Citrus Dill Dressing

“If you keep good foods at home, you will eat good foods”

I had a bunch of produce that I wanted to use up from the farmers market so I threw together this salad with what I had.  Just get creative with the ingredients you have and make something fabulous! 

Citrus Dill

Today I chopped up 4 baby cucumbers, 2 tomatoes, 3 little peppers, kalamata olives, and spiralized zucchini to make a “unpasta” salad. Tossed it with this dressing. You could add any veggies you have. I think red onion, feta, and avocado would have been great additions as well. You could use brown rice or black bean pasta to replace the spiraled zucchini too. This dressing is great on any pasta salad, fish, green salad, and especially cucumbers.   Pick a few ingredients to always have on hand so you can create and find the flavors you like together. Make eating real food easy for you.

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I want to know what real food you are eating today! Share on my Facebook page or comment here www.leanbydrea.com/facebook.

 

Chopped Broccoli, Kale, and Carrot Salad

I feel like I hit the jackpot at our local farmers market the other day. So much fun, I am like a kid in a candy store.  But buying all of this fresh produce means getting back in the kitchen and creating.

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I decided to make a salad spin off of my massaged kale salad.  It is one of my favorites so I replaced the green apple with broccoli and carrots. The results were crunchy, sweet, salty, and delish!

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Chopped Broccoli, Kale, And Carrot Salad

  • 1 head broccoli, chopped
  • 3 fresh carrots, chopped or shredded
  • 1 bunch kale, stripped off stem, torn, and massaged with himalayan pink salt
  • 2 TBSP Apple Cider Vinegar
  • 2 TBSP Extra Virgin Olive Oil
  • 1-2 tsp raw organic honey
  • 1 tsp himalayan pink salt
  • 1/4 cup pumpkin seeds
  • 1/4 cup fruit sweetened organic dried cranberries

Remove broccoli from stem and pulse in vitamix or food processor. Pulse carrots in Vitamix, food processor, or box shredder.  Strip kale off of stem and tear into small pieces. Massage with the pink salt for about a minute to break it down. Mix the oil, vinegar,and honey. Toss the broccoli, kale, and carrots with the dressing. Top with organic dried cranberries and raw pumpkin seeds.

(when I cook, I just use what I have so rarely measure. Use the amounts of broccoli, carrots, and kale that you want or have and adjust dressing accordingly. I used my vitamix to pulse the broccoli and carrots. I put on Variable 4 and pulsed a couple times.)

IMG_7295Then for dessert, I whipped chilled coconut cream in the vitamix with vanilla, cinnamon, and honey. I topped the fresh raspberries with the delicious whipped coconut cream. Yum!!

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4 Tasty Watermelon Recipes

This Month’s Superfood: Watermelon!

Watermelon is one of my favorite summer fruits because it hydrates, packs some powerful nutrients AND detoxifies our bodies! What makes watermelon a Superfood?

• It’s rich in vitamins A and C

• Provides an excellent source of beta-carotene and lycopene. Lycopene is what gives watermelon its deep red coloring; but the nutrient is also well-known as a cancer-fighting agent. It helps keep cell membranes strong, which in turn helps keep toxins from entering cells.

• Safeguards our eyes/vision. Watermelon contains lutein and zeaxanthin, potent antioxidants that are found naturally in our eyes. Researchers believe that the combination of these two antioxidants protects against several types of ultraviolet rays and many age-related eye diseases, including cataracts.

• Protects against a variety of cancers, including breast, prostate, colon, and lung, among others.

• Reduces inflammation and water retention; is a natural anti-depressant; boosts the immune system, and aids in weight loss.

• But wait, there’s more! You can even use the rind and the black seeds in your juicing! The rind is an excellent source of chlorophyll and the seeds are known to help relax the body, lower blood pressure and provide immune-boosting zinc and iron! (Make sure you rinse the rind very well before using.) This is truly a holistic, healing fruit!

That’s just about everything you ever wanted to know about watermelons … except: how do you determine from the outside how to pick out a watermelon that’s sweet and ripe on the inside? It’s easy if you know what to look for!

• First, choose a watermelon that feels heavy for its size. The water content of the melon increases as it ripens, and water adds weight.

• Next, examine the rind carefully, both top and bottom. The rind should be smooth and the top should be sort of dull compared to the rest of the rind. The bottom, which is where the watermelon rested on the ground as it was growing, should be a creamy yellow. If it is white or green, it’s probably not ripe yet.

• You can thump the watermelon if you like, but not everyone agrees that this helps determine ripeness. Those who do thump say to listen for a deep, hollow, bass sound rather than a shallow, higher sound.

Watermelon & Feta Salad with Serrano Chile Vinaigrette

watermelon_salad

 

From Athens, Georgia chef, Hugh Acheson

Serves 6

Ingredients
½ to 1 cup olive oil
2 Tbsp fresh lime juice
2 Tbsp champagne vinegar
2 tsp chopped fresh thyme
1 small shallot, minced
1 Serrano chili pepper, stemmed and sliced or chopped
Salt to taste
1 small seedless watermelon
1/3 lb block of feta cheese, sliced into 1/8″ slices (about 12 slices) *optional
1 bunch arugula, washed and drained

Directions
In a jar or salad bottle with a tight-fitting lid, combine olive oil, lime juice, champagne vinegar, thyme, shallot, and Serrano pepper. Shake well. Season dressing with salt to taste; chill in refrigerator. Meanwhile, slice watermelon into 3″ squares, about ¼-inch thick. On small salad plates, begin to assemble each serving of the salad. To assemble, place one slice of watermelon on the plate; next, layer one slice of feta on top of the first watermelon slice. Repeat, layering another watermelon slice and then one more feta slice. End with a final watermelon slice on top. Place about one handful of arugula on the plate, encircling the stacked watermelon/feta. Drizzle the stack and the arugula with the vinaigrette and garnish with a few slices of Serrano pepper. Chill for 15 minutes or serve immediately.

*For those of you who don’t eat dairy, the salad is also delicious without the feta.

Watermelon Gazpacho
From Eating Well Magazine Serves 6

watermelon_gazpacho

Ingredients

8 cups finely diced seedless watermelon, (about 6 pounds)
1 medium cucumber, peeled, seeded and finely diced
1/2 red bell pepper, finely diced
1/4 cup chopped fresh basil
1/4 cup chopped flat-leaf parsley
3 Tbsp red-wine vinegar
2 Tbsp minced shallot
2 Tbsp extra-virgin olive oil
3/4 tsp sea salt or to taste

Directions
Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Puree another 3 cups and add to the bowl. Stir in the remaining diced mixture. Serve at room temperature or chilled.

Watermelon-Kiwi Popsicles
From Island Jane Magazine andNourishingMeals.com
Try these healthy popsicles and feel like a kid again!

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Ingredients

3 cups watermelon puree (about 1/4 to 1/2 a watermelon)
1/2 cup fresh blueberries
1/2 cup fresh strawberries, chopped
1 kiwi, peeled and sliced
1 peach or nectarine, diced small
1 handful of fresh cherries, pitted and chopped

Directions
Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside. Set out a dozen popsicle molds and make sure they are sturdy (you may need additional or fewer molds, depending on their size). Fill each mold with the chopped fresh fruit. Add a slice of kiwi and a few blueberries to each mold. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each filled mold. Place the molds in your freezer (again ensuring that they are sturdy) and freeze for 6 to 8 hours. To release popsicle, run the mold under warm water for a few seconds and pull each one out.

Watermelon Refresher

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Ingredients

1 cup watermelon, cut into 1-inch cubes
1 peeled and sliced cucumber
5 mint leaves
½ cup ice

Directions
Mix all ingredients in a high-powered blender (such as a Vitamix ). Blend on low 30 seconds, then on high until smooth, about 30 seconds more. Pour into individual glasses and garnish each glass with a mint leaf. Serve cold.

 

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Marinated Grilled Chicken Salad with Strawberry Bruschetta Topping

I saw this bruschetta recipe on Balanced Bites today, and I knew I had to try it. I decided to sweeten it up a bit with some raw organic honey and soak my onions prior otherwise left the recipe as is. My mint and basil is growing so plentiful so what a wonderful way to use some of it up. I also had spinach from the Alexandria farmers market, chicken tenders thawed, and strawberries that were dying to be eaten so this recipe was calling my name! I use this marinade often and thought it would pair nicely with the strawberry bruschetta and boy was I right.

Strawberry

PREP

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You could use it as a salsa for pita chips too.

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So pretty!

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Marinate the chicken

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Grill Chicken tenders

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Set up build your own salad stations

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Or use the chicken in a lettuce wrap with the bruschetta. This spinach is huge and I got it at the Alexandria Farmers Market from Sundog Prairie Farms 

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Finished product and absolutely DELISH!

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Strawberry Bruschetta (slightly adapted from Balanced Bites)

  • 1 pound strawberries, diced
  • 1/2 cup diced sweet onion (soak in cold water if you want them not so strong)
  • 5 large basil leaves, finely
  • 24 mint leaves, finely chopped
  • 3 garlic cloves, minced
  • 1 Tbsp aged balsamic vinegar
  • 1 Tbsp extra virgin olive oil
  • sea salt, to taste
  • 1 Tbsp raw honey

Soak the chopped onions in cold water while you are marinating the chicken, drain.  It takes the sharpness out of the raw onions. Add the strawberries, onion, basil, mint and garlic in a medium bowl until well combined. Whisk the EVOO, Balsamic, honey,  and sea salt until combined. Fold in the dressing with the strawberry mixture.

I make this marinade often and love it. I always have these ingredients on hand so it is quick to throw together. Skip the store boughten marinades, too many ingredients.

Marinated Grilled Chicken Tenders 

  • 1/4 cup balsamic vinegar
  • 1/2 cup extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon sea salt, to taste
  • 1 clove garlic, crushed (optional)
  • 1 teaspoon raw honey
  • chicken tenders, boneless & skinless  (about 2 per person)

Mix well and toss chicken tenders in marinade. Refrigerate for at least 30 minutes. Grill Chicken tenders about 2-3 minutes per side over medium high heat or until done.  Serve on top of bed of organic baby spinach and top with  strawberry bruschetta.

Best part about this was my sister came over and enjoyed it with my on our deck. Gorgeous day for a picnic lunch break. Love having taste testers!

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I was able to make all of this without going to the store. If you keep good foods at your house, you will eat good foods! Always change recipes to suit your tastes, budget, food sensitivities, diet, and get creative. Play in the kitchen and make it fun feeding your family healthy foods that taste delicious. Thanks for the bruschetta recipe Balanced Bites, it will become a staple.

paleo, gluten free, dairy free, and AMAZING!

Creamy Broccoli and Gouda Cheese Soup

I just went to my local farmers market, Alexandria’s Farmers Market, this weekend and scored some delicious treasures. I bought this beautiful broccoli and this aged raw gouda cheese from grass fed cows from a local farm Fruitful Seasons Dairy . Check them out, you will not be disappointed. I typically eat dairy free but if I choose dairy (because my body gets angry at me when I eat it),  I like raw and aged cheese that comes from grass fed cows so this is perfect, plus it is local!!!!  Raw milk cheese is a complete food, containing proteins, carbohydrates, fats, vitamins, minerals, enzymes, cholesterol, and probiotics. It  contains all of the 8 essential amino acids (the building blocks for protein and we need to get this from our diet). When traditional dairy is heated, some of these benefits are destroyed. This soup is gluten free and can be made dairy free by leaving the gouda out and was done in about 30 minutes.

The Broccoli (I used two of these)

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The star of the show, the Cheese!

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The seasonings

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Mashed sweet potatoes add nutrients and creaminess without the added cream, flour, and butter.

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This soup tastes delicious dairy and cheese free too so If you are dairy free, just leave the gouda out.

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But if you want to add a creamy amazing goodness to it, add it in! You will not be disappointed.

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Broccoli and Gouda Cheese Soup

2 cups of fresh broccoli, chopped into tiny florets (set 1/3 aside to steam for topping)
3 cups vegetable or chicken stock
1 cup of raw milk aged gouda cheese made from grass fed cows, freshly grated, rind removed (extra for garnish)
1 cup of shredded or finely chopped carrots
1 small yellow onion, finely chopped
2 large cloves of garlic, minced
1 cup precooked and mashed sweet potato
1 bay leaf
1/4 tsp garlic powder
1/8 tsp allspice
1/8 tsp ground nutmeg
1/8 tsp dried basil
1/8 tsp cayenne pepper
Himalayan pink salt
freshly ground black pepper, to taste

Bring the onion, carrots, 2/3 of the broccoli, bay leaf and the garlic to a simmer with the stock. Simmer for 15 minutes or so.  Remove the bay leaf and add in the mashed sweet potato. Blend a little with immersion blender or add half into your Vitamix and blend to desired texture. I like to leave a little texture in my soup. Add in your seasonings. If you want it dairy free, stop here , top with a serving of remaining steamed broccoli and crushed red pepper flakes, and enjoy. If you want the creamy smokey goodness of the gouda, add in the cheese. Melt over low heat until blended.  Top with more grated cheese. steamed florets, and crushed red pepper flakes.

My belly is really happy!

I cannot wait until the next Farmers Market! If you have a local farmers market or access to a CSA share, check them out. It is a great way to try new things.

MUCH LOVE,

Drea 

 

Bok Choy Summer Slaw

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I fell in love with Bok Choy last summer and have been using it ever since.   I found some beautiful Bok choy at the Farmers market so I wanted to experiment with a few new ways to prepare it. It is a Chinese cabbage that is great in stir-fry, roasted, and in salads. Today I made a light and tasty summer slaw with it and it turned out fantastic.  

Bok choy is very low in calories, only 13 calories per 100 grams.  It is very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants. What is your favorite way to prepare? Answer in the comments below.

Bok Choy Summer Slaw

  • 1/4 cup rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons raw organic honey
  • 2 teaspoons organic Dijon mustard
  • 1/4 teaspoon himilayan pink salt
  • 6 cups very thinly sliced bok choy, trimmed (I am using the bok greens for a later recipe)
  • 2 medium carrots, shredded
  • 3 scallions, thinly sliced
  •  1 yellow bell pepper or 3 little ones, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • toasted sesame seeds

Whisk vinegar, oil, honey, mustard and salt in a large bowl. Add bok choy, carrots, peppers, and scallions; toss to coat with the dressing. Top with cilantro and sesame seeds. 

I think this would be fabulous with thinly sliced chicken breasts and slivered almonds mixed in too. 

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BECOME A HEALTH COACH

Become a health coach! The world needs you!

Grab this awesome guide here to answer all of your questions if HEALTH COACHING is right for you. Get a taste of Integrative Nutrition here or click on the image below. I went to IIN for personal growth and to expand my education but what I got out of it has truly been life changing. Help my mission by being part of this ripple effect. Read my offer below and let me know if you have any questions.

Get Holistic with Your Health graphic_0

As an ambassador, I have an amazing savings offer (up to $1000) that I can pass onto you. All you have to do is tell them that ambassador Drea Eidsvold referred you. Once enrolled, the coaches I refer get added to my exclusive private coaching group. I am currently not taking anymore one on one clients at this moment so I will be referring new one on one clients to my exclusive group of coaches. I would love to have you on my team! Let me know if you have questions.

Be well,

Coach Drea

HEALTHY SNACK IDEAS

BAKED APPLES

Healthy Snack Ideas

Cravings happen even to the healthiest of us. Often, when a craving hits in the afternoon or the evening after dinner, we get the urge to snack. Snacking can be a bad habit to get into, because the snacks we choose are often junky, un-nutritious, and high in calories, sugar, or fat.

The trick to snacking without piling on the pounds is to find healthy alternatives to the regular snacks you might normally reach for.

Usually, when we get a craving it is for either something sweet (chocolate), savory (potato chips), creamy (ice cream), or crunchy (crisps). Obviously, my examples are foods you shouldn’t eat all the time or in excess if you want to be trim and healthy. But that doesn’t mean you have to fight your cravings for the rest of your life. Instead, you just need to substitute.

Next time you get a craving for something sweet, why not try:

  • fresh, whole fruit
  • apples and almond butter or peanut but dip (recipe below)
  • dried fruit
  • green smoothies
  • banana “ice cream” (peel a banana, freeze, blend in a food processor with nuts, berries or  raisins ,and serve)
  • dates stuffed with almond butter or other nut butter
  • organic dark chocolate chips or carob chips

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For your savory cravings, try these healthy alternatives:

  • olives
  • pickles and pickled vegetables, such as carrot, daikon, beets, and lotus root
  • tabouli, hummus
  • steamed vegetables with tamari/shoyu or umeboshi vinegar
  • freshly made salsa or guacamole
  • Sauerkraut (will also knock your sweet craving right out!) My favorite is Bubbie’s!
  • salted edamame
  • Sunflower Seed or Pumpkin Seed Pate with veggies

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Your creamy cravings can be met by eating:

  • smoothies
  • avocados
  • rice pudding
  • dips and spreads, like hummus and baba ghanoush
  • puréed soups
  • puddings made with silken tofu, avocado, or mashed banana
  • mashed sweet potatoes
  • coconut milk
  • avocado pudding

AVOCADO

Finally, don‘t cave and reach for the Pringles, when you can eat these crunchy (but still healthy) snacks:

  • apples
  • frozen grapes
  • rice cakes
  • light popcorn or plain popcorn (use coconut oil to pop in a covered pan)
  • carrots (particularly the sweet, organic baby carrots)
  • celery and nut butter
  • raw, unsalted nuts like cashews, almonds, and walnuts
  • kale chips
  • baked apple chips (Summer Cleanse)

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Don’t fight your craving. Instead, listen to what it is your body wants specifically and choose the healthier option that will be good to your waistline.

 

5 Surprising Beauty Foods

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5 Surprising Beauty Foods

All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I’ve chosen below are perhaps not as well known for their powerful beauty benefits. Try and include these foods into your diet if you want to look your best without the need for botox or other unnatural remedies.

  1. Red Peppers. All red and orange colored foods contain beta-carotene, a powerful antioxidant. Red peppers are particularly beautifying due to the minerals A, C, and K. Vitamins A and C can help prevent cell damage that leads to premature ageing, and they can also reduce inflammation, which can cause a puffy-looking face. Pepper also has Vitamin K, which is an excellent property for protecting our cells from damage.
  2. Spinach. All leafy greens are actually very powerful in terms of being a beauty food because of the chlorophyll they contain. There are also loads of other phytochemicals and fiber in spinach that help build blood that is super clean and which will show through in your skin.
  3. Turmeric. This yellow-colored, Indian spice has a load of powerful antioxidant qualities. Turmeric assists in protecting our cells from free radical damage and also contributes towards cleaning up metabolic waste in our systems. It is also great as a liver flusher to get rid of any poisons and chemicals which are stored there.
  4. Pumpkin Seeds. Wow, these really are powerful. What don’t pumpkin seeds have in them?! The humble pumpkin seed contains high levels of zinc, calcium, potassium, magnesium, and vitamins B, C, and E. Pumpkin seeds are also a great source of amino acids and omega-3 fatty acids, all essential for healthy cell maintenance. Make a handful of pumpkin seeds a regular part of your diet, and you will definitely notice a change in your appearance.
  5. Parsley. Next time your plate is garnished with parsley, don’t push it aside. This is a pretty powerful herb when it comes to anti-aging, as well as purifying and cleansing the body. It contains vitamins A and C as well as anti-oxidizing flavonoids that protect our cells from free radical damage. Parsley also helps to purify the blood, kill bacteria, aid digestion, and cleanse toxins from the liver.

The best thing is that all these foods are easy to incorporate into your diet. Add turmeric to juice and combine the other foods with some other fixings to make a great, beautifying salad. Who said that beauty was hard to keep? Or make a simple turmeric tea as a night cap.

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Speaking of beauty, I also added a new favorite thing to my site, Natural Happiness Skincare. All of these products are amazing but my favorite is the lotion bar. It is mosquito season in Minnesota now so try the bug bar for your family. It is not just about watching the chemicals we eat in our foods, it is about being aware of what we are putting on our body and believe me, this STUFF rocks! Plus, it is made within 15 miles of my house. Great gifts and fabulous for the whole family.

Or for another favorite line of skincare shop here

Do you incorporate any of these foods into your diet? Or have you tried Natural Happiness Skincare? Please answer below.

Strawberry Bang Smoothie

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Strawberry Bang Smoothie

  •  1 Cup Coconut Milk
  •  1 Cup Cultured Coconut Milk (found by the kefir in the refrigerated section)
  •  1 Cup frozen Strawberries
  • 1 Cup Chopped Spinach
  • 1 Tbsp Flax
  • optional: scoop of high quality protein powder

Place all ingredients in a blender and blend until smooth. Enjoy! (2 servings)

I love to start my day with a smoothie. Get creative with your ingredients. Change up your greens, change up your milks, super foods, and fruit to create a smoothie perfect for you.