Category Archives: Recipes

Neissa’s Simple Summer Arugula Salad with Maple Lemon Dressing

iGniteSummerSalad

by Neissa Brown Springmann

by Neissa Brown Springmann

One of the things I love the most about this salad is that it requires such minimal chopping — and who doesn’t love that?! I hope you enjoy it as much as I do!

Neissa’s Simple Summer Arugula Salad with Maple Lemon Dressing

Makes 1 serving (1 large main salad), or 3-4 small side salads

SALAD INGREDIENTS:

  • 1 heaping handful of organic, undressed cole slaw mix (I find mine for ~$3 at Whole Foods)
  • 1 heaping handful of arugula
  • 1/4 c whole or halved cherry tomatoes
  • 1/2 avocado
  • 1 T pepitas
  • 1 T dried currants
  • 1 T slivered or whole almonds
  • 1 serving size of your protein of choice (I prefer salmon, grilled chicken or even a turkey burger)
  • To taste: I also love crumbling up a piece of veggie-fed, antibiotic-free bacon for a little extra crunch & flavor 🙂

DRESSING INGREDIENTS:

  • 1 T organic maple syrup
  • Fresh juice from half of a lemon

INSTRUCTIONS:

  1. Place all ingredients (minus your protein of choice) in a large tupperware container and shake
  2. Empty salad contents onto a serving dish, top with your protein of choice and enjoy!

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Healthy Corn & Black Bean Dip

Healthy Corn & Black Bean Dip

by Catherine Sanderson

by Catherine Sanderson

My sister gave me this recipe as a simple appetizer option for having guests over or for bringing to a party.  It’s a tangy, light and healthy alternative to all of the creamy and cheesy dips out there and is always a big hit!  It’s also super easy to transport — I just put saran wrap over the bowl I made it in and throw it in a cooler to bring it over to someone’s house.

Corn & Bean Dip Ingredients:

  • 2 cans black beans, rinsed & drained
  • 1-2 cans shoepeg corn, rinsed & drained
  • 2 green onion tops, chopped
  • 1 can diced green chiles, drained
  • 1 can diced tomatoes, drained
  • 1/2 c. chopped red onion

Dressing Ingredients:

  • 1/2 bunch of cilantro, chopped fine
  • 3 T fresh minced garlic
  • The juice of 2-3 limes

Directions: 

  1. Toss bean mixture with dressing
  2. Refrigerate for at least half a day
  3. Serve with your favorite chips and enjoy!

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Delicious & Healthy Black Bean Brownies

black bean brownies

by Neissa Brown Springmann

Neissa Brown Springmann

Amy Younkman, one of our Yoga Leaders, shared a delicious Black Bean Brownie recipe from HEB with me. I made them last night for the first time, hoping they would turn out good so I could share with you and also eat them today too! Good news — they are YUM, super easy and are ridiculously healthy to be so good and taste so real!  The HEB recipe called for 1T of sugar, but I left that out and they still taste great. I hope you enjoy them as much as I have!

Ingredients:

1 & 1/2 Cup    Black Beans (I used organic and one can)
2T    Raw Cacao Powder
1c   Gluten-Free Quick Oats
1/4t   sea salt
1/3c   Local Honey
1/4c   Coconut Oil (liquified)
2t   Vanilla Extract
1/2t   Baking Powder
1/4c   Enjoy Life Mini Chocolate Chips

Cooking Instructions:

Preheat oven to 350. Rinse and drain black beans with cold water. Mix all ingredients, except chocolate chips, in food processor. Transfer all in a bowl and mix in chocolate chips or sprinkle chocolate chips on top once put in an 8 x 8 baking pan. Bake for 15-18 min. Let cool before cutting into them and ENJOY!

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Spaghetti Squash & Meatballs

spaghettisquash-1

Ingredients:

  • 1-2 Spaghetti squash (5 lb squash makes 4 cups spaghetti)
  • 1 lb organic lean beef, chicken breast or turkey
  • 1 Jar of Your Favorite Marinara Sauce

Cooking Instructions:

  1. Preheat the oven to 375F. If your squash is quite large, start by slicing off the stem. This makes it easier to slice through and also gives you a flat base to work with. You can do this on a cutting board or an old tea towel.spaghettisquash-2
  2. Place squash flat end down. With a [recently sharpened] chef’s knife, slice down the middle length-wise.
  3. With a metal ice cream scoop or spoon, scoop out the seeds & guts.
  4. Brush halves with a tiny amount of olive oil. Sprinkle with sea salt and freshly ground black pepper. Place on a baking sheet lined with parchment paper, cut side down. The salt & pepper you just sprinkled on will stick to the oil.
  5. Roast at 375F for around 35-45 minutes, or until you can easily scrape strands away from the squash. The outer yellow skin will also deepen in color. Baking time will vary depending on the size. 5-pound squash takes 40 minutes.
  6. Remove from oven and flip each half. At this point, feel free to use the fork to see if the strands easily come off. If it’s ready, cool for about 5-10 minutes and then grab the fork and scrape the squash flesh over and over. You’ll be left with a bunch of spaghetti-like strands!
  7. While squash is roasting, prepare beef, chicken or turkey
  8. Mix with marinara sauce and enjoy!

Stuck in a Food Rut? Healthy Options to Get Unstuck

“You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.”
– Julia Child

Point to Ponder:
Are you stuck in a food rut?

Action Item:
Consider juicing and/or trying some of the *new* recipes below.

 

by Neissa Brown Springmann

by Neissa Brown Springmann

Last Tuesday at the member lunch at Abel’s on the Lake, “the Lisa’s” (Lisa Hildebrand and Lisa Joseph) inspired me to get a juicer. I’ve been wanting one for a while, but just haven’t made it a priority.  After hearing how easy and delicious it is to juice, and needing to find something *new* to try in July, I thought it was time to get my juice on.

Per their recommendation, I set out to purchase a Hurom- Premium Slow Juicer and Smoothie Maker. My first stop was Bed Bath & Beyond, but they were out of stock. So, I ventured into William Sonoma where they had plenty and they were on sale, too! Like a good food processor or Vitamix blender, the Hurom Juicer is not a cheap machine, but if used enough you will quickly get your money out of it. Plus, I’ve gotten terrible at eating vegetables simply because of the prep time, and if it weren’t for the simplicity that my Vitamix provides which quickly enables me to make my favorite fruit & protein smoothie, I wouldn’t eat enough fruit either. And so, getting the juicer is an investment in mine and my family’s health.

I was also pumped because the juicer inspired me to grab some organic and seasonal veggies that I do like, but always bypass out of intimidation and convenience. For example, I like beets but they stain everything red, take time to peal, chop, and I never know what to pair them with. Others I run into issues with are cucumber, carrots and celery. I know they are really good for me but they don’t excite me. So, I filled my grocery cart up with grapes, kale, spinach, beets, lemon, pineapple, carrots, tomatoes, and celery, and couldn’t wait to get home to see what I could come up with. Here are the two juices I made:

 

Veggie Combo (my random creation)

Veggie Combo Juice & Grape Juice

  • 1 c Packed Spinach
  • 1 Beet
  • 2 Carrots
  • 2 Celery Stalk
  • 1/2 Lemon
  • 1/2 Cucumber
  • 1/3 c Pineapple (this adds a touch of sweet)

Grape Juice

  • 2 c  Grapes

I’ve gotta tell you, I’m fascinated with the juicing process – it is so simple and cool! As for how the drinks tasted, the ‘Veggie Combo’ was good enough and I’ll definitely make it again. The grape juice was delicious and both of my children lapped it up. Malaine (14 months) will eat and drink anything…so she was easy. Durant (3 1/2 yrs) is ridiculously picky so I told him it was Gatorade (a real treat for him) and he drank it all. SUCCESS!

Really, I’m not writing this journal to convince you to purchase a juicer. Instead, because I am not a creative cook, I don’t enjoy cooking, I find myself in a food rut all of the time, and it’s Give It a Try in July time, I thought it would be a good opportunity to share some of my healthy, convenient and delicious summer go-to’s that might be *new* to you and might even help you get out of a food rut as well.

So on that note, here are a couple more of my faves:

Summer Potato Salad

Summer Potato Salad

by Chef Martha Pincoffs, creator of the Hot Dang Grain Burger (a healthy and convenient favorite)

  • 2 lbs Red potatoes, quartered and slightly boiled
  • 1 Small red onion, chopped
  • cooked green beans, cut in half
  • 1/2 c Dijon Mustard
  • 1/4 c Olive oil
  • Pinch of sea salt

Combine all and enjoy!

Homemade Balsamic Vinaigrette

  • 2/3 c Olive Oil
  • 1/3 c Balsamic Vinegar
  • 1 T Dijon mustard
  • 1 T Honey

– Combine all, simmer on med/high heat
– Stir with wisk, remove from heat and toss on any salad

Watermelon Herb Salad

by  Chef Scott Tompkins

  • 1 fresh watermelon, cubed
  • 2 T fresh mint, finely chopped
  • 2 T fresh basil, finely chopped

Combine all and let marinade for 30 min.  Eat right away

 

In the event you have a juicer, are wanting to begin juicing, or are in need of *new* recipes, iGnite member and health coach Lisa Hildebrand shares these two amazingly healthy and refreshing juices:

Classic Green Juice

  • 1 bunch spinach or kale
  • 2 cucumbers
  • 6-9 celery stalks
  • 1 bunch parsley or cilantro
  • 1 bunch of mint
  • 1 to 2 green apples
  • Ginger (about 1 thumb’s worth)
  • 1/2 lemon or lime

Love My Liver Juice

  • 2-3 beets
  • 4-6 carrots
  • 2 cucumbers
  • 6-9 celery stalks
  • 1 inch of ginger
  • 1/2 lemon
  • 1 bunch of mint

For even MORE healthy meal inspiration, check out our leadership team’s go-to, healthy summer dinners.

Besides the convenience, what excites me most about juicing is its health benefits. My personal belief is that food truly has the power to heal our bodies and most of what we need comes from the Earth. But because of convenience, I have not been nourishing my body with all that it needs to live and perform optimally. My favorite reminder about the amazing and intentional creation of fruits, vegetables, nuts and legumes comes from a book called Breakthrough: Eight Steps to Wellness by Suzanne Somers. Check out this fascinating excerpt:

A sliced carrot looks like the human eye. The pupil, iris, and radiating lines look just like the human eye… and science shows that carrots greatly enhance blood flow to and function to the eyes.

A tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows that tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of a heart. Each grape looks like a blood cell, and all of the research today shows that grapes are also profound heart-and blood vitalizing food.

A walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds of the nut are just like the neocortex. We now know that walnuts help develop over three dozen neurotransmitters for brain function.

Kidney beans actually help heal and help maintain kidney function, and yes, they look exactly like the human kidney.

Celery, bok choy, and rhubarb, look just like bones. These foods specifically target bone strength. Bones are 23 percent sodium and these foods are 23 percent sodium. If you don’t have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.

Eggplant, avocados and pears target the health and function of the womb and cervix of a female-they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted baby weight and prevents cervical cancers. And how profound is this? ...It takes exactly nine months to grow an avocado from blossom to ripened fruit.

Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well as to overcome male sterility.

Sweet potatoes look like the pancreas and actually balance the glycemic index of diabetes.

Olives assist the health function of the ovaries.

Grapefruits, oranges, and other citrus fruits look like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body cells. Today’s research shows that onions help clear waste materials from all of the body cells; they even produce tears which wash the epithelial layers of the eyes.

Enjoy branching out and trying new ways to spruce up your food!

 

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Almond Protein Balls

Almond Protein Balls

  • 2 cups raw almond butter (freshly ground is best!)
  • 3/4 cup honey
  • 2 cups gluten-free oats
  • 2 cups brown rice crisp cereal (Barbara’s brand from Whole Foods)
  • 3/4 cup dried cranberries (or dried fruit of your choice)
  1. Microwave almond butter and honey for 2 minutes and stir
  2. Combine wet and dry ingredients, stir well.
  3. Roll into balls and refrigerate 1 – 2 hrs. before serving

Roasted Brussels Sprouts With Balsamic Caramel

image: The Partial Ingredients

image: The Partial Ingredients

Recipe by Chef Scott Tompkins

Recipe by Chef Scott Tompkins

Preparation Time: 10 minutes
Serves 4-6

1 cup           Ottavio Platinum Balsamic Vinegar (available at most  HEB’s)
2 tbsp          Salted Butter
2 lbs             Fresh Brussels Sprouts *cut in half
½ cup           Golden raisins
¼ cup           Extra Virgin Olive Oil
1 tsp ea.      Kosher Salt & black pepper

  1. Heat oven to 425°F.
  2. In a large bowl combine halved brussels sprouts with olive oil and salt and pepper.  Toss well to combine and place on a sheet pan and into the oven. Cook until just browned, about 30-45 min. (The darker the sprout, the more intense the flavor)
  3. Combine the roasted brussel sprouts with the raisins and drizzle with Balsamic Caramel (Recipe below)
  4. Balsamic Caramel: In a stainless steel saucepan (or non-reactive pot) reduce 1 cup of balsamic vinegar over low heat until liquid is reduced by half (takes about 20min over low-med heat).  Cut the heat and add in the butter and whisk until melted.  Let stand for about 5 min,  drizzle over anything.

— — — — —

Chef Scott TompkinsScott Tompkins is Head Chef & Manager at H-E-B on Farwest Boulevard in Austin, Texas and is a featured speaker at iGnite’s Intentional Renewal Wellness Retreat in February 2014 where he will give a cooking demo and talk (including recipes) on ‘Simplifying Healthy Meals for the Everyday.’  Scott runs his own kitchen and department, creates his own recipes and loves every minute of it. Join us at the Intentional Renewal retreat to get more great healthy recipes, learn more about the health benefits of incorporating different foods into your cooking, and more!

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Peppermint Patties (vegan, gluten-free, grain-free)

Image Source: Oh She Glows

Who knew peppermint patties could be so healthy! This recipe from Oh She Glows is gluten-free, vegan, super simple and de-lish. Sprinkle some red sparkly glitter candy on them and they become holiday peppermint patties. Enjoy!

Ingredients:

  • 1/2 cup raw cashews, soaked
  • 1/2 cup coconut oil, melted
  • 3-4 tablespoons agave nectar, to taste (I used 4 tbsp)
  • 2 tablespoons almond milk
  • 1 teaspoon peppermint extract
  • 3/4 cup dark chocolate chips
  • 1/2 tablespoon coconut oil

Instructions:

  1. Place cashews in a bowl and cover with water. Let soak overnight, or for at least 2-3 hours. If your blender isn’t great at blending things smooth, I suggest soaking overnight for the best results. Drain and rinse the cashews after soaking.
  2. Add the cashews, melted coconut oil, agave, milk, and peppermint extract into a high-speed blender. Blend on the highest speed until completely smooth. This can take a couple minutes.
  3. Line a baking sheet with parchment paper and grab mini cupcake/candy liners. Add a half tablespoon of filling into each liner. Place on the baking sheet. Repeat until you don’t have any filling left (you should get about 22-25). Freeze, uncovered, for 20-35 minutes, or until firm to the touch.
  4. After freezing, quickly pop the patties out of the cupcake liners and set each on top of their respective liner. Return to the freezer for 10 minutes to firm up even more.  Meanwhile, melt the chocolate and coconut oil in a small pot over the lowest heat. When half of the chips have melted, remove it from the heat and stir until all the chips are melted. Allow the chocolate to cool slightly for a few minutes before dunking the patties.
  5. Remove the patties from the freezer and dunk them into the melted chocolate with a fork. Tap the side to shake off excess chocolate and place on parchment paper. Do this step as quickly as possible so the patties don’t melt.
  6. Return the patties to the freezer until set, for about 10 minutes, until the chocolate coating is firm. Store leftover patties in the freezer/fridge until ready to enjoy!

*Note: you can sub in your favourite liquid sweetener for agave, if desired. Just know that the flavour will change depending on the sweetener you use.

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An Apple A Day Really Does Keep the Doctor Away: Eat the Seeds Too!

Eat Your Apple Seeds!

by Nancy Dacy, Health Coach

by Nancy Dacy, Health Coach

Hooray for apple season!

“An apple a day keeps the doctor away” is certainly a familiar saying to us all. The apple is one of God’s great health-giving foods, and the whole apple — including the seeds and skin — is a powerhouse of nutrition.  Apples contain enzymes, minerals, fiber, iron, vitamin C and more, and a medium apple only has about 90 calories!  Try to consume the whole fruit as opposed to just drinking the juice for the added benefit of more fiber.  The crisper the apple, the better it is!

An apple a day will most certainly help keep the cardiologist away. Eating an apple a day helps reduce the risk of having a stroke, as it helps lower total cholesterol and triglycerides. It is a very good artery and colon cleaner and is even often an ingredient in liver/gallbladder flushes.

Those of you who know me know and that I am a huge advocate of eating the seeds of your apples. The seeds contain organic cyanide, which kill cancer cells but will not hurt you at all. They may be eaten along with the apple or blended into a smoothie, and they are soft and tasteless. Again, just one apple a day is all you need!

Along with helping prevent cancer and strokes, the high level of antioxidants in apples will improve brain function and memory, and can’t we all use that boost!?

The apple is one fruit that you should try your hardest to eat organic. Yes, more money, but worth every penny. It may not look as “pretty,” but that’s because it is not covered in a nice shiny layer of wax.

My personal favorite apple is the Honey Crisp, which are in abundance right now. My second favorite?  The Pink Lady. However, these are just my personal preferences. I love to just eat an apple dipped in peanut butter, but better still is almond butter. This is the easiest way to enjoy the nutritional benefits of the apple along with a good source of protein. But, you can do so many things with apples. If you have a Vitamix, Blend Tech, Ninja or another one of the more powerful blenders, you can easily make your own applesauce, using the apple as the only ingredient.

Dried Apples
Dried apples are a great snack to have on hand and especially to travel with. I use a dehydrator, but you can also use your oven. Just slice them very thin, brush with a little lemon juice and sprinkle with some cinnamon. Spread them out on trays or cookie sheets and dry for 12 hours at 140 degrees in the dehydrator, or 10-20 hours at 150 degrees in the oven.

Baked Apples
I will often bake apples by coring them (yes, I carefully save and eat the seeds), and then filling the cavity with a little butter (don’t be afraid of eating butter) and cinnamon, and then pour a small amount of water over all. Bake at 350 degrees until soft and tender.

Eat up and enjoy!

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Cranberry and Sweet Potato Bake: Perfect for the Holidays!

photo by Randy Mayor

photo by Randy Mayor

by Neissa Brown Springmann

by Neissa Brown Springmann

For at least the past five years I have prepared this delicious, healthy and beautiful dish for both Thanksgiving and Christmas Dinner. (I like to bake it in a 1-quart casserole dish instead of in ramekins.) So I thought I’d pass it along for those of you looking for a dish for your upcoming Thanksgiving celebration —  consider trying this one out!  It’s always a hit with my family.

Cranberry & Sweet Potato Bake
from Cooking Light Magazine

  • 2 (15 oz) Cans of sweet potatoes, drained or two to three large boiled sweet potatoes
  • 1 (8-oz) Can crushed pineapple in juice, drained
  • 2 T Butter, melted
  • 1/4 tsp salt
  • 1/8 tsp ground nutmeg
  • Dash of black pepper
  • 1 Large egg
  • 1 (16 oz) Can whole-berry cranberry sauce Cooking spray

Preparation

  1. Preheat oven to 350°.
  2. Combine sweet potatoes and pineapple in a large bowl; mash with a potato masher.
  3. Stir in butter, salt, nutmeg, pepper, and egg.
  4. Swirl in 1 cup cranberry sauce.
  5. Spoon 1/3 cup sweet potato mixture into each of 8 (4-ounce) ramekins coated with cooking spray. Top each with 1 tablespoon cranberry sauce.
  6. Bake at 350° for 40 minutes.

*Note: A 1-quart casserole may be substituted for ramekins. (Bake at 350º for 40 minutes)

Enjoy!

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