Lighter Self
8May

Easy & Simple Sardines Salad!

Categories: Recipes Salads
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Simple & Easy Sardines Salad!During Spring, I love adding lot’s fresh vegetables and spring fruits back into my diet. The warmer weather means enjoying lots of salads, juices, smoothies and freshly made meals outside. Dinner today is light, easy to make and deliciously fresh: colorful salad with canned smoked sardines (from Wild Planet—all their products are sustainably caught), avocadoes, the juice of a lemon, salt and pepper! So easy and yummy!

Sardines tend to be an unappreciated fish in the U.S. However, if you like tuna, you should give them a try! Besides being super inexpensive; they are sustainable—small fish that feed off of plankton, making them low in mercury levels; they are a super protein packed with omega 3 fatty acids, calcium, vitamin D, B 12 and minerals such as magnesium, potassium and zinc. They are anti-inflammatory, amazing for bone and heart heath, and an immune system booster! My favorite part: I can be super creative, making different tasty salads with them by mixing and matching different veggies and spices, and I don’t have to clean up extra pots and pans since they are already pre-cooked, and I just mix it all together in a big bowl!

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10Jun

Nut Milk

Categories: Beverages Nutrition Recipes
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Making your own nut milk is super easy, and it is super nutritious and delicious! Nut milks contain no lactose, saturated fat, cholesterol, processed ingredients and additives, such as artificial sweeteners. There are so many options to create tasty and nutrient-dense unique milks: you can mix nuts, seeds, whole gains and even fruit to create your own version! My favorite type is almond milk! Almond milk is a good source of calcium, fiber, protein (6 grams of protein per ounce of dry nuts), magnesium, potassium, zinc, iron, vitamin E and much more…

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Nut Milk
Author: 
Cuisine: Beverages
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 3 cups filtered water
  • 1 cup soaked almonds
  • For sweetness: Liquid stevia (100%pure stevia), stevia powder, raw honey, or pitted dates to taste
  • For extra flavor: 2-inch vanilla beans or 1tsp pure vanilla extract, and cinnamon to taste.
Instructions
  1. Soak the nuts overnight, soak your dates in the filtered water for 1 hour, blend everything for about 1 minute at a higher speed, strain the milk with a nut-milk bag or fine strainer, store your milk in an air tight container, such as Manson jars, for up to 6 days. Enjoy!!!

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13May

Gluten-Free Homemade Fruit Parfait

Categories: Breakfast Recipes
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With the warm weather arriving, there is nothing better than a refreshing, delicious and quick to make breakfast to go! Unlike most store-bought fruit parfaits out there, this one is made with just the right amount of the right ingredients to taste like a dessert, yet not loaded with heavy calories, fat and sugar! Plus, it is gluten-free for those of us sensitive or allergic to gluten!

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Fruit Parfait
Author: 
Cuisine: Breakfast
 
Ingredients
  • 6 oz. organic plain fat-free Greek yogurt
  • 1 tsp. cinnamon
  • Dash of non-alcoholic vanilla extract
  • Stevia to taste (or 1tsp. raw honey, or 2 pitted dates)
  • 2 tbsp. any mixture of raw nuts and seeds you’d like (eg. slivered almonds, walnut halves, chia seeds, buckwheat, hemp seeds…)
  • 1 tbsp. dried cherries
  • ½ small apple cut into cubes
  • 1 cup berries
Instructions
  1. Add cinnamon, vanilla extract and stevia into the Greek yogurt and mix.
  2. Sprinkle the slivered almonds, dried cherries, apple and berries and enjoy.
Nutrition Information
Serving size: 1

 

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