Inspire Wellness ‘Recipes’

Turkey Taco Bowl

turkey bowlThis turkey taco bowl recipe is easy and a well balanced meal with lean protein, veggies and carbs.  I used black rice because that is what I had here, but you can also do brown rice.  It is simple yet has great flavor.  I really like the Trader Joe’s taco seasoning too.  But, it is spicy if you add too much.  The recipe calls for half, but if you are feeding your kids this too, I would do a little less than half.  Enjoy!

Ingredients:

  • 1 pound 93% organic lean ground turkey
  • 1 bag of Woodstock organic bell peppers
  • ½ package Trader Joe’s taco seasoning mix
  • (1) 14oz can organic diced tomatoes
  • 1 avocado, sliced
  • 1 cup sharp cheddar cheese, shredded
  • 4 cups cooked rice

Instructions:

Cook rice according to package.  Meanwhile, in a large skillet, cook ground turkey with taco seasoning and peppers on high for 5 minutes, stirring occasionally.  Reduce heat to medium, stirring in tomatoes.  Simmer for 5 minutes or until thickened.  Serve 1/2 to 1 cup rice with turkey mixture, avocado and cheese.  This recipe serves 4.

Per Serving: 370 Calories, 14g Fat, 7g Fiber, 4g Sugar, 25g Protein

 

Rainbow Superfoods Smoothie

smoothieI wanted to drink a healthy smoothie to start the day that incorporated each color of the rainbow.  Each color fruit and vegetable offers different nutrients so I figured what a powerful way to start the day!  The smoothie has a rich chocolate flavor with my new favorite whey protein and antioxidant-rich cocao nibs.  First off, my new favorite protein, Tera’s Whey, is made with fair trade organic cacao beans and sweeten with organic stevia leaf.  It is rBGH gree and is non GMO.  You can find at Whole Foods or on Amazon. Second, the cocao nibs..these are the highest antioxidant level cocao as they are the least processed.  Its antioxidant level is suppose to be higher than blueberries and cranberries. It adds richness to your smoothie.  It can be found at Whole Foods.  They are expensive though, so you can also substitute with unsweetened cocoa powder.

This works best if you have a decent blender.  I invested in a Vitamix last year and it is the BEST!  I highly recommend.  It will blend anything up so smooth that you do not have chunks you have to chew through.

protein

Ingredients:

  • 1 1/2 cup vanilla unsweetened almond milk
  • 2 scoops Tera’s Whey Protein
  • 1 tbsp ground flaxseeds
  • 1/2 cup frozen organic strawberries (RED)
  • 1 carrot, chopped (ORANGE)
  • 1/2 banana (YELLOW)
  • 1 large handful of fresh organic spinach (GREEN)
  • 1/2 cup frozen organic blueberries (BLUE)
  • 1 tbsp raw cacao nibs (BROWN)
  • 1/2 cup frozen cauliflower (WHITE)

Instructions:

Add all above ingredients to blender.  Start slow and gradually increase to full speed until well blended together.  Add 1 packet of stevia or entire banana if you prefer a sweeter taste. Add a sprinkle of cinnamon or nutmeg if you want a little spice to it.  Enjoy!

302 Calories, 4g Fat, 11g Fiber, 25g Sugar, 24g Protein

 

 

Banana Greek Yogurt Parfait

smashed banana parfaitI love banana yogurt and actually started making this when my son was not quite on whole foods yet.  Lately, it’s been my new favorite breakfast.  I don’t know if you are like me in this, but I will eat the same breakfast over and over until it is no longer appealing and then change it up.  But, I do like starting the day with greek yogurt.  I think is satisfying and filling.  And, that it is packed with probiotics and protein.  My all time favorite greek yogurt is Wallaby’s.  It is actually on sale this week at Whole Foods for $5.99.  I bought a case (6) and saved an additional 10%!  Anyway, give it a try and let me know what you think!

Ingredients:

  • 2/3 cup Wallaby Greek Yogurt
  • 1/2 banana
  • 1 tbsp chia seeds
  • 1/4 cup Udi’s Crunchy Original Granola (gluten and soy free)

Instructions:

Start with a half banana and mash with potato masher or fork in bottom of bowl.  Add yogurt, chia and granola and enjoy!   So easy and satisfying!  

If you get really hungry in the morning, increase to 3/4 cup yogurt and whole banana.

Mexican Casserole

mex caseroleI have been making this Mexican Casserole for years now and have gotten a lot of friends and clients hooked on it too.  It is definitely one we keep in our rotation of favorite dinners. It is delicious, easy and gluten free.  (It is also delicious vegetarian by omitting the chicken).  My daughter loves to be my little helper in the kitchen which makes it fun.  She likes to put all the ingredients in the bowl and mix. The casserole makes enough for leftovers for lunch or dinner the next day too, yah!

 

Ingredients:

  • 1 lb. cooked chicken breast
  • 1cans black beans, drained & rinsed
  • 1 cup frozen organic roasted corn
  • 8 oz can tomato sauce
  • 1 cup salsa (I use Trader Joe’s Salsa Verde)
  • 1/2 cup frozen onion (love these because I hate chopping onions!)
  • 1 red pepper, chopped
  • 1 cup chopped mushrooms
  • 1/4 cup chopped fresh cilantro
  • 2 garlic cloves, minced
  • 1/2 cup sharp cheddar cheese, shredded
  • 2 cups cooked brown rice
  • Optional Topping: crushed tortilla chips or chopped avocado

Mexican caseroleInstructions:

Preheat oven to 350 degrees.  Combine all ingredients, place in a 13×9 pyrex dish.  Bake 20-30 minutes.  Top with a couple crushed tortilla chips and/or pieces of avocado. Serves 6 people.

 

 

Per Serving: 335 Calories, 5g Fat, 11g Fiber, 5g Sugar, 29g Protein

 

Supplements

I am a believer in trying to get as much from food as possible, but also take the following supplements for “added insurance”.

Juice Plus Capsules: 2 orchard, 2 garden/day

IMG_3086I have been taking Juice Plus+ capsules for 15 years! I like the research data in clinical trials showing it reduces markers of systemic inflammation in the body.  I also like that it is made from 18 different fruits and vegetables…you know what the ingredients are its not mega-doses of isolated vitamins that your body doesn’t know what to do with.  I eat fruits and vegetables as much as possible but I like the variety that Juice Plus+ provides. We tend to buy the same types of produce or we buy what is in season. Juice Plus+ has a variety of fruit and vegetables from the rainbow, each offering different nutrients to our body.

For more info, visit http://cwynne.juiceplus.com

My kids (& hubby) take the Juice Plus Fruit & Vegetable Chewables

IMG_3090They love them…the vegetable ones are even good!  I like it because there is no artificial preservatives, colors or flavors (believe it or not, but this is very unusual for kids vitamins). The clinical data shows it reduces the number of visits to the pediatrician.  I would much rather spend my money preventing illness than a co-pay to the doc’s office. Best part is there is a program to get FREE chewables for kids! Ask me how! http://inspirewellnessstl.com/contact/

 

Omega-3 Fatty Acid: 2 1000mg capsules per day

IMG_3093There are so many compelling reasons to take an omega-3 fatty acid supplement…helps with reducing inflammation in the body, heart health, joint pain, auto immune diseases & mental illnesses.  We get so many omega-6s in our diets.  The ratios of omega-6s to omega-3s is suppose to be 2:1 and it is typical for an american to have a ratio of 20:1.   Taking an omega-3 supplement helps even out the ratio.

I like Ultimate Omega because of the high content of EPA/DHA per capsule.  It can be found at Whole Foods or ordered online at http://www.allstarhealth.com.

Probiotics:  1 capsule per day

2014-01-29 002 (240x160)They help fill your gut with the healthy bacteria that sometimes is over populated by the bad bacteria.  It can help with diarrhea, constipation, bloating, abdominal cramping, allergies, urinary tract infections and/or yeast infections. I like 365 High Potency Probiotic which can found at Whole Foods.

 

Brazil Nuts: Eat 2 per day

2014-01-29 001Eating just 2 per day will give you the recommended amount of selenium you need a day. Selenium can be helpful for your metabolism,  Also those with thyroid disorders, auto immune diseases and reproductive issues.  Selenium has been proven to be a powerful carcinogenic supplement, inhibiting cancer cells and reducing the risk of several cancers including prostate, breast and uterine.  I eat two every morning with breakfast.

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