Cran-Apple Smoothie

*whew* this morning was hot! 

I have two weeks of meal plans to do before I can do much else, so, of course, I decided this morning to water trees. (Now that's avoiding my work) Then, I watered plants out back, took the dog for a walk, and worked with the chicks a bit.
Who, by the way are totally cute. So, I spent some time avoiding my work, playing with the chickens.
After I started feeling woozy, I decided my idea was going to back fire if I didn't haul myself inside, eat breakfast, drink some water, and get to work.
I was sure feeling the heat when I came in, drenched with sweat and a bit light headed. I knew I needed more than just a glass of water, but I was too hot to eat.
That's when I decided it would be a full on smoothie morning!

This tart smoothie is both thirst quenching and cooling!

Cran-Apple Smoothie

1 Green Apple, diced and cored
1 Cucumber, peeled and diced
½ cup frozen cranberries
1 cup coconut water
2 cups water

Blend all ingredients until smooth. Serve with a slice of GF multigrain toast and a boiled egg.

Serves 3 – 4

If you are opting to have smoothies at breakfast but feel hungry before lunch, try adding a boiled egg and whole grain gluten free toast. 

This amazing smoothie was just what I needed to cool and cure my thirst as well as feed my body plenty of nutrients to get started on my day...yes, ... meal planning. 

In vibrant health,

Tammi

www.thenourishedlife.net

Try them, you'll like them!

It took me awhile to try these, and normally I'm pretty brave, but these - along with the live version of dill pickles took me about four years to step out of my comfort zone enough to try.

Now, I crave this simple gluten free, dairy free dish in snap and so does my son!

Sardine Salad & Flax Crackers

1 tin Wild Caught Sardines

1 – 2 Bubbies Kosher Dill Pickles, chopped

1 Tbsp Prepared Mustard

6 – 10 Mary’s Gone Flax Crackers

Remove Sardines from tin and drain. Mix together with pickles, mustard and serve on flax crackers. 

This is such a simple and healthful salad - power punch of protein and Omega 3's! 


If you are brave enough to get past the fin in the tin concept, let me know! 

Veggie Tostada

I have been having a blast getting into my kitchen and concocting creations for my family and clients. I'm not sure if it's Cinco De Mayo or spring, but I've been really craving Mexican food. A native Coloradan, I find I crave Mexican food frequently. I love the smell of roasting green chili that seems to hovor over our community in the fall and always look forward to getting a bushel or two out of my own garden to roast and use all winter.

There are many ways to include Mexican flavors in your cooking, even a few that don't add spice!

• add fresh Cilantro
• season with Cumin or Chili Powder
• add roasted green chilies to a soup or stew
• top a baked potato with roasted green chilies and cumin

Here is a fun and easy recipe for your family to enjoy straight from my latest meal plan matrix! 

Veggie Tostada

1 package baked tostada shells

1 can organic refried beans with green chilies and cilantro1 organic tomato 
½ lb assorted olives, pits removed, thinly sliced 
2 cups washed organic super greens salad mix 
2 green onions, sliced into small coins 
1 jalapeno, sliced into coins 
1 ripe avocado 
Your favorite salsa

Over medium heat, heat beans through until quite warm, stirring frequently. If they start to dry out, you might add 1 tsp coconut oil. Remove from heat. Allow everyone to dress their own tostada by setting out the cut options on the table. Spread beans in a thin layer on each tostada shell and top with desired ingredients. 


As you learn to experiment with Mexican flavors and foods, you'll learn which are more spicy and which are mild and more diverse. I'd love to hear about your own experiences with these flavorful foods! 


In Vibrant Health and Happiness,
Tammi Hoerner, CHHC, AADP, MH
Founder and Director,
New Beginnings Health & Wellness
dba
The Nourished Life
Back2Basic Nutrition

B2B Watermelon Sorbet

When it's hot, nothing cools like a slice of watermelon. But there are some days even watermelon wont cool you off enough, so here is a peek a super time saving simple sorbet! In a couple minutes, you'll have a cooling treat that is loaded with Vitamin C that will cool you like no other treat could!

Super Simple Watermelon Sorbet

1 small sweet watermelon
4 Tbsp raw honey or to taste
2 Large freezer bags

Cut watermelon into discs, then dice, removing rind. Leave a few cuts with rind for garnish.
Place watermelon in a freezer bag or two. Seal. Freeze for 1 to 2 hours.
When frozen firmly, remove watermelon from freezer and place into blender. Add honey.
Blend until smooth in a blender or food processor. Using a rubber spatula, push unblended foods toward blade. May take some patience but is well worth it!

Garnish with a piece of the water melon and rind for a fancy dash to share with friends and family!
Serves up to 6.

Coco-Yogurt Parfait

1 Cup Coconut Yogurt (I find this at Whole Foods or Sunflower Market)
¼ Cup Homemade Granola or favorite brand
½ Cup Mixed Berries
½ tsp Flax Seed

Layer yogurt, granola and fruit, sprinkle with flax seed

This recipe makes a single serving. 

B2B

Back To Basics

Starting out the journey toward eating well can often turn awry when all the recipes that make their way into your hands seem to have 35 hard to find ingredients and take 2 hours to chop and 4 hours to cook. Experiencing just this when I attempted to change how I ate in my 'prior life', I know how easy it is to return to old patterns of eating from a box or drive thru. 

Over complicating things seems to be natural behavior for people. Why? 

My curiosity surrounding this concept is never ending, and I find I too can take something simple and make it very difficult to accomplish. Over complicating our lives reaches far beyond recipes. We over complicate our relationships, our daily to do tasks, even exercise can quickly become an overwhelming and complicated activity. 

Some reasons why we might create complication in our routines could be: 

1. Safety of staying in our present situation.  (It's just easier to stay put)
2. Fear of what success might mean in our lives (If you reach your health goals, will it change your relationship? Your career?)
3. Fear of the unkown (What will your life be like if you are so healthy and vibrant you have energy to whatever you like?)
4. Predetermined concepts around what we fear we might become (what messages have you heard about people who are thin, beautiful, and successful? Are they consistently good or do you associate bad things with such goals?)

This experience is my inspiration to create a New Approach and More Options in working with my clients to reach their goals. 

My approach is highly focused to help you deconstruct and remove the clutter from your current habits, altering your approach and helping you to simplify your routines around food and working with you to create this approach fluidly throughout your life.

The new tools are including meal plans within the program that detail 7 days worth of meals, recipes, and shopping lists during your 6 month program, with the option to continue to subscribe to the meal planning for an ongoing basis (annual subscription).

While I've learned to deconstruct and make my own habits and routines simpler, thus easier to accomplish, I have gained many tools to offer to you! I'm excited to share these tools and to continue to support you on your journey toward a healthy and dynamic life! 

For more information about these offerings, visit my website at: http://www.thenourishedlife.net

In Vibrant Health and Happiness,

Tammi Hoerner, CHHC, AADP, MH