P.O. Box 34

Columbia, MD 21045

 

2020© YOLO Health Wellness, LLC 

 

Healthy Recipes

White Bean and Turmeric Winter Soup

Ingredients:

  • 3 tablespoons of Extra Virgin Olive Oil (EVOO) or Ghee clarified butter

  • 1 medium size onion chopped

  • 3 stalks of fresh and firm celery

  • 3 medium to large fresh carrots sliced

  • 2 cans of white beans in BPA-free lined cans

  • 2 large or 3 medium white potatoes diced as desired

  • 1 ½ tablespoons of fresh chopped parsley

  • 1 ½ teaspoons of sea salt

  • ½ teaspoon of Turmeric

  • ½ teaspoon of pepper

  • 3 cloves of fresh garlic

  • 2 boxes of organic vegetarian broth or organic chicken broth (You can also use bone broth)

  • 1 ½ cups of water

  • 1 tablespoon of Bragg’s organic Liquid Aminos

 

Cooking Directions:

Use a large pot for your soup. Add the olive oil or Ghee to the bottom of the empty pot and allow the oil to get hot. Then, add the chopped onions, celery, garlic, and Bragg’s Liquid Aminos. Allow the onions, garlic, and celery to cook until they become tender (about 8 to 10 minutes with high heat).

Then, reduce the flame and add the potatoes, drain the water from the beans and add to the pot. Add the carrots, parsley, pepper, salt, turmeric, broth, and water to the pot. Stir to ensure the ingredients are mixed well. Then, bring the mixture to a boil over medium heat. Once the soup has started to boil, reduce the flame to a lower setting. Then, allow the soup mixture to simmer for up to an hour. Check the potatoes and carrots after an hour to ensure they are tender.

Allow the soup to cool before storing in a large airtight glass container. You can also use canning jars to store portions of your soup for up to 6 months.

Enjoy!

Yummy Vegetable Curry

You will need the following to make this Indian inspired dish!


1 tablespoon olive oil
1 large red onion, halved and cut into thin wedges
2 teaspoons curry powder
1 teaspoon ground cumin
1/4 teaspoon garam masala powder
1/8 teaspoon cayenne pepper
3 cups cauliflower florets
2 tomatoes diced
2 medium potatoes, peeled and cut into 1-inch cubes
2 medium sweet potatoes, peeled and cut into 1-inch cubes
1 1/2 cups organic vegetable broth
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 cup loose-pack organic frozen peas
4 1/2 cups cooked couscous or brown rice

 

Cooking Directions: 

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until tender, (about 5 minutes). Add the curry powder, cumin, garam masala powder, and cayenne pepper. Stir well and cook for one to two minutes. Add cauliflower, tomatoes, potatoes, sweet potatoes, broth, salt, and black pepper.

Bring to a boil; reduce heat and simmer, cover for 10 minutes or until the potatoes are tender. Stir in the peas; heat through.

 

Serve over quinoa or brown rice.

Sweet Potato and Kale Frittata

Frittata's are a quick and easy meal that you can make for breakfast or have it for lunch with a side salad.

Ingredients:

2 medium sized sweet potatoes

8 large cage-free brown eggs

2 Tablespoons of coconut oil

Scallions or 1 small onion (diced)

2 handfuls of clean organic kale

1 Tablespoon of Worcester sauce

1 Tablespoon of Dijon mustard

1 Teaspoon of apple cider vinegar

Optional: Sprinkle your choice of cheese vegan or goat cheese

1 Cured cast-iron skillet for cooking/baking

Cooking Directions:

Preheat oven to 400 degrees. Add water to a sauce pan and bring sweet potatoes to a slight boil in a small or medium saucepan for no more than 10 minutes. Add coconut oil to cast-iron skillet and brown the onions, then add your kale, pepper, and no-salt season. Brown the kale until it is wilted for about 5 minutes.

Crack the eggs in a separate bowl and whisk lightly. Add remaining ingredients to the eggs including the Dijon mustard, apple cider vinegar, and Worcester sauce. Add the slightly cooked sweet potatoes to the skillet with the kale and onions and cover the pan evenly. Then, pour the egg mixture into the skillet and let cook on the stove until the eggs get stiff.

Put the skillet in the oven and bake for 10 to 12 minutes. Use a spatula and make sure the edges do not stick to the pan, slice, eat, enjoy.

Healthy Homemade Vinaigrette Dressing

Tired of putting sugary salad dressings on your healthy salad? Try this quick recipe for a healthy alternative!

Raspberry Vinaigrette Dressing

(This recipe comes from The Kitchen Table by Nutiva)

Ingredients:

  • ⅓ cup Crofters Raspberry Jam

  • 3 tablespoons olive oil

  • 1 tablespoon Nutiva Hemp Oil

  • 2 tablespoons balsamic vinegar

  • ½ cup water

  • ¼ teaspoon black pepper

  • ¼ teaspoon sea salt

  • 7 -10 big basil leaves ( no stem )

 

Directions


In a food processor, pulse all of the ingredients, shake or scrape down the mixture, and pulse again until ingredients form a liquid. You can serve immediately or you can chill the vinaigrette dressing in a BPA-free container or glass jar prior to serving.
 

Enjoy!

Spinach Salad with Feta or Goat Cheese

Spinach Salad with goat Cheese

 
You will need: 
Organic Baby Spinach or regular Organic Spinach leaves, stems trimmed (optional) washed, and dried
Whole or chopped toasted walnuts
1/3 cup crumbled goat or feta cheese

Low-Calorie Dressing:

1 tablespoon red wine vinegar

1 tablespoon minced shallot or red onion

2 teaspoons Dijon mustard

1 tablespoon of apple cider vinegar

Freshly ground black pepper

4 tablespoons cold-pressed extra virgin olive oil

Directions for making your own dressing:
In a small bowl, combine all of the ingredients and gradually whisk in the olive oil to make a creamy dressing.

Toss the desired amount of salad in a large mixing bowl, add the salad dressing and mix with a large spoon, then add the goat or feta cheese and top with walnuts.  

Yummy Kale Salad with Sliced Apples and Almonds

You will need:
3 tablespoons fresh lemon juice
2 tablespoons cold-pressed extra virgin olive oil
1 pinch of Kosher or sea salt
1 bunch or bag of organic kale, (remove stems), thinly slice kale leaves
1 organic Granny Smith or Honeycrisp apple
1/4 cup slivered toasted almonds `
1/4 cup of feta cheese or your favorite vegan almond milk shredded cheese
Freshly ground black pepper

 

Directions:
Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes in the refrigerator.

While the kale chills and coats, cut the apples into thin matchsticks. Add the almonds and feta cheese (or your favorite low-fat cheese) to the kale. Season with pepper and 1 pinch of sea or Kosher salt and toss well.

 

Enjoy!

Easy Healthy Veggie Burgers

Ingredients:

  • 1 small zucchini chopped

  • 1 15 ounce can of Eden Organic Garbanzo beans (make sure you drain and rinse beans in a colander)

  • Diced scallion onions or your favorite onion

  • 1 fresh garlic clove

  • ½ tsp Turmeric

  • ¼ tsp naturally brewed soy sauce

  • Mrs. Dash salt-free seasoning for taste

  • Pepper

  • ¼ cup flaxseed meal

  • ¼ cup brown rice flour

 

Cooking Directions:

1. Preheat the oven to 365 degrees.​


2. Add the garlic clove, zucchini, and garbanzo beans to a food processor and mix for 1 to 2 minutes or until ingredients break down into a coarse texture. If ingredients remain on side of your mixing bowl, use a scraper and place mixture in the middle of mixing bowl and blend for one additional minute.


3. Add the diced onions, turmeric, salt-free seasoning, pepper, and soy sauce and mix for another minute. Next, add the flaxseed meal and the brown rice flour and mix until all ingredients are blended well (should not take more than one minute)

4. Use our hands and to make small patties. Use a backing pan and place patties on a baking parchment sheet. Bake for 25 minutes.

5. Let the veggie burgers cool before removing from the baking sheet and serve.

Healthier French Toast

Ingredients: 

  • 1 cup of coconut or unsweetened almond milk

  • 3 large cage-free eggs or Follow Your Heart Vegan Egg or JUST Egg substitute

  • 2 tablespoons of maple syrup

  • ½ teaspoon of ground cinnamon

  • ½ teaspoon of vanilla extract

  • 2 Sourdough Baguettes

  • 4 tablespoons salted butter or margarine

  • Powdered sugar (optional)

 

Cooking Directions:

  1. In a mixing bowl, whisk the milk, eggs, maple syrup, vanilla, and cinnamon until the mixture is blended well. Transfer the mixture into a dish where you can dip the Baguettes.

  2. Place the Baguettes in the mixture and press down on each slice or flip over carefully, to make certain the Baguette is fully soaked with mixture. You can place the soaked Baguettes onto a plate or baking sheet until all slices are soaked thoroughly. Or, you can place the Baguettes directly into a cast iron skillet.

  3. Use a cast iron skillet and melt 1 tablespoon of butter or margarine in skillet prior to placing bread in pan. Cook each Baguette until each side is golden brown.

  4. Remove from skillet and dust with powdered sugar (optional) and maple syrup

 

Enjoy!

*(This recipe is from Against The Grain Cookbook. I highly recommend this cookbook if you are looking for gluten-free baking recipes) 

Bone Broth – Is It All Hype or Healthy For You?

There has been a lot of chatter promoting the health benefits of bone broth. Bone Broth has been around for many years but most recently, it has been catching the attention of the health industry, nutrition experts, and health bloggers like me.  According to some health experts, bone broth has some real healing qualities and can help with treating numerous health conditions including improving joint health, leaky gut syndrome, boosting the immune system, and even reducing the look of cellulite.

Remember that popular book, Chicken Soup For The Soul? It turns out there is some truth behind this adage.  According to functional medicine experts, Drs. Mark Hyman and Joseph Mercola, consuming bone broth provides some real healthy nutrients for the body such as glutamine, collagen, amino acids, gelatin, and trace minerals. Using bone broth or the stock from chickens, use to be the way our ancestors were able to use parts of the chicken that could not be consumed such as the feet, tendons and ligaments. It appears when boiling and simmering these parts of the chicken causes healing ingredients to be released in the stock. However, in order to get these beneficial healing ingredients, you must purchase chicken that is grass-fed, which should not contain the harmful antibiotics, steroids, and hormones that most farmers use. Or, you could visit a local butcher and ask for the bones, feet, tendons, and ligaments from a grass-fed chicken for making your own bone broth.

 

As we head into the colder months and the cold and flu season, drinking bone broth sounds like a great idea to boost your immune system. Here are some ready-made bone broth brands that according to their packages provide grass-fed bone broth, Kettle and Fire and Bare Bones Bone Broth.

 

If you are up to the challenge of making your own bone broth, check out Dr. Mark Hyman’s recipe here, Dr. Hyman's Bone Broth recipe. Also, here is a vegetarian recipe provided by Dr. Hyman, Vegetarian Ultra Broth recipe.

Enjoy!

Sweet Potatoes Au Gratin

Ingredients:

  • 5 to 6 large sweet potatoes

  • 2 Tablespoons of Brown sugar

  • 3 Tablespoons of water or almond milk

  • 1 Teaspoon of cinnamon

  • 1 Tablespoon of pure vanilla extract

  • 1 Teaspoon nutmeg

  • ½ cup of salt-free butter or margarine

  • 1 Tablespoon of pure maple syrup

  • 3 Tablespoons of extra virgin olive oil

  • Ground pepper

  • Cured cast iron skillet

 

Cooking Directions:

1. Preheat oven 375 degrees

2. Clean and dry your sweet potatoes. Peel the skin from each sweet potato and thinly slice each     potato with a sharp knife or mandoline slicer

2. Pour the olive oil in your cured cast iron skillet to fully coat the entire pan

3. Place the thinly sliced sweet potatoes in the cast iron skillet, with the potatoes standing up like a deck of cards until the entire pan is full

4. You can melt the butter or evenly place small slices of unsalted butter between the sliced sweet potatoes

5. Sprinkle and evenly coat the sweet potatoes with the cinnamon, nutmeg and brown sugar

6. Pour the maple syrup and vanilla extract over the sweet potatoes

7. Add three tablespoons of water or almond milk and sprinkle pepper over the sweet potatoes

8. Place aluminum foil over the skillet and bake in oven for 45 to 50 minutes. (Please note: If you like your sweet potatoes crispy, remove the foil during the last 15 minutes of baking)

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