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In The Kitchen

Thrive Carolinas / In The Kitchen (Page 23)

Basic Smoothie Recipe

Your smoothie recipe should be clean, healthy and filling. But many of them forget the flavor! Not this recipe! Give it a shot on your next smoothie and stay tuned in the coming weeks for smoothie variations! 8 oz liquid + ½ cup cut fruit (fresh or frozen) + 1 cup vegetable + 1 scoop protein powder + fat + natural sweetener + healthy add-ons + High Powered Blender Liquid base: 1 cup coconut water; ½ cup filtered water with ½ cup almond, cashew or coconut milk Fruit: ½ cup seasonal or frozen but not peeled! Protein: whey or vegan – no flavoring needed (optional); 2 T almond, cashew or peanut butter; 1 scoop collagen powder Fat: ½ avocado; 1 T almond or cashew butter; 2 t MCT oil Natural Sweetener:...

Coconut Chicken

This Coconut Chicken recipe is exciting and flavorful – you can add a big green salad, and some jasmine rice to make this a great weeknight meal. These ingredients will all come together to make one memorable meal everyone will enjoy. Thanks to our friends at The Institute of Functional Medicine for sharing!   Ingredients: (Servings: 4, Calories: 273) 2 tablespoons extra virgin olive oil or organic virgin coconut oil ½ cup chopped onion 2 cloves minced garlic 2 cup diced fresh tomatoes 1 pound boneless chicken breasts, cut into strips 1 tablespoon curry powder 1/3 cup coconut milk 1/3 cup water 1/8 teaspoon ground cinnamon 5 fresh basil leaves, chopped for garnish ½ teaspoon salt ¼ teaspoon freshly ground pepper   Directions: Heat oil over medium heat in a...

Fresh Berries with Coconut Mango Cream

Summer is here, and this is an easy and tasty dessert recipe that you don’t have to feel guilty about enjoying all season long. You can serve coconut whipped cream with all sorts of different things, it will taste great on pretty much everything. Thanks to our friends at The Institute of Functional Medicine for sharing this recipe!   Ingredients: (Servings: 4, Calories: 187) 2/3 cups coconut milk (canned) 1 1/3 cups diced frozen mango (do not defrost) 1 teaspoon vanilla 2 cups fresh blueberries or blackberries Garnish: 4 mint leaves (optional)   Directions: To a blender, add coconut milk and frozen mango. Blend on high until smooth. Add vanilla and blend again for several seconds. Evenly divide berries among four dishes. Top with coconut cream. Garnish with a mint leaf, if...

Monday Motivation | Food Seasonings

Dr. Tracy Larson talks about the seasonings that we put on our foods and how to recognize the good condiments from the bad.     [embed]https://vimeo.com/339622482[/embed] [maxbutton id="4" url="https://thrivecarolinas.com/functional-and-integrative-medicine/thriver-medical-membership/" text="Become a Thriver!" ] [maxbutton id="4" url="https://thrivecarolinas.com/category/monday-motivation" text="Catch Up On Motivation" ]...

Fruity Spinach Salad

  Fruit and spinach make a delicious combination, especially when drizzled with a lovely vinaigrette dressing, and adding walnuts gives your salad a fun crunch. Thanks to our friends at The Institute of Functional Medicine for sharing this easy-to-make recipe!   Ingredients: (Servings: 4, Calories: 165) 1 pint fresh organic strawberries (or 2 cups sliced) 8 oz. fresh spinach, washed, dried, torn to pieces Dressing: 1 tablespoon sesame seeds ½ tablespoon poppy seeds 1 scallion, chopped 1 tablespoon flax seed oil 1 tablespoon olive oil 2 tablespoons balsamic vinegar Garnish: ¼ cup chopped walnuts   Directions: Cut berries in half and arrange over spinach in a serving bowl. Combine dressing ingredients in blender or food processor and process until smooth. Just before serving, pour over salad and toss. Garnish with nuts. Note(s): For a...

Yummy Homemade Granola

  Store-bought granola is not only expensive but filled with added sugars and carbohydrates that drive up insulin levels and a zap in your energy and mood. This granola will keep you feeling full and satisfied. Serve with plain yogurt and fresh fruit for a heartier breakfast. Ingredients: 1 cup of oats 2 T honey ½ cup each of almonds and walnuts 1 T melted coconut oil (virgin, organic) 2 T unsweetened coconut flakes 1 t vanilla 1/2t cinnamon Optional; ½ cup dried cherries, cranberries or blueberries 1 T chia seeds Pinch of nutmeg and cloves Directions: Mix together dry ingredients in a bowl and set aside. Mix together honey, coconut oil and vanilla and whisk well. Add liquid ingredients to dry ingredients and mix well to coat. Spread granola on to a parchment lined cooking sheet. Bake at 250...

Nancy's Avocado Salsa Verde

Did you miss our Cardiometabolic program last month? If so, you missed Nancy's unbelievable Avocado Salsa Verde Recipe which is unbelievably delicious! This simple recipe is perfect for these warm summer weekends on the patio with friends!   Ingredients: 1 large, ripe, peeled Hass Avocado 1/3 cup diced tomato 2 T red onion finely chopped ½ t serrano pepper seeded and minced 1 t garlic, minced 1 T fresh lime juice 2 T fresh cilantro, chopped Pinch of coconut sugar and salt & pepper to taste. Directions: Place all ingredients in a high-speed blender; pulverize to mix well. Refrigerate at least one hour to allow flavors to marry. [maxbutton id="4" url="https://thrivecarolinas.com/wp-content/uploads/2019/05/Nancys-Avocado-Salsa-Verde.pdf" text="Download Printable Recipe" ] [maxbutton id="4" url="https://thrivecarolinas.com/functional-and-integrative-medicine/thriver-medical-membership/" text="Become a Thriver!" ]...

Monday Motivation | Embracing Healthy Fats

Registered Dietitian Annette Habecker shares the importance of replacing saturated fats with healthy alternatives like high-quality olive oil & avocados.   [embed]https://vimeo.com/332307133[/embed] [maxbutton id="4" url="https://thrivecarolinas.com/functional-and-integrative-medicine/thriver-medical-membership/" text="Become a Thriver!" ] [maxbutton id="4" url="https://thrivecarolinas.com/category/monday-motivation" text="Catch Up On Motivation" ]  ...

Cilantro Lime Cauliflower Rice

Cilantro Lime Cauliflower Rice makes for a fantastic low-carb grain-free stand-in for rice when you need a little carb detox. You can easily season this any way you wish! This recipe has a couscous-like texture and is perfect with chicken, pork chops, steak or anything you would normally serve with rice. Thanks to our friends at The Institute of Functional Medicine for sharing!   Ingredients: (Servings: 6 {1 serving = ½ cup}, Calories: 49) 1 head cauliflower (= 24 ounces or 6 cups chopped) 1 tablespoon extra-virgin olive oil 2 cloves garlic 2 scallions, diced ¼ teaspoon of sea salt ¼ teaspoon pepper 3 tablespoons fresh lime juice (juice of 1 ½ limes) ¼ cups fresh chopped cilantro   Directions: Rinse cauliflower, and pat dry. Chop into florets, and grate...

Rachel’s Eat to Beat Brownies

These delicious brownies are vegan (with the exception of honey) AND gluten free! Thanks to Thrive’s friends at Eat To Beat for sharing this easy to make recipe!   Ingredients: (Serving size: Choose wisely. Note: Stick to one small brownie as a serving, one square of dark chocolate, or a few teaspoons of cacao powder per day.) ¾ cup gluten free oats (you can put in a food processor- however, I like mine chewy so I keep them whole) ½ cup Justin’s Vanilla Almond Butter (personal favorite) ½ cup dark chocolate chips (I use Lily’s dark chocolate baking chips which are vegan, fair-trade, organic and have no sugar added) ½ cup unsweetened cocoa powder (non-alkalized) ½ cup unsweetened apple cinnamon applesauce ¼ cup honey 1 ½ cup shredded...

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