You can have your metaphorical cake and eat it too with this Rosemary Orange Green Smoothie!  The blend of vegetables, fruits, herbs and nuts is full of deliciousness and nutritiousness that will surprise and delight your senses. It may look healthy, but it tastes more like a dessert in a glass. It’s too good to resist. Check it out.

Spinach

Spinach is one of the most nutrient-rich superfoods.  This dark green leafy vegetable is loaded with high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It’s packed with powerful anti-inflammatory and anti-oxidant compounds that help fight many diseases including cancer and heart disease. It’s a powerhouse food that helps support a healthy immune system, bone health and much more.

Avocado

Avocados contains 20 vitamins and minerals which put it on the list of healthiest foods to eat every day! They have so many health benefits that some call avocados Earth’s most perfect food.  The primary benefit of avocados come from their high Omega3 fats that keep our hearts healthy and our blood sugar levels stable. In addition, avocados help strengthen the immune system, maintain a healthy digestive system, and much more.

Rosemary

Rosemary is known to help improve digestion, enhance concentration and improve memory.  Further, rosemary helps slow down brain aging, and may offer other forms of brain protection. Rosemary contains anti-oxidant compounds that help fight free radicals, protect against cancer and macular degeneration, a serious eye disease in older adults.

Mulberries

Mulberries contain high amounts of iron and vitamin C, as well as potassium and vitamins E and K.  Rich in plant compounds such as anthocyanins, mulberries have anti-oxidant and anti-inflammatory properties which help fight and reduce the risk of many diseases.

Cashews

Cashews are a good source of potassium, folic acid, and vitamin E, vitamin K and vitamin B6. They are rich in minerals such as copper, phosphorous, zinc, magnesium, iron, and selenium, all necessary for normal bodily functions. Heart healthy cashews help reduce cholesterol and lower blood pressure. Packed with antioxidants, cashews help fight and lower risk of many diseases.

Mushroom Powder

Mushrooms, one of Nature’s premier superfoods are loaded with nutrients, anti-oxidants, and more. These mighty fungi are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5) and niacin (B3) and Vitamin D. Mushrooms are an excellent source of many essential minerals such as selenium, potassium, copper, iron, and phosphorous. They also contain Choline, an important nutrient that helps with sleep, muscle movement, learning and memory.

MCT Oil

MCT oil is a supplement that contains fat with medium-chain triglycerides with many potential health benefits. Some of these health benefits include better brain and memory function, lowered blood sugar levels, and lowered cholesterol levels. MCT oil can also help provide sustained energy, reduce food cravings and help with weight management.

Orange Juice

Orange juice, rich in vitamin C, provides the citrus flavor that gives this smoothie its tangy punch. The spinach, raw cashews, avocado, white mulberries, and mushroom powder blend perfectly with the orange juice resulting in zesty burst of harmonious flavors.

Coconut Water

Coconut water is both an extremely healthy and a delicious natural source of hydration, based on extensive research in animal studies.  It’s possible that coconut water has anti-oxidant properties that may help prevent diabetes, prevent kidney stones, and support heart health. Further research on the benefits of coconut water is ongoing.

 Zesty Energy Boost Full of Deliciousness and Goodness

This Rosemary Orange Green Smoothie is an energy boost full of deliciousness and goodness that is irritable. It’s loaded with dense superfoods, mixed into a luscious silky smooth texture that’s bursting with zesty citrus flavors. It’s ideal for a quick and easy breakfast, an energy boosting snack or anytime treat. I hope you give it a try– it’s good food that is good for you.

Grace Notes

Smoothies are great companions for getting our daily requirements of healthy fruits and vegetables.  Nutrition experts around the world agree that consuming liquid food helps improve overall digestion and nutrient absorption. So drinking smoothies makes it easier to break down and more readily absorb nutrients.

Enjoy and Live Well with Zest!

Bev  xo

Written by Bev Hope

Reviewed by Board Certified MD

Rosemary Orange Green Smoothie

• Author: Bev Hope
• Yield: 2 16 oz servings
• Category: Drink
• Method: Vitamix/Blender
• Cuisine: Smoothie

Ingredients

• dried white mulberries 1/4 cup⠀
• raw cashews⠀1/4 cup
• baby spinach⠀3 cups
• mashed avocado 2 Tablespoons
• orange zest⠀1 teaspoon
• minced fresh rosemary⠀1 1/2 teaspoons
• mushroom powder 1 Tablespoon
• fresh orange juice⠀1 1/2 cups
• MCT Oil⠀1 Tablespoon
• coconut water ice⠀2 cups

Instructions

1. Add everything but the ice to the Vitamix.

2. Blend until smooth. ⠀

3. Add the ice and blend until frosty and smooth.

3. Pour into glasses. Garnish with rosemary, and orange zest. Don’t forget to save some rosemary for the garnish. ⠀

Notes

OPTIONS

Experiment with a variety of oranges, choose organic.

ADD-INS

Can also add a cup of fresh organic mushrooms.

Keywords: Smoothie, Green Smoothie, Orange, Rosemary, Vitamix, Blender,

⠀

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Mushrooms are wonderful, medicinal and magical. I love the history of these amazing little fungi. Dating back to Ancient Rome, the healers of the time understood their amazing powers. High in antioxidants, vitamin D, and selenium, mushrooms provide many potent health benefits. Studies show that mushrooms help increase our immune response. They provide powerful anti-inflammatory benefits. A potent superfood, they help decrease the risks of heart disease, diabetes, cancer, respiratory disease and other chronic conditions.

 Centuries Old International Tradition  

Stuffed mushroom date back to 19th-century Italian cuisine. But the French spread their popularity in the 20th century. Over my life I’ve enjoyed many varieties of stuffed mushrooms. I would typically eat them at holiday parties or social events. At home I’ve tried making a variety of stuffed mushrooms. This one is my family’s indisputable favorites. My sons eat them up so fast that I have to make a double or triple batch!  It’s a quick-and-easy recipe you can whip up in less than 45 minutes. These stuffed mushrooms are more than plain delicious. They are “sinfully” delicious.  So, if you are looking delicious and healthy side dish that is sure to be a hit, try this! Put this recipe on the top of your must try list.

Stuffed with Healthy Ingredients

Check out the healthy ingredients of this garlic stuffed mushroom recipe:

Avocado oil 

I use avocado oil for its health benefits and flavors. It’s chock full of antioxidants, vitamins, minerals and nutrients we need.  Plus, I like the taste.

Garlic 

A common ingredient in many recipes, garlic is one of the most underappreciated superfoods. Garlic helps support heart health. It helps reduce cholesterol levels and helps reduce blood pressure. Garlic also boosts our immune response, helps combat sickness and provides many other health benefits.

Cream cheese 

Organic cream cheese is a good source of vitamin A and vitamin B2 (riboflavin).  Used in moderation, cream cheese adds just the right amount of creamy goodness texture to the stuffing. It’s the yummy ingredient that takes these mushrooms from plain delicious to “sinfully delicious”.

Parmesan cheese 

This stuffing includes parmesan cheese which is a good source of calcium and vitamin D. We need calcium, vitamin D and protein to support our bone health, particularly as we age.  By age 30, we have achieved maximum bone density. For that reason, it’s important to nourish our bones with good sources of calcium and vitamin D such as parmesan cheese.

Onion powder 

Since onion powder is low in salt, it’s a popular ingredient to help reduce sodium content in many recipes. Onion powder is also a good source of calcium, potassium and magnesium which is are some of the key nutrients we need to stay in healthy balance.

Cayenne pepper  

Red cayenne pepper is a potent medicinal ingredient dating back almost 10,000 years. The healing powers of cayenne come from its high potassium, manganese, vitamin C, vitamin B6 and vitamin E content.

Transformative Benefits of the Mighty Mushroom

Mushrooms can help transform our health. They have helped maintain vitality and overall well-being since ancient times. The variety of potent fungi on the planet provide diverse health benefits. For example, Chaga mushrooms from Finland help provide antioxidant benefits. And Reishi mushrooms from China support healthy immune function. Shitake-Maitake mushrooms, also from China, support general well-being. And Cordyceps mushroom mycelium aids vitality and endurance. Plus many more have special health benefits. Fungi are like Nature’s medicine chest. They are a medicinal food.

Powerful Nutrition in a Delicious Bite Size Morsel

The nutrient rich ingredients in these bite-size tasty mushroom morsels help support our health. This Garlic Stuffed Mushroom recipe is one of the tastiest ways I know that packs a powerful superfood punch in a tiny bite. Whether for a family meal or holiday gathering, these Garlic Stuffed Mushrooms are sure to be a hit. Even more, they are powerfully nutritious and sinfully delicious at the same time. Let me know what you think.

Grace Notes

The mushroom toad has symbolized transformative powers for centuries– both magical and medicinal. Mushrooms have symbolized special magical powers since ancient Egyptian hieroglyphics to the modern classic literature. Alice nibbled on the most famous and magical literary mushroom in her Adventures in Wonderland. The Royalty of Ancient China commonly used Reishi mushrooms for medicinal benefits, especially to aid longevity. Above all, mushrooms are far more than a symbol of transformation. They are a medicinal food that has provided humans powerful health benefits since Ancient times.

Next time you see a cartoon of a toad stool, think of the amazing transformative benefits of the mighty mushroom!

Enjoy and Live Well with Zest!

xo

Bev

Written By Bev Hope

Garlic Stuffed Mushrooms

• Author: Bev Hope
• Prep Time: 25 min
• Cook Time: 20 min
• Total Time: 45 minutes
• Yield: 6 servings, 2 each
• Category: Sides
• Method: Bake
• Cuisine: American

Ingredients

• 12 whole fresh organic button mushrooms
• Avocado oil- 1 tablespoon
• 1 8-ounce package of organic cream cheese, softened
• Minced organic garlic- 1 tablespoon
• Grated organic Parmesan cheese- 1/4 cups
• Ground black pepper- 1/4 teaspoon
• Organic onion powder- 1/4 teaspoon
• Ground organic cayenne pepper- 1/4 teaspoon
• Ghee butter or regular butter

Instructions

1. Preheat oven to 350 degrees
2. Grease baking dish or baking sheet with Ghee butter
3. Remove cream cheese from package and let soften.
4. Clean mushrooms by brushing them gently with a damp paper towel.
5. Remove the stems and chop in extremely fine pieces, remove the tough edges.
6. Chop garlic in fine pieces if using fresh garlic.
7. Heat avocado oil or olive oil in stainless steel skillet over medium heat.
8. Add chopped mushrooms and garlic to the skillet. Cook until the moisture has reduced, without overcooking the garlic. Set aside to cool.
9. Stir garlic and mushroom mister in cream cheese.
10. Mix in Parmesan cheese, black pepper, onion powder, and cayenne pepper and stir well. Mixture should be very thick.
11. Use a small spoon, fill each mushroom cap with a heaping pile of cream cheese stuffing. Arrange the mushroom caps on the prepared backing dish or sheet.
12. Bake for 20 minutes in preheated oven or until the mushrooms are piping hot and liquid starts to form under the caps.

Notes

OPTIONS/ADD-INS

Stuffed mushrooms are a container for creative expression. Mix in your favorite herbs such as chives, tarragon, parsley, or basil, oregano, dill, or rosemary. Proteins such as egg, or sausage, pork, bacon, or veal meat add variety. Include plant-based protein such n chopped nuts such as walnuts, pecans, pine nuts or Macadamia nuts. Add chopped vegetables such as artichoke hearts, red peppers, scallions, or jalapenos. The possibilities are endless to create the perfect herb, spicy, or savory stuffed mushroom morsel.

Keywords: Garlic Stuffed Mushrooms

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Looking for delicious appetizers to share on game day? This gluten-free dip recipe is a sure winner for game day, potlucks, or movie nights. The mixture of roasted red peppers, almonds, and garlic creates a vibrant, diverse, and tangy range of flavors and textures that will enhance any chip, cracker, vegetable or favorite crudité you love to eat with dip.

Game Day Winner

The first time I made this Romesco Red Pepper Dip was on Super Bowl Sunday. I wanted a healthy option for me and my sons to nibble on whether the game turned out to be a thriller or a dud. We were rooting for the Patriots that year and we all liked Tom Brady and wanted him to win one more Super Bowl.

In the past we would have eaten an entire bag of tortilla corn chips with queso and salsa by half time. Much to my surprise, we had eaten half of the platter by half time and forgotten the chips. I knew it was a keeper recipe—no matter which team won the Super Bowl that year.

We were thrilled with the Patriot’s win that year and we also fell in love with this incredible Romesco Red Pepper Dip. Now it has become a favorite for every football Sunday. My sons even spread it on their favorite bread with cheese, turkey, some greens and make a quick and easy meal out of it. It’s a gluten-free, Paleo style dip that makes a great dip, topping or spread. Delicious, healthy, quick and easy, –it’s not only a winner, it’s an unbeatable keeper.

Here are the vibrant, diverse ingredients that blend into a perfect mouth-watering, tangy Mediterranean flavor you can’t resist.

Roasted Red Peppers

Roasted Red Peppers form the base of the dip giving it the red color and tangy flavor. Red peppers have a high concentration of vitamins A and C, provide over 200% of your vitamin C requirements, are rich in antioxidants, and help support your immune system and fight off free radicals and disease.

Almonds

Almonds are one of my favorite nuts for their taste, texture and vast health benefits. They are rich in healthy fats, fiber, protein, magnesium, vitamin E, antioxidants and help support cardiovascular and heart health. They add a thickness and creamy texture to the dip that is hard to beat, and pairs well with the taste of most crackers or crudité’ dippers.

Garlic

Organic garlic gives this dip a little kick and mixes well with the feta cheese. Garlic is a super food that is loaded with antioxidants that help fight off diseases and infections and is one of the most medicinal foods for supporting heart health.

Feta Cheese

Greek Feta Cheese adds a luscious creamy texture that goes well with the almonds too. Feta cheese is rich in B vitamins, phosphorus, and calcium which helps support bone health. It also has many fatty acids and bacteria that are good for the gut health.

Sherry Vinegar

Sherry Vinegar is a dry, aged vinegar from Spain I like to have on hand because a small spoonful can enhance the flavor of sauces, dressings, and dips. But sherry vinegar is also known to support healthy cholesterol and blood sugar levels. Vinegars have been used for centuries to support digestion and promote liver detox. A spoonful a day can keep the doctor away.

Romesco Red Pepper Dip Makes Appetizers More Tasty and Healthy

Delicious and nutritious dips help make your crudites and appetizers more tasty and healthy. This Romesco Dip recipe will pep up your next party. Share with your friends and family and let me know what you think!

Grace Notes

Healthy eating and colorful eating go hand in hand. If it’s colorful, it’s probably good for you. It adds to the sensory delight and appeal of the dish. Be creative—the possibilities for enjoying this dip are countless. It’s a simple dish that brings health and happiness. What more can you ask for?

Enjoy and live Well with Zest!

Bev xo

 

Written by Bev Hope

Print

Romesco Red Pepper Dip

• Author: Bev Hope

Ingredients

• 1/2 cup whole roasted almonds
• 2 Tbsp. extra virgin olive oil
• 2 tsp minced garlic
• 1 cup drained roasted red peppers (from a jar)
• 1/4 cup crumbled feta cheese
• 2 tsp sherry vinegar
• 1 tsp hot paprika
• Salt and Pepper

Instructions

1.  Pulse almonds in a food processor until finely chopped.
2.  Place oil and garlic in skillet on medium low heat. When mixture sizzles, wait 30 seconds then transfer to processor.
3. Add remaining ingredients to the food processor except salt and pepper.
4.  Process until well blended.
5. Season with salt and pepper.

Notes

ADD-INS

Make your own food rainbow around the dip. My favorites are red, orange, yellow and green peppers, colorful red and orange cherry tomatoes, purple endive, green celery, yellow squash, orange mini carrots.

Try any of your favorite Paleo style crackers and dippers. One of my favorite dippers is crisp plantain chips.

OPTIONS

If you don’t have Sherry Vinegar, you can replace it with other vinegars such as Rice Vinegar, Red Wine Vinegar, Apple Cider Vinegar, or Champagne Vinegar.

Add red pepper flakes to add some extra spiciness.

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This Green Zesty Detox Gut Health Smoothie is one of my favorites to soothe the gut and demonstrate how delicious healthy foods can be. It’s packed with fiber, nutrients, powerful antioxidants and wholesome ingredients that you feel go to work inside your body from the moment your drink it. It’s a gut love fest from the first tangy sip.

This creamy green goodness drink is an anti-inflammatory powerhouse packed with the perfect combination of nutrient dense dark leafy green vegetables and fruits brimming with vitamins, minerals, and antioxidants. It’s a perfect blend of green smooth texture combined with zesty citrusy sour notes that’s uplifting and energy boosting. It’s packed with more nutrients than your average meal, so it helps you stay healthy on the inside and out. You can enjoy it for breakfast, light lunch or a snack between meals.

Impact of Gut Health on Immune System

Getting more nutrient dense foods is not only a positive, it’s a must for anyone living with a chronic auto-immune condition. Eating more anti-inflammatory foods high in vitamins, minerals and antioxidants such as fruits and vegetables helps support a healthy immune system.  Medical researchers are continually finding new evidence of the impact of gut health on the immune system.

I’ve learned more about more about improving gut health since being diagnosed with Graves’ Disease. I know that loving my gut and feeding it anti-inflammatory foods is key for maintaining optimal health. When I feed by gut, soothing, wholesome, nutrient dense ingredients, it loves me back and I feel good on the inside and out.

If you or your loved ones are dealing with an inflammation-based health condition, do your gut a favor and try this anti-inflammatory, gut health green smoothie. It’s full of creamy green goodness and pure deliciousness from the most potent powerhouse plant foods that can help transform your health on the inside and out.

Live well. Start a gut loving smoothie lovefest.  The more you love your gut, the more your gut will love you and the healthier you will be.

Why this Green Smoothie is a Must for Your Gut!

Green Tea

Green Tea is high in flavonoids (antioxidants) and is the best source of catechins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E.

Turmeric

The spice turmeric commonly used in curry comes from the turmeric root and is related to the ginger family. Whole turmeric root is loaded with potent anti-inflammatory and antioxidant compounds. This golden superfood spice been researched extensively due to its powerful anti-inflammatory health benefits. Turmeric is one of nature’s most potent anti-inflammatory botanicals.

Spinach and Arugula

Spinach and arugula are jam packed with vitamins, especially K and A as well as folic acid, magnesium, iron and calcium. They are powerful anti-inflammatory, antioxidant, detoxifying super foods. With significant gut health benefits of spinach and arugula, they are foundational to any green detox smoothie recipe.

Cilantro

Cilantro is loaded with beneficial phytonutrients, vitamins, minerals, flavonoids and active phenolic compounds. It helps your body get rid of heavy metals by binding to them. Eating a diet rich in cilantro can also have great anti-inflammatory and digestive benefits.

Celery

Celery is a great source of inflammation fighting compounds and antioxidants. It’s a rich source of vitamin C, beta carotene, and flavonoids. There are at least 12 kinds of antioxidants in a single stalk. It’s a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract. Read more about celery and gut health here.

Kiwis

Kiwis are full of nutrients like vitamin C, vitamin K, vitamin E, folate and potassium. They have a lot of antioxidants and are a good source of fiber. Their fuzzy brown peel and small black seeds are edible. Kiwis pack a lot of flavor and health benefits in a small fruit.

Bananas

Bananas have a natural antacid effect and can help normalize digestive function. They are also full of healthy carbohydrates and potassium that fills you up and gives you energy. Read more about bananas and gut health here.

Apples and Pears

Apples and pears can improve digestion and assist the immune system thanks to being extremely rich in dietary fiber and important antioxidants. In addition, apples and pears are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. Read more about apples and pears and gut health.

Lemons and Limes

Lemons and limes contain high amounts of vitamin C, soluble fiber and plant compounds. The soluble fiber in lemons and limes can help improve digestive health. But you need to heat the pulp, not just the juice. The zesty taste and sour notes of the lemons and lime add a tangy balance that makes the green detox smoothie delicious as well as nutritious.

Power Packed Gut Health Smoothie

It’s the perfect anti-inflammatory gut health smoothie for living well with zest! Combining nutrient dark leafy greens, fruits, plus anti-inflammatory green tea and turmeric, this smoothie is the perfect drink to soothe, uplift, detox, and energize you and help keep you healthy inside and out. It’s not only zesty, it’s healthy! Makes plenty to share with your family or save the extra for a healthy snack to enjoy later.

I always love sharing, enjoying easy, healthy recipes.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

It’s so true that we are what we eat. Now we know that if we love food that loves our guts, our guts love us back and we can live healthier lives.  The more we love our guts, the more our guts love us.

I’m inspired by Popeye, one of the most recognizable pop-culture icons in the world. I fell in love with eating spinach when I was a kid after watching Popeye’s girlfriend Olive Oyl, bring him cans of spinach and watch sparks of hearts fly between them. That must have been true love. Drinking my Green Gut Health Smoothie reminds me of Popeye downing the can of spinach brought to him by loving Olive Oyl. Fueled with his spinach, Popeye cold overcome anything, achieve his dreams, and get his girl. I feel like I’m giving my body extra strength and extra love to stay strong and live well with zest.

You are what you eat. Love yourself. Love your gut.

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

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This mouth-watering, decadent tasting chocolate dessert is packed with super nutrients! Wondering how that’s even possible? The “secret sauce” is a super food mixed with lots of cacao! This delicious dairy-free chocolate mousse gets its smooth creaminess from avocados, one of Nature’s most perfect foods. Plus it’s easy to make, takes only 10 minutes, and comes out perfectly every time! This is a guilt-free dessert that you will love and will love you back! Enjoy it and feed your body these nutrient packed superfoods it needs:

Avocados

This superfood contains 20 vitamins and minerals, which is why it’s on the top of the superfood list. Plus here are some of the many health benefits of avocados:

• Suppresses Appetite and Stabilizes Blood Sugar -Avocados contain monounsaturated fats which are good for you. They contain healthy fats that help you feel satiated by sending your brain a signal to turn off your appetite.  These fats help keep blood sugar stable by slowing down the breakdown of carbohydrates.
• Supports Healthy Vision – Avocados contain lutein and zeaxanthin, two phytochemicals that provide the antioxidants that help minimize damage from ultraviolet light.
• Aids in Digestion – Avocados are a high fiber food with 6-7 grams of fiber per half an avocado. They help maintain a healthy digestive system.

Cacao

This superfood contains an abundance of vitamins, minerals, amino acids, and phytonutrients. Some of the amazing health benefits of cacao include:

• Iron-Rich – Cacao is the highest plant-based source of iron. Getting sufficient iron is important for maintaining energy, focus, healthy immune system and more.
• A Feel-Good Food – Cacao contains anandamide, which is a natural euphoric compound that lifts mood. The other mood enhancing ingredient in cocoa is tryptophan, a natural anti-depressant.

Decadent Dessert that’s a Delicious Treat and Medicine Too

With two of Nature’s nutrient-dense superfoods paired together, this dessert is not only a treat, it is medicine for your mind, body, and soul. Don’t be surprised if you’ll want second helpings and don’t worry about indulging. It’s good for you and will make you feel g-o- o-d.

Grace Notes

It’s best to serve in traditional French mousse dishes to enhance the appeal. Sprinkle with toasted hazelnuts, almonds, coconut, or shaved chocolate to add a fool proof disguise to this decadent looking dessert. Your guests will never know you are feeding them “medicine”.

Enjoy and Live Well with Zest!

Bev  xo

Written by Bev Hope

Non-Dairy Chocolate Mousse

• Author: Bev Hope
• Category: Dessert

Ingredients

• 2 ripe avocados, cut in half and pitted⠀
• 1/4 cup unsweetened cacao powder⠀
• 4 tbsp. of full fat coconut milk⠀
• 1 ripe banana⠀
• 4 tbsp. of pure maple syrup⠀
• 1 tsp. pure vanilla extract⠀
• 1/2 tsp. ground cinnamon⠀
• Pinch of sea salt⠀

Instructions

1. Scoop the flesh of the avocados into a food processor or Vitamix.
2. Add the cacao powder, coconut milk, banana, vanilla extract, cinnamon, and salt and process on medium until creamy whipped and well blended⠀
3.  Serve in two individual mousse dishes or parfait bowls. Garnish with toasted shredded coconut, toasted chopped hazelnuts or your topping of choice. ⠀

Notes

ADD-ONS Garnish with toasted shredded coconut, toasted chopped hazelnuts, toasted slivered almonds or shaved dark chocolate.

Keywords: Non-Dairy, Chocolate, Dessert, Paleo, Whole30, Superfoods

The post Delicious Nutritious Non-Dairy Chocolate Mousse appeared first on Well with Zest.

Curry Chicken Salad has always been one of my favorites because I enjoy the spiciness from the curry as well as its many health benefits. It’s a zesty step up from plain chicken salad that always feels a little more special to me.  It’s got great flexibility whether served for lunch, dinner, a picnic, a holiday potluck, a casual get–together, or for family leftovers. It can be served in a variety of ways such as in a wrap, in lettuce cups, on an open face sandwich, on a bed of greens, in mini crustless finger sandwiches, in jumbo size buns, or as an appetizer dip with crackers and chips. It’s flexible and adaptable in countless creative ways to serve it.

Perfect Food for Visiting Foreign Dignitaries

I love the rich and varied history of Curry Chicken Salad. It appears to have originated with Queen Elizabeth’s Coronation as a way to feed 350 foreign dignitaries who attended her coronation luncheon on June 2, 1953. I love that it’s a royal fare, but it’s also the perfect make–ahead dish for everyday casual fare. If Curry Chicken Salad is the perfect food for 350 foreign dignitaries, it’s the perfect food to eat in every corner of the globe all year round.  It tastes great and is also filled with ingredients that have many health benefits.

Here’s a breakdown of all the ingredients and its benefits:

Turmeric

Studies show that turmeric has anti-inflammatory and antioxidant properties that help fight many chronic diseases, helps prevent cancer, heart disease, and even Alzheimer’s. It can help boost mood, joint health, skin health, gut health, ease aches, and much more.

Cilantro

Although the health benefits of cilantro (or Chinese parsley) are often overlooked, it contains vitamin K, as well as potassium, choline, manganese, and folate. It has detoxifying properties to cleanse and purify the kidneys, lymph system, and kidneys.

Avocado Mayonnaise

The avocado contains potassium, monounsaturated fatty acids, and fiber, as well as Vitamin K, Vitamin C, Vitamin B5, Vitamin B6, Vitamin E, etc. Avocado mayonnaise helps support heart health, as well as eyes, skin, gums, and joints.

Lemons

Lemons are a key ingredient that adds citrus notes that balance with the curry.  Studies show that lemons help protect against kidney stones, cancer, and anemia, while offering digestive and heart health benefits, and weight control.

Red Grapes

As you might expect, red grapes, one of the most ancient foods, is packed with benefits. Grapes are loaded with ingredients that help protect against cancer, diabetes, many chronic diseases, and supports heart health.

Scallions

Scallions are nutrient–dense, loaded with vitamin K, Vitamin C and antioxidants, so they help strengthen the immune system. Like other onions, they have anti-cancer benefits, support heart health, help control blood sugar levels, and are good for digestive health.

Celery

Celery has lots of benefits from vitamin C, beta carotene, flavonoids and antioxidants. It has many nutritious properties that help reduce inflammation in the digestive tract and support gut health. It is also full of nutrients that support heart health, lower blood pressure, lower bad cholesterol and lower triglycerides

Honey

It has lots of benefits, including nutritious properties that lower blood pressure, improve cholesterol, and lower triglycerides.

Free Range Chicken

Free range chicken is known for its high protein content, the essential building block of life that is essential to the health of our bodies. One free-range chicken breast can supply around 52 percent of the daily protein needs for most people.

Perfect Royal Fare and Casual Fare Enjoyed Worldwide!

This Curry Chicken Salad is everyday fare for our family. It combines zesty, creamy, spicy flavors and textures mixed with nutrient–dense proteins, fats and carbohydrates. It’s a perfect royal fare and casual fare recipe that is healthy and delicious and appeals to people worldwide. How can you resist trying it?

Grace Notes

I always choose free range chickens not only for taste benefits but for the health benefits. Free range chickens taste better and are a healthier option because they are free of hormones and antibiotic resistant bacteria that can be present with conventional chicken meat. For a recipe that originated as royal fare, treat yourself like royalty. Choose chicken meat from healthy, happy chickens, the highest quality meat you would serve foreign dignitaries if they were visiting you at your own “palace”. Step it up and feel special whenever you eat Curry Chicken Salad. You deserve it!

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Curry Chicken Salad

• Author: Bev Hope
• Prep Time: 45 min
• Total Time: 45 min
• Yield: 4-6 servings
• Category: Salad

Ingredients

• 1/2 free range whole chicken – breast and thighs
• 1 lemon, quartered
• 1/2 bunch cilantro leaves, chopped
• 1/2 bunch cilantro stems
• Kosher salt and freshly ground black pepper
• 1/4 cup avocado mayonnaise
• 1 teaspoon curry powder
• 1 teaspoon honey
• 1 teaspoon freshly squeezed organic lemon juice
• 3 scallions, thinly sliced, including the green tops
• 2 stalks celery, thinly sliced
• 3/4 cup halved seedless organic red grapes
• Paleo gluten free wraps or Butter lettuce leaves, for serving

Instructions

1. Put the half organic free-range chicken (thighs and breast, lemon), cilantro leaves and stems into a skillet or saucepan. Fill with water just to cover the chicken and season generously with salt and pepper. Bring to a boil over medium heat, then reduce the heat to maintain a gentle simmer. Cook until the chicken is tender and falling from the bones, about 40 to 45 minutes.
2. Remove the chicken from the poaching liquid and allow to cool. When cool, remove the skin and strip the meat from the bones, discarding the skin and bones. Reserve the meat.
3. In a bowl, mix together the Avocado mayonnaise, curry, honey, and lemon juice. Stir in scallions, celery, and grapes until combined. Add the cooked chicken meat and toss to combine. Season with salt and pepper, to taste.
4. Serve heaping portions of the salad in butter lettuce leaves or roll in paleo style wraps.
5. Serve with avocado slices (optional in wrap)

Notes

OPTIONS 

• You can use ready-made roasted, all-natural free-range chicken to streamline the prep-process.

ADD-ONS

• Add turmeric powder from water soluble turmeric supplement capsules to the curry powder to add health benefits from turmeric superfood.

Keywords: Curry, Chicken, Salad

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When the cool weather comes, who doesn’t crave yummy comfort foods? It’s Nature guiding us to feed our bodies the food we need for optimal health.  I often crave hot French Onion Soup when the cool weather arrives. For my own healthy diet needs, I’ve adapted the old-fashioned traditional recipe to a delicious perfect Keto-friendly soup that promotes healthy eating and heart-warming comfort too. Not only is it yummy in the tummy, it’s full of health benefits that come from the nutrient-packed ingredients: ghee butter, yellow onions, beef bone broth, and garlic, thyme, gruyere cheese and more.

French Onion Soup is a classic comfort food I’ve enjoyed for years, but it’s amazing how many health benefits each of its ingredients provides too. This Keto Style French Onion Soup is food that is medicine! Check it out.

Comfort Food Ingredients with Many Health Benefits

Ghee Butter

I recommend using Ghee rather than regular butter. A 2018 Study published in the Journal of Complementary and Integrative Medicine, shows lower fat and cholesterol levels in people consuming ghee rather than regular butter. It’s easier on the stomach for people who are also lactose intolerant. Ghee butter can be a little pricey compared to regular butter but is easy to make at home which can save money on your grocery bill.

Yellow Onions

Yellow onions bring a bold but sweet taste perfect for this Keto French Onion Soup recipe. Onions are nutrient dense, loaded with anti-oxidants and contain approximately 8-20 percent of recommended daily Vitamin C per serving, so they help strengthen the  immune system and fight off flu and colds. They benefit heart health, help control blood sugar levels, and are good for digestive health as well.

Garlic Cloves

I add garlic to my Keto French Onion Soup because it complements the onion flavor and provides additional immune-building power, especially important during cold and flu season. Garlic helps prevent and speed recovery from colds. Plus, garlic is also good for heart health, blood pressure and cholesterol.

Fresh Thyme

This herb blends well with the other components of this French Onion Soup recipe. Thyme provides more than just a pleasant taste, however. Fresh thyme also has Vitamin C, Vitamin A and mood-enhancing ingredients. It helps prevent colds, regulates blood pressure and lift our spirits too!

Beef Bone Broth

I love the way the natural beef bone broth blends with this soup. It forms the base and provides a wide array of rich nutrients and minerals such as protein, essential fatty acids, iron, selenium, manganese, zinc and more. Bone broth is packed with nutrients that boost immune system function, increase energy and support gut health.

Xanthan Gum

I use it to thicken the French Onion Soup broth. However, it also can slow down the distribution of blood sugar into your system. It helps prevent a spike in blood sugar.

Gruyere Cheese

I prefer aged Gruyere cheese in my Keto French Onion Soup, over parmesan, mozzarella or other white cheeses. It offers a taste strong enough without overpowering the rest of the ingredients. It has more than 20 percent RDA of calcium and more than 10 percent RDA of protein.  Gruyere is a hard cheese that has more butyrate than most aged varieties. Research suggests that butyrate can help steady blood sugar levels and help lower long-term risk for type 2 diabetes.

Kosher Salt

Usually, Kosher salt draws out moisture from meat. In this case, a moderate amount enhances the natural flavors of the ingredients in the soup.

Fresh Ground Black Pepper

You may not have realized this, but fresh ground black pepper has antioxidant properties and can help boost your immune system. Its taste also pairs well with the other ingredients, bringing out their flavors.

 Enjoy Comfort Food That’s Delicious and Medicinal 

When cool weather comfort food cravings come, put this Keto Style French Onion Soup on your first list to make. We crave comfort foods like French Onion Soup for good reasons. It’s full of all the natural ingredients our bodies need to boost our immune system and more during cold weather months. You can’t go wrong with this Keto Style French Onion Soup. It’s totally comforting, delicious and medicinal at the same time.

Grace Notes

French Onion Soup is always served in an oven friendly porcelain crock for heating it under the broiler. I love to put my hands around the warm crock before taking my first bite of the cheese. It’s my way of saying “thank you” soup for comforting me, warming me, delighting me and helping me fight off winter colds.  Love food that loves you back. I hope you love this one!

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Keto Style French Onion Soup

• Author: Bev Hope

Ingredients

• 1/2 cup ghee butter
• 4 medium yellow onions sliced 1/4-inch-thick
• 3 garlic cloves
• 2 fresh thyme sprigs
• 4 cups of beef bone broth
• 1/4 to 1/2 teaspoon xanthan gum for thickening
• 1 cup / 8 oz grated gruyere cheese
• Kosher salt
• Freshly ground black pepper
• Gluten free almond bread

Instructions

1. Melt butter in large stock pot over medium high heat. Add the onions, garlic, thyme, and salt and pepper and cook until the onions arecaramelized (about 15 minutes). Reduce heat to medium low. Add the bone beef broth and 1/4 teaspoon of xanthan gum. Bring the soup back to a simmer and cook for 10 minutes.
2. Toast almond bread well, sprinkle with grated gruyere cheese and broil.
3. Ladle soup into bowls. Add almond toast and sprinkle each bowl with grated cheese. Broil until golden brown and bubbly.

Notes

OPTIONS

Replace almond bread with your favorite gluten free bread for making the toast.

Try toasted croutons as an alternative to toast slices. They make it easier to take smaller spoon size bites.

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This Anti-Inflammatory Thai Pumpkin Soup recipe is always a family pleaser and potluck winner!  It is amazingly flavorful with the perfect combination of spiciness and creamy smooth texture. It’s packed with nutrient dense vitamins, minerals, fiber and antioxidants that help keep you and your loved ones healthy on the inside and outside.

I received a Vitamix for my birthday a few years ago.  My birthday is in October and it was pumpkin season, so the first thing I experimented with was making pumpkin soup. With pumpkins in season, I prepared Thai Pumpkin Soup from the Vitamix Cookbook with fresh, organic authentic ingredients from a local farm. It was such a hit that it became a seasonal tradition I’ve been making for my family and friends ever since. Not only have I used the freshest organic ingredients, I’ve also adapted it to make it even more an anti-inflammatory powerhouse soup! It’s pure deliciousness from pure superfoods.

Fresh Organic Pumpkin 

First, I make it with fresh organic pumpkins to maximize the taste and health benefits. Pumpkins are a rich source of Vitamin A and C which help fight free radicals and boost your immune system. Pumpkins get their bright orange color from the high amount of Beta carotene which has antioxidant and anti-inflammatory properties. Carotenoids assist in staving off free radicals in the body and help in preventing premature aging, cardiovascular disease and infections.

Spices Ginger, Turmeric, and Garlic

Then I add extra zest and health benefits with spices that have well-known medicinal properties. Spices like ginger and turmeric both help ease inflammation. Turmeric is known to be a powerful anti-inflammatory when taken as a supplement, and when ingested in food, it really spices up the flavor. Garlic contains anti-oxidants that protect against cell damage, helps prevent infection and helps support a healthy immune system.

Chicken Bone Broth and Coconut Milk 

For the base, I use chicken bone broth, which also helps ease inflammation in the gut and soothe the gut lining. Coconut milk and cream makes this soup creamy and smooth and brings health benefits too. Coconut milk which is high in Vitamins C and E, and rich in antioxidants also aids in the reduction of inflammation. It is rich in electrolytes such as potassium and magnesium and helps support a healthy immune system.

Zesty and Healthy Crowd Pleaser 

It’s the perfect soup for living well with zest! Combining nutrient dense fresh pumpkin, nourishing chicken bone broth, plus anti-inflammatory coconut milk, ginger and turmeric, this soup is the perfect way to delight your family and friends and help them stay healthy inside and out. It’s not only zesty, it’s healthy

I always love sharing, enjoying good food together and seeing my crockpot empty sooner than later.  Even more rewarding is sharing delicious food that helps people live well with zest! I hope you try it and share it with your family and friends. Let me know what you think?

Grace Notes

I am inspired by Linus in It’s the Great Pumpkin, Charlie Brown, one of my favorite childhood holiday movies, adapted from Waiting for the Great Pumpkin by Charles M. Schulz. I have never stop believing in the power of the Great Pumpkin. But now we have the data to know the power of the Great Pumpkin!

Enjoy and live Well with Zest!

Bev xo

Written by Bev Hope

Thai Roasted Pumpkin Soup

• Author: Bev Hope
• Prep Time: 30 minutes
• Cook Time: 60 minutes
• Total Time: 1 hour 30 minutes
• Yield: 8 servings
• Category: Soup
• Cuisine: American

Ingredients

• 2 Tablespoons olive oil
• 1 cup chopped onion
• 1 Tablespoon organic tomato paste
• 2 1/2 cups of roasted, mashed organic pumpkin
• 2 Tablespoons chopped fresh ginger root
• 1 Tablespoons chopped fresh turmeric root
• 2 garlic cloves, peeled and chopped
• 3 cups of organic chicken bone broth
• 3/4 cup organic coconut cream
• 3/4 cup organic coconut milk
• 1 Tablespoon chopped green chilies
• 1 Tablespoon lemon juice
• Fresh ground sea salt and black pepper corns

Instructions

1. Slice 2 small pumpkins in quarters, scoop out seeds. Rub with olive oil and sprinkle ground sea salt and black pepper. Back at 425 for 50 – 60 minutes until tender. Scoop out pulp.
2. Sauté onion in olive oil until soft and tender. Add tomato paste, pumpkin, ginger, turmeric garlic, broth, coconut cream, and coconut milk. Combine until heated through.
3. Place mixture into Vitamix or food processor. Add chilies and lemon juice and secure lid.
4. Select variable 1.
5. Switch Vitamix to Start and slowly increase speed to variable 10.
6. Blend for 45 to 60 seconds or until smooth. Season to taste with salt and pepper.For extra flavor garnish soup with chopped toasted peanuts and fresh chopped organic cilantro.

Notes

Add-Ins

For an authentic dash of extra flavor, garnish with cilantro, chopped peanuts and sour cream.

Tips

Double the recipe for a holiday party or pot luck dinner. Save time by roasting the pumpkins the night before. Avoid substituting canned pumpkin to experience full anti-inflammatory health benefits, but canned pumpkin will work if pressed for time.

Nutrition

• Serving Size: Per 1 Cup (240ml)
• Calories: 216
• Sodium: 375 mg
• Fat: 13 g
• Saturated Fat: 9 g
• Carbohydrates: 24 g
• Fiber: 3 g
• Protein: 2 g
• Cholesterol: 0 mg

Keywords: Paleo, Whole30, Keto, Anti-Inflammatory, Pumpkin, Soup, Thai, Vitamix, Potluck, Crockpot, Holidays

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I call this the “Fastest Blueberry Crisp in the West”. You can prepare this yummy dessert in about 7 minutes. Thirty minutes later, you can pull it out of the oven. You will have a perfectly baked dessert with a bubbling juicy fruit bottom and a crispy golden in no time. To make it extra special, serve it warm with your favorite topping. It’s a modern, healthier Paleo style version of the old-fashioned classic blueberry cobbler. It’s packed with fruity, crunchy goodness you can’t beat!

My favorite dessert to bake for my family and friends my entire adult life has always been blueberry desserts. I’m a fanatic about blueberries for their taste and antioxidant benefits. I have alw

ays looked for ways to eat and share this wonderful fruit in all kinds of delicious, creative ways. Recently, I’ve turned my creativity to making gluten-free blueberry desserts that better fit with my anti-inflammatory diet and lifestyle. This is a great upgrade of my old-fashioned blueberry cobbler and crisp recipes I’ve used in the past.

Why Gluten-Free?

Why go gluten-free? Gluten has become quite a controversial topic in recent years. Many experts claim that only those with celiac disease benefit from avoiding or eliminating gluten. But more research show that gluten, which is found in wheat, barley, rye and smelt, can affect the intestinal wall. Specifically, it can cause “leaky gut”. This is when particles that are supposed to pass through the intestines break through the gut wall. Then these particles get into the bloodstream where they don’t belong. The particles can put pressure on your body’s immune response and cause inflammation. For anyone with auto-immune conditions, inflammation is a constant problem they have to manage. And “leaky gut” can make inflammation worse. 

Anti-Inflammatory Foods Helps Manage Inflammation

I’m dealing with my own autoimmune condition, Graves’ disease. My immune system, which is supposed to be protecting me, is attacking my own thyroid tissues. Graves’ disease is causing my thyroid to be overactive. There is not a specific diet to prevent or treat Graves’ disease. With Graves’ disease, certain foods should be avoided, and others should be eaten to help promote health and avoid inflammation. Food plays an important role in managing inflammatory symptoms. And it can be delicious! There are a ton of delicious anti-inflammatory foods you can include your diet. You don’t have to give up your favorite old-fashioned desserts and treats. All you have to do is cook with modern, healthier ingredients that fit with an anti-inflammatory diet.

Gluten-Free Ingredients You’ll Need 

Fresh Blueberries

I find fresh, preferably organic blueberries work best.  Blackberries or boysenberries can be mixed in for variety.  Blueberries and blackberries packed with antioxidants are an ideal food to help keep your immune system strong.

Almond flour and Tapioca Starch

These ingredients help form the base of the crispy topping. Almond flour, tapioca starch or arrowroot are ideal substitutes for traditional topping ingredients.  The best thing is that these replace the gluten containing ingredients found in most wheat-based flour recipes.

Walnuts

Chopped walnuts add the crisp to the crispy topping.  Walnuts are the primary anti-inflammatory ingredient in this delicious gluten-free topping.  Rich source of omega-3s, protein and fiber, walnuts provide many health benefits to this delicious dessert. 

Coconut Oil or Ghee

Melted coconut oil is ideal for the making the crispy golden crust. Ghee or grass-fed organic butter is a better substitute for butter.

Maple Syrup

Pure maple syrup adds the sweetness that blends perfectly with the natural berry sweetness. Maple syrup, a natural sweetener, is an ideal substitute for refined sugar in old-fashioned blueberry crisp recipes. Excess sugar and refined starches can boost production of inflammatory chemicals in the body. Thankfully, there are many natural sweeteners that make these old classics even better desserts!

Lemon Juice

Fresh lemon juice has always been one of my favorite secret ingredients in blueberry pie. It adds a little kick and punches up the flavor of the blueberries.

Cinnamon

A touch of cinnamon is the other secret ingredient that adds mysterious spiciness. It blends perfectly with the sweet crunchy topping.

Pink Sea Salt

Just a pinch or two of salt is all you need to add harmony. Salt bring out the best in the mixture of flavors in the topping.

Scrumptious, Delicious and Healthy Blueberry Crisp

You don’t have to miss the classic old-fashioned blueberry crisp family recipe anymore. This a simple gluten free blueberry crisp recipe with a crunchy topping that tastes like the real thing. It’s a twist on a favorite classic that fits a healthy, anti-inflammatory lifestyle.  For a quick and easy gluten-free dessert, baking fruit with a nutty topping, is the easiest way to go. This blueberry crisp is not only the fastest, but also the healthiest blueberry dessert recipe I know. And It’s so delicious, that we love to make it over and over all year long!

Grace Notes

Every time I make this blueberry dessert, I remember going blueberry picking with my young sons. We would fill up two big buckets.  The first thing we would make was always fresh blueberry cobbler. To cap off the day, we would read Blueberries with Sal. This classic children’s picture book by Robert McCloskey was awarded the Caldecott Honor in 1949. More than a decade later, I still get a boost of endorphins every time I make blueberry cobbler!  Imagine how many mothers and grandmothers have happy blueberry-picking memories too. Given that’s got to be the case, let’s bring on more blueberry cobbler! May happy blueberry memories continue. And may they be even better knowing there are healthier ways to serve our old-fashioned blueberry classics. 

I get satisfaction from the delight in my family and friends’ eyes when they dig into this scrumptious dessert. But more rewarding is sharing delicious food that helps people live healthy happy lives. Try this twist on a classic dessert yourself. Share it with your family and friends and let me know what you think.

Enjoy and Be Well with Zest!

Bev

Written by Bev Hope

Favorite Gluten-Free Blueberry Crisp

• Author: Bev Hope
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 6 servings

Ingredients

• 2 pints fresh blueberries, preferably organic
• 1 organic lemon, halved
• 1 cup organic almond flour
• 1 tablespoon of tapioca starch
• 1/4 cup of chopped organic walnuts
• 1/4 cup ghee butter or coconut oil melted
• 2 tablespoons of pure maple syrup
• ½ teaspoon ground cinnamon
• 2 pinches of pink sea salt

Instructions

1. Preheat the oven to 375 F and prepare 9-inch square baking dish.
2. Place the blueberries and half the lemon juice in the 9-inch square baking dish. Toss to cover the blueberries with the juice.
3. In a separate mixing bowl, make the crisp by combining the almond flour, nuts, melted butter, maple syrup, remaining lemon juice, cinnamon and salt. Mix well.
4. Using your hands, spread the nut topping crisp mixture evenly over the blueberries.
5. Bake in over for 30 to 40 minutes until the crisp is golden brown. Check at 30 minutes.
6. Serve by itself or with your choice of gluten-free ice cream.

Notes

ADD-INS
Mix in blackberries or boysenberries, half and half with the blueberries.
Mix chopped Macadamia nuts with the chopped walnuts.

TIPS
Add a little extra maple syrup for extra sweetness or substitute organic honey as well.
Serve with ice cream, vanilla cashew milk is great.

Nutrition

• Serving Size: 1 cup

Keywords: Dessert, Paleo, Gluten-Free, Blueberries, Anti-Inflammatory Diet

Did You Make This Recipe? Are you a blueberry lover? What types of blueberry recipes do you want to see?

Tag #wellwithzest on Instagram @BevHope

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