Category Archives: weight loss ideas

Overnight Apple Cinnamon Chia Pudding

Posted in breakfast, cut calories, low-carb, Snacks, SP friendly, Standard Process Friendly, sweet treat, vegan, vegetarian, weight loss ideas by

Craving something sweet? Or maybe looking for an easy breakfast on the go… try this Apple Cinnamon Chia Pudding recipe. I found it when Armando and I were on our annual cleanse after the holiday indulging.

This tastes like you are indulging but it is a gluten free treat packed with fiber, protein, omega-3 fatty acids, and various micronutrients that our bodies need. I call it yummy.

Apple Cinnamon Chia Pudding

• 1/3 cup chia seeds

• 1/2 tsp Ceylon cinnamon

• 1/2 tsp vanilla extract

• 1 cup light coconut milk (or water)

• 1 medium chopped apple (chopped fresh or slightly sauteed in coconut oil)

In a bowl combine chia seeds, cinnamon, vanilla, and coconut milk. Leave in the fridge overnight stirring once after 10 minutes. In the morning add chopped apple, a pinch or two more of cinnamon. Have in between meals as a sweet snack or to satisfy a craving.

Other topping options (swap out the apples):

Coconut Chia Seed Pudding Topping Suggestions

• Citrusy Coconut Chia Pudding. Add ½ teaspoon lemon zest or orange zest.

• Berry Coconut Chia Pudding. Top with fresh blueberries, raspberries, or strawberries. This combo is especially tasty with lemon or orange zest.

• Chocolate Coconut Chia Pudding. Top your coconut pudding with mini chocolate chips.

• Vegan Coconut Chia Pudding. Use pure maple syrup instead of honey.

• Add Some Crunch. Top your pudding with toasted coconut flakes, granola, or toasted nuts.

• Coconut Chia Jam Pudding. Top with 1 tablespoon of your favorite jam.

Carrot Spice Smoothie

Posted in beverage, dairy-free, gluten free, low-carb, Smoothies & Shakes, SP friendly, Standard Process Friendly, sweet treat, vegan, weight loss ideas by

This delicious shake reminds me of carrot cake only it’s a whole lot more nutritious and guilt-free!  I found it in the Standard Process 1 Degree of Change Cookbook. 

Ingredients

1 cup fresh carrot juice

1/2 inch fresh ginger, grated with a micro plane grater

1/2-1 banana, frozen

Pinch of ground cinnamon

2 scoops of SP Complete

1 handful of spinach (optional but I like to sneak in more greens!)

Instructions

Purée all of the ingredients in a blender until smooth. 

Pour into your favorite glass and Enjoy!  

Nutritious AND delicious!

Gardener’s Ratatouille

Posted in cut calories, italian, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Here’s a fresh and tasty way to use up the midsummer garden surplus of zucchini, eggplant, tomatoes and peppers.  

Servings: 8 cups

Ingredients

  • 4 teaspoons olive oil
  • 1 cup onions diced (approx I medium onion)
  • 2 cloves garlic minced (approx 2 tsp)
  • 1 cup bell pepper (any color)
  • 2 cups zucchini and/oe yellow squash large diced
  • 2 cups eggplant, diced
  • 3 cups fresh tomatoes chopped
  • 3 Tbsp fresh herbs, chopped (parsley, basil and oregano)
  • salt and pepper to taste (roughly 1 tsp each)

Instructions

  • In a large saute skillet, heat  olive oil over medium high heat. Add the onions and saute until translucent, about 5 minutes. 
  • Add the remaining vegetables and garlic. Cover, reduce heat simmer 30 minutes or until veggies are cooked thru. A
  • Stir in the fresh herbs and season with salt and pepper. Simmer uncovered for an additional 5-10 minutes.  (Don’t overcook).
  • Garnish  with more fresh herbs as desired and Enjoy!  

Herbed Quinoa Chicken Salad

Posted in chicken, cut calories, dairy-free, gluten free, salad, side dish, SP friendly, Standard Process Friendly, weight loss ideas by

Pomegranate Mint Quinoa Chicken Salad

Hearty and healthy chicken salad bursting with fresh herbs

Prep: 15 minutes

 Cook: 15 minutes

 Total: 30 minutes

Servings: 4

This pomegranate mint quinoa chicken salad with lime dressing is satisfying and delicious! Eat alone, on toasted bread as a sandwich, or on top of fresh spinach.

Ingredients

Salad

• 3 cups quinoa, rinsed, cooked and cooled

• 2 cups chicken, cooked and shredded

• 1 cup pomegranate seeds (or dried cranberries)

• 1 bunch fresh cilantro or parsley leaves, packed and chopped (approximately 1/4 cup) (parsley

• 1 bunch fresh mint finely chopped (approximately 1/4 cup)

Dressing

• 2 tablespoons olive oil

• 2 teaspoons lime zest

• 2 tablespoons fresh lime juice (approximately 1 lime)

• salt and pepper to taste

Instructions

• Cook quinoa ahead of time and allow it to cool. 

• In a large bowl, combine quinoa, chicken, and pomegranate seeds.

• In a small bowl wish together the dressing ingredients.

• Add dressing to the quinoa mixture.

• Season and refrigerate for at least 30 minutes or until just chilled.

• Just before serving, add finely chopped mint and cilantro (or parsley) mixing gently to combine.

Notes

1. 1 cup of dry quinoa yield about 3 cups of cooked quinoa.

Nutrition

Calories per 257g* Serving: 370kcal | Carbohydrates: 36g | Protein: 28g | Fat: 12g | Saturated Fat: 2g |Trans Fat: 0g | Cholesterol: 60mg | Sodium: 65mg | Fiber: 6g | Sugar: 5g

Sautéed Beet Greens

Posted in cut calories, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Sautéed Beet Greens

This is such a delicious healthy recipe to make the most of your beet greens! These sautéed beet greens are a flavorful and tasty side dish that comes together quickly with just a handful of ingredients.

 Prep Time 5 minutes

 Cook Time 10 minutes

 Total Time 15 minutes

 Servings 2 servings

 Calories 91kcal

Ingredients

  • 1 Tablespoon olive oil
  • 1 bunch greens from 3-4 beets washed well and chopped into small pieces, stems and leaves separated
  • ½ yellow onion chopped
  • 2 cloves garlic finely minced
  • ¼ cup chicken broth (or vegetable broth if you prefer to make it vegan)
  • ½ Tablespoon apple cider vinegar
  • Salt to taste

Instructions

  • Heat oil in 10-in skillet over medium heat. Add beet stems and onion and sauté until stems and onion have softened, about 5 minutes. Stir in garlic and cook for an additional 30 seconds to a minute or until fragrant.
  • Stir in beet green leaves and chicken broth and cook for 2-3 minutes, or until beet greens have softened. Stir in apple cider vinegar and salt to taste.

Weeknight Baked Lemon Dill Salmon

Posted in 30 minute meals, cut calories, fish, gluten free, low-carb, main meal, SP friendly, Standard Process Friendly, Uncategorized, vegetarian, Weeknight Meal, weight loss ideas by

Baked Lemon Dill Salmon

PREP TIME. 10 mins

COOK TIME. 15 mins

TOTAL TIME. 25 mins

SERVINGS. 4 servings

Skin-on salmon is helpful as the skin helps hold the fish together after baking but skinless salmon works fine too.

Ingredients

  • 4 (6-ounce) salmon fillets or steaks, preferably skin-on
  • Kosher salt
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup unsalted butter, room temperature
  • 2 teaspoons chopped fresh dill
  • 1 thinly sliced lemon, for garnish

Method

  1. Prep the salmon: Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature. Preheat the oven to 400 degrees.
  2. Make the dill butter: Mix the fresh dill with the butter in a small bowl.
  3. Bake the salmon: Spread 1-2 T olive oil on the fish to coat it. Place the salmon skin side down in a roasting pan. Bake for 12-15 minutes undisturbed (depending on how thick your salmon pieces are). Remove the salmon with a spatula. The salmon should be just cooked through when done.
  4. Serve: To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the oven and place on the lemon slices with a spatula. Top each piece of salmon with about a tablespoon of the dill butter and serve at once.

NUTRITION FACTS (PER SERVING)

560 CALORIES 40g FAT 16g CARBS 40g PROTEIN

Thai Coconut Curry Lentil Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, Weeknight Meal, weight loss ideas by
I love this simple recipe from the Modern Proper. It’s the perfect dairy free, easy peasy nutritious soup that’s perfect for your Meatless Monday dinner. It whips up in a flash and is packed with flavor. I think you will love it too!
  • Serves: 4-8
  • Prep Time:  15 min
  • Cook Time:  30 min
Coconut Curry Lentil Soup
Dairy Free Meatless Monday Soup packed with flavor

Ingredients

  • 1.5 cups dried green lentils
  • 2 (13.5 oz) cans coconut milk (I use lite)
  • 6 cups low sodium chicken stock or vegetable broth (for vegan)
  • 2 cups sweet potatoes, about 2 small potatoes, peeled and 1 1/2″ cubed
  • 4 cups packed kale, stems removed and torn into 2″ pieces
  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp salt (or as per your taste)
  • 1 tbsp fresh ginger, grated
  • 3 tbsp yellow curry powder
  • 1 cinnamon stick, or 1/2 tsp ground cinnamon

Method

  1. In a 5 quart soup pot, heat olive oil over medium heat. Add onions and sauté until translucent (about 5 minutes). 
  2. Add all other ingredients except for kale and bring to a boil before reducing to a simmer. 
  3. Allow the soup to simmer covered for 20 minutes.
  4. Add in kale and simmer uncovered for another 5-10 minutes. Serve with warm bread and enjoy! 

If using a slow-cooker, add all ingredients (except kale) and cook on low for 4 hours. Add kale for the last 30 minutes of cook time.

Nutrition Info

  • Calories 506 (if serving 4)
  • Protein 17 g
  • Carbohydrates 48 g
  • Total Fat 28 g
  • Dietary Fiber 13 g
  • Cholesterol l0 mg
  • sodium 327 mg
  • Total Sugars 15 g

Lentil soup is packed with nutrition, and this one in particular packs a nutritional punch. Vegan and vegetable-loaded, it’s a healthy, hearty power house. Here’s why lentils are so good for you:

  • Eating lentils may help to lower cholesterol, and having low cholesterol is associated with a lower risk for heart disease.
  • High in insoluble fiber, lentils take a long time to digest. This means that they can help to stabilize your blood sugar, and just generally are good for your digestive health.
  • Lentils are an excellent vegan source of protein! 26% of the calories in lentils come from protein. For this reason, lentils make a great vegan or “meatless Monday” option.
  • They’re also a great source of iron.

Cranberry Cherry Smoothie

Posted in brunch, cut calories, dairy-free, Smoothies & Shakes, Snacks, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Here’s a cleanse-friendly shake. Yum!

Ingredients

2 scoops SP Complete or SP Complete Dairy Free
1 scoop whole food fiber (optional)
1 cup frozen cherries or berries
1/4 cup frozen cranberries*
1/4 inch ginger root (peeled)
1 cup unsweetened coconut milk

Blend all ingredients until smooth. Yum!

Tip: fresh cranberries are only available in my area during the holidays (Thanksgiving and Christmas) but they freeze really well. I stash a bag in my freezer when they come out and they are a perfect addition to this shake.

Asian Slaw with Cilantro Lime Ginger Dressing

Posted in asian, cut calories, gluten free, low-carb, salad, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

My husband and I recently embarked on a “clean eating” journey. We vowed to eat more veggies and less processed foods. Clean eating doesn’t mean you have to sacrifice good taste. Here is a savory salad that we found in the Standard Process Purification Cookbook. The combination of granny smith apples and citrusy lime cilantro dressing are the secret to this tasty asian slaw. Leftovers store well in the fridge too!

Ingredients

4 cups (8 oz.) thinly sliced savoy cabbage

2 cups (6 oz.) thinly sliced red cabbage

2 medium carrots (4 oz.), peeled and cut into very thin matchsticks

1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks

½ tsp sea salt

2 T. plus 1 tsp. lime juice

2 T. apple cider vinegar

1 ½ tsp. stevia powder

2 T. Olive oil

1 large red onion, thinly sliced (2 cups)

1 pinch salt, optional

1 T. plus 2 tsp. minced fresh ginger

1/2 cup roughly chopped cilantro leaves

1/4 cup chopped roasted peanuts, optional (not during cleanse)

Preparation

1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with salt. Whisk together apple cider vinegar, lime juice, 2 Tablespoons water and stevia powder in a small bowl.

2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add vinegar mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.

3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.

Watermelon Gaspacho

Posted in appetizer, bbq, brunch, cut calories, entertaining, gluten free, keto, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

I love this tangy and refreshing soup in the summer! You can serve it as a light lunch or serve it as an appetizer at your next summer BBQ. This is my version of the recipe I recently found in The NY Times from Chef Brian Streeter at Cakebread Cellers. Here it is!

Serves 8 (or 12 if appetizer portions)

INGREDIENTS

1 lb tomatoes, peeled, seeded and coarsely chopped*

3 cups watermelon, cut in 1 inch cubes

1/2 cucumber, peeled, seeded and coarsely chopped

1/2 large red pepper, coarsely chopped

1/2 bulb fennel, coarsely chopped

1/4 – 1/2 small red onion, coarsely chopped

2 T. Extra virgin Olive Oil

3 T sherry vinegar, or to taste

1/2 teaspoon sea salt

3 T finely diced watermelon (optional for garnish)

PROCESS

  1. To make tomatoes easy to peel, fill a medium pot with water and bring to a boil. Fill a separate bowl with cold water and a few ice cubes to create an ice bath while water boils. Make a small X with a sharp knife in the bottom of the tomatoes just enough to penetrate the skin. Gently place the tomatoes in the boiling water and boil for 1 minute. Remove the tomatoes from the pot and place in the ice bath. You can now easily peel the tomatoes. Next, seed and coarsely chopped them and place in a large bowl. Place all the other fruits and vegetables in the large bowl together.
  2. In a blender, in batches, puree all the ingredients except the last two ingredients (salt and watermelon garnish). add a little bit of ice water (about 1 cup) to achieve a soup-like consistency. Season with salt, taste and add a little more vinegar if necessary. Chill Thoroughly.
  3. Divide the soup among eight cold bowls or 12 small appetizer cups. Garnish each serving with a spoonful f diced watermelon. Drizzle with a little extra olive oil if desired and serve.