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Massaged Kale Salad by Dr. Hyman

INGREDIENTS

  • 1 bunch of kale, stems removed, leaves cut into smaller pieces (about 2 handfuls)
  • 1 cup flat leaf parsley leaves (about ½ a bunch)
  • ¼ cup pumpkin seeds
  • ½ cup chopped cucumbers
  • 8 cherry tomatoes, cut in half
  • ¼ cup chopped pitted kalamata olives
  • ¼ cup sauerkraut (Recommended brands: Rejuvenate Foods or Eden Foods)
  • 3 tablespoons extra-virgin olive oil
  • 1 teaspoon sea salt
  • 2-3 edible flowers (Look for calendula, violets or nasturtium in the herb section at your local natural food store)

Preparation

  1. Add kale and parsley to a large mixing bowl. Add the salt and olive oil. Using your hands, mix the greens with the salt and oil, and then massage to soften up the greens. This takes about 2 minutes; you want the greens to appear wilted. Set the greens aside while you prep the remaining ingredients.
  2. Place the pumpkin seeds in a dry sauté pan over medium heat. As the pan heats up, saute the seeds until they start to brown and begin to pop....
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3 of the Best Ways to Bake

We thought it would be fun to dive into 3 of the best ways to bake from our friends at BrainMD! Enjoy these simple tips as you make your favorite summertime treats.

Baking can be a great way to provide delicious foods for your friends and family.

It also can be an altruistic expression. Whether making cookies for a bake sale or taking some baked goods over to a new neighbor, baking can be a great way to show others how much you care.

Whatever the reason or occasion, many people derive satisfaction from baking, especially when it’s for the ones they love. It’s common to experience positive feelings when baking. In the end, many people bake simply because they enjoy it.

Indeed, there’s a whole host of benefits to consider since baking can…

  • help relieve stress
  • have a positive effect on mental health
  • encourage creativity by adjusting recipes/experimenting with ingredients
  • help improve concentration
  • be a sensory experience
  • provide a sense of accomplishment...
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Party Favorite Chicken Wings by Tana Amen

Ingredients:

– 2 dozen free-range chicken wings (or mini drum sticks)

– 2 tablespoons ghee or coconut oil

Spice Blend Ingredients:

– 1 teaspoon onion powder

– 1 teaspoon garlic powder

– 1-2 teaspoons ancho or chipotle Chile powder (less for most kids)

– 2 tablespoons smoked paprika

– optional- 1/4 teaspoon cinnamon

– optional- 1/2-1 teaspoon sea salt

– optional- 1/2 teaspoon black pepper

Sauce Options: Try serving chicken wings with zesty aioli sauce, or homemade ranch dressing

Instructions:

1. Preheat oven to 375°F.

2. Blend spices together in small mixing bowl.

3. Place chicken wings in large mixing bowl and toss with spice blend. Be sure to cover all pieces with a light coat of the spice blend.

4. Place chicken in baking dish and bake for approximately 30 minutes.

5. Serve hot.

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Fattoush Spring Salad by Dr. Mark Hyman

Ingredients:

Salad

  • 3 small golden beets
  • 3 small red beets
  • 1 fennel bulb, thinly sliced
  • cup sugar snap peas, strings removed and thinly sliced
  • 2 Persian cucumbers, diced into bite-sized chunks
  • 2 spring onions, green and white part, thinly sliced
  • cup fresh mint leaves
  • cup fresh dill sprigs
  • 3 ounces baby arugula
  • 3 ounces gem lettuce, or any other preferred lettuce
  • 4 ounces sheep’s milk feta cheese, crumbled

“Breadcrumbs”

  • 1 tablespoon avocado oil or ghee
  • 2 large garlic cloves, peeled and microplaned
  • 2 tablespoons almond flour
  • 1 tablespoon flax meal
  • ½ teaspoon onion powder
  • ½ teaspoon Himalayan salt
  • 2 tablespoons lemon zest

Dressing

  • 1 garlic clove, peeled and microplaned
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon Himalayan salt
  • ¼ teaspoon freshly ground black pepper
  • 3 tablespoons lemon juice
  • ¼ cup extra virgin olive oil

Method

1. Bring a pot of water to a boil and cook the beets until tender when pricked with a fork, about 15...

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Buckwheat Breakfast Bowl by Chef Mareya

INGREDIENTS: 

  • 1 Cup uncooked buckwheat, rinsed 
  • 2 Cups homemade almond milk
  • 1 Teaspoon ground cinnamon 
  • 4 Dates, pitted and finely chopped 

TOPPINGS: 

  • 2 Tablespoons unsweetened shredded coconut 
  • 2 Tablespoons dried currants 
  • 2 Tablespoons walnuts, crushed
  • Ground Cinnamon

DIRECTIONS:

  1. In a medium saucepan, combine the buckwheat and 2 cups water and cook until tender, about 30 minutes.
  2. In a large saucepan, bring the milk to a boil. Reduce the heat to medium-low and add the cooked buckwheat, cinnamon, and dates. Cook for 10-15 minutes, until the milk has somewhat reduced and the mixture has thickened.
  3. For each serving, scoop 1/2 cup of the steeped buckwheat into a bowl and pour 1/4 cup of the milk over it. Top with a spoonful of shredded coconut, some currants and walnuts, and a pinch of cinnamon.  
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Sultry Strawberry Mango Tango Smoothie by Chef Jenny

Ingredients:

1 cup of mango chunks

1 sliced banana

3 pcs strawberries

1/2 cup of coconut milk

 

Directions

  • Add all ingredients into your blender.
  • Blend and enjoy!
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Midday Energy Boosts!

Food is fuel but there are times you may find yourself having your own personal energy crisis, and this often occurs in those mid-day moments.

Having a great selection of delicious snacks on hand as well as optimizing your ratio of slow burning carbs to healthy protein and fat is key to keeping your energy peaked! 

Instead of getting a 3 p.m. sugar rush with nutritionally empty snacks, look to fuel instead with foods that provide a steady flow of energy without the sugar high that is quickly followed by the evitable crash. 

Load up on these foods that give you energy, and you’ll find yourself recharged - even in the midst of a high stress day!

4 Go-To Foods that Give You Energy

1. An apple with your favorite butter
A medium apple has about 25 grams of carbohydrates and four grams of fiber. The latter stabilizes the effect of all those carbs on blood glucose levels, which means digestion happens at a steady rate. And combining that with a little protein and fat from...

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Simple Seared Scallops with White Wine by Chef Sally Cameron

If you want dinner in minutes, here's an easy dish to serve. In her blog, Chef Sally Cameron tells us that scallops cook quickly and can be served with many different sauces for a variety of flavor options. With a simple technique and the right pan, seared scallops are ready in minutes. And for this dish you can opt out of the wine and choose a light broth or just plain water. Check out the recipe here!

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Raw Shaved Brussels Salad w/ Maple Balsamic Dressing

Brussels sprouts are a rich source of iron and important strength building minerals and they are the base of this non-traditional salad that can double as a great vegetable side dish. This dish can also be made in advance, so it helps to reduce any stress around entertaining or joining in to that next potluck style celebration. The additional ingredients in this salad help to boost the protein power of this salad to 14 grams per serving!
 
RAW SHAVED BRUSSELS SALAD W/ MAPLE BALSAMIC DRESSING
by Chef Jenny Ross
 
 
Dressing Ingredients
2/3 cup olive oil
1/8 cup balsamic vinegar
2 Tbsp maple syrup
1 1/2 Tbsp Dijon mustard
 
Salad Ingredients
4 cups shaved brussels sprouts
1 cup shallots, cut thin into rings
1 cup pomegranate seeds
1/2 cup raw pumpkin seeds
 
Directions
1. First prepare the dressing recipe by blending in the Mason Jar Ready Personal Blender II. Blend right into the mason jar, lid and store until ready to use....
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Easy Tips to Eat on a Budget

At RISE we focus on keeping wellness simple, and when it comes to food we know it’s essential to have a few strategies that work for your taste buds and your budget.

So imagine this scenario: you open a fully stocked fridge brimming with delicious and fresh, high-quality foods that are chocked-full of the nutrients you need. And the best part is that it was super affordable and you have cash to spare.

While organic superfoods may cost more than your weekly food budget allows, you can still load up on the good stuff at an affordable price having a few tips in mind. Eating healthy doesn’t necessarily require expensive ingredients and your recipes don’t need to be overly complex.  

If you’re ready to add high-quality ingredients to your diet without breaking the bank, follow these four easy tips...

#1 Keep Your Kitchen Stocked
It makes cooking so much easier if you stock up on canned and dry goods, like tomato puree, tuna, chickpeas, kidney beans, rice,...

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