Happy Cinco de Margarito!

It may seem crazy to be promoting drinking margaritas on a health food blog, but I believe that mental health is just as important and sometimes I just need a dang margarita for my sanity.

The problem is, store bought margarita mixes are loaded with sugar (or artificial sugar if you are buying the sugar free ones), artificial colors (that are known carcinogens!) and other nasty, chemical preservatives. This is why I just opt to make my own. These are SO easy to make and are beyond this world delicious. They took me all of about 2 minutes to whip up and serve.

I haven't even told you the best part yet! They don't contain ANY added sugar! Only the sugar naturally occuring in fruit. AND! The electrolytes in the coconut water will help prevent a hangover the next day. I'm always looking out for you guys. Unless of course if you drink 5768 of these, in which case I can't help you there. No one can...

Courtney's Pineapple Margaritas

• 1/2 liter Coconut Water (I prefer Harmless Harvest Raw Coconut Water)
• 1/2 bag Organic Frozen Pineapple (you can use regular but I like it frozen to make the drinks extra cold)
• 3-4 Limes
• Tequila (duh)

Throw all the ingredients in the blender with ice and blend until smooth. I have a Vitamix and just peel my limes and throw the whole lime in there. You can do this if you have a Vitamix or a high powered blender, otherwise I would recommend juicing the limes first. Feel free to mess around with the measurements as they are not exact. I always just eyeball my measurements and then add more if I need to.

Enjoy!!

RECIPE: Chia Seed Pudding

Ch-Ch-Ch-Chia! Remember those commercials? Yep! These are the seeds from those infamous chia pets, but before you go back to planting them on Homer Simpson's head (oh yes, that exists) hear me out. When I'm through with you, you will want to eat them all day, everyday!


Chia Seeds:

• Are high in fiber! Meaning this cereal will keep you full for hours. No more mid morning snacking! (this is a huge one for me)
• Contain more antioxidants than blueberries. Antioxidants fight off free radicals (atoms with unpaired electrons) in the body. When electrons are unpaired they are unstable and wreak havoc in the body causing DNA damage and can lead to cell death and cancer. This is why you need antioxidants to protect from these radical cells!  
• Are a great source of omega 3s. Omega 3s are essential for good health and since your body is unable to make them on it's own you have to get them through diet. Omegas control blood clotting, build cell membranes in the brain, and they help protect against heart disease, cancer and autoimmune diseases such as lupus and rheumatoid arthritis. 
• Are often called "runners food" because they are incredibly hydrating, making them great for before or after a workout. (which is why I always have chia seeds in my breakfast before my run!)
• Can be eaten so many different ways!! Chia pudding, thrown in smoothies & oatmeal, sprinkled on top of toast, ice cream, cereal, whatever your little heart desires. You can even throw them in juice and wait for them to gel up!

I am going to give you my recipe for my personal favorite way to eat them- PUDDING! Cause it tastes like dessert, but it's healthy!! Did I mention how easy it is to make?! It takes all of less than 5 minutes! Also, my way doesn't contain any refined sugars, only natural sugars from fruit so you can totally eat it for breakfast and not feel an ounce of guilt about it. DESSERT FOR BREAKFAST! Yes please.

CHIA SEED PUDDING

• 1/2 cup chia seeds
• 2 cups of unsweetened vanilla almond milk
• 4 dates
• 1 ripe banana (the riper the better)
• 1 tsp cinnamon
• 1 tsp pure vanilla
• a few grinds of himalayan pink salt

1. Blend the almond milk, dates, banana, cinnamon, vanilla and pink salt very well. 

2. Throw the chia seeds in a bowl and pour the blended mixture over them and stir until they are fully immersed in the liquid. 

3. Let it sit in the fridge for at least 2 hours, but feel free to leave it overnight in the fridge. Chia seeds, when immersed in liquid, form a little gel over their seed that has a tapioca like texture to it. Voila, PUDDING! 

4. Top with anything you'd like: dark chocolate chips, cacao nibs, shredded coconut, berries, or just enjoy it plain!

(You can make this same recipe a thousand different ways with different ingredients. Feel to experiment around with them! Chocolate and Peanut Butter are personal favs of mine to throw in there).

Healthy Eggnog

Never thought you would see healthy and eggnog in the same sentence did you? It's dairy and refined sugar free so you don't have to feel guilty drinking....lets be honest...chugging, a few of these. I have to admit I even surprised myself with this eggnog. It's almost too good! It is so creamy and delicious, your dairy loving friends will never notice the difference. I promise! Okay lets get to it.

What You Need:

• 1 cup raw cashews, soaked for 30 minutes 
• 2 cups filtered water
• 1 15 oz. can of full-fat coconut milk
• 6 medjool dates, pitted & soaked
• 1 tsp. real vanilla extract
• 1/2 tsp. Himalayan pink salt
• 1 tsp. nutmeg
• Rum (optional- but it's Christmas. Treat yoself!)

METHOD:

After you have soaked your cashews and dates in hot water for 30 mins, drain the water and throw the cashews in the blender with 2 cups of water. After about a minute or two the cashews should be completely blended. Then add in the rest of the ingredients and blend until the dates are completely blended. Enjoy with friends and family and embrace that eggnog 'stache.

Sippin on 'Kin n Juice

Pumpkin that is!

This self proclaimed pumpkin-o-holic goes a little pumpkin crazy every October so it was only a matter of time before the pumpkin made its way to my juicer. It may sound like an odd combo, but trust me this juice tastes like what fall feels like. Enjoy!

Ingredients

• 1 Apple
• 5 pieces of pineapple
• 2 knobs of ginger
• 4 carrots
• 1/4 of a pie pumpkin, chopped and skin peeled off
• 1/2 tsp pumpkin pie spice

Makes juice for 1

How To Make The Healthiest Smoothie Ever Taste Delicious!

I made this smoothie yesterday morning and I couldn't even believe how delicious it was! I drink and eat a lot of greens and I will be the first to admit that some green smoothies just aren't good. Good for you, yes, but some are just impossible for even the healthiest of us to choke down. I think the difference with this one is the incorporation of the lemon. I'm always putting lemon in my green juices because it really cuts the bitterness of the greens! (The picture is from my Instagram, you can follow me here where I post new recipes almost every day!)

Vitamineral green: Can be a little pricey but the bottle lasts a long time and I can tell you its the best green powder out there. Just look at all the ingredients this incredible stuff has!

Sun Warrior Protein: I have tried a LOT of protein powders and this one is the best I have found, taste wise and nutritionally speaking.

Spirulina: Often called "nature's vitamin" contains every naturally occuring vitamin and mineral your body would ever need and it even has protein in it! If you were ever in a bad situation, you could literally survive on spirulina and water alone. How cool is that??

Maca: This naturally energizing root helps to regulate and maintain proper hormone levels. 

All of these ingredients combined with some berries, kale, banana, lemon, coconut water and almond milk and you have yourself an incredibly delicious and nutritious breakfast! If you wanted to add in some fiber in there you could throw in some chia seeds too. 

(from my original post over at Buzznet!)

Let me know if you make it and what you think!!

Instagram Roundup!

I post a lot of mini recipes on my Instagram and I realize that probably not all of you have one and you shouldn't be spared of those recipes! So, I have decided to periodically do a post of all my recent Instagram pics. By the way, if you have instagram and would like to follow me, here is the link! Instagram.com/Courtneyswan

Here you go!

Google Hangout with Me & Make a Lemon Ginger Smoothie

My friend Nathan Agin and I hosted a google hangout last night where we made a Lemon Ginger Smoothie and talked about all the various health benefits of this particular smoothie. In case you missed it, I wanted to post the recipe here!

I'm also excited to announce that this was just the first of many "virtual cooking classes" we plan on hosting! If you want to be notified of when the next one is, you can sign up here: http://eepurl.com/yFMTr. Also,  if you have any suggestions on what you want to see us make next please leave them in the comments.

Now on to the good stuff! Besides it being a very refreshing and alkalizing drink, why would you want to drink this smoothie? Well, let me tell you about it!
What do I mean by alkalizing? Studies have shown that the more alkaline a body is, the more resistant it is to disease and cancer. In order to make your body more alkaline it is suggested that you consume foods that balance out the acidity in the body to make it more alkaline.

• Celery: It's anti-inflammatory (inflammation in the body is what leads to cancer and diseases in the body) helps lower blood pressure (by relaxing the arteries), may lower cholesterol, and is a diuretic  which means it helps flush out excess body fluid.
• Banana: Is the best source of potassium, which is essential in maintaining normal blood pressure and heart function.  Bananas also contain fiber that will keep you full and your digestive tract running smooth as well as vitamins B6 and C.
• Cucumber: Contain 3 specific types of phytonutrients that have anti-inflammatory and antioxidant properties to help fight off cancer and disease. They are also a good source of fiber that will help keep you full.
• Lemon: This fruit is incredibly alkalizing, is full of Vitamin C so it will strengthen your immune system, is a blood purifier, and assists your body in detoxing by helping the liver metabolize fats and waste more efficiently.
• Ginger: Settles the stomach when nauseous or not feeling well, is anti-inflammatory and improves the absorption of essential nutrients so it will help your body more readily absorb all the nutrients from this smoothie. Not to mention it adds a great kick to it!
• Coconut Water: I refer to coconut water as "nature's gatorade" because it is full of naturally occurring electrolytes. So its great for after workouts to restore the natural balance of fluids in the body and to avoid dehydration. 

Lemon Ginger Smoothie

• 1 rib of celery
• 1 frozen banana*
• 1/2 cucumber
• 1/2 lemon, peeled
• 1 inch piece of ginger
• 1 cup of water or coconut water

*Always make sure to unpeel your bananas before you put them in the freezer. They're almost impossible to unpeel once frozen!

1. Put all your ingredients in blender & blend until smooth.

My friend Nathan, whom I mentioned above, has a great cookbook that I highly suggest checking out! You can find it here: http://www.nonstopawesomeness.com/cookbook

Enjoy!

Courtney

Courtney's Mocha Latte

I am a self proclaimed coffee-aholic which I believe to be okay because when coffee is not flooded with cream and sugar it is actually really good for you! It is very high in antioxidants which help beat the harmful effects of cell-damaging free radicals. This means coffee may actually help protect you from cancer and other diseases like diabetes 2! I always try to drink organic coffee because commercial coffee beans are sprayed with pesticides and other chemicals that can actually counteract those antioxidants.

So I was really craving chocolate yesterday but I hate coffee shop mochas because they always load them with sugar, so I went to my kitchen and played around with ingredients in my pantry and came up with this stevia-sweetened mocha! I hope you enjoy it as much as I do!

Courtney's Mocha Latte

• 1 tsp unsweetened cocoa powder
• 1/2 tsp cacao powder
• 1/2 tsp vanilla extract
• 4 oz cold coffee
• 4 oz unsweetened vanilla almond milk
• 1/2-1 packet of stevia (I always start out with less & add more if needed)

Mix the cocoa & cacao powder with stevia and a tiny bit of hot water to melt the stevia and chocolate. Pour in the vanilla extract along with the coffee and almond milk. Stir and serve over ice!

I'm drinking mine as I type this. *cheers*

Courtney

Real Foodeas: A healthier Mexican-Style-Quinoa

I tend to get real creative when there's not a lot of food in my house. I have myself a little "lets see what I have in my pantry and fridge" party and just sort of throw stuff together that sounds good. This has worked out quite well in the past and today is no exception!

Mexican-Style-Quinoa

(makes 2 servings)

What you need (use organic whenever possible):

• 1/2 Cup Quinoa

• 1 cup of veg or chicken broth (to cook the quinoa in)

• 1 small cucumber chopped into small pieces
• 1 Avocado, sliced into small chunks

• Handful of cilantro

• 1 cup of Chickpeas (I used canned organic)

• Salsa**

1. Cook your quinoa following the directions on the bag. Generally you bring your quinoa to boil with the broth, then bring to a simmer once boiling and cover for 15 minutes. I always like to cook my quinoa in low-sodium broth instead of water because I have found it makes it taste better!2. Let your quinoa cool down before you add your ingredients. Throw it in the fridge for about 20 minutes.
3. After its cooled down, add your sliced cucumber, chickpeas, cilantro, avocado and salsa and mix together. 
4. This makes 2 servings so share with a loved one or do what I did and save the other half for lunch tomorrow!

**This is the salsa I used, if you live in Texas I HIGHLY recommend it. It's delicious!

Leave me a comment and let me know what you think if you try this recipe!

Courtney

Why I Juice & My Favorite Juice Recipes!

About 2 years ago I came across a documentary on Netflix called Fat, Sick & Nearly Dead. Despite the chilling and off putting (but honest) title, it is an incredibly inspiring film about a man who sets off to change his health by embarking on a 60 day juice fast. He starts out the film suffering from an autoimmune disease, overweight and on a number of medications. I won't spoil the end because I want you to see it, but you would be shocked by his results!

I was so inspired by him and his message that I have had at least one veggie juice almost every single day since I saw the film. People close to me have gotten used to my daily "green monster" drinks, but I am still asked all the time why I do it.

Below is a picture of a typical amount of veggies that go into my juices. Most people could not eat that amount in a sitting. But it can easily be sipped down in a juice! By drinking a veggie juice you get a much higher amount of nutrients and phytonutrients than you normally would by just simply consuming them because you are drinking them in higher quantities  When you drink a veggie juice you are essentially flooding your body with high amounts of vitamins, minerals and disease fighting nutrients.

I have heard arguments against veggie juices saying they are not good because you miss out on all the fiber from the fruits and vegetables. It's true, you do miss out on the fiber, which is why I recommend using juice as a supplement to your diet while still consuming veggies and whole fruits to get that fiber you need. I treat my daily veggie juice as my multi vitamin. What better source for your vitamins to come from than nature itself?! If you'd like to read a little more about juicing vs. blending here is a great article on it.

WHAT I PUT IN MY JUICES
I have a few staple veggies as my "base" that I always put in and then I throw in different combos of fruits and vegetables to make different tastes for different days!

My base is:

• Cucumber
• Celery
• Kale
• Parsley
• Cilantro

Then I will add any combo of these fruits and veggies:

• Lemon (good for detoxing)
• Beet (good for detoxing)
• Pineapple
• Apple
• Pear
• Carrot
• Bell Pepper
• Collard Greens
• Chard
• Broccoli
• Garlic (I add this to my juices when I feel like I am getting sick. It has incredible anti viral properties)
• Orange (I also add this to my juices when I feel like I am getting sick. Vitamin C boosts the immune system)

MY FAVORITE JUICE RECIPES:

#1

• Cucumber
• Celery
• Kale
• Parsley
• Cilantro
• Apple
• lemon

#2

• Cucumber
• Celery
• Kale
• Parsley
• Cilantro
• Beet
• Pineapple

#3

• Cucumber
• Celery
• Kale
• Parsley
• Cilantro
• Carrot
• Red Bell Pepper

#4- Immune Booster

• Cucumber
• Celery
• Kale
• Parsley
• Orange
• Cilantro
• Garlic
• Carrot
• Beet

Since I started juicing my skin glows, my cravings for unhealthy food are almost non-existant and I have never felt better in my life!

ODWALLA/NAKED JUICES
Please don't be fooled by these "healthy alternatives". They are processed and heated at super high temperatures (otherwise known as pasteurization) which kills off all the beneficial vitamins and minerals. They have no true health benefits, you are better off making your own smoothies at home. They are also all fruit based, most don't contain vegetables at all and the amount of fruit in them shouldn't be consumed in one sitting without some sort of fiber to slow down all that sugar from hitting your bloodstream. They are nothing more than sugary, high empty calorie drinks.

If you are looking for a convenient on the go veggie juice I highly recommend Blueprint or Suja (both of which are carried in Whole Foods)

Here I am drinking my juice I got this morning at Whole Foods (Cucumber, Kale, Celery, Parsley, Cilantro & Apple)

Cheers to your health!

Courtney 

RealFoodeas: Vegan Cookie Dough Batter "Ice Cream"

The first time I made this I was shocked at how much it tastes like cookie dough. It tastes like you are eating frozen cookie dough straight from the mixing bowl! But don't just take my word for it, see for yourself! The best part is that there is no added sugars, just banana, except for the minimal amount in the chocolate chips. I promise you won't even miss your beloved sugar.

This is the recipe for a single serving. 

What You Need (use all organic when you can!)

• Splash of unsweetened vanilla almond milk
• Frozen ripe bananas* (about 1.5)
• Maple extract (half of 1/4 tsp)
• Vanilla extract (half of 1/4 tsp)
• Coconut butter* (1/4 tsp)
• Baking soda (just a dash)
• Dark Chocolate chips 

Throw all in blender except chocolate chips. Blend until smooth. Then top with chocolate chips!

*Whenever I have a banana that goes a little too ripe I unpeel it and throw it in the freezer. That way I always have frozen bananas on hand for this ice cream or to throw in smoothies!
*This is the coconut butter:

Let me know if you make it and how you like it!

Courtney

Peanut Butter Banana-Protein "Fro-Yo"

I made this delicious banana fro-yo after getting back from my morning run. It's very filling and full of vegan plant-based protein, electrolytes and potassium to help build and repair those muscles! and it tastes like peanut butter frozen yogurt yuuummm!

Here is what you need:

• Good quality Coconut Water (such as Harmless Harvest raw; NO Zico! yuck)
• 1-2 tbsp Peanut Butter **
• 1 scoop of protein powder (I use Sun Warrior's plant-based Warrior Blend in Vanilla)
• Granola 
• 1 FROZEN banana (make sure you un-peel before putting in the freezer!)

Throw your frozen banana, peanut butter, protein powder and coconut water in the blender. Start out with a small amount of coconut water and try blending first. Then add more as you need. You don't want too much coconut water or the mixture will become too runny to eat with a spoon! You want the perfect fro-yo consistency. Pour into a bowl and top with your favorite granola! (I like Kind granola because it's low in sugar, high in fiber & non-GMO). I also like to throw a tbsp of chia seeds on top for added fiber and omega 3s.

** on this particular day I used Organic Powdered Peanut Butter, but I do not recommend using this peanut butter all the time. Its great for when you want that peanut butter taste and not all the extra calories, but I cannot stress enough how good the fats from peanuts/almonds/etc are for you. I also only recommend this one brand of powdered peanut butter. The rest of them are full of fillers and crap. You are better off eating real peanut butter.

I hope you enjoy! 

Courtney

Why I avoid added sugars and the recipe to my Banana-Sweetened Oatmeal!

I'm sure you have heard this a lot recently- avoid added sugars. There is good reason for it! We, as Americans, consume 22 teaspoons of sugar a day on average. That is the equivalent to almost 30 packets of sugar- A DAY! (there is 1.33 teaspoons per packet). Imagine putting 30 packets of sugar in your drinks and food throughout the day. Sounds insane, right?

Then we wonder why diseases like diabetes and cancer are on the rise. Diabetes 2 is a direct result of over burdening the body with excess sugars. There is also proof that "sugar feeds cancer." For more on this subject please read Dr Mercola's article on the correlation between sugar and cancer. Not to mention sugar can alter the metabolism, causes weight-gain, and can cause damage to the liver.

So what do "added sugars" entail? When I say added sugar I am not talking about fruit, I am talking about sugar that does not naturally occur in something already. For example, oatmeal. If your oatmeal has sugar in it then that means sugar has been added in. Fruit when eaten whole is great for you and should not be avoided! I eat an organic apple almost every single day.
The food industry likes to trick us and have many different names for sugar on labels now. Don't be fooled. Sugar is sugar. Always read your labels! (or make yourself from scratch)

Here is a list of what you might see and want to avoid:

• Cane sugar
• Evaporated cane juice
• Brown rice syrup
• Corn syrup
• High fructose corn syrup (you definitely want to avoid this one at all costs! Most likely made of GMOs & wreaks havoc on your body )
• Sugar
• Agave Nectar
• Glucose, Dextrose, Fructose, Sucrose
• Brown Sugar
• Raw Sugar
• Beet sugar
• Fruit Juice Concentrates- sounds healthier, right? think again. It goes through a processing much like corn syrup where its stripped of all the healthy nutrients fruit offers and you are left with little more than glucose syrup- sugar water.

Easy ways to limit your added sugar intake:

• Pick and choose where you want your sugar each day. What do I mean by that? Well, I make sure when I eat stuff that generally doesn't need sugar, that it doesn't have sugar! For example, when I buy pasta sauce or salad dressing I always make sure it does not contain sugar. It doesn't need it and will just add to your sugar intake! You would be shocked how much sugar is thrown into food that simply does not need it. Soups, salad dressings, crackers, pasta sauce, ketchup, bread, etc. On an average day I get through the entire day without having any added sugar except in the few pieces of 70% dark chocolate I eat (this is my vice! and also healthful in small quantities). Obviously there are days where I have more sugar than just chocolate but its rare for me. Pick your one vice, maybe its honey in your coffee in the morning, or that mid afternoon cookie and have that be your added sugar intake for the day! I personally love to have my dark chocolate so I use stevia to sweeten my coffee in the morning.
• Buy unsweetened products and sweeten them yourself! I buy unsweetened vanilla almond milk to make my oatmeal and put in my coffee in the morning. You don't need sugar in your milk! and if you prefer it a little sweet, you can sweeten it yourself with honey or stevia and you will still be consuming less than whats in the sweetened alternative. Another perfect example is oatmeal. Don't buy the pre-sweetened packs of oatmeal, buy 100% real oats and sweeten them yourself (or use my banana trick down below!)
• Stick to water and avoid drinking sodas and fruit juices. Even if a juice is 100% fruit juice it is still just empty calories full of sugar. You are better off eating a whole apple that has retained all of its nutrients and has fiber to fill you up! Looking for an alternative to your soda? I highly enjoy GT's Synergy Kombuchas on occasion. They have no added sugar (most kombuchas contain evaporated cane juice/sugar). 

The less sugar you start to consume, the less you will crave it! I promise. I have been through the withdrawals myself, but now I hardly crave sugar besides my precious dark chocolate. 

Sugar alternatives (still to be used in moderation, but these are better alternatives)

• Coconut palm sugar- low glycemic load
• Organic, pure Maple Syrup
• 100% pure Stevia (not Truvia- see here why you should avoid Truvia)
• Raw, local honey- here's why its important you buy local & raw honey
• Xylitol (make sure its pure and made from birch)
• Bananas

Never, ever eat artificial sweeteners such as Aspartame, Splenda, Sucrose, Nutri-sweet and Equal. There is strong evidence linking them to cancer and these artificial sweeteners actually cause you to gain more weight than just regular sugar! Here's a great article on the risks of Aspartame. 

Bananas are my favorite way to sweeten smoothies and oatmeal! If you need more reasons to eat bananas besides them being natural and absolutely delicious here is 25 powerful reasons to eat bananas. Banana sweetened oatmeal is one of my favorites and probably the breakfast I eat most. The trick is to make your oatmeal over the stove and add the banana in right away so it "melts" in with the oats.

Banana-Sweetened Oatmeal

What you need (please use organic ingredients if you can):

• Oats (I use 1/4 cup when I make mine)
• Milk of choice (I usually use Whole Foods Organic Unsweetened Vanilla Almond milk)
• 1 Banana
• Choice of toppings (chia seeds, peanut/almond butter, berries, hemp seeds, walnuts, pecans, etc)

Measure out your oats and pour them in with your milk in a pot over the stove. I always just eyeball the amount of milk, use less at first cause you can always add in more later. Cut up half of your banana (save the other half for topping the oatmeal!) and put in with the oats and milk. Put on medium heat and cook until you reach your desired oatmeal consistency. The banana will "melt" in the milk giving it a delicious almost vanilla pudding-like sweetness to your oatmeal. 

Sometimes I like to add in a tiny amount (about a teaspoon worth) of this coconut butter, it gives the oatmeal a delicious buttery flavor to it! Don't worry if you don't like the coconut flavor- when melted in oatmeal with bananas it doesn't even taste coconutty.

Note: if you use steel cut oats, I recommend soaking them in the fridge overnight in your milk otherwise they will take forever to cook in the morning. Or you can just use 100% quick oats if you prefer. 

The best part about this oatmeal is that its flavor possibilities are almost endless. (all the following pics of my oatmeal are made the same way with the banana trick, then I added various toppings)

This morning I added in chia seeds, blackberries, blueberries and topped it off with a tablespoon of almond butter (all organic).

Topped with raspberries and bananas

Topped with dark chocolate & bananas

Raspberry Oatmeal. I added raspberries in the same time as the banana to give it a tart raspberry flavor.

Eat at home! Featuring my favorite "fast food" salad!

One of the best things you can do for your health is to eat at home.

You can control the ingredients so you know exactly whats in your food. (Most restaurants use GMOs and cook with canola oil- which offsets your omega 3s and 6s and is linked to many of the chronic diseases we are facing today). 

It is also much easier to control your portions because you can choose how much you want to eat instead of being at the mercy of the restaurant that generally gives you about 3 portions worth of food. (thats why when I eat out I generally like to order appetizers, share an entree with a friend or I eat half and have them box up the other half and save it for lunch the next day!)

You also save a TON of money by eating in. I spent $27 at the grocery store today and made food that will last me well into the end of this coming week. Most people spend $10-$15 each time they eat out! I constantly hear people complaining that they would eat healthier if it wasn't so expensive- so eat at home and you will eat healthier AND save money!

One of the biggest misconceptions with eating at home is people feel they have to be amazing cooks to do so. This just simply is not the case! I hear all the time "I wish I could cook like you, I would eat at home all the time". It is not hard to put together a meal and the more you do it, the easier it becomes. It's almost like a game to me now- I scavenge the fridge for whatever I have that I think will go together and make a meal out of it. Some of my favorite meals have come out of experimenting and throwing stuff together!

One of my favorite "fast food" meals I like to make is this Kale Avocado Salad. I am always busy during the day between my classes and work, so I like to make a few big batches of food that keep well for a couple of days and keep them ready to go in my fridge so I have a good healthy meal to eat in a hurry. Hence the "fast food" nickname. 

This salad is so quick and easy to make and it keeps well for a few days so its great to make in big batches. I love kale because it is a powerhouse of essential vitamins, minerals and phytonutrients (essential in helping your body fight off cancer), is a great source of iron and it is also a great detox food. This salad also has lemons which are great for detoxifying the liver and red onions are packed full of poly-phenols which help your body fight off disease. Avocados are a delicious healthy fat that help keep you full and satisfied for long periods of time. Did I mention this salad is absolutely delicious? I crave it at least once a week. You can also throw some chickpeas or wild-caught salmon on top for some added protein.

Here's what you need:

(please use organic ingredients)

• 1 bunch of kale (I prefer lacinato kale)
• 1/2 red onion- chopped
• 1 lemon (or lime- I like to change it up sometimes!)
• 1 Avocado
• Himalayan pink salt (optional- sometimes I use, sometimes I don't)
• Cilantro (optional- sometimes I use, sometimes I don't)

Rinse off your kale and pull the leaves off the stems. Pull apart into smaller, edible pieces. Place into a bowl. Top with chopped red onions and avocado (plus other optional ingredients if you'd like). Squeeze the lemon (or lime) all over then mix the salad, mashing the avocado like you are making guacamole. This helps get the avocado more distributed and it sort of coats the kale leaves- delicious. This will stay good for at least 2-3 days in the fridge! 

Enjoy! and as always, to your health!

Courtney

RealFoodeas: Acai Breakfast Bowl!

This is one of my FAVORITE things to eat in the morning. It's like a smoothie parfait combo you eat with a spoon. It's absolutely delicious, full of powerful antioxidants to help your body fight off disease and its filling enough to get you going in the morning!

What You Need (use organic when you can!)

• Sambazon Unsweetened Acai Smoothie Pack 

• Granola or Steel Cut Oats (I like to use steel cut oats to avoid added sugars but if you use granola I recommend Kind Granola, and I will say granola adds a much better crunch to the bowl)

• Fruit: this can be any fruit you like! Blueberries, raspberries, banana, blackberries, strawberries, pineapple, etc. I like to do a different variation every day so I don’t get bored.

• Optional toppings: Cacao Nibs (natures chocolate chips), goji berries, chia seeds, cinnamon, coconut shreds, honey, peanut butter.

1. If you are using steel cut oats, measure out your desired amount in a bowl with milk of choice (almond milk, etc) and put in the fridge the night before you want your bowl. That way in the morning the oats will be just soft enough to eat but still a little chewy. Side note: the reason I recommend steel cut oats is because they are tougher and will add a little crunch to your bowl, where as regular oatmeal will be soggy in the bowl. (see my recipe here for overnight oats)

2. Get out your smoothie pack and throw in the blender (I always use 1/2 a pack to make them last longer since they can be pretty expensive, but feel free to use a full one!) with whatever fruits you desire. I generally like to mix mine with frozen berries or frozen banana. Add in a very small amount of water (or coconut water or apple juice) to make sure it blends. It should be a smoothie like consistency when you’re done. The thicker the better.

3. Pour the Acai blend in the bottom of your bowl. Put granola or steel cut oats in next. Then top with your desired toppings! This morning I added peanut butter and chia seeds to my steel cut oats and topped with blueberries, banana, raspberries, goji berries and cacao nibs. 

4. Enjoy!