Strawberry Coconut Oat Smoothie
Prep Time: 3 minutes
Yield: 1 serving
Calories per serving: 280
3/4 cup frozen diced strawberries
1/2 5.3 oz container Coconut Greek Yogurt
1/2 cup almond milk coconut milk blend
1/2 cup water
1/4 cup quick oats
1/2 large, peeled and frozen very ripe banana
Combine all ingredients in a blender and process until well pureed. Add a few tablespoons more of the almond milk coconut milk blend or water to thin as desired.
If you’d like it any sweeter you can add in a little bit of honey or agave to taste or add in another 1/4 – 1/2 of the banana.
- 6 whole Medium Russet Potatoes (6 To 8)
- Salt And Pepper, to taste
- 24 whole Large Eggs
- Non-stick Cooking Spray
- Preheat the oven to 400 degrees.
- Bake the potatoes until almost tender (potatoes should still have a little bite) 45 minutes to 1 hour. Allow to cool, and then peel and grate them. Season well with salt and pepper.
- INCREASE OVEN TEMP TO 425 DEGREES.
- Spray two muffin pans generously with cooking spray. Scoop 3 to 4 tablespoons of grated potato into each muffin cup. Use your fingers to gently press the sides and bottom in each muffin hole to make a nest (don’t press the potatoes firmly against the pan; they should sit lightly in the pan.) Spray again (very lightly!) with cooking spray. Bake for 15 to 20 minutes. Watch and make sure they do not burn. (If they seem like they’re not browning, kick up the temp to 450.) Remove when the nests are golden brown.
- Allow the nests to cool. Crack an egg into each one. Sprinkle with salt and pepper and bake until the whites are set, about 15 minutes. Don’t be concerned if some whites bake differently; no two nests will look alike!
- Remove from the muffin pan with a spoon or fork and serve.
- 1 whole Fully Cooked Bone-in Ham (15-18 Pounds)
- Whole Cloves
- 3 cups Brown Sugar
- 1/2 cup Spicy Brown Mustard
- 1 can Dr Pepper Or Coke
- 3 Tablespoons Apple Cider Vinegar
- Preheat the oven to 325 F.
- Score the surface of the ham in a diamond pattern about 1/8-inch deep. Place cloves in the middle of each diamond. Place the ham in a large roasting pan with a rack, tent it with foil, and bake for 2 to 2/12 hours—or longer, depending on the package directions. (Some hams may require 3 to 3 1/2 hours at a lower temp; just check the package.)
- Heat the brown sugar, mustard, vinegar and soda in a small saucepan until bubbly. Cook until reduced and a bit thicker, about 15 minutes.
- After about 2 hours of baking time, remove the foil and brush the glaze on the ham in 20 minutes intervals (put the ham back in the oven, uncovered, in between) until it’s nice and glossy. Remove from the oven and allow to rest 15-20 minutes before carving.
1/2 APPLE, CORED AND SLICED
SQUEEZE OF LEMON JUICE
2 TABLESPOONS BROWN SUGAR
SPRINKLE OF SALT
1/6 OF A SHEET FROZEN PUFF PASTRY, THAWED
ICE CREAM, IF DESIRED
Preheat the oven to 425°F.
Toss the apple slices with the lemon juice, brown sugar and salt. Layer on top of the puff pastry sheet. Bake in the oven until pastry is puffy and golden brown, about 20 minutes. Top with ice cream, if using and enjoy!
The Fire Hydrant (left) – 3-4 8oz glasses throughout the day
1 slice lemon
1 pinch cayenne pepper
Other than getting 7-8 hours of sleep a night, staying hydrated is the most important thing you can do to help keep your body functioning at optimum levels. So this drink is just water with a squeezed lemon slice and a pinch of cayenne pepper. The lemon not only tastes good, but is also super alkaline* which helps your body maintain a healthy pH level. The cayenne pepper helps raise energy levels naturally and provides protection for your heart by helping to maintain proper cardiovascular movement throughout the body. Combining this with 4-5 glasses of regular water will bring you up to your recommended 8 glasses of water per day!
*For an explanation of lemons’ miraculous transition from acidic outside of the body, to alkaline once ingested, visit this link: http://phbalance.wikispaces.com/Lemons+Alkaline%3F
The Quick Fix (center) – as needed, during the day
(I don’t recommend drinking it at night as it might keep you up)
1 1/2 – 2 tsp honey (to taste)
1 inch of fresh ginger root
1/4 tsp ground cardamom
1/4 tsp tumeric
Cut off two thin slices of ginger and place in your cup or mug.
Use a garlic press to juice the remaining ginger into your mug.
Add both spices and fill your mug with hot water and stir.
This is the closest thing I found to a non-caffeine/refined sugar pick me up! And I find it pretty delicious. Ginger speeds up metabolism and increases circulation. It also aids in the digestive process which can help stave off the post lunch coma that contributes to the afternoon slump. Turmeric, a cousin of ginger, also helps speed things up in the body, including energy levels! And Cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Honey is mother nature’s equivalent of an energy shot and is one of the best kinds of sugars for your body.
The Heavy Lifter (right) – 1 glass in the morning
1 ripe banana
1/4 cup raw almonds or 2 tbsp almond butter
1 scoop of high quality whey protein powder (low sugar content)
2 washed kale leaves
1/2 cup plain yogurt
1 tbsp ground flax seeds
1 cup milk of choice (I used unsweetened almond milk)
According to Dr. Oz, sixty percent of women don’t get enough protein in their diets and that is often the number one reason for fatigue! (http://www.doctoroz.com/media/print/11196) A morning protein shake is a really easy and delicious way to make sure that you’re starting the day off well fueled. Pair this with a piece of whole grain toast and you have everything you need to give you a solid energy foundation for the day.
The next steps are energy booster tips that I find, when done along with the drinks, help me keep on keeping on all day long!
4 medium to large cucumbers
1/2 cup cashews, soaked until soft, rinsed and drained
1 young Thai coconut, flesh from (about 1 cup and save the water)
4 limes, juice and zest from
1/4 cup coconut water (from above coconut)
1 teaspoon raw chili garlic sauce
1 teaspoon fresh grated ginger
2 teaspoons cumin
2 tablespoons black sesame seeds
4 scallions (green onions) thinly sliced
Himalayan salt (I use 4 grinds or 1/4 teaspoon)
1. Slice cucumbers into noodles (see instructions above). Set two of the cores aside to add to the dressing. See pictures above for directions. Set noodles in strainer to let excess water drain.
2. Place two cucumber cores, cashews, coconut, lime juice (not zest), coconut water, chili garlic sauce and cumin into a high speed blender and blend until smooth.
3. Stir in zest, black sesame seeds and onions. Pour over noodles and mix well.
1 cup ground golden flax
1 cup water
2 cups almonds, soaked over night, drained and rinsed
1 bunch kale
1 cup Raw Coconut Flour
3/4 cup nutritional yeast
1 tsp chipotle
1 tsp smoked paprika
Himalayan salt and pepper to taste
1. Mix together ground flax and water. Set aside.
2. Place almonds in food processor and process until finely chopped. Remove to large bowl.
3. Finely chop kale. I do this in the food processor, also.
4. Add nutritional yeast, coconut flour, smoked paprika and chipotle to the chopped almonds. Mix well.
5. Stir in kale.
6. Add flax/water mixture. Blend well. I use my hands at this point.
7. Spread 1/4-inch thick on non-stick sheet (see above for my method). Score into cracker sized pieces and dehydrate at 145 for 30 minutes. Decrease heat to 118 and continue to dehydrate until done (approximately 8 hours*) turning once or moving to screens halfway through dehydration. You want these very dry.
*Dehydration times can vary widely due to different dehydrators and humidity. Read about why we start dehydration at 145 here: FAQ. Yes, it stays raw.
- 2 cups old-fashioned rolled oats
- 1/2 cup Nutella
- 1/4 cup + 1 Tablespoon maple syrup (or honey)
- 3/4 cup dried cherries
- 1/2 cup dark chocolate chips
Preheat oven to 325 degrees. Line a large baking sheet with parchment paper (or Silpat) and set aside.
Mix the oats and dried cherries into a large bowl and set aside. In a small bowl, melt the Nutella and maple syrup together in the microwave (about 30 seconds). Stir until completely smooth and liquidy. Pour Nutella mixture over oats and cherries. Make sure all of the oats are evenly moistened. Spread evenly over prepared baking sheet. Bake for 30 minutes, stirring at each 10 minute interval.
Remove from the oven and sprinkle chocolate chips over the hot granola (no need to stir). The chips will melt down a bit. Let the granola cool completely. Please note that it will be soft when removed from the oven– it will crunch up when exposed to air. Mine took about 30 minutes to crunch up. Enjoy!
Coconut oil is one of my favorite beauty products. It also has a long list of numerous health benefits. First, let me tell you all the ways you can use this for your outer body, head to toe. For starters, you can use it as a facial and body lotion. It makes your skin silky smooth. On your face and neck it works wonderfully even under make up. Speaking of make up, you can use it to remove make up! I was reluctant to use coconut oil on my face, thinking I would break out. Coconut oil will not cause break outs. It absorbs nicely and leaves your skin smooth and dewy looking. I love using it in place of body lotion. Coconut oil also helps to relieve eczema, body odor, dry areas, preventing fungal infections and blemishes.
Coconut oil will work wonders on your hair. I use it as a daily conditioner and deep conditioner every couple of weeks. After shampooing, I like to rub a half teaspoon in my hands and then all over my hair especially the ends. No need to rinse. Since I have been using it I have noticed my hair is much stronger, shinier and thicker. The smoothies and juices are partly responsible for that, too. For deep conditioning, use 3-4 spoons and massage in scalp all the way to ends. Leave in overnight, if possible, or at least for an hour, then rinse and shampoo lightly. Make sure you are using a good shampoo that doesn’t strip your hair. Some people have also reported less gray hairs after using coconut oil. Adding a few drops of lavender oil is nice and calming and makes your hair smell really good.
Coconut oil mixed with baking soda and a few peppermint drops makes an excellent toothpaste. Coconut oil is also good for oil pulling.
Coconut oil also makes the best sexual lubricant. Plus you can both give each other sensuous massages and have awesome silky skin. Coconut oil should not be used with condoms, as oils cause condoms to break down.
Okay, at this point I probably sound like I am selling this stuff. I wish I were! I’m not! I just love it so much. The best coconut oil to buy is raw, virgin, unrefined and organic. Last few times at the grocery, I could only find unrefined organic but not raw.
I think everyone should eat a spoon of this a day! It’s great for your pets, too. I like to give my cats a few drops of it. They love the taste. Their coats are healthy and beautiful.
Research shows that many people of the Pacific Islands, who get about thirty to sixty percent of their intake of total calories from saturated coconut oil, have almost non-existant rates of cardiovascular disease.
Half of the fat in coconut oil is a special type called lauric acid. Your body converts this into monolaurin. Monolaurin has anti-protozoa, anti-bacterial and anti-viral properties. The only other natural source of monolaurin can be found in mother’s milk.
Coconut oil is a treasure chest of MCFAs aka medium chain fatty acids or medium chain triglycerides – MCTs. Most of the vegetables oils and seed oils are made up of long chain fatty acids – LCFAs, or long chain triglycerides – LCTs. These have larger molecules so they are very hard for your liver to break down and are stored away as fat. But since the MCTs are smaller they are easily used by your liver and without the spike in insulin. This actually helps your body to use fat for energy and boosts your metabolism.
Coconut oil has also been reported to raise the HDL, which is the good cholesterol, treat hypothyroidism, reduce the risk of developing Type 2 Diabetes. Some have even stated that has even helped to reverse symptoms of Alzheimers! Is this convincing enough? I was happy with the just beauty benefits! I suspect that research studies will come out with so much more info on coconut oil.
I like to add it to my smoothies, juices (especially carrot juice for better beta carotene absorption), oatmeal, raw chocolate, rice and more. I love the coconut taste. Try it! I promise you will like it!
- 3/4 cup Trader Joes Cookie Butter or Biscoff Spread* (or use a nut butter of your choice)
- 2 Tbsp coconut oil
- 1/3 cup honey or maple syrup*
- 1 large egg
- 1 tsp vanilla extract
- 3.5 cups old-fashioned rolled oats
- 1/4 cup packed light brown sugar
- 3/4 tsp salt
- 2/3 cup mini chocolate chips
Preheat oven to 350F degrees. Spray a 8×8 baking pan with nonstick spray. Set aside.
In a small bowl, melt the cookie butter and coconut oil for about 1 minute in the microwave. Stir until combined and smooth. Melt for longer if needed. In a large bowl, beat the melted cookie butter/oil mixture, honey (or maple syrup if you are using it instead), egg, and vanilla until completely combined. Add in the oats, brown sugar, and salt. Mix well. Slowly stir in chocolate chips. The batter will be sticky.
Transfer to the prepared baking pan and press down, making sure the surface is flat and even. Bake 21-24 minutes or until set and edges are lightly browned. Allow to cool completely before cutting into squares.
*If you can’t find TJs Cookie Butter of Biscoff spread, try using almond butter. The bars may not have the same chocolate chip cookie taste though. I used sugar free maple syrup, but feel free to use honey or regular maple syrup. I’ve tried it with both and they taste exactly the same. Try using different add-ins, like nuts or dried fruits (up to 2/3 cup total). These granola bars are highly adaptable.
½ cup butter
2 tablespoons soft light brown sugar
4 tablespoons golden syrup
2 cups rolled oats
1 mashed banana
Place the butter, sugar and golden syrup in a microwavable bowl/jug and put it into the microwave for 20 seconds at a time until the butter has melted. Mix in your mashed banana and oats until you have a thick mixture. Spread out into an 8″ tin and bake at 180c for 15-20 minutes or until golden brown on top. Let it cool, cut it up into squares and serve!
Have you tried Banana Flapjacks before? They are perfect served with a cup of tea.
1/4 c. sugar
1/4 c. flour
2 tbsp. unsweetened cocoa powder
2 tbsp. pumpkin puree (either homemade or canned)
2 tbsp. non-dairy milk
1 tbsp. dark chocolate chips
1/2 tsp. pumpkin pie spice
a pinch of salt
vanilla ice cream (optional)
Stir together all ingredients in a latte mug or small bowl. Microwave for 1 minute; continue to microwave at 15 second intervals until top of brownie is dry. Top with ice cream if desired.
1/4 cup pecans
2 tablespoons olive oil
1 small shallot, chopped
1 small head cauliflower (about 1 1/2 pounds), cut into florets (about 5 cups)
kosher salt and black pepper
1 red apple (such as Fuji or Braeburn), thinly sliced
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
2 tablespoons unsalted butter
Heat oven to 350° F. Spread the pecans on a rimmed baking sheet and toast, tossing occasionally, until fragrant, 6 to 8 minutes. Let cool, then roughly chop.
Heat the oil in a large skillet over medium-high heat. Add the shallot and cook, stirring frequently, until softened, 3 to 4 minutes. Add the cauliflower and ¼ teaspoon each salt and pepper and cook, tossing occasionally, until golden, 4 to 6 minutes. Add the apple, thyme, and ½ cup water. Cover and cook until the cauliflower is tender, 8 to 10 minutes more. Stir in the butter and sprinkle with the pecans.
King scallops 2 pcs.
Fresh tomato 10gm
Olive oil 1CL
Chilly flakes 1gm
Chopped onion 10gm
Lemon juice 5gm
Cherry tomato sundried 15gm
Balsamic glaze 10gm
Ice lettuce 1 pc
Cajun spices 10gm
1. Marinate scallops with olive oil, salt, pepper and Cajun spices. Add olive oil on frying pan, add scallops and seare for 4-5 minutes.
2. To make guacamole, peel avocado and mash it, add salt, pepper, olive oil, garlic, chopped onions, chopped tomato and lemon juice. Mix all ingredients.
3. Using a ring, put guacamole on the serving plate.
4. Arrange all the scallops and sun dried cherry tomato, balsamic glaze and decorate with ice lettuce.
Makes 4 – 6 servings, depending on size of squash
1/3 cup barley
1/3 cup brown rice
1/3 cup farro
3 cups water or broth
1/2 onion, diced
1 Tbsp. olive oil
1 cup almonds, chopped
½ cup pine nuts
5 dates, pitted and chopped
½ + cup vegetable broth
4-6 small winter squash (I love golden nugget!)
Combine grains and water (or broth) in a pot and bring to boil. Reduce heat to a simmer, cover and cook for 45-60 minutes, or until the grains are tender. Set aside.
Heat the olive oil in a small pan and add the onion. Over medium-low heat, cook the onions until slightly caramelized, about 15 minutes.
Preheat oven to 350 Fahrenheit. Slice the tops off of each squash and use a sturdy spoon to scrape out the seeds and pulp.
Spread the almonds and pine nuts on a baking sheet and bake for 5-10 minutes, until nuts are golden brown.
Once the grains are cooked, add in the onion, almonds, pine nuts, dates and vegetable broth. Mix until well combined.
Fill each squash with the stuffing, top off with 1 Tbsp. of vegetable broth and bake for 30-45 minutes, until tender.
Barbecuing is just grilling with more sauce, right? Well, not exactly. When we talk about barbecued foods, we mean really smokey and sweet flavors! There are a few tricks that professionals swear by to infuse their food with the unmissable taste that makes dishes so irresistable. In an effort to help you perfect your Fourth of July feasts, today we sat down with Everyday Food’s Senior Associate Food Editor Samantha Seneviratne, who shared her sauciest advice.
1. Scratch the Surface. Stop buying bottles! Barbecue sauce doesn’t have to be complicated — it only takes about 20 minutes — and you probably have all of the ingredients you need right in your pantry.
2. Marinate Meat not Fish. Seafood gets tough when it sits in barbecue sauce. If you’re making fish, use the sauce to finish your dish.
3. When in doubt, opt for orange juice concentrate and sriracha. These are the secret weapons that will change the flavors in your dish. Orange juice concentrate adds great sweetness, while sriracha infuses your food with an unmistakable spicy flavor.
4. Watch your heat. The sugars in your sauce will cause it to burn quickly when it’s simmering on the stove. Keep a close eye on it while you’re prepping.
5. Divide and Conquer. Pour your sauce into two separate bowls immediately after you take it off the stove. You’ll avoid cross-contamination (if you’ve brushed the sauce on raw chicken, you can’t use it again) and will have enough leftover to serve alongside your meal.
Makes 9 six-inch pancakes
2 Cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons sugar
2 large eggs, lightly beaten
3 cups buttermilk
4 tablespoons unsalted butter, melted, plus 1/2 teaspoon for griddle.
1. Heat the griddle, not too high. Combine flour, baking powder, baking soda, salt and sugar in a medium bowl and whisk or stir with a fork. In a separate bowl, whisk together the beaten eggs, buttermilk, and 4 tablespoons of the melted butter. Add the wet ingredients to the dry ingredients and very gently fold them together. Do not over mix, the batter should have small to medium lumps.
2. Heat the oven to 200 degrees. Test the griddle by sprinkling a few drops of water on it. If water bounces and spatters it is hot enough. Using a pastry brush, brush the remaining 1/2 teaspoons of butter onto the griddle. Wipe off excess.
3. For each pancake, pour 1/2 cup of batter. When pancakes have bubbles on top and are slightly dry around the edges, about 2 1/2 minutes, flip them over. Cook until golden on bottom, about 1 minute.
Keep the finished pancakes on a heated plate in the oven.
Spread through the idyllic resort, are a number of Villas that are ideally designed to accommodate families or a group of friends. With a Nubian touch in their design, the Villas are well-crafted and aesthetically designed to offer comforts that you would expect of a 5-star resort… and much more.
From spacious living rooms, private terraces, spectacular views of the Arabian Gulf to the lagoon or lush green hills, each of the Villas are designed to anticipate and cater to your every need.
Super Blueberry Toasted Coconut Island Parfaits with Pistachios
vegan, serves 2
6 Tbsp chia seeds
2 cups almond or soy milk, vanilla or plain
2 Tbsp grade B maple syrup, coconut syrup or agave syrup
*reduce sweetener by one tablespoon if your non-dairy milk is on the sweet side.
pinch of salt
1/8 tsp vanilla extract
1/4 tsp cinnamon
1/2 cup blueberries (fold or blend in)
4 Tbsp unsweetened coconut
1/4 cup fresh blueberries
3 tsp raw pistachios
1. About 6+ hours before serving parfaits, prepare the chia pudding. You can simply briskly stir all ingredients together or do my low speed blender method. I add the milk, vanilla, sweetener, salt and cinnamon – turn blender on to lowest speed. Slowly pour in chia seeds so they do not stick to the sides of the blender. Blend on low for about 2-3 minutes to jump start the chia seed plumping process. Blueberries: you can either fold in the 1/2 cup of blueberries or blend them right into the pudding.
2. Transfer your chia mixture to a small bowl or large jar. Cover and place int he fridge for at least six hours. About thirty minutes and one hour after placing in the fridge I like to give my pudding a few stirs to swirl the chia seeds a bit. This prevents them from clumping up at the bottom or top of the glass. This step is options, you can always do a brisk stir right before serving too.
3. When ready to prepare parfaits, finely chop your pistachios and set aside. For the coconut, heat the coconut in a dry skillet over high heat. Heat just until the edges start to brown and “toast.” Set aside.
4. Add chia pudding to tall parfait glasses. You can stir some or all of the coconut right into the pudding or just layer it on top of the pudding in the parfait glass. Top with the fresh blueberries, more toasted coconut and pistachios. I love to serve my chia pudding with a giant side bowl of extra blueberries, because you can never have too many blueberries on the table.