Mind Body Love

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xo,

Sara

Green Juice w/ Apple & Fresh Oregano

Green yum!

Why Use Oregano?
Oregano helps with the common cold, coughs, asthmacroup, bronchitis (nobody got time for that), heartburn, bloating, menstrual cramps, rheumatoid arthritis, urinary tract disorders including urinary tract infections (UTIs), headaches, heart conditions, muscle pain, acne, dandruff, toothache, bloating, intestinal parasites, earache, fatigue, and even repelling insects. You can also take oregano oil to prevent and cure these ailments. Drink up!

Ingredients:
1/4 cup water
1 apple, cut into about 8 pieces
1 clementine
1 lemon, skin cut off, deseeded
3 oregano sprigs, picked from the branch
1 piece of ginger, about a 1/2 inch piece, peeled and chopped
2 pieces of celery, chopped in 3rds
1/2 cucumber, sliced into about 8 pieces lengthwise

Instructions:
Throw all into a Vitamix and set to the smoothie setting and it will turn off when it’s finished. In a normal blender it’s important to read the instructions to see what can be put in there as you don’t want to ruin the blades. Pour in a glass and enjoy!

Green Juice: Pear

Chop and Blend!

I just got a Vitamix and I am so excited to finally be able to make my own juices. I can’t stand spending 10 dollars on a juice from Organic Avenue or Juice Press when I can make the same thing at home for 1/3 of the price. And Organic Avenue opens at 8am, which is waaaayyy too late in the morning for someone who gets up before 6am.

I made this juice with pear because I have them, but you can really prepare a green juice any way you like. I’m into a mix of both fruit and veggies combined with a little lemon to make it tangy, but if you don’t like lemon, just skip it! This is the beginning of many smoothie ideas, so stay tuned!

Ingredients:
1/4 cup water
1 pear, cut into about 8 pieces
1 clementine
1 carrot, chopped into 1/2 pieces
1 lemon, skin cut off, deseeded
1 piece of ginger, about a 1/2 inch piece, peeled and chopped
2 pieces of celery, chopped in 3rds
1/2 cucumber, sliced into about 8 pieces lengthwise

Instructions:
Throw all into a Vitamix and set to the smoothie setting and it will turn off when it’s finished. In a normal blender, you may want to chop everything a little smaller and I’m not sure if you can put carrots and such in there, so read the instructions.

Salmon & Arugula Salad w/ Walnuts, Onion & Heart of Palm

I was unsure what I wanted for lunch today, so I went with an easy option…and pretty much the only thing I could make with what I had in my fridge. This salad is really easy and while the salmon cooks, you can prep your veggies and clean up, so when all’s said and done, only 15 minutes will have passed. And, it was so good!

Yummy Salad!

Prep Time: 5 minutes
Cooking Time: 15 minutes
Serves: 1, but just double the ingredients for 2, and so on

Ingredients:
5oz piece of non-farmed salmon
1 T olive oil (salmon)
1/2 t sea salt
1/2 t ground black pepper
1/2 lemon wedge, cut into three sections
1/3 box of arugula
4 stalks heart of palm, sliced
1 1/2 T sliced or chopped red onion
1 T olive oil (dressing)
Himalayan sea salt, to taste
Ground black pepper, to taste

Prepping & Cooking:
Preheat oven to 420 degrees. Prep a cookie sheet with foil and spray some olive oil on top. Rinse the salmon and pat dry. Place the salmon on the foil and top with juice of one section of the lemon, olive oil, salt and pepper. When the oven is ready, place the fish inside and set the timer for 15 minutes (oven temps vary).

While the salmon is cooking, put the arugula on the plate and drizzle with olive oil and second slice of fresh lemon. Gently toss the greens to absorb the dressing. Chop the onion and heart of palm. Add to the plate. After the salmon has spent about 15 minutes in the oven, place it on top of the salad and squeeze final section of lemon on top and add salt and pepper to taste. All done!

Homemade Almond Milk

I have come to love making almond milk; it’s quick (under 15 minutes with cleaning), healthy and delicious. …And now that I have a Nespresso coffee maker, I’ve been making fancy coffee drinks with my fancy homemade almond milk—so fancy. ;-)

In addition to coffee, you can use your almond milk for smoothies, oatmeal or even just to drink—it’s nice to know that I made it myself and it’s all natural ingredients! Drink up! Also, get yourself a nut milk bag (OneLuckyDuck for $8.95) which will make straining the almond meal a breeze.

Straining the Almond Meal

Pouring the Milk

Nut milk bag, coffee and yum

Ingredients:

1 cup organic, raw almonds soaked in filtered water, overnight (8 hours)
4 cups filtered water
1 T agave, maple syrup or another organic sweetener (optional)

Directions:
Drain liquid from the nuts and rinse a few times with filtered water. Drain again. Then I peel the almond skin off the almonds (takes about 5 minutes and a task to be done while watching the news or something) Place in blender with 4 cups of water and blend for about 2 minutes.

Pour the contents of the blender into your nut milk bag over a medium-sized mixing bowl and squeeze the liquid out. I discard the almond meal, but you can save it for baking if you’re creative like that (I’m clearly not). Poor the almond milk into a container and you’re all set! I usually do about half this amount of nuts because I don’t drink it every day, so make it for yourself or share with friends; they will be impressed with your skills!

Vegan & Gluten Free Chocolate Peanut Butter Cups

I never was a huge fan of Reese’s peanut butter cups, but I do like dark chocolate and peanut butter so I consulted my friend, Google, and found this delicious recipe from the Goodness Green blog. I changed the cocoa to cacao, but really it’s probably all the same. I made these three times and I definitely feel they came out differently each time, so remember that if you try to make these treats. Surprisingly enough, these are actually somewhat healthy, if you eat only one or two in a serving, so this would make a nice and easy dessert for a party, minus the calories you might find in a regular sugary treat.

Prepping the cups

Stirring the chocolate

Filling in the peanut butter mixture

Finished cups...not pretty, but super delish!

Ingredients:
1/4 cup organic coconut oil
1 teaspoon organic vanilla extract
4 tablespoons raw agave
1/3 cup raw and organic cacao powder
1/4 cup organic peanut butter
1/2 teaspoon salt (I didn’t use any, so you can make the call)
1 teaspoon nutritional yeast

Cooking Instructions:
1. Melt the coconut oil in a small pan over a low heat. Once melted stir through the remaining ingredients until a smooth in consistency.
2. Spoon a tablespoon of the chocolate into 8-10 tiny cupcake holders and freeze for 20 minutes.
3. Meanwhile combine the peanut butter filling ingredients and set aside.
4. Remove the chocolate cups from the freezer. With a teaspoon of the peanut butter mix form a small flat disc and place on top of the set chocolate. Spoon over remaining dark chocolate and freeze until set.
5. Store in the fridge for up to 5 days. Keep in the freezer for a much longer shelf life.

Cauliflower & Lentil Porridge

‘Tis the season to eat lentils! I mean, they are so much tastier than a cookie or egg nog, right? Exactly. ;-) With the onions and carrots in this dish, you will be eating sweet vegetables, which actually helps with sweet cravings and regulating blood sugar – I like to call this a win.

Embrace our cruciferous friend the cauliflower to help add nutrients and flavor to a hearty lentil dish, add some other veggies, like carrots, and get excited for a nourishing winter meal. I usually make my lentils with an Indian/Moroccan flavor, but you can add any spices you like – lentils are so diverse, you really can’t go wrong.

Ingredients:
1 T olive or coconut oil (coconut gives it a sweeter taste)
3 cloves of garlic, chopped
1/2 red or yellow onion, chopped
1 bag of baby carrots or about 2 large carrots, chopped lengthwise into pieces to your liking
1 head of cauliflower, chopped into 1-inch pieces (doesn’t need to be precise)
15oz organic kidney beans (buy the bagged, rather than canned if possible)
2 cups lentils
4 cups organic vegetable broth (organic chicken broth is also fine)
2 cups water
1 T curry seasoning
1/2 T ginger
1/2 T paprika
1 T cumin
1 t salt
1 t pepper

Cooking
Heat the oil in a large pot and add the garlic and onion. Cook for about 2 minutes, then add carrots and cauliflower. Saute, stirring somewhat frequently for about 10 minutes. Add the beans, lentils and broth, and bring to a boil. Add all seasonings. Cook for about 40 minutest to an hour, until the broth has evaporated for the most part and the lentils are soft (varies based on type of lentil you buy). I sometimes cook my lentils for 4 hours, but today I only did 40 minutes, so it’s up to you!

Arugula, Scallop & Brussels Sprout Salad

Scallops are great on their own, but if you want to change it up or if you’ve never made them at all, they make a lovely salad topper. I normally make my salads with chicken or some kind of fish, but I ordered a ton of scallops and needed to use them up. In addition, the arugula, Brussels sprouts, heart of palm and onions tie it all together nicely. Not only is this salad delicious and packed with clean protein, it’s easy to make.

Prep Time: 10 minutes
Cooking Time: 10 minutes
Serves: 1, but just double the ingredients for 2, and so on

Ingredients:
5 large scallops sliced in half
1 T olive oil
1/2 t sea salt
5 Brussels sprouts
1/3 box of arugula
2 stalks heart of palm, sliced
1 1/2 T chopped red onion
1 T olive oil
1 T balsamic vinegar
Himalayan sea salt, to taste
Ground black pepper, to taste

Prepping & Cooking:
Rinse the scallops with water and dry with a paper towel. Slice in half. Heat a pan on medium and add olive oil. After the oil is heated, sauté the scallops (sprinkle the sea salt) for about 10 minutes, stirring frequently. Steam the Brussels sprouts until they are slightly undercooked.

While the sprouts are cooking, put the arugula on the plate, and top with the heart of palm, and onion. Drizzle with olive oil. After 10 minutes, put the scallops on the plate with the salad. When the sprouts are done, chop each sprout in fours and add to the plate. Top with balsamic vinegar, salt and pepper and enjoy!

Baked Asian Chicken Salad w/ Heart of Palm

I used to hate cooking chicken. I mean, I think we can all agree that a piece of uncooked chicken is not that attractive, or any raw meat or fish, for that matter. But, alas, we need our protein, and if cook and eat animal protein, we should get accustomed to handling the meat, right? Well, maybe just slightly shut your eyes or have your significant other do it. ;-)

After all that, I have to admit that the main event of this salad is really not the chicken. It’s the heart of palm! So nutty, yet sweet, and oh so delish! I could eat an entire can, but I somehow managed to make this last through four salads. :) Also, I love mache. If you haven’t tried this lovely baby lettuce, you are in for a treat! This salad is simple, but elegant (mache is mainly produced in France) and would also bode well as a starter salad by eliminating the chicken.

Prep Time: 20 minutes
Cooking Time: 25-30 minutes
Cooking Temperature: 350 degrees
Serves: 1 (there will be enough chicken for 2, so just double the other  ingredients below)

Chicken Ingredients:
4 chicken breasts that weigh about 4-8 ounces (I use the extra pieces of chicken for lunch or dinner the next day with a side of veggies)
1 T olive oil
1/2 T sesame oil
1/2 T tamari (gluten free) or soy sauce
1 T gomasio seasoning (get this at your health food store, Whole Foods; or just use  a mix of sea salt, sesame seeds, and garlic powder)
1/2 T pepper

Salad Ingredients:
1 T olive oil
1/3 box of mache lettuce
2 stalks of heart of palm
1 T olive oil
Fresh squeezed lemon, to taste
Himalayan sea salt and pepper to taste
2 T finely diced scallions or red onions
1 T balsamic vinegar

Prepping & Cooking:
Clean and cut off extra fat from chicken (those weird white parts) and place into a shallow dish or bowl. In a bowl, place olive oil, sesame oil, tamari or soy sauce, Gomasio, and black pepper. Give it a stir and pour over chicken. Flip the chicken a few times to make sure all sides are coated with the marinade and set a timer for 15 minutes.

When there’s about 5 minutes left on the timer, pre-heat oven to 350. Place tin foil on baking sheet and when chicken is finished marinating, evenly place on the foil so the pieces aren’t touching. When oven is ready, put the chicken in and set the timer for 30 minutes. I usually check it around 20 minutes and cut the thicker pieces to see if they are still pink. Cook the chicken until you see no pink (depending on the thickness of the breasts, it could take 25-30 minutes).

While the chicken is cooking, place the mache on a plate and top with fresh squeezed lemon, sea salt and pepper. Cut the heart of palm into small pieces in any shape you like and put on the lettuce. Once the chicken is ready, cut into bite-sized pieces and place on the salad. Sprinkle the scallions on top and drizzle with the balsamic dressing. Enjoy!

 

Garlic and Olive Oil Mahi Mahi over Sautéed Kale

I have learned to love making mahi mahi. This fish is light in color and rich in nutrients and can be be pretty much topped with anything, making it similar to chicken (okay, maybe that’s like saying you can cook a snake with some lemon and it tastes like chicken, or camel, but you get the idea).

I will get back to the point: this mahi is topped with olive oil, gomasio seasoning (sea salt, garlic and sesame), and fresh ground pepper. That’s all and it’s fabulous – make this on your next Tinder date and everyone will be happy with your culinary skills.

Prepping the fish

Sauté the garlic

Add the kale

The finished product!

Prep Time: 20 minutes
Cooking Time: 15-20 minutes
Cooking Temperature: 425 degrees
Serves: 2

Ingredients:
2 wild mahi filets at about 8-10 ounces for the pair, (or, Whole Foods has wild mahi in the freezer section for about 10 bucks!)
1 T olive oil
1 T gomasio seasoning (get this at your health food store, Whole Foods; or just use sea salt, sesame seeds, and garlic powder)
1/2 T pepper
1/2 bunch green kale (cut off stems, rinse and dry)
1 T olive oil
3 cloves of garlic
1 T Gomasio

Cooking & Chopping:
Pre-heat oven to 425. Place tin foil on baking sheet and lightly brush with olive oil. Place fish on top and rub with olive oil, Gomasio and pepper. Place in heated oven and set your timer for 15 minutes. In the meantime, remove kale from stalks and break into 1-inch-sized pieces. Make sure kale is mostly dry by patting with paper towels or a clean dish towel.

While the fish is cooking, start on the kale. On medium heat, warm olive oil and add garlic. Sauté for about 1 minute until garlic is cooked. Add kale and mix frequently with a wooden spoon until the kale is wilted and add the gomasio. If you feel like a lot of smoke is coming from the pan, lower the heat a bit. The kale should only take about 5-7 minutes.

Once fish is cooked, remove from oven and set aside while you plate the kale. I take the sides of the foil and cover the fish until I’m ready to eat it – this let’s it steam up a bit more and prevents it from cooling off. Put the kale on a plate and plop the fish on top. You now have a beautiful and nutritious meal! Nom nom!