I Get By With A Little Help From My Friends

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Snowed In Winter Workout

Check out my Snow Day Workout for a sneak peak at

our new Pilates Chair!

Walnut Apple Pie Smoothie (Vegan)

Recipe courtesy of Vegan Smoothies

1/3 cup vanilla soy milk

1 small apple, cored and chopped

2-3 Tbsp raw walnuts

1 Tbsp rolled oats

1 Tbsp maple syrup 

2-3 pinches cinnamon or apple pie spice

1 frozen banana

2/3 cup vanilla soy milk ice cubes (or sub liquid soy milk or plain ice cubes)

Place all ingredients in a blender and blend from low to high until frosty and smooth! 

Cal: 452, Fat: 14G, Carbs: 74g, Protein: 13g, Fiber: 10g, Vitamin A: 13%, Calcium: 35%, Vitamin C: 29%, Iron: 14% & rich in Manganese

Tip 1: 

My first try at this I used ice and a coconut almond milk. I also put in toasted pecans instead of raw walnuts...because I wanted to :). That's how I roll, ha ha. I strongly encourage you to mix up these recipes I give you and/or use what you have to suit your needs. It turned out super yum and I think the coconut milk really added something special! 

Cozy Fall Oats w/Nuts & Berries :)

Serves 1

1 Cup Water

1/2 Cup Steel Cut Oats (or Regular Old Fashioned Oats)

*I have a hearty morning appetite so I use 3/4 cup. 

A typical single serving is 1/2 cup...Adjust as YOU'd like!*

1 Medium Apple, diced

1/4 tsp Cinnamon

10 Toasted (Unsalted) Pecans, crumbled

10 Dried Cherries

Maple Syrup, as you wish

OPTIONAL: A Pad of Butter, Milk

Bring the water to a boil on the stovetop. Once it's rolling, turn off the heat and stir in the oats, apples & cinnamon. Cover and allow 7-10 minutes for the water to be absorbed and apples to soften. Stir in pecans and cherries and top with as much syrup as you like! Enjoy :)

Tip 1: 

I prefer not to let my oats break apart and become super creamy so I don't stir as it's cooking. But by all means, if you like creamier oats, add a little extra water (or milk) and reduce the liquid by cooking while stirring over a medium heat until it's all absorbed and you've achieved the yumminess you're hoping for! 

(It was absolutely as tasty as it looks.) 

BBQ "Pulled" Sweet Potato Sandwiches

Serves 4 
Recipe courtesy of Lauren Hinnershitz

1/2 Red Onion, diced

2 Garlic Cloves, minced

2 Raw Sweet Potatoes, grated

15oz Can pinto beans, rinsed

1-2 Chipotle Chiles in Adobo, diced

2 Tbsp tomato paste

1/3 Cup Ketschup

1 Tbsp Yellow Mustard

1 Tbsp Soy Sauce (or Tamari or Coconut Aminos)

2 Tsp chili powder

1 Tsp Liquid Smoke

1/2 Tsp Smoked Paprika

4 Cups Fresh Spinach

Buns

Line a large pot with a thin layer of water. Steam onion and garlic (or sautee in olive oil) for 5 minutes. Stir in sweet potato and cover to cook until tender, 6-7 minutes.  Stir in remaining ingredients through liquid smoke. Continue to cook over low, stirring occasionally very gently, to heat through.  Stir in spinach to cook until wilted. Spoon on buns and enjoy!!

TIP 1: 
This is so easy to make WHEN YOU HAVE A FOOD PROCESSOR. If you hand grate the sweet potatoes it could be a bit more work. From the thought of making this to the time I took that plated photo was 17 minutes so it's incredibly easy, otherwise. 

TIP 2: 
My first attempt at this recipe...

Chipotle Sweet Potato & Black Bean Stew

3 Very Large Sweet Potatoes, cubed

5 Large Carrots, chopped

4 Lg Garlic Cloves, minced

1 (28oz) Can Stewed Tomatoes

2 (14oz) Cans Black Beans, rinsed

4 Chipotle Peppers in Adobo Sauce, diced 

(these are canned in the mexican food section)

1 Tbs Vegetarian Bouillon 

1 Tbs Cumin

1 Tbs Curry Powder

(1-3 Cups water)

Cut up all the veggies and place them in a large pot with the rest of the ingredients. Add in about 1.5 cups water to the pot and cook on medium-high for about 15 minutes. Then turn down to low and continue simmering to cook the carrots and potatoes thoroughly. Make sure to add enough water to the pot to prevent the stew from becoming to thick and burning. 

TIP 1: 

Day two of this meal is even more amazing! 

TIP 2: 

You can add shredded cheddar to the top of this stew after to serve it for a little bonus...but this stew does not lack flavor without it. :) 

TIP 3:

Turn down the "heat" by tweaking the recipe and removing a chipotle pepper or two. 

TIP 4: 

                           

 

AND, AS I ALWAYS DO...MAKE IT YOUR OWN! :) THIS IS MERELY AN IDEA. IF YOU WANT MORE OF SOMETHING ADD IT. IF YOU WANT LESS, LEAVE IT OUT. TRUST YOURSELF. FOLLOW YOUR INTUITION AND WITH A LITTLE PRACTICE, I PROMISE YOU WILL BE AN AWESOME, HEALTY COOK! 

Kale, Quinoa & Cranberry Salad

So this delicious dish was my first ever attempt at making kale without cooking it.  I'll admit, I was extremely intimidated by this little salad because kale has such a strong flavor that I worried it would be too harsh.  But it turned out great and my hubs raved about it after just the first bite! 

Cheers to tasty adventures, :) 

- Marlayna

3 Small bunches Red Kale

1 small pouch dried cranberries

1 bag of sliced almonds, toasted

3 scallions, sliced

2 cups cooked red (or white) quinoa (use package directions to cook)

1.5 tablespoons mayo

2 tablespoons white vinegar

salt & cracked pepper to taste

I simply tore up the kale into bite sized pieces and tossed in the toasted almonds (400 degrees for roughly 7 minutes, being careful to watch them so they don't burn), cranberries, scallions and (cooled) quinoa.  Then I mixed the mayo, vinegar, salt & pepper in a separate bowl, topped the salad and tossed. If the dressing is too tart for you, you could add just a 1/2 teaspoon of sugar and that should sweeten it just enough.


TIP 1:
The dressing softens the kale just perfectly and because kale is such a sturdy green, it holds up really well, even overnight. I loved the combo of sweet cranberries and tangy dressing, plus all the health benefits of kale. Hope you like it too! Enjoy!