Avocado Toast

December 17, 2017

1 Serving || Estimated Preparation Time: 10 minutes

  Avacado Toast
      Nourish & Thrive
     
  
  
      I love everything about avocado. They’re smooth and creamy, fatty (the good kind - monosaturated!), and packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. But in this case, I love how easy it is to make avocado toast. I eat this morning, noon, and night - when I’m low on time or energy, but need a big impact. There are endless adaptations, and since avocados are available many places all year round, it’s an option for all the seasons!
      
      
      1 Serving
     1/2 hass avacado
      1 pinch sea salt
      drizzle of extra virgin olive oil
  
  1 pinch red pepper flakes or a squeeze of lemon juice (optional)
  1 slice sprouted grain bread, toasted (I prefer Ezekiel 4:9 Bread)
  Mash the half an avocado, pinch of sea salt and about a teaspoon of extra virgin olive oil together in a small bowl with a fork
  Spread the avocado mixture on a piece of hearty toast
  Optional: Add a pinch of red pepper flakes if desired

This "recipe" isn't really a recipe at all, it's more of a reminder to use the incredible avocado in the form of the now seemingly ubiquitous "Avocado Toast". I love everything about avocados. They’re smooth and creamy, fatty (the good kind - monosaturated!), and packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. But in this case, I love how easy it is to make avocado toast. Eat this morning, noon, and night - when low on time or energy, but need a big impact. There are endless adaptations, and since avocados are available many places all year round, it’s an option for all the seasons!

Ingredients

(1/2) hass avocado
(1) hearty pinch sea salt
quick drizzle of extra virgin olive oil
A squeeze of lemon juice
(1) slice sprouted grain bread, toasted (I prefer Ezekiel 4:9 Bread)
(1) pinch red pepper flakes (optional)

Tools

knife with cutting board

Method

Mash the half an avocado, pinch of sea salt, about a teaspoon of extra virgin olive oil, and a squeeze of lemon juice together in a small bowl with a fork
Spread the avocado mixture on a piece of hearty toast
Optional: Add a pinch of red pepper flakes if desired

Adaptations

Add a poached omega-3 organic egg on top for a boost of protein and to take this from a snack to a meal!
Omit the red pepper flakes and lemon if you have a tender mouth
Spring: add thin slices of fresh radish and a crank of fresh black pepper
Summer: add thick slices of heirloom or local tomato and a touch more sea salt
Autumn/Winter: try thin slices of red onion and a drizzle of balsamic vinegar

Cancer Tips

The Australian Ovarian Cancer Study found a high intake of omega-6 fatty acids that came from avocados was associated with a modest decreased risk of ovarian cancer. [More info]
This recipe may be helpful in managing side effects of treatment such as nausea [More info}
This is a great snack or meal if you need to increase your calories or fat content due to low appetite, but still a healthy addition to any diet in moderation.

Blueberry Baseline Smoothie

December 10, 2017

1 Serving || Estimated Preparation Time: 10 minutes

  Blueberry Baseline Smoothie
      Nourish & Thrive
     
  
  
  Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass. 
  
  
  1 Serving
  1/2 banana, frozen
  2/3 cup blueberries, frozen
  1-2 tablespoons of raw almond butter
  5 ice cubes
  3/4 cups almond milk
  1 pinch of sea salt
  1 scoop of vanilla vegan protein powder (optional)

  Add all ingredients to a blender and blend until smooth
  Add water or extra almond milk if it’s a bit too thick

Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass.

Health Highlights

Blueberries are far and away one of the most powerful fruits; in studies, blueberries have been shown to prevent carcinogenesis by “inhibiting the production of pro-inflammatory molecules and products of oxidative stress such as DNA damage” (phew!). Basically, blueberries are bursting with anti-inflammatory and anti-cancer properties. Bananas are relatively high in sugar, but here, that is offset by the protein and the fats found in almond butter, and fiber in the blueberries. Ultimately, this smoothie is a balanced blend of vitamins, fiber, protein, and fats and can serve as a pleasant breakfast or hearty snack when hunger is evasive, or a tender mouth can only manage cool, soft foods.

Ingredients

(1/2) banana, frozen
(2/3) cup blueberries, frozen
(1-2) tablespoons of raw almond butter
(4-5) ice cubes
(3/4) cups almond milk
pinch of sea salt
(1) scoop of vanilla vegan protein powder (optional)

Tools

Counter top blender

Method

Add all ingredients to a blender and blend until smooth
Add water or extra almond milk if it’s a bit too thick

Adaptations

Try adding a handful of spinach or occasionally swapping blueberries for dark sweet cherries
If you’re on a calorie restrictive diet, feel free to skip the nut butter, but then don’t omit the protein powder as well

Cancer Tips

Blueberries, according to AICR, are an excellent source of vitamins C and K, manganese and a good source of dietary fiber. Blueberries are among the fruits highest in antioxidant power, largely due to their many phytochemicals. Vitamin C protects cells’ DNA by trapping free radicals and inhibiting formation of carcinogens.In cell studies, blueberry extract and anthocyanins, as well as ellagic acid and the urolithins that form from it, decrease free radical damage to DNA that can lead to cancer. They also decrease growth and stimulate self-destruction of mouth, breast, colon and prostate cancer cells! [More info]
Bananas are a good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper [More info]
Adding ingredients like almonds increases protein, fiber, and fat in each meal and can help keep your blood sugar more stable and sustain more energy over time [More info]

Recipe by Nourish & Thrive

Purple Potato Chips

May 15, 2017

4 Servings || Estimated Preparation Time: 90 minutes

  Purple Potato Chips
      Nourish & Thrive
     
  
  
  Sometimes you just NEED something crunchy. Sweet Potato Chips to the rescue! Here we’ve used purple sweet potatoes for an extra boost of antioxidants and a really fun color. There are many recipes for homemade chips, but I love the reliability of a low and slow method. This is a mostly hands off recipe that just needs lots of time to hang out in the oven, and the satisfying crunch is worth the wait. Serve these as a side, or dip them into guacamole, but these crispy treats won’t last long. 
  
  
  4 Servings
  
  2 purple sweet potatoes
  1 tbsp of olive oil
  1/2 tsp of sea salt
  fresh ground black pepper

  Preheat the oven to 250F degrees
  Scrub the (2) large sweet potatoes until clean and then thinly slice with a mandoline (keep that nutritious and fiber/potassium/iron-packed skin on!)
  Lightly oil two baking sheets with olive oil and lay the sliced potato in a flat layer without overlapping.
  Spritz the tops of the chips with olive oil (I use a little tool called a “Misto”), then season with sea salt and black pepper to taste.
  Bake for 1.5 hours and flip and rotate pans halfway through. Season the other side with salt and pepper.
  Baking can take less time or up to 2 hours depending on your oven, but don’t give in to the urge to turn up the heat; the low and slow method is what delivers the crispiness!
  The chips may brown a bit in the process, but once they appear done, take them out of the oven and let cool at least 5 minutes as they’ll continue to crisp up in the process.
  Try adding dried spices for a different perspective. Garlic, onion, chili powder, or cayenne are all fun ways to make this snack personalized to your tastes.

Sometimes you just NEED something crunchy. Sweet Potato Chips to the rescue! Here we’ve used purple sweet potatoes for an extra boost of antioxidants and a really fun color. There are many recipes for homemade chips, but I love the reliability of a low and slow method. This is a mostly hands off recipe that just needs lots of time to hang out in the oven, and the satisfying crunch is worth the wait. Serve these as a side, or dip them into guacamole, but these crispy treats won’t last long.

Health Highlights

Sweet potatoes are full of vitamin A, vitamin C, manganese, vitamin B6, potassium, fiber, and iron. Here we also get the added benefits of anthocyanin, which is responsible for that gorgeous color! But if your store doesn’t happen to carry these purple beauties, no worries, swap in regular sweet potatoes and you’ll still get a treat that packs a big nutritional punch.

Ingredients

(2) purple sweet potatoes
(1) tablespoon of olive oil
(1/2) teaspoon of sea salt
fresh ground black pepper to taste

Tools

mandoline
(2) baking sheets
“Misto” oil mister (optional)

Method

Preheat the oven to 250F degrees
Scrub the (2) large sweet potatoes until clean and then thinly slice with a mandoline (keep that nutritious and fiber/potassium/iron-packed skin on!)
Lightly oil two baking sheets with olive oil and lay the sliced potato in a flat layer without overlapping.
Spritz the tops of the chips with olive oil (I use a little tool called a “Misto”), then season with sea salt and black pepper to taste.
Bake for 1.5 hours and flip and rotate pans halfway through. Season the other side with salt and pepper.
Baking can take less time or up to 2 hours depending on your oven, but don’t give in to the urge to turn up the heat; the low and slow method is what delivers the crispiness!
The chips may brown a bit in the process, but once they appear done, take them out of the oven and let cool at least 5 minutes as they’ll continue to crisp up in the process.

Adaptations

Try adding dried spices for a different perspective. Garlic, onion, chili powder, or cayenne are all fun ways to make this snack personalized to your tastes.

Cancer Tips

Anthocyanins are plant colorants responsible for the red, purple, and blue hues evident in many fruits, vegetables, and even grains. Recent studies using purified anthocyanins or anthocyanin-rich extracts on in vitro experimental systems have confirmed the potential potency of these pigments. Demonstrable benefits include protection against liver injuries; significant reduction of blood pressure; improvement of eyesight; strong anti-inflammatory and antimicrobial activities; inhibition of mutations caused by mutagens from cooked food; and suppression of proliferation of human cancer cells. Along with other phenolic compounds, they are potent scavengers of free radicals, although they can also behave as pro-oxidants. Because of their diverse physiological activities, the consumption of anthocyanins may play a significant role in preventing lifestyle-related diseases such as cancer, diabetes, and cardiovascular and neurological diseases. [More info]
Sweet potatoes are rich in carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin), which may inhibit cancer cell growth, work as antioxidants and improve immune response [More info]
Eating foods rich in carotenoids has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." [More info]

Recipe adapted from the Minimalist Baker’s “Baked Sweet Potato Chips”. This site is a wonderful resource for many colorful plant-based meals!

Watermelon Raspberry Summer Salad

January 31, 2017

6-8 Servings || Estimated Preparation Time: 30 minutes

  Watermelon Raspberry Summer Salad
      Nourish & Thrive
     
  
  
  Hot summer days call for cool and crisp fruit salads. This red summer salad is light and fresh, but it’s a powerhouse of nutrition with antioxidant rich berries with anti-inflammatory and hydrating watermelon. Drizzled with just a touch of honey and sprinkled with thinly sliced mint, this salad makes for a perfect snack, side, or even breakfast - and the gorgeous ruby hues are easy on the eyes. 
  
  
  6-8 Servings
  1/2 seedless watermelon; cut into 1 inch cubes
  2 pints/containers of raspberries
  10 mint leaves, thinly sliced
  1 tablespoon honey for drizzling (bonus points if it’s a local honey!)

  Cut (1/2) seedless watermelon into 1 inch cubes
  Lightly toss cubed watermelon with (2) containers of raspberries
  Sprinkling with (10) thinly sliced mint leaves
  Drizzle with (1) tablespoon of honey
  For extra zip, add juice and zest of (1/2) lemon

Hot summer days call for cool and crisp fruit salads. This red summer salad is light and fresh, but it’s a powerhouse of nutrition with antioxidant rich berries with anti-inflammatory and hydrating watermelon. Drizzled with just a touch of honey and sprinkled with thinly sliced mint, this salad makes for a perfect snack, side, or even breakfast - and the gorgeous ruby hues are easy on the eyes.

Ingredients

(1/2) seedless watermelon; cut into 1 inch cubes
(2) pints/containers of raspberries
(10) mint leaves, thinly sliced
(1) tablespoon honey for drizzling (bonus points if it’s a local honey!)

Tools

Cutting board and knife
large glass or stainless bowl

Method

Cut (1/2) seedless watermelon into 1 inch cubes
Lightly toss cubed watermelon with (2) containers of raspberries
Sprinkling with (10) thinly sliced mint leaves
Drizzle with (1) tablespoon of honey

Adaptations

For extra zip, add juice and zest of (1/2) lemon

Cancer Tips

Berries are bursting with cancer protection! [More info] All berries, but particularly strawberries and raspberries, are rich in ellagic acid which has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast! The American Center for Cancer Research recommends getting a variety of berries each week! [More info]
Watermelon is extremely rich in vitamin C (80%!) and contains 30% of your daily value of vitamin A [More info]
Watermelon is rich in lycopene which is an antioxidant that helps inhibit inflammation! While many foods lose their nutritional potency after being harvested or cut, watermelon actually increases it’s nutrients as it ripens after harvest, and retains much of it’s nutritional profile for up to seven days! So make a big batch and pull it out of the fridge as needed! [More info]
Mint soothes the stomach and can help prevent nausea [More info]

Recipe by