Blog Archives - Mindful Wellness

Eggs Over Potatoes

11/27/2018

2 servings
20 min. prep time

4 free-ranged eggs
4 red potatoes
1 avocado
1 handful greens
1 cup mushroom
1 medium heirloom tomato
1 tbsp coconut oil
1-2 fresh minced garlic cloves
¼ cup pickled red onion
½ minced jalapeno
1 tbsp minced shallot
2 sprigs cilantro
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch
himalayan pink salt
pinch of black pepper

optional additions:

2 cups vegetables
½ cup local, raw goat cheese

Prepare a pot of water and set it on a simmer.
While waiting for the water to boil prepare your choice of local vegetables, potatoes, mushrooms, garlic, onion, shallot and greens.
Once the water reaches a boil begin steaming potatoes.
Allow to cook for 7 minutes. If you are cooking 2 cups of local vegetables, prepare them as necessary using this found on this page: www.mindfulwellness.us/conscious-cooking.html
While potatoes (and vegetables) are steaming lightly sauteed any further vegetables, mushrooms, garlic, jalapeno and shallot in spices. When potatoes are finished set aside on plate and throw in kale in the pot to steam for 5 minutes.
Cook your eggs to your liking (fried, poached, over easy, over medium, etc).
Once the eggs, kale, veggies and potatoes are all complete you are ready to plate.
Create a bed of potatoes, add kale, tomato, pickled red onion, mushrooms and eggs on top.
Plate your vegetables if you chose to make any on the side and enjoy!

Tips:

If you have access to a local, organic and raw source of goat cheese this makes a nice addition. Place on top of the potatoes to make them cheesy!

Eggs Over Potatoes.docx
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Green Supreme Smoothie

11/26/2018

Image by Joe Pineda

2 servings
15 min. prep time

2 bananas
½ pear
½ cucumber, peeled
1 cup spinach
1 cup kale
1 avocado
1 scoop protein powder *optional
2 in ginger
2 T nut butter
1 in. turmeric or ½ T turmeric powder
1 tsp spirulina
⅓ cup chia seeds
8 oz orange juice or cranberry juice
8 oz filtered water

Skin cucumber.
Pour liquid into blender with spirulina and protein powder.
Add greens, nut butter, seeds, ginger and turmeric.
Finish off with adding fruit and blend until desired texture is achieved.

Tips:

Top smoothie off with yummy garnishes, such as hemp seeds, cacao nibs, fresh fruit, coconut flakes, goji berries, etc..
Try to use juices that are cold-pressed, no-sugar added and not from concentrate.

Green Supreme Smoothie.docx
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Veggie Omelet

11/26/2018

Image by Eggland's Best

Servings 2
20 min. prep time
10 min. cook time

5 pasture raised eggs
1 avocado
1 cup spinach
1 medium tomato, diced
half medium bell pepper
¼ cup medium red onion, diced
¼ cup minced shallot
¼ cup almond, oat or coconut milk
1 Tbsp coconut oil
1-2 Tbsp dairy-free pesto
2 mushrooms sliced
2 cloves minced garlic
1 tsp chili flake
1 tsp himalayan salt
1 tsp turmeric
1 tsp fresh ground black pepper
1 tsp cayenne
1 tsp chili powder

Combine egg, pesto, dairy-free milk and spices in a medium bowl whisking until the ingredients are completely combined.
Add the garlic, shallot, and veggies.
Heat oil over a stainless steel skillet or cast iron and evenly distribute the mixture into the pan on medium heat.
Allow for the entire bottom to cook before attempting to flip. To help this process use a thin spatula to work slowly around the sides to prep for the flipping processing.
Around 5-8 minutes it should appear as if it has cooked for the most part evenly alongside the bottom, and be easily flipped in half. Allow for this to cook another few minutes before flipping onto the other side.
Once it appears the omelet is cooked to liking, transfer it to a large plate, or split in half to serve on two separate plates.
Garnish with spinach, avocado and your choice of hot sauce. Enjoy!

Tips:

We enjoy our omelet with a fresh side salad with oil and apple cider vinegar and/or homey-potatoes. Mm-mm!
Add cheese as desired for those dairy lovers. You can also substitute alternative oil and milk for your preferred dairy choice.
Refer to this guide for what oils are used for best results Oil Guide.

Veggie Omelet.docx
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Black Bean Hummus

11/25/2018

4-6 servings
12 hour prep time
2-3 hour cook time

16 oz. fresh cooked black beans
¼ cup olive oil
1 Tbsp tahini
¼ cup medium red
1 fresh squeezed lime or lemon
1 minced jalapeno
3 garlic cloves
1 Tbsp minced shallot
1 Tbsp apple cider vinegar
1 Tbsp nutritional yeast large handful cilantro
½ Tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes
pinch himalayan pink salt
pinch of black pepper

Soak black beans at least 12 hours before cooking.
When ready to cook drain, rinse and place in pot or croc-pot for 2-3 hours. Check on the bean consistently to refill with water.
In the last hour of cooking the beans add garlic, onion, shallot, jalapeno and spices. Strain the beans and set bean juice aside.
In a blender add the beans and remaining ingredients and blend.
Adjust flavors as necessary to liking and enjoy!

Tips:

To make the hummus "chunky" add all liquids in last, adding them in one Tbsp at time. To make the texture creamery add bean juice in until texture is achieved to liking.

Black Bean Hummus.docx
File Size:	7 kb
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Fiesta Salsa

11/25/2018

Image by Joe Pineda

4-6 servings
20 min. prep time

4 large heirloom tomatoes
½ medium red and/or yellow onion
1 fresh squeezed lime or lemon 1 minced jalapeno
1 tbsp olive oil
1-2 fresh minced garlic cloves
1 tbsp minced shallot
1 tbsp apple cider vinegar
1 tbsp nutritional yeast large handful cilantro
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch Himalayan pink salt pinch of black pepper

In a large bowl or blend mix all ingredients together until desired texture is achieved.
Adjust flavors as necessary to liking and enjoy!

Tips:

Hand make the salsa if you prefer your salsa chunky like pico de gallo and blend if you prefer restaurant style salsa no chunk.

Fiesta Salsa.docx
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Holy Guacamole!

11/25/2018

Image by Andrew Scrivani

Holy Guacamole!
4 servings
20 min. prep time

4 ripe avocados
1 medium heirloom tomato
1 fresh squeezed lime or lemon
1 tbsp olive oil
1-2 fresh minced garlic cloves
¼ cup red onion
½ minced jalapeno
1 tbsp minced shallot
2 sprigs cilantro
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch himalayan pink salt pinch of black pepper

optional additions:

1 cup of beans
½ cup local
raw goat cheese
1 tbsp of butter
1 tbsp nutritional yeast
1 tsp cayenne

In a large bowl mash the ripe avocados together.
Add olive oil, fresh-squeezed lemon or lime and all spices into the avocado mash.
Mince red onion, shallot, garlic, cilantro and chop heirloom tomatoes. Add to guacamole.
Mix all the ingredients until desired texture is achieved.
Adjust flavors as necessary to liking and enjoy!

Tips:

Adding chipotle is nice for a smokey flavor, especially if you choose to add in beans. The beans will also enhance a more satiating effect making this a great potluck item leaving everyone satisfied!
Butter may sound weird, but it actually taste great! Cut about a tbsp amount of butter and throw it in your guacamole. We use Kerigold unsalted butter if we do this.
If you have access to a local, organic and raw source of goat cheese this makes a nice addition. However, due to the scarcity of this circumstance you may choose to add pasteurized cheese if you are dairy-friendly as you’d like.
Nutritional yeast makes a great alternative for that zesty, cheesy flavor everyone can enjoy!

Holy Guacamole.docx
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Protein Bites

11/25/2018

Image by Caitlyn Tischer

10-14 servings
30 min. prep time

1 cup dry gluten free oats
½ cup medjool dates
2 scoops collagen or protein powder
½ cup psyllium husk
½ cup nut butter
½ cup sprouted nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup ground chia seeds
¼ cup ground flax seeds
1 T coconut oil
1 T coconut flakes
1 T cacao powder
1 T cacao nibs
½ T maca powder
1 tsp cinnamon
1 tsp vanilla bean or ½ tsp vanilla extract
pinch Himalayan pink salt

optional additions:

½ cup cacao butter
⅓ cup local honey, stevia or maple syrup
1 T coconut mana
1 T goji berries
1 T sesame seeds
1 tsp spirulina or chlorella

In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
Add the nut butter, honey and extracts/flavor.
If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:

To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.
Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.

Protein Bites.docx
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Chia Pudding

11/23/2018

6 servings
1 - 8 hours

1 can coconut milk
1-2 cups filtered water
1 cup chia seeds
1 tbsp cacao powder
1/2 tbsp maca powder
1 tsp cinnamon
pinch of salt

optional additions:

1 cup fresh seasonal fruit
1/2 cup fresh chopped nuts of choice
1 scoop collagen protein powder
2 tbsp nut butter
1 tbsp goji berries
1 tbsp cacao nibs
1 tbsp coconut flakes
1 tbsp pumpkin and/or sunflower seeds
1 tsp local honey, stevia or maple syrup

Add coconut milk, water, chia seeds, cacao powder, maca, cinnamon and salt into a large Pyrex bowl and mix together.
Allow to sit in the fridge for at least one hour until it has coagulated.
Add and mix in more water or coconut milk if the pudding is too dense.
When desired texture is achieved, top off with optional additions.

Tips:

Add collagen and any added sweeteners in step 1.
For ideal texture, allow pudding to coagulate for at least 8 hours.
Use seasonal fruits for increased diversity.

Chia Pudding.docx
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Pickled Red Onions

11/19/2018

2 servings
10 minutes

2-3 medium-sized red onions (julienne cut)
1-2 cups of filtered water
½ cup apple cider vinegar
1 medium-sized lemon (fresh-squeezed)
2 tbsp of himalayan pink salt
1 tsp cumin powder
1 tsp black pepper
1 tsp turmeric powder

optional additions:

1-2 jalepeño (or peppers of choice) sliced with seeds
1-2 garlic cloves

Prepare the red onions by placing them into a large Pyrex bowl. The total yield is dependent upon how much the amount of onions added.
Add water, apple cider vinegar, lemon juice and all spices to the Pyrex bowl.
Add any optional additions, such as garlic or pepper.
Set Pyrex aside and allow to ferment for at least an hour.

Tips:

The longer the red onions ferment the more they will “pickle”. For the most flavorful results, allow to ferment overnight, or 8 hours.

Pickled Red Onions.docx
File Size:	15 kb
File Type:	docx