Healthy Plum Compote Oatmeal Recipe

First off, for those of you who do not follow me on instagram, you should! My username is ‘electricfitness’ and I post daily inspiration to keep you going and motivated to be your best self.  Here is a recent before/after picture that I posted that I would like to share.  The weight loss that you see here is a mere side effect of a healthy and happy lifestyle change that everyone can make.  If I could do it, ANYONE can.

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One question that I get quite a bit when people are contemplating making their own lifestyle change is “do you ever cheat?” or “don’t you crave bad foods once in a while?” The answer is no and yes.  No I don’t cheat and yes I crave a sweet treat once in a while.  Does this mean that I don’t listen to my body and give it that sweet treat when I am craving one? Absolutely not!! But you can have a sweet treat that is an approved part of your nutrition plan without “cheating”.  Part of making a lifestyle change vs. being on a diet means that when you have cut something out of your nutritional arsenal it is no longer part of what you choose to consume and you now have new creative choices for that sweet treat that are equally as tasty (or better if you ask me) and make you feel GREAT.

This recipe is one of those sweet comfort foods that I will make once in a while when I am craving a treat. It is one of my absolute favorites and I hope you like it too!

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Healthy Plum Compote Oatmeal Recipe

What you will need:

  • 1 lb of plums washed, pitted, quartered
  • Juice of 1 lemon
  • 2 Tbs raw sugar or honey
  • 1/2 Tbs cinnamon
  • 1/2 cup of water

For the oatmeal:

  • 1/2 cup oats (old fashioned or steel cut) cooked per manufacturers directions.
  • Toppings: 1/4 cup coconut or almond milk, 1 tsp cinnamon, sprinkling of coconut flakes, even a sliced banana if you are feeling frisky, why not?

*The plum compote portion of this recipe makes about 6 servings.  I like to use what I need and freeze the rest, this stuff is seriously delicious.

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Place the water, lemon, sugar or honey, and cinnamon into a medium saucepan on medium heat.  Bring to a boil. Add the plums and reduce heat to a simmer.  Cook for 20 minutes stirring occasionally. Set aside to cool.

Make oats according to manufacturers directions. Top with coconut or almond milk, 1/4-1/2 cup of plum compote (depending on how much of a sweet treat you want!) and cinnamon/coconut flakes.  Everyone likes their oatmeal differently so sweeten to your own taste (for me the plums make this plenty sweet). ENJOY!

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Green Raspberry Lemonade Detox Recipe

 

photo-7LEMONS LEMONS LEMONS this entire post is dedicated to this superfood that most people overlook for the more popular and hot superfoods on the market like chia or goji etc.  Not to discount these other great foods but sometimes they cause us to overlook the superfoods that may seem more common and less “fancy”.

Read here for the full article listing out a plethora of amazing health benefits that lemons provide, but here are a few of my favorites to get you started.

Lemons help to alkalize the body and detoxify the liver.  Whether you consume alcohol or not on a regular basis, your liver does need a little TLC every once in a while and increasing your intake of lemons is a great way to get you started.

Lemons help to strengthen your blood vessels which is great especially if you tend to have high blood pressure.

Lemons contain 22 cancer fighting compounds and have strong antibacterial properties.

This smoothie is packed with lemon and other amazing ingredients to provide you with all of the benefits that this superfood has to offer.  It is quite tart so if you have an aversion to bitter flavors, you may want to leave out some of the lemon skins that I just love putting in.  That being said, the lemon skin and pith (the white part) contain some of the highest density of nutrients in the whole fruit so if you can, try to leave them in.

I hope you enjoy this yummy treat — your liver and body will thank you!!

Green Raspberry Lemonade Detox Recipe – What you will need:

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  • 3 large handfulls of kale or spinach
  • 3 whole lemons (I slice the peel off and chop it up to make the blending process easier)
  • 8 oz water (or green tea)
  • 2 cups raspberries (fresh or frozen)
  • Stevia , honey, or pitted dates to taste
  • Ice to desired consistency

In a blender (I use this Blendtec I get a lot of questions about that) place your water or green tea, lemons and greens and blend until smooth.  Then place your fruit, ice, and stevia/honey/or dates into the blender and blend until you have your desired consistency.

Enjoy this treat often, it will provide an amazing boost to your day!

Pesto Zucchini Noodles

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As summer is quickly approaching, I am finding myself less inclined to crave warm foods.  This has presented a unique challenge in attempting to get creative in my cooking beyond the typical salad.  There are many raw foodists out there who are able to come up with creative meals year round, so why couldn’t I?

The best part about this meal is that it wasn’t planned.  I didn’t go to the grocery store with a list, I simply got creative with what was in the fridge.  I could have grilled up the zucchini as I normally do but I wanted to enjoy this dish RAW.  I hope you enjoy this wonderfully clean vegan and raw recipe.  I know that my entire family did (even those who are historically not excited about eating my “super healthy” food).

Raw zucchini provides unadulterated benefits that run the gamut most beautiful green foods provide such as preventing cancer and lowering blood pressure and cholesterol but zucchini is uniquely high in manganese.  Manganese is great for your metabolism, strong bones, and protecting against oxidative stress.

Oxidative stress is a large term that often gets thrown around along with free radicals, but what does that really mean? Free radicals are all around us, pollution, chemicals, etc. its enough to drive one mad.  The good news is that mother nature has provided us a way to fight back, so don’t stress! Whole foods, fruits and vegetables contain anti-oxidants that reduce and counteract the free radicals that we are exposed to on a daily basis.  It is important to make a concerted effort to ensure that our diets are rich in these anti-oxidant dense foods.  Sometimes this takes a bit of creativity and planning, but can be accomplished and with great benefits to you and your family’s health!

Make this lovely delicious recipe that not only your taste buds but also your body will enjoy and thank you for!

What you will need:

– 2 large zucchinis

-2 cups fresh basil

-1/4 cup almonds (raw or dry roasted)

-Juice of 1 lemon

– Salt and pepper to taste

1. Peel the zucchinis into ribbons using either a mandoline or a vegetable peeler. I used a vegetable peeler and it worked great.  Set aside.

2. Place the lemon juice, basil, almonds, and salt & pepper into a blender or food processor and pulse until it is a pesto consistency.

3. Mix the pesto on the zucchini noodles and enjoy on their own or place on top of a bed of romaine for a heartier salad!

ENJOY!!

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The Best Roasted Tomato and Red Onion Soup

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Jet lag.  There are few things in this life that I dread more. Perhaps because I travel quite a bit or perhaps my body just responds quite drastically to being thrown in a pressurized cylinder between time zones.  I recently returned from a trip with a four hour time change and I was left feeling tired, sick, and in a major funk.  I equate this to other similar experiences as a cold that you can’t quite kick or a recent life experience draining your energy and affecting your normal fitness and nutrition routines.

In response to this general feeling (feel free to relate this to any experience in your life, we all get into a funk from time to time) I came up with a simple recipe that is both nourishing and possesses stimulating and healing properties to help get you back on track.  Introducing my roasted tomato and red onion soup.

First and foremost, there is a reason that when we are feeling sick or down we crave soup. There is something about a bowl of steaming liquid in your hands, there for your leisurely sipping pleasure with the steam wafting into your face that is very comforting (not to mention the effect of the steam actually does aid in decongestion).

This soup also has a great spicy kick to it which provides a stimulant effect.  This will not only assist you in your efforts to boost your energy levels but it will also begin stimulating your digestion/metabolism which, depending on what got you into your funk, could be thrown off as well.

The garlic in this soup could merit its own blog post altogether.  Garlic has far too many health benefits for me to list all of them here but what appealed to me when writing this recipe was that garlic has a natural antibiotic effect as well as provides a strong support to your immune system.

Last but surely not least, cilantro possesses powerful detoxification compounds. Also, I love that because I would be blending them anyways I was able to use cilantro stems and save the leaves for my other recipes.  I love finding new ways to reduce waste!

So, make yourself a big pot of this soup and drink in the goodness.  Cheers to your health and renewed energy!

You will need:
1 lb of fresh tomatoes (I used smaller tomatoes slightly larger than cherry tomatoes.  This will enhance the roasted flavor)
1 large red onion
7-8 cloves of garlic still in their skins
1-2 Jalapenos (depending on how spicy you like it!)
2 cups of water
1/2 cup cilantro stems roughly chopped
2 14-oz jars (or cans) of diced tomatoes
Juice of 2 limes
3 oz tomato paste
1 cup coconut or nut milk (optional)
Salt and pepper to taste

1. Place the tomatoes (sliced in half), red onion (quartered), garlic (still in their skins), and jalapeno on a baking sheet and in a 400 degree oven for 20-30 minutes periodically checking on them to ensure they are roasting but not burning! The only ingredient you really must watch closely is the garlic.
2. Remove from the oven and transfer to a soup pot (removing stems from the jalapenos and the skins from the garlic) along with 2 cups of water, 1 jar/can of diced tomatoes(with juice), tomato paste, cilantro stems, and the juice of the limes.  Season with salt/pepper and place on stovetop on medium heat and simmer for 20 minutes.
3. Blend soup in either a standing blender (in batches) or with an immersion blender until the soup is smooth.  Return the blended soup to the soup pot and add the second jar/can of diced tomatoes and the coconut milk.  Season with salt and pepper to taste again and place over medium heat.  Simmer for 30 minutes.
Enjoy!!
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Chocolate Coconut Chia Pudding

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I have been seeing “Chia Pudding” popping up all over the place recently.  I have not had much of a desire to try the concoction until a great friend of mine recently sent me a recipe for a tropical chia pudding.  In honor of her I wanted to come up with a new and different recipe to add to her arsenal.

First of all, lets go into what “Chia Pudding” consists of.  Chia seeds are a small round seed that have been touted all over the place as a new superfood.  The truth of the matter is that Chia has been a superfood for a very very long time. The Aztecs and the Mayans used the chia plant as an energy booster.  Chia is rich in antioxidants and omega 3s!  There have been studies regarding the seeds ability to act as an appetite suppressant, however, these studies are inconclusive and let’s be honest, there is no magical weight loss pill or fix just good nutrition and a lot of moving that body!  Regardless, chia is nutritious and a good addition to your arsenal and this recipe is the perfect way to begin incorporating it into your diet.

It is no secret that I love chocolate.  Raw cacao is one of the most antioxidant rich foods you can find! Check out my recipe for health chocolate for more information on the benefits of raw cacao.  So, when coming up with a recipe for chia pudding I decided my best bet was to combine these two antioxidant powerhouses into  a chocolate coconut chia pudding that will absolutely knock your socks off.

The trick to chia pudding is to make it the night before and leave it in the fridge in a sealed container (I use a mason jar) overnight.  Chia seeds posses the ability to absorb almost 10x the liquid of their original size! When left in liquid overnight the liquid takes on a gelatinous consistency similar to a pudding that is delightful.

What you will need:
2 Tbs Chia Seeds.
2 Tbs Raw Cacao.
1/4 Tsp Cinnamon.
1 1/2 Cups Unsweetened Coconut Milk (or Almond Mik).
Stevia or Honey to taste.
Sprinkle of unsweetened coconut flakes.

Directions:
Place all ingredients in a mason jar and seal the lid on the jar tightly. Shake shake shake until all ingredients are thoroughly combined. Place in the fridge and wait ten minutes, shake the jar again to avoid any clumping of the chia seeds. Leave in the fridge overnight and wake up to an amazing surprise!

I topped my chia pudding with a sprinkle of coconut flakes but you can top yours with just about anything (banana slices also sounds yummy to me)
This will keep in the fridge for up to 4 days and the recipe technically makes 2 servings but… I typically eat the whole thing.

Perfect Brussel Sprouts

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I am in LOVE with this Brussel sprouts recipe. Both my husband and I have historically hated Brussel sprouts but now he regularly requests that I whip up these bad boys. They are amazing.

Perfect Brussel sprouts:

  • 1/4 cup diced red onion or shallot
  • 2 cloves garlic
  • 4 cups shredded Brussel sprouts (or buy 1 lb and shred them on your own
  • 1/4 cup balsamic vinegar
  • 1/3 cup warm water
  • 1/4 cup chopped sundried tomatoes
  • salt & pepper

1. Prepare the Brussel sprouts by chopping them as pictured

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2. On high heat place the onion and garlic in a sauté pan and sweat the onions until translucent (about 5 min)

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3. In a cup place the warm water, balsamic vinegar, and salt & pepper. Set aside.

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4. Put the shaved Brussel sprouts in the pan and caramelize for about 5 mins.
5. Add the sundried tomatoes and pour in your liquid mixture, cover and cook stirring occasionally until the Brussel sprouts are tender.

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ENJOY!
Xoxo- reverent lion

Travel Nutrition

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When you travel and you have specific nutritional needs, it’s important to prepare ahead of time. This is a question I get quite often and it doesn’t take much extra time or space. Here is just an example of what I have prepped for this trip but you can get creative with your own prep! I have packed Lara bars, raw almonds, dates, oranges, organic raisins, vegan protein powder, matcha green tea, yellow bell pepper, lentils, and brown rice.

As a general guideline, below is a list of items you may want to think about:

  • Nuts
  • Dried fruit
  • Fresh fruit (stick to hearty fruit that won’t easily bruise like oranges or apples
  • Vegetables (carrots, peppers, zucchini)
  • Protein powder
  • Raw energy bars (homemade, lara bars etc)
  • Foods you can easily cook for a quick meal in a pinch
  • Don’t forget any supplements you may need!!!
  • Xoxo- Reverent Lion

    Antioxidant POWERHOUSE Smoothie

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    Antioxidants help us fight those free radicals we are exposed to every day! Different foods have different levels of antioxidants. I created this smoothie to give you a major antioxidant boost so that you can look and feel great!

    Blueberries, pomegranates, and strawberries rank high on the list of antioxidant rich fruits, and believe it or not raw cacao powder and cinnamon both have higher antioxidant levels than blueberries! Your soul will thank you for drinking this baby!

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    Recipe:

    • Seeds from 1/2 pomegranate
    • 1 cup frech/frozen blueberries
    • 1 cup fresh/frozen strawberries
    • 2 heaping Tbs raw cacao powder
    • 1 heaping Tbs cinnamon
    • 2 handfuls of kale
    • 2 handfuls of spinach
    • 1 cup green tea or water (any liquid of choice)
    • Stevia to taste

    1. Place your liquid and greens in the blender and blend until completely smooth.

    2. Add remaining ingredients and blend until smooth. Add ice cubes to achieve desired consistency. ENJOY!!

    XOXO- Reverent Lion

    Spicy Mango Madness Smoothie

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    I use a blentec blender for all of my smoothies (quite a few people have been asking that question lately) but any blender will work to make this delightfully tangy and slightly spicy smoothie. This would also make a great juice if you would like to break out the juicer!

    The below recipe makes about 2 servings. I usually eat one serving in the morning and place the other serving in an airtight container until later that day when I am ready to enjoy my second serving and I throw it back in the blender with about 6-8 ice cubes and voila! Just be sure to consume your smoothie mix within 8-12 hours after you make it that morning.

    Many of you have been asking about jalapenos and if this smoothie is extremely spicy. You will only notice a slight kick of spice, but if you are sensitive to spicy foods, maybe start with 1/2 jalapeno and add more to your liking. Jalapenos fight headaches, relieves congestion, soothes your digestive system, acts as a thermogenic for weight loss, along with many other health benefits! (Source)

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    RECIPE:

    • 2 lemons, peeled and sliced
    • 1 Lime, peeled and sliced
    • Zest of 1 lemon
    • Zest of 1/2 lime
    • 1 jalapeno pepper sliced (I use the seeds as well)
    • 2 Kiwi fruits quartered (leave the skins on! they are so good for you!!)
    • 1 cup frozen/fresh chopped mango
    • 1 cup frozen/fresh chopped pineapple
    • 2 handfuls kale
    • 2 handfuls spinach
    • 1 cup water or green tea (any liquid will do)
    • Stevia to taste

    1. Place your liquid in your blender followed by all of your greens, the lemons, limes, zest, and jalapeno.

    2. Blend until completely smooth (the last thing you want is a chunk of unblended jalapeno!)

    3. Add all remaining ingredients and blend until smooth, add ice cubes if necessary to achieve your desired consistency . ENJOY!!

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    XOXOX- Reverent Lion

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    Health Chocolate

     

    Health Chocolate

    This recipe is pure delight. Tastes like melted chocolate bars, in reality it’s a superfood elixir.

    Most hot chocolate mixes you buy in your local supermarket are filled with chemicals and harmful ingredients. For quite some time I ruled out hot chocolate believing that it could not be a part of my nutrition plan, that is until I came up with this recipe.

    Raw cocoa is a powerful antioxidant and also contains B and E vitamins, iron, zinc, copper, calcium and magnesium. As you can see, in the table below, raw cocoa has about  40x the amount of antioxidants as blueberries. As with all things, moderation is key, but you should feel great about enjoying this elixir once in a while!

    ORAC scores for the Top 10 Antioxidants Foods (per 100 grams)

    1) Raw cocoa powder* 95,500

    2) Raw cacao nibs* 62,100

    3) Roasted cocoa powder 26,000

    4) Organic Goji Berries* 25,300

    5) Acai Berries* 18,500

    6) Dark Chocolate 13,120

    7) Milk Chocolate 6,740

    8) Prunes 5,770

    9) Raisins 2,830

    10) Blueberries 2,400

    Source: US department of Agriculture/Journal of American Chemical Society

    Learn more: http://www.naturalnews.com/022610_cacao_chocolate_raw.html#ixzz2Ijgw5TiY

    THE RECIPE

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    • 1 cup coconut milk
    • 2 heaping tbs of raw cocoa
    • 1 tsp maca powder (optional)
    • 1-2 tsp coconut flour (depending on desired thickness)
    • sprinkle of salt
    • sprinkle of cinnamon
    • 1 tsp vanilla extract (alcohol free)
    • stevia to taste (you may also use dates or honey to sweeten)

    Place all ingredients into a pot over low heat and whisk to combine.  Bring mixture to a boil stirring continually. (serves 1)

    ENJOY!

    XOXO- the reverent lion