Monthly Archives: September 2013

Southwest Quinoa Salad

Southwest Quinoa Salad
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For Salad
  1. 2 cups quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)
  2. 4 cups water
  3. 2 cans black beans, rinsed well
  4. 4 medium tomatoes, diced
  5. 8 green onions, chopped (including most of the green part)
  6. 1 cup chopped fresh cilantro
For Dressing
  1. 1 heaping tablespoon grated lime zest
  2. 1/4 cup fresh lime juice
  3. 6 tablespoons extra virgin olive oil
  4. 1 tablespoon maple syrup
  5. 1 teaspoon sea salt (best: Original Crystal Himalayan Salt)
  6. 1/2 teaspoon freshly ground pepper
Instructions
  1. Whisk together the lime zest and juice, olive oil, maple syrup, salt, and pepper in a serving bowl
  2. Simmer the quinoa in water uncovered for about 10 min
  3. Turn off the heat, cover, and let stand 10 min. Strain any excess water.
  4. Add quinoa to dressing and toss well, then stir in remaining ingredients (beans, tomatoes, scallions, cilantro).
Risa Groux Nutrition http://risagrouxnutrition.com/

Quinoa Black Bean Burgers

Quinoa Black Bean Burgers
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Ingredients
  1. 2 cans BPA free black beans or 8-12 oz dried (soaked, drained and cooked)
  2. 1 cup quinoa (cooked on stovetop or rice cooker)
  3. 6 oz crushed tomatoes (in a soft box not can or puree fresh tomatoes)
  4. 2 cloves garlic, minced
  5. 1/2 onion, diced
  6. 1 jalapeño or other pepper, seeds removed, diced
  7. 1 Tbsp. coconut oil
  8. 2 Tbsp. ground flax seeds
  9. 6 Tbsp. water
  10. Pinch of Himalayan sea salt and ground black pepper to taste
  11. 1/4 teaspoon tumeric
  12. 1/2 teaspoon cumin
Instructions
  1. Preheat oven to 425 degrees. Briefly sauté garlic, onion and pepper in coconut oil.
  2. Blend half of the black beans, tomato and sautéed veggies in food processor or blender
  3. Pour into bowl and add the rest of the black beans, quinoa and spices. Mix well – add more seasoning to taste.
  4. Form into patties, adding additional ground flax seed as needed.
  5. Place on baking sheet and drizzle olive oil on top to help brown burgers. Bake for 15-20 minutes or until patties are browned.
Risa Groux Nutrition http://risagrouxnutrition.com/

Green Pina Colada Smoothie

 

  • Green Pina Colada Smoothie
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    Ingredients
    1. 1 1/2 cup coconut water or 1 can of coconut milk (regular or light)
    2. 1 scoop protein powder
    3. 1 teaspoon ground chia seeds
    4. 1 handful of spinach
    5. 1 handful kale
    6. 1 cup frozen mango
    7. 1 cup frozen pineapple
    Optional Additions
    1. banana or peaches instead of or in addition to mango
    2. use raw nuts instead of protein powder
    Instructions
    1. Add all ingredients into a blender, mix and enjoy!
    Risa Groux Nutrition http://risagrouxnutrition.com/

Gluten Free Banana Bread

Ingredients:

  • 4 spotted/mushy bananas (medium-large)
  • 4 tablespoons softened coconut oil
  • 2 medium eggs (cage-free)
  • 1/2 cup coconut nectar
  • 1 cup gluten free flour of your choice
  • 1 cup almond meal/flour
  • 1 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cardamom (optional)

Directions:

Preheat oven to 350˚F. Grease (with coconut oil) the pans of your choice. Combine wet ingredients (bananas, eggs, coconut nectar) in a large mixing bowl until soft (use fork or potato masher). It’s okay for small chunks of banana to be left in the batter, doesn’t have to be perfectly smooth. Mix the rest of the dry ingredients together in a separate bowl. Combine wet into dry. You can add any nuts (pecans, walnuts, almond pieces, etc.) or chocolate chips or even coconut flakes at this point if you would like. Pour dough into pan(s) and bake until a toothpick comes out clean (roughly 40-50 minutes depending on loaf size. Smaller ones will cook faster, and one large one will take longer). Keep checking and remove when the top is golden brown. Let cook for 8 minutes and then remove from pan, slice and serve. This keeps for several days or you can also freeze it and toast slices as needed.

Bok Choy with Carrots and Sesame Orange Dressing

Bok Choy with Carrots and Sesame Orange Dressing
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Ingredients
  1. 1 pound baby bok choy, halved
  2. 8 ounces shiitake mushrooms, stemmed and sliced
  3. 4 medium carrots, shredded
  4. 2 tablespoons orange juice
  5. 1 tablespoon tahini
  6. 1 1/2 teaspoons low-sodium shoyu or tamari
  7. 1/2 teaspoon grated fresh ginger
  8. 1 tablespoon toasted sesame seeds
Instructions
  1. Arrange a steamer basket in a large pot. Add enough water just to reach bottom of basket. Bring to a boil. Add bok choy. Reduce heat to medium-low, cover and steam about 10 minutes or until bok choy is tender. Prepare an ice bath by filling a bowl with ice cubes and water; set aside. Place steamed bok choy in ice bath, drain well.
  2. In a large skillet over medium-high heat, bring 1/2 cup water to a simmer. Add mushrooms. Cover and reduce heat to medium. Cook about 6 minutes or until mushrooms are tender, stirring once halfway through cooking.
  3. In a large bowl, whisk together orange juice, tahini, tamari and ginger. Add bok choy, mushrooms, and carrots and toss to coat. Garnish with sesame seeds.
  4. Serve this simple vegetable side dish with brown rice or quinoa. Serves four.
Risa Groux Nutrition http://risagrouxnutrition.com/

Berry Blast Smoothie

Berry Blast Smoothie
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Ingredients
  1. 1 1/2 cups water (filtered or bottled)
  2. 1 tablespoon flax seed oil
  3. 1 teaspoon ground chia seeds
  4. 1 handful raw almonds (or cashews)
  5. 1 handful spinach
  6. 1 handful kale
  7. 3/4 cup frozen strawberries
  8. 3/4 cup frozen cherries
  9. 1/2 cup frozen blueberries
  10. 1/4 cup raspberries
Instructions
  1. Add ingredients to blender, mix, and enjoy!
Optional Additions
  1. add agave nectar or honey as a sweetener
  2. use protein powder instead of raw nuts
  3. use juice or almond milk instead of water
Risa Groux Nutrition http://risagrouxnutrition.com/

Almond Butter Chip Cookies

Almond Butter Chip Cookies
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Ingredients
  1. 1/2 cup coconut flour
  2. 1 1/2 cups almond meal/flour
  3. 1/2 cup coconut nectar granules
  4. 1 teaspoon baking powder
  5. 1 teaspoon baking soda
  6. 1/2 teaspoon salt
  7. 1 cup dark chocolate chips/chunks (unsweetened and dairy-free, Gnosis would work) OR raw cacao nibs
  8. 2/3 cup coconut oil
  9. 1/4cup almond milk
  10. 1 teaspoon vanilla
  11. 1 cup almond butter
Instructions
  1. Preheat oven to 350 degrees. In a large bowl, whisk together the flour, coconut nectar, baking powder, baking soda, salt and chocolate chunks/chips.
  2. In a second bowl, combine the coconut oil, non-dairy milk and vanilla.
  3. Add wet to dry and mix until everything is well incorporated.
  4. Roll batter into roughly 16 balls, place on a greased (with coconut oil) baking sheet and push them down into flat discs.
  5. Bake for 20-25 minutes. Let cookies completely cool on the pan.
Risa Groux Nutrition http://risagrouxnutrition.com/
RGN Almond Butter Chip Cookies

11 Health Benefits of Spinach

It is difficult to overestimate the nutritional powerhouse that is spinach. Here are eleven reasons why spinach should find its way into your grocery bag.

  • Diet: One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
  • Cancer: 
Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach — have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.
  • Anti-Inflammatory: 
Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.
  • Antioxidants
: The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
  • Blood Pressure: 
By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure.
  • Vision: 
Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.
  • Immunity: 
One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.
  • Skin: 
The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.
  • Bones 
One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.
  • CalcificationVitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.
  • Brain and Nervous Function 
The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.