reason, and in fact I had my last sip of dairy milk when I was 18…let’s just say that was severallll years ago.

Vegan cheese has been around for awhile, but 10+ years ago it was all soy based and gluten filled. Now there are so many options for us dairy free peeps…and super tasty ones too! Over the past few years I have tried a ton of vegan cheese - research ;) - someone had to do it! lol

Well friends, I think I found it!

After lots of research I have found the best vegan cheese. It tastes so similar to dairy cheese, it melts, and it comes in a variety of cheesy options!

Violife is 100% vegan, dairy free, soy free, and gluten free! It comes in everything from cream cheese, to provolone slices, to mozzarella shredded cheese, a parmesan block and even a cheddar block - all vegan!

This post is in no way sponsored by Violife … I wish! I honesty just wanted to share this with all of you!

I get a ton of questions about vegan cheese…or a cheese alternative that is safe for people with food allergies, and I’ve found it!

Just because I love this option, does not mean that you can eat it everyday - I mean it’s not an apple!

Everything in moderation.

But now my vegan and dairy free friends have an actual option that not only tastes good but acts like real cheese. (imagine melty vegan cheese on your pizza!)

Have you tried this brand? If so let me know your thoughts!

Roasted Broccoli Recipe

As you know I LOVE everything green, and broccoli is no exception! We eat broccoli several times a week in my house, and one of our favorite ways to eat it is roasted.

I thought it would be fun to share a recipe we make weekly in my house!

Roasted Broccoli

Ingredients:

Organic Broccoli

Avocado Oil (or Coconut Oil)

Salt & Pepper

Directions:

Pre-heat oven to 425°

Wash and trim broccoli

Lightly sprinkle oil over broccoli, and then sprinkle with salt and pepper to taste.

Massage it all together, so each piece is coated.

Bake for 20-25 minutes for until tender and slightly crispy.

Enjoy!

4 Ways to Eat More Raspberries

Last month I wrote a blog post 7 Reasons to Eat More Raspberries and I thought it would be fun to show you how you can do this every week!

I absolutely love raspberries, they are nutrient dense, high in fiber, and so sweet.

They really are nature’s candy!

Here are 4 ways you can add raspberries into your diet starting today!

Add raspberries to your smoothie (1/4 Cup) or sprinkle a few on top of your oatmeal in the morning.

Add a mini dark chocolate kiss inside each raspberry for a fun dessert!

Have 1/4 Cup of raspberries with a few nuts as an afternoon pick me up.

Add raspberries to your salad; they will not only add color but they will also add a fresh pop to an otherwise boring salad.

What’s your favorite way to eat raspberries??