Cinco De Mayo Recipes

Happy Cinco De Mayo! What would this holiday be without some delicious, festive food huh? Below I’m including 3 sweet mexican inspired recipes to celebrate this holiday.

First one, Mexican Hot Cacao! I love my hot cacao for many reasons. One, it gives me a little energy boost without the negative effects of caffeine. It also has tons of antioxidants and I’m able to add additional nutrition like collagen and reishi mushroom powder because the cacao flavor is so strong. And lastly, it can be made with many different flavors and this version is the bomb! It gets a hit of spice from the cayenne and a warm gentle spice from some cinnamon.

MEXICAN HOT CACAO

Serves 1

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Warm the milk with a steam wand or over the stovetop. Stir in the rest of the ingredients to dissolve. Taste and adjust the flavor. Enjoy! 

The next recipe is a yummy horchata! I made this using my almond cow dairy-free milk making machine! I make my own dairy-free milk every week and this machine has seriously saved me so much money and hassle, not to mention being able to avoid all the gums and preservatives added to store bought milk. Click here to check out the almond cow and receive a discount!

Horchata is a sweet, cinnamon-ey rice milk drink that is soo creamy and delicious! I found this recipe on the almond cow website and sort of made it my own.

HORCHATA

  • 5c filtered water
  • 1c almonds soaked for at least 4 hours
  • 1 cup cooked rice
  • 3 dates (pits removed; can substitute with 3 tbsp maple syrup) + additional maple syrup to taste
  • ½ tsp ground cinnamon
  • pinch of salt

Make the almond creamer- fill the collector cup with 500ml (about 2 c) of filtered water and pace in the base of the almond cow. Add the almonds to the filter basket and secure to the lid. Attach the lid to the base and push the button on top. Push the button again to run one more cycle- I like doing this to get an extra creamy creamer.

Remove the almond pulp from the filter basket and save for another use. Add the almond creamer to the base of the almond cow along with the rest of the water (up to the minimum line), and a pinch of salt. To the filter basket add the rice, dates, and cinnamon. Screw the filter basket into the lid and secure the lid to the base. Press the button to begin blending and then press it again once the first cycle is over to run it again. Lift the lid off. Taste the horchata and add more maple syrup to taste.

Serve in glass cups with a sprinkle of cinnamon on top!

The last recipe is these super cute Sombrero Sugar Cookies. I am also including a churro flavored option! These are mostly paleo, if you count grass-fed butter as paleo!

SOMBRERO SUGAR COOKIES/CHURRO COOKIES

recipe adapted from paleorunningmama.com

churro cookies

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  • ¼ c grass-fed butter
  • 6T maple syrup
  • 1 egg
  • 2 tsp vanilla extract
  • ¼ c coconut flour
  • 2 c almond flour
  • ¼ tsp baking soda
  • ¼ tsp himalayan sea salt
  • Sprinkles
  • Macadamia nut halves
  • Cinnamon
  • Coconut sugar

In a mixing bowl cream the butter and maple syrup together until smooth. Add the egg and vanilla. Then add the almond flour, coconut flour, baking soda, and salt. Leave the dough to chill in the refrigerator for at least one hour or overnight. 

When you are ready to bake the cookies make sure to have all your supplies ready and the oven preheated to 350 so the dough doesn’t get too warm. Working with a little dough at a time, roll out in between to pieces of parchment paper to ¼ inch thickness. Use a 2 inch round cookie cutter to cut circles. Lift the circles onto a parchment lined baking sheet, peeling the excess dough off as you do this. Add one macadamia nut half to each round then carefully place sprinkles around the perimeter of each circle to resemble a sombrero. 

Bake for 7 minutes then remove from the baking sheet immediately with a spatula. Allow to cool and enjoy! 

For the Churro cookies…truth be told I didn’t measure how much cinnamon or coconut sugar I added, I kinda went by taste since I got burnt out on making the sombreros and did this flavor for the rest of the dough. I would suggest starting with around ½-1 tsp cinnamon and 2 T of coconut sugar for about half the dough if you are going to make half sombreros and half churro flavor!

I hope you enjoy these recipes! Let me know what you think and be sure to tag me on facebook or instagram @abigaileholistic!

Enjoy your holiday and happy baking!

In health,

Abigail

Nutritional Health Coach/Chef Board Certified in Holistic Nutrition

@abigaileholistic

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How to roast garlic and why everyone needs garlic in their life

GARLIC! 
Garlic is such a nutritious and delicious food isn’t it? Besides its benefits for making anyone seem like a pro chef, garlic is so helpful for sickness and ailments. Read on to find out what I’m talking about and join my virtual cooking club for more recipes! (See menu tab labeled virtual cook club).

Garlic is anti-microbial, modulates the immune system, promotes circulation, feeds the good gut bacteria (prebiotic fiber), supports liver detox and methylation, and helps alleviate bronchial congestion amongst other benefits! A master herbalist I learned about in nutrition school, Rosalee De La Foret explains how all these actions help out our bodies in times of sickness! Eaten regularly, garlic helps us stay well. Raw garlic can be used with honey or oil to soothe sore throats. Garlic in raw or supplement form can help kill off bacteria causing cold or flu-like symptoms. It may also lessen the symptoms. Rosalee also explains that garlic’s spiciness thins mucus helping it to be expelled from the body. Garlic oil can also be used for ear infections! You can read more about all the great benefits of garlic and tips to use it for specific issues on her website here.

I personally love cooking with garlic pretty much daily and always reach for garlic supplements when I’m trying to avoid getting sick or trying to overcome sickness! If you’re interested in looking into a great garlic supplement to have on hand, I’m excited to say I can offer a wide-variety of top brand supplements for you to shop at 10% off through my online fullscript dispensary! I’m also happy to answer any questions you have or offer suggestions. To check it out, click here and email me with questions at abby@chefabbalina.com!

As far as cooking goes- I have a few quick tips to use garlic. First off, I always suggest chopping garlic 5-10 minutes before cooking. This is because garlic (and onions actually) contain sulfur-containing phytonutrients that are great for detox and methylation and when garlic is cut, these phytonutrients mix with oxygen and convert to compounds that can more easily resist heat and benefit the body! Chopping garlic finer and letting it sit longer both multiple this effect. 
Raw-garlic is so delicious raw in small amounts in recipes like pesto, salsa, and chimichurri!

Roasted Garlic– check out how-to with pictures below! Roasted garlic has a sweet, caramelized flavor that will add depth to many different dishes. Here’s some ideas of how to use it: spread on toasted bread drizzled with olive oil and flaky sea salt, use in hummus, mix with yogurt and herbs to make a dip, add to grass-fed butter with herbs and cream in a mixer to make compound butter for bread, add to pizza, add to soups or pasta, mix into mashed potatoes or any mashed vegetable (like cauliflower or celery root), add to roasted veggies, make a salad dressing, add to salsa

Garlic powder– I love adding garlic powder to roasted white sweet potatoes, dressings, soups, and really any vegetable dish that needs some pizzaz.

Sauteed garlic– add chopped garlic to soups, sauteed vegetables, pasta sauces, etc for a great flavor base

HOW TO ROAST GARLIC!! It’s soooo easy!

Whole roasted garlic:

1. Carefully with a large knife cut about a 1/4 of the top of a whole head of garlic to expose the cloves.

2. Drizzle with avocado oil, sprinkle with salt, then wrap in foil.
Bake at 350 for one hour.
Allow to cool then squeeze out the garlic cloves using your fingers by starting at the root side and moving up. Store in an airtight container in the refrigerator. 

Individual roasted cloves of garlic– spread individual cloves with the skin still on out on a baking sheet. Roast at 350 for 25-30 minutes. Allow to cool then use your fingers to unwrap the garlic cloves from the skin.  minutes. Store in an airtight container in the refrigerator. 
NOTE: roasting individual cloves will yield a more choppable garlic clove with a deep, caramelized flavor versus the whole roasted garlic which will be softer.  

I hope you enjoyed learning all about garlic and its many benefits! I’d love to connect with you and help you along your health journey! As a holistic nutritional health coach, my goal is to share knowledge, resources, and encouragement for individuals to find optimal health for themselves. I help clients find food and lifestyle habits that support their goals and lifestyle. Besides one-on-one virtual coaching sessions I also offer an extremely inexpensive virtual cooking club where I share healthy recipes and do cooking demos. Check it all out right here on my website or email me at abby@chefabbalina.com to connect! Make sure to also follow me on instagram and facebook for extra health tips and recipes @abigaileholistic.

In health,

Abigail

Holistic Chef/Health Coach

Pumpkin Spice Chocolate Chip Collagen Balls

Recipe created by my amazing foodie friend Lanina, check out her instagram @colorfulsuperfoodie for more health supportive recipes!

Alright y’all raise your hand if you love protein bars? Bars are the perfect snack to take on the go for quick energy that sticks with you. The sad truth is that almost all popular bars on the market are really just a concoction of processed, non-health supportive ingredients. For example soy and whey protein isolate- the amount of processing in a lab it takes to turn milk into powdered whey protein isolate (and same for soy and other powders) is awful. Also, these are isolated ingredients meaning the vitamins and minerals needed to utilize the protein in the body are stripped away, causing vitamin and mineral stores in the body to be used instead- not good.

Then we have the flavoring ingredients. Anything from rice syrup to invert cane sugar. Again these are very processed and foreign to the body. Additionally companies will add ”natural flavoring” which in and of itself discloses nothing about the ingredients used. Thousands of chemicals can hide behind those words. I’d also like to point out that most bars have multiple sources of sweeteners and flavorings and often its the first ingredient- meaning its the main ingredient and full of sugar.

Lastly we have the preservatives and binding ingredients that really do our bodies no favor and could even cause undesirable symptoms like bloating. Carrageenan and insoluble fibers are some examples.

The last downside is bars are extremely expensive when you consider $2 + per bar!

I share all this with a solution! Making your own energy/protein bars are extremely easy and so yummy! My friend Lanina who developed this recipe is a pro at this so definitely check out her instagram @colorfulsuperfoodie!

These easy Pumpkin Spice Chocolate Chip Collagen Balls contain only pure, natural ingredients.

Here’s the recipe!

Pumpkin Spice Chocolate Chip Collagen Balls

Ingredients

Directions:

  • In one bowl combine the pumpkin puree, cashew butter, melted coconut butter, vanilla extract, and maple syrup. Mix well.
  • In a separate bowl combine the collagen, almond flour, pumpkin pie spice, and sea salt. Mix well.
  • Add the dry ingredients to the wet and stir well to get a thick-stick texture.
  • Fold in the chocolate chips and refrigerate for at least an hour.
  • Roll into about 15 balls. Store in the fridge and enjoy throughout the week.

NOTES:

*I prefer the Perfect Supplements collagen. Its sourced from grass-fed pasture raised cows and tested for heavy metals. Most collagen powders have toxic amounts of the heavy metal lead! You can check it out here. Use code ABBY10 for 10% off!
**The USDA requires almonds to be pasteurized. Sadly most companies use chemicals to pasteurize. To find steam pasteurized almonds its always worth giving the company a call or buying organic. I’ve found it difficult to find organic almond flour so I purchase it in bulk from Natural Grocers which only sells steam pasteurized almonds in their bulk department and most of the store.

***I love the pascha 100% dark chocolate chips. They have sweetened chocolate too if that’s too dark! Pascha tests for heavy metals- lead and cadmium can be super high in chocolate. So far I’ve been able to find these at Natural Grocers and Whole Foods or amazon.

I hope you enjoyed this post and can make this recipe soon! For more health supportive tips and recipes check out my instagram and Facebook (username @abigaileholistic), join my virtual cooking club on Facebook, or check out my health coaching practice!

In health,

Abigail

Holistic Health Coach, Board Certified in Holistic Nutrition Candidate


Disclaimer: This post contains affiliate links to products which I make a small commission off of. These are products that I have thoroughly researched and use myself therefore I want to share!

Sources: Powerpoints from my Nutrition Class at Hill College of Texas

Superfood Hot Cacao

Supercharge your hot cocoa game! This is the perfect treat that offers nutritional benefits as well! Lets take a look at the ingredients and the nutrition they have to offer!

RAW CACAO: Did you know, cacao has 40x the antioxidant potential as blueberries? Antioxidants are crucial to keeping our cells from oxidizing and developing chronic illnesses! Cocoa that is dutch processed unfortunately destroys nearly all of the antioxidants as well as other nutrients. This is one reason why I prefer raw organic cacao as opposed to cocoa. Raw cacao also is a great source or magnesium and non-heme iron! Craving chocolate may actually be a sign that the body is lacking magnesium. Lastly, raw cacao has natural compounds for a healthy pick me up similar to caffeine. The difference is cacao provides a more steady surge of energy without the crash versus coffee for example that has a quick effect and then one may crash. When choosing a cacao powder its important to do some research as many products can be high in the heavy metal lead. I prefer the brand Navitas because they test for heavy metals and contaminants.

COLLAGEN: Collagen is high in amino acids that support tissues of the body and wound healing. It may support the gut, hair, skin, nails, inflammatory joint issues, and recovery from injuries and wounds. Collagen is often another source of lead so again do your research before purchasing a product. The brand of collagen that I trust is Perfect Supplements use code ABBY10 for 10% off! Perfect supplements tests all their supplements for lead and other contaminants and you can see the reports online. 🙂

REISHI MUSHROOM POWDER: Reishi mushrooms have been studied for lots of health properties including immunomodulating, liver supportive, heart and blood pressure supportive, anti-inflammation, and adaptogenic (supports handling stress). Fermented powdered forms of this amazing mushroom as well as other mushrooms that each have their own unique benefits can be found at health food stores and can be easily added to drinks like hot cacao, coffee, and smoothies!

SUPERFOOD HOT CACAO

Ingredients:

  • 1 1/2-2 T raw cacao powder
  • 1 scoop of unflavored collagen powder use code ABBY10 for 10% off.
  • 1/2 tsp organic pure vanilla extract
  • pinch of Himalayan Sea Salt
  • 1 tsp organic pure maple syrup or to taste
  • 8 oz. unflavored coconut milk, or any nondairy milk or raw pasture-raised milk
  • reishi mushroom powder, optional, check label for serving size


Instructions:
Steam the milk with a steam wand or warm on the stove over low heat. 
Add 1/4 of the milk to a mug then add the rest of the ingredients. Stir well to dissolve the cacao then add the rest of the milk and stir again. 
Enjoy! 

NOTES
to make this cold instead of hot, blend everything in a blender

RESOURCES:

https://begoodorganics.com/cacao-5-little-known-benefits-of-this-amazonian-superfood/

https://www.herbalremediesadvice.org/herbal-and-medicinal-mushrooms.html?mc_cid=d55a28c91b&mc_eid=8080e1839d

I hope you enjoyed this post! For more recipes and health tips follow me on social media @abigaileholistic!

Healthy wishes to you!

Abigail, Board Certified in Holistic Nutrition Candidate

Nutritional Health Coach and Chef, Abigail E. Holistic

*Disclaimer: This post contains affiliate links which Abigail E. Holistic earns a small commission from. Please be assured that any referrals are only made with optimal health in mind.

Coconut Oil for Living Longer and Healthier

Did you know, coconut has seemingly about a million different uses for health and beauty? Ok maybe not millions but it sure has so many! Psst I even included a recipe below!

What are the long term health benefits of coconut oil?

SATURATED FAT FOR THE BRAIN AND HEART- To start coconut oil is a healthy source of saturated fat that our brains and hearts need (saturated fat is the #1 source of fuel for these major organs). You probably know this but we can’t live without a heart or brain and when the health of these organs are compromised major issues occur, so this is important! Since coconut oil contains saturated fat, it lends a wonderful texture to many recipes, especially baked goods, while adding health benefits. Since I personally avoid dairy, I find myself swapping coconut oil for butter a lot.

ANTIBACTERIAL AND ANTIMICROBIAL-Secondly, coconut oil contains lauric acid which is naturally antibacterial/antimicrobial. Yup, you heard me. Amazing right? For this reason coconut oil is even used for deodorant and mouthwash! Coconut oil may support a healthy gut by managing the bad bacteria and helping indirectly and directly with nutrient absorption. Vitamins A, D, E, and K are fat soluble- meaning a fat must be present to be absorbed.

MEDIUM CHAIN TRIGLYCERIDES (MCTs)- Coconut oil is an amazing source of MCTs- about 62-65% coconut is MCTs. Cool huh? Here’s why that’s very cool: since MCTs are shorter chains of fatty acids, they are easily broken down and quickly utilized. MCTs actually go straight to the liver where then thermogenesis occurs (basically your body starts making heat and breaking down fat to do so instead of carbs). Therefore, MCTs support healthy metabolism. MCTs are also widely used to help support the brain, healthy weight management, heart health, mood, energy, digestion, and nutrient absorption. You can read more about MCTs here on Dr. Axe’s website.

Coconut oil, like I mentioned already, is mostly comprised of saturated fatty acids and therefore is solid at room temperature. However, it melts very easily and has a high smoke point. This means that it is safe for baking and cooking and will not turn to a trans fat! Wahoo!

Where to buy coconut oil-The cheapest option without compromising quality that I have found is the tub of Kirkland brand organic virgin coconut oil at Costco but you can find coconut oil at almost any grocery store. Just make sure it ISN’T REFINED.

PRACTICAL USES AND HACKS FOR EVERY DAY

  • Use coconut oil in place of mouthwash to get rid of bacteria and support oral health- swish around about 1 tablespoon of coconut oil in your mouth for 10-20 minutes(the heat of your mouth will melt it so don’t worry about melting). Then spit in the trash to avoid clogging drains over time.
  • Use coconut oil to grease pans for baking- Take a little chunk of coconut oil and use your fingers to rub it all around. (Personally I prefer to only bake in glass if I can help it.)
  • Make popcorn! Melt coconut oil and stir into organic popcorn/sprouted popcorn with plenty of himalayan sea salt, and maybe even some nutritional yeast OR pretzels and chocolate chips
  • Use for cooking and roasting. If you are using the oil to roast, you’ll need to melt the oil first. I am lazy and just throw some oil onto the pan and stick it in the oven while it’s preheating, then pull out the pan and toss whatever I am roasting with the melted oil. Be careful if you use this method as the pan is hot. The safer method is to just melt the coconut oil over low heat on the stovetop and then toss with whatever you are roasting.
  • Measure coconut oil with a scale– skip the measuring cup which is such a pain to clean! Measure coconut oil like you would a liquid- so 8oz= 1c.; 6 oz.=3/4 c; 4 oz=1/2 c; 2 oz=1/4 c; 1 oz=2T; 0.5oz=1T.
  • All your favorite sweet recipes! Use coconut oil for frostings, pies, quick breads (like muffins and banana bread), cookies, brownies, cakes, and more! I like adding coconut oil to homemade protein bars for the mouthfeel.
  • Use in place of butter on toast or use to make your own homemade dairy free butter. Disclaimer, I have not made this recipe yet but I love this site and their recipes! I plan to make this dairy free butter recipe soon!
  • Make bulletproof coffee or hot chocolate- the fat when blended with hot water/hot coffee froths and gives the mouthfeel of a latte. For bulletproof coffee, add the coffee, any spices (like cinnamon), any sweetener, and other ingredients (maybe collagen or cacao powder) and 1-2T of coconut oil to a blender and blend to emulsify. For hot chocolate follow the same method but use hot water, some coconut cream, cacao powder, sea salt, and maple syrup with 1-2T of coconut oil. YUM!
  • Make fudge sauce/magic shell– (recipe below) and drizzle on desserts such as fruit and ice cream!

HOMEMADE PALEO FUDGE SAUCE/CHOCOLATE SHELL

  • 1 T coconut oil
  • 2T organic raw cacao powder
  • pinch of sea salt
  • maple syrup or honey to taste (optional)*

Melt coconut oil in a saucepan over low heat. Add the melted coconut oil, cacao powder, sweetener if using, and sea salt to a bowl and mix with a spoon.

Enjoy over ice cream, smoothies, pancakes, crepes, waffles, fruit, etc. Store any leftovers in a glass container at room temperature. Reheat in a pan when you are ready to use.

NOTES: I prefer not to sweeten this because I especially love to use this chocolate drizzle over ice cream which is already very sweet-so the bitter chocolate compliments it well!

I hope you enjoyed this post! 🙂 If you haven’t already, I’d love for you to check out my instagram and facebook pages. (Username @abigaileholistic).There you can find more free recipes and health tips! I also have a virtual cooking club on facebook where I post weekly recipes and demo different kitchen techniques and recipes unique to the group! You can join by visiting clicking the “virtual cook club” tab here on the menu bar of my website (chefabbalina.com). Lastly, check out my free ebook I created for a veggie challenge at chefabbalina.com under the “veggie challenge ebook” tab. It’s complete with a 5 day meal plan, shopping list, and recipes + tips for eating more veggies!

Healthy wishes to you all!

🌻 Abigail

*Disclaimer: This post contains affiliate links which Abigail E. Holistic earns a small commission from. Please be assured that any referrals are only made with optimal health in mind.

VEGGIE CHALLENGE!

Hi friends! I am really excited to offer this challenge with an excellent giveaway to you! Receive 5 days worth of recipes and also everyone who completes the challenge will be entered to win a lifetime membership to my cooking club and a virtual 90minute health coaching session! (Over $160 value!) Options for EXTRA giveaway entries below.

Here’s the deets:

  • For 5 days I challenge you to eat at least 7 servings of vegetables/day and see how it affects your energy! That’s just 7 cups of raw veggies or 3.5 cups of cooked veggies. Easy enough right? 

📒I’ve even created a meal template complete with a shopping list and recipes which you’ll receive when you sign up! 

➡️Here’s how to get signed up and entered for the giveaway. 

1. Sign up here on my website chefabbalina.com by tapping the “veggie challenge” tab at the top

2. Receive my email with everything you need.

3. Eat your veggies and keep track of  them + energy daily. (Template provided)

4. Submit your veggie intake to me by 4/25 (also in signup email). And BOOM be entered into the giveaway!! Winner will be drawn 4/26!

✨Get some extra giveaway entries:

-Follow me on social media @abigaileholistic on facebook, instagram)

-For every friend you share the challenge with on instagram/FB or if you share my veggie challenge posts to your insta or facebook story, I will give you an extra entry- just tag your friend on my posts and tag me in your story shares 

-Pictures will get you an extra entry (tag me @abigaileholistic) and use #abigaileholistic! 

– A testimonial will get you another entry (there is a spot in the form you’ll submit at the end of the week) *(you must complete the challenge to be eligible for the giveaway).

Challenge starts Monday, April 19th….sign up open now!!

Healthy wishes! Can’t wait to do this with you!! 

🌸Abigail 

Sneak peek of some of the recipes included in the veggie challenge guide ebook:

APRIL FOOLS CHOCOLATE CHERRY MOUSSE

Happy April Fools Day! I was thinking and thinking what recipe I wanted to share with you all to celebrate today and this one crossed my mind! You see, this mousse has a secret ingredient to which it owes its creaminess to-avocado! You would never guess!..So this recipe is a great one for sneaking some extra veggies and nutrition into a picky eater’s mouth!

I often make this as a healthy dessert but honestly I have also enjoyed it at breakfast and as a snack too. You could even add some protein powder or collagen powder to the mix for some more nutrition and protein.

This mousse is nutritious for lots of reasons. For one, avocados are a great source of healthy fats as well as glutathione peroxidase (an enzyme that ultimately helps the liver with detoxification). Then there’s the cacao powder which is a super antioxidant (40x the amount of blueberries, just make sure its raw or fermented). Cacao also contains magnesium and potassium (important electrolytes) amongst many other nutrients! We’ve also got flaxseed which is an optional ingredient but I recommend, especially for us women during the first and second weeks of our cycle (our period and the week after). Flaxseed contains phytoestrogens that support the hormones during these weeks but it is also just a GREAT source of fiber to help with regularity any old day. 🙂 Speaking of fiber, cherries and avocados are full of fiber as well. And the deep dark red pigment of cherries is an indicator of all the powerful antioxidants they contain. Antioxidants are CRITICAL, I repeat critical for keeping our cells healthy and avoiding chronic disease!

Enjoy and I hope you can fool (and bless) someone today with this recipe!

Healthy wishes friends,

Abigail

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CHOCOLATE CHERRY AVOCADO MOUSSE

Ingredients

  • 12 frozen sweet cherries or flathead cherries, pitted*
  • 2 T almond butter
  • ¼ of a ripe avocado
  • 2 T cacao powder
  • 1T flaxseed meal, optional 
  • ¼ c coconut or other non dairy milk (more as needed to blend)
  • 1-2 dates (softened in hot water or date paste) or real maple syrup to taste
  • Chocolate chips and/or cacao nibs, and more cherries to top it off!

Preparation

In a blender add the frozen cherries, almond butter, avocado, cacao powder, flaxseed, 1/4 c of plant milk, and optional sweetener.

Blend adding milk as you need. Dress it up however you like and dig into that goodness! 

NOTES:

*feel free to use frozen strawberries or other fruit in place of the cherries

I hope you enjoy!

In health,
Abigail

Nutrition Coach/Chef- Board Certified in Holistic Nutrition Candidate

*Disclaimer: This post contains affiliate links which Abigail E. Holistic earns a small commission from. Please be assured that any referrals are only made with optimal health in mind.

Liver Detox Supportive Smoothie

Liver & Gut Detox Supportive Smoothie

Detox…this is a hot term right now and in my opinion used far too loosely. SO I would like to first break this down…WHAT IS DETOX?

Well detoxing is they body’s way of protecting itself by removing toxins. We have four detoxification pathways-

  1. skin (sweating)
  2. urine
  3. stool (pooping)
  4. lungs (exhaling)

Detoxing also involves the liver. The liver has two stages of detox to eliminate toxins and both are important! Here’s why: stage one is responsible for making toxins water soluble so they can be easily excreted. Yes toxins are fat soluble. This is one reason why eating conventional and stressed out animal protein is so so detrimental to health- but that’s another topic I won’t go into at the moment. In this process of making toxins water soluble, they are actually made extremely more toxic. Therefore, if stage one of liver detox is working well but stage two is not, these now even more toxic toxins are going to hang out longer and be reabsorbed into the body.

WE NEED NUTRIENTS AND PRACTICES TO SUPPORT ALL ASPECTS OF DETOX.

Here are some specific nutrients to support liver detox:

  • sulfurous foods, ex: eggs, broccoli, kale, swiss chard, asparagus, brussel sprouts
  • amino acids: grass fed meat, pasture raised/organic chicken, wild-caught fish, eggs
  • b vitamins- green leafy veggies, animal protein, and other fruits and veggies
  • vitamin C- strawberries, citrus, peppers
  • glutathione- this is an antioxidant made in the body. You can eat foods that support the making and utilization of glutathione like avocados (contain glutathione peroxidase), 1-3 brazil nuts (selenium), sulfurous veggies, plenty of foods high in vitamin C and E to recycle glutathione
  • limonene containing foods- lemon, lime, and orange peel
  • caraway and dill seeds
  • turmeric
  • betaine (beets)
  • antioxidants to help offset the toxic load of phase one liver detox- dark colored berries and other fruits and veggies deep in color
  • cholesterol- a major component of bile- animal protein and pasture raised eggs
  • vitamin A- deep green vegetables and sea vegetables, yams, carrots, and other orange veggies
  • clean water (filtered with minerals added back in)- to help flush out toxins
  • plenty of fiber- soluble and insoluble
  • more but this is a great start 🙂

Smoothies are often overrated in my opinion due to the high sugar content. I love this recipe because it is low sugar and high in detox supportive nutrients! I hope you enjoy and learn something!

ACAI- viewed as a superfood for its high amount of antioxidants

STRAWBERRIES- high in vitamin C and other antioxidants/vitamins as well as fiber.

LEMON- adds sweetness without sugar. The zest is high in limonene very supportive of phase one of liver detox.

CINNAMON- adds flavor. This is a carminative herb helping to prevent gas and bloating and supporting digestion of food. It is also though to support blood sugar as well as boost brain activity. Additionally cinnamon has antimicrobial properties which supports healthy colon bacteria. 1 All of these benefits of cinnamon indirectly take stress off the liver so it can do its job!

GINGER- also adds flavor. Like cinnamon ginger is carminative and antimicrobial. Ginger also contains antioxidants and is anti-inflammatory. 2

CHLORELLA & SPIRULINA- these are two types of seaweed highly valued for their potential to excort heavy metals and other toxins (like mycotoxins) from the body. Additionally the rich dark color is evidence of quality beta carotene (an active form of vitamin A)

COLLAGEN- High in gut supportive amino acids glutamine, proline, and glycine. These amino acids support wound healing and also glutamine is the main amino acid present in the gut. Vitamin C works in conjunction with these nutrients to optimize absorption and utilization. Additionally having amino acids readily available support phase 2 of liver detox. Additionally, protein helps us make digestive enzymes to break down food.

FLAXSEED- high in fiber and also phytoestrogens. This seed’s phytoestrogenic activity is supportive of the first phase of a woman’s menstrual cycle (days 1-14). The high fiber content helps bind up toxins and move them out through feces.

SUNBUTTER- sunflower seeds are high in vitamin E which helps us recycle glutathione

DETOX SUPPORTIVE SMOOTHIE

print this recipe

Ingredients:

  • (1) 3.5 oz packet of frozen organic acai (no sugar added)- I like the Sambazon brand
  • 5 ish frozen strawberries or handful of other berries of choice
  • zest and juice of half a lemon
  • 1/2 tsp organic cinnamon powder
  • 1/4-1/2 inch piece of fresh ginger grated
  • pinch of organic clove powder, optional
  • 2 tsp- 1 T chlorella or spirulina
  • 2 scoops of collagen (I like Perfect Supplements) use code ABBY10 for 10% off!
  • coconut milk to blend (or any plant milk) or yogurt
  • flaxseed, optional
  • sunbutter or other nut butter to top, optional
  • paleo granola, optional

In a blender combine acai, berries, zest and juice of lemon, cinnamon, ginger, cloves if using, chlorella or spirulina, collagen, milk, and flax seed if using. Blend until smooth adding more milk as needed.

Top with nut or seed butter plus other fun toppings like paleo granola, flaked coconut, chia seeds, hemp hearts, etc as you wish.

Healthy wishes!

Abigail

References: 1 , 2

*Disclaimer: This post contains affiliate links which Abigail E. Holistic earns a small commission from. Please be assured that any referrals are only made with optimal health in mind.

Dairy-Free Butter Chicken

Basically indian flavors are just my favorite! I love the subtle heat mixed with warm spices like cinnamon, cloves, cardamom, turmeric, and cumin for example. India definitely has it figured out with spice blends that are both delicious and nourishing to the body as well. When I lived in Austin, Texas, I made friends with someone who was born and raised in India. He taught me all about the Indian culture and food. One of the recipes he shared was butter chicken. At the time I was plant-based so I had to modify the recipe of course to omit the butter, chicken, and cream.

Now I have made many different versions. One with sprouted chickpeas and a cashew cream sauce to finish. One with just cauliflower and chickpeas and full-fat coconut milk to finish. And one with chicken and chickpeas and coconut milk over spaghetti squash and spinach. How ever you choose to make this, the tomato gravy is what counts!

I will pre-warn you that I just go by taste so use the measurements provided for spices as a guide and adjust to meet your own taste buds.

Let’s talk about substituting the butter and cream part of traditional butter chicken. Like I mentioned, I have substituted a cashew cream made from soaked and blended cashews and also full-fat coconut milk. Both are delicious! The spices are so prominent that you aren’t really going to taste coconut. The fat from the coconut milk really rounds out the spices so you A. don’t burn your taste buds and B. aren’t getting sharp notes of the spices. As far a substituting butter, I just add plenty of coconut oil at the end. It works great for the mouthfeel and again you aren’t going to notice a big coconut taste because of the spices.

Honey- honey is added at the end. The sweetness counter-balances the spiciness.

Lemon- lemon is also added at the end to amplify all the wonderful flavors. And I don’t know about you but I love adding fresh lemon juice to all my tomato sauces.

Okay here’s the recipe! Enjoy!

DAIRY-FREE BUTTER CHICKEN

For the sauce:

  • 24 oz strained tomatoes (or tomato puree)
  • 1 white or red onion, sliced thin
  • 3 cloves of garlic, minced or grated
  • 1 inch of ginger, minced or grated
  • 3/4-1 c full-fat coconut milk OR cashew cream (recipe follows)
  • 1/4 c coconut oil (split for sauteeing and finishing)
  • marinated and grilled chicken (recipe below)
  • cooked or sprouted chickpeas
  • cauliflower (optional), diced
  • juice of 1/2 to one lemon
  • 2-3 T raw, local, honey
  • chopped fresh cilantro
  • rice or spaghetti squash to serve

Spice blend:

  • 1 1/2 T garam masala (the one I get has black pepper, cumin, cardamom, cinnamon)
  • 1/4-1/2 tsp red chili powder (I just ground up red chili flakes)
  • 1/4 tsp ground cloves
  • 1/2 tsp ground cumin
  • 2 bay leaves
  • 1/2 tsp ground fennel
  • 1 tsp ground coriander

MAKE IT!

Cook your chicken first (if using) then start the butter chicken sauce.

Make your spice blend and have it ready in a little bowl next to the stove.

Slice your onions and get the garlic and ginger root minced up. In a cast iron saucepan or heavy bottomed skillet melt 1-2T of coconut oil. Add the onion and begin to caramelize (about 15-20 minutes). Once the onions are beginning to get some color, add the garlic and ginger as well as you spice blend. Cook about 2 minutes more until fragrant and then add the tomato product plus a about 1/2-1 cup of filtered water. If you are using cauliflower, put it in at this stage to cook the cauliflower. Stir well and place a lid on top. Let it simmer over low heat for about 10 minutes or if using cauliflower until it is al dente. Then add the cooked chicken and chickpeas. Allow to cook over very low heat for about another 5-10 minutes for the flavors to meld and the chicken to heat through.
Remove the bay leaves. Add the coconut milk or cashew cream, another 2T of coconut oil, the honey, salt to your taste, and fresh squeezed lemon juice.

Serve over rice, quinoa, or spaghetti squash with a good helping of fresh, chopped cilantro.

CHICKEN MARINADE

  • 1 lb of boneless, skinless chicken breast, organic, cubed or whole
  • 1 tsp red chili powder (I used ground red chile flakes)
  • 1/2 tsp garam masala
  • 1 tsp coriander powder
  • 2T cashew yogurt (or any thick yogurt)
  • 1 tsp cumin powder
  • 1 T lemon juice
  • 1/2 tsp himalayan sea salt

Mix the chili powder, garam masala, coriander, yogurt, cumin, and lemon juice in a bowl. Add chicken and rub the marinade in with your fingers. Marinade ideally at least four hours or overnight. You can cube the chicken and get away with marinating for less time or you can leave the chicken whole and cube it up after it is cooked.

To cook: Allow the chicken to sit out at room temperature for about a half hour so it is not so cold. Preheat a grill or the oven to 350.

To grill: cook the chicken over low heat flipping halfway through until the internal temperature registers 160 degrees fahrenheit.

To roast: Heat a cast iron skillet over medium heat. Add about 1 1/2 T of avocado or coconut oil and when it shimmers and runs easy across the pan add the chicken breasts. Tip to prevent sticking- Take the chicken and without laying it down sweep it across the pan moving away from you to coat the whole breast in oil. Proceed to lay it down in the pan. Repeat with the remaining pieces of chicken. Once the chicken is browned on one side and comes away easy from the pan flip over and place the skillet in the oven. Roast until the internal temperature registers 160 degrees farenheit.

Allow the chicken to rest on a plate for 10 minutes. Cut into cubes. Now your chicken is ready to add to the butter chicken gravy!

Cashew Cream Recipe:

  • 1c raw cashews
  • filtered water

In a mason jar soak the cashews with plenty of water for at least 10 hours. Drain the cashews. Add the cashews to a high powered blender along with 1/2 cup of filtered water. Blend scraping down the sides with a rubber spatula as needed and adding water as needed as well.

I hope you make this wonderful recipe and enjoy! I really enjoy this recipe this time of year when the weather is cold and our bodies can use all the nourishing things for immunity. The warm spices in this recipe are great for circulation, antimicrobial action, and digestion.

Healthy wishes friends,

Abby

15 MINUTE NO-COOK PASTA SAUCE

Although summer is winding down, we are still having hot days here in Montana. Maybe you can relate to this, but when your apartment has no AC, you avoid cooking and heating up the place as much as possible! So! I have explored a new cuisine…no-cook recipes.

No-cook recipes basically use ingredients that have been cooked already (such as canned beans) or are just straight up raw. Not only are they great to avoid heating the house, but they also come together super quick!

For this recipe I drew inspiration from one of my favorite chefs Heidi Swanson. She is a cookbook author and I get recipes in my email from her! Check out her website and blog with recipes here.

WHAT YOU’LL NEED

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  • 2 cups of organic cherry tomatoes
  • 3T-1/4c of vegan basil pesto (recipe follows)
  • 1 fresh lemon
  • Sea Salt
  • 8 oz of Gluten free spaghetti (I like banza)*
  • ¼ cup Toasted sunflower seeds
  • ½ cup Castelvetrano olives, sliced
  • 1 cup Zucchini, spiralized or diced into small cubes
  • Fresh basil, chiffonade

MAKE IT!…

Grab all your ingredients. In a deep bowl, combine the cherry tomatoes, pesto, salt, the zest of one lemon, and 1T of lemon juice. Blend with a hand blender briefly leaving chunks of tomatoes still. If you don’t have a hand blender you can pulse the sauce in a food processor or high powered blender but be sure to leave some chunks. Mix well and season with salt to your taste.

Bring a pot of water to a boil with plenty of salt. Cook the pasta according to the package directions. 

Meanwhile prepare the zucchini, slice the olives, and chiffonade the basil by stacking multiple leaves on top of eachother, rolling them up, and slicing lengthwise into thin strips. Tip, use a rocking motion when slicing the basil starting your slice at the tip of your knife and driving the knife down while pushing the knife forward and through the basil leaves. You should end your slice gliding through the basil with the butt end of the knife. By using the whole knife in this way you prevent bruising of the leaves and also get a clean cut all the way through…If this is making no sense youtube it;)

Drain the pasta once it is cooked and add the sauce, olives, and zucchini. Stir with tongs and top with fresh basil and the toasted sunflower seeds. Walnuts would be delicious here too. You can also add in other vegetables such as broccoli, mushrooms, sprouts, or asparagus which are all delicious!

Enjoy! 

* You can make this recipe completely no-cook by subbing more zucchini for the pasta.

VEGAN PESTO

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  • 1 fresh lemon zested
  • ½ fresh lemon juiced
  • 1 garlic clove, minced
  • ½ -¾  tsp salt
  • Black pepper to taste
  • ⅓ c raw walnuts
  • ⅓ c organic extra virgin olive oil (or more as needed)
  • 4c packed fresh basil leaves

In a food processor or high power blender pulse the zest and juice of the lemon, garlic, salt and pepper, walnuts, and basil to get a chunky mixture. With the food processor running begin to drizzle in the olive oil slowly until you reach your desired consistency. Taste and adjust lemon juice and/or salt. Enjoy!