healthy eats Archives - Darling Darleen

5-Minute Breakfast Fruit Ideas

Begin your day with these quick and easy fresh fruit breakfast ideas.

Tis the season of fresh melons, berries and tropical fruits! With the weather warming up, I love beginning my mornings with a healthy dose of fresh fruit. My body craves it as though it is awakening from a long winter nap. Fresh fruit is packed with vitamins, nutrients and antioxidants. Fresh fruit is best to eat when it’s in season because it will save you on money and usually it comes from a local source so its more fresh. It’s best to eat fruit on an empty stomach because it improves digestion and maximizes the absorption of the key nutrients your body needs. Breakfast time is a great time to eat your fruit! The first thing in the morning sets forth the course of the day, and beginning your day with fruit on an empty stomach will help to detoxify your system and supply you with a great deal of energy for weight loss. Morning times are crazy! But here are 5-minute breakfast fruit ideas that are quick and easy.

Berries Salad in a Cantaloupe bowl is the first one that comes to mind because this is how my mom would serve fruit to us as a child. A colorful way to to serve melon. Cantaloupe or honeydew works great. Use a melon baller to scoop out the cantaloupe. Add berries. You can squeeze a little lime juice on top and add chopped mint leaves if you’d like a little bit of a kick.

Protein Acai Bowl is what I make almost every morning because I love it so much! I like to use chocolate protein powder but vanilla works get too. Really you don’t even need to use any protein powder at all and just make it a true acai bowl. Acai bowls seem like they take quite some time to put it all together, but once you get the hang of it they are easy to throw together and get all your yummy nutrients. Also, I buy frozen acai at Trader Joes. They have the best price. I posted the complete protein acai bowl recipe.

Fruit with Chia Seed Pudding is like having a healthy dessert in the morning. I always feel like I am cheating my diet because it is so yummy and sweet. This is another recipe I have posted, so get the recipe here and check out all the benefits of chia seeds. Berries work great for this recipe but also kiwi and oranges. Chia pudding just tastes good with just about anything! Heads up–make the chia pudding the night before so it’s thick like pudding in the morning.

Citrus Juices is a great way to get in your fruit and start the day off right. I don’t have a juicer so I use my blender then strain out the pulse. I’m not sure which one is more clean up but it works for me! I usually like to keep my juices kind of simple so I stick with the three citrus juices–lemon, lime and oranges. The best way to boost your immune system and get a healthy dose of vitamin C. Here is a post of some of my favorite citrus juice recipes.

There are so many fun fruit gadgets that cut fruit in fancy shapes and sizes. From garnishing, chopping, peeling, these clever tools will make you want to eat more fruit!

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3 Healthy Pumpkin Breakfast Recipes

3 Healthy Pumpkin Breakfast Recipes

The best thing about Fall days are pumpkin days, and eating all things pumpkin! I am obsessed with pumpkins and for so many years thought of eating pumpkin in a dessert form, which isn’t so good for my waist. So to satisfy my cravings, I am adding pumpkin to just about anything breakfast and leaving out the sugar. After some research, I discovered that eating pumpkin in its raw form is actually really healthy. Add a little natural sweetener and cinnamon and pumpkin spice and it taste just like pumpkin pie! I am sharing 3 Healthy pumpkin breakfast recipes that are a great way to start off your morning and will satisfy all your Fall cravings.

Pumpkin Pancakes

These are a perfect pre-workout quick meal to get your blood sugar and energy going before you hit the gym

1 egg

1/4 cup pumpkin puree

1/3 cup oats

Cinnamon and pumpkin spice

Sweeten with stevia (optional)

Mix together. Spray your pan with oil and cook pancake mixture. This is good for 1 serving. I like to top with more cinnamon and add a little maple syrup on top. Add protein powder if desired.

Pumpkin Steel Cut Oat Cereal

I like to make this overnight in my crock pot so it’s all ready in the morning. And I love the spices that fill the air in my home.

3/4 cup water

1/4 cup steel cut oat

1/8 cup pumpkin

Cinnamon and Pumpkin Spice

A dash of salt

Walnuts and dried cranberries for garnish

This is for a single serving. If you are planning to make a huge a large crockpot make it with 3 1/4 cups water, 1 cup cereal, 3/4 cup pumpkin and 1/4 tsp salt. Bring water to boil over medium heat. Add other ingredients and reduce heat to low and cook forabout 15 minutes. Top with walnuts and dried cranberries and more cinnamon. Drizzle raw agave on top.

Healthy Pumpkin Protein Shake

This is the perfect post-workout breakfast

Ingredients:

8-10 ounces of unsweetened almond or coconut milk

1 heaping scoop of protein powder–vanilla or chocolate

1/2 cup of organic pumpkin puree

Half of a frozen banana

1 tsp of cinnamon

7-10 ice cubes

Optional: maple syrup or honey or stevia (if you need it to be sweeter)

Instructions:

Throw everything in a blender and blend until creamy and thick. Drink and enjoy! Get creative and add apples slices or pecans.

I originally posted this over at How Does She a few years ago, but this is still one of my favorite healthy pumpkin breakfast, and I always pull it out during the Fall season.

SHOP 3 Healthy Pumpkin Breakfast Recipes Post

Healthy Chocolate Banana Pops

Toppings I used (Left to Right): almonds, graham crackers, coconut, dried mango, coarse salt, dried strawberries

Healthy Chocolate Banana Pops

Frozen summer treats are a favorite when the weather heats up. While my little ones are cooling off with ice cream, I like to treat myself to frozen healthy chocolate banana pops. Made with raw cacao, these banana pops are so yummy and really do taste like frozen ice cream. Just a few ingredients and freezer time, a plain banana will fulfill all your sweet and salty cravings. Banana desserts are some of my favorite. I posted a banana bites recipes on How Does She using chocolate protein. This healthy chocolate banana pops recipe is very similar to the banana bites–fewer calories, eliminates the refined sugar, dairy-free and uses healthy fats. Dipped in a raw cacao syrup, before you freeze the chocolate-covered bananas, top with just about anything. I listed below a few of my favorite banana toppings.

Raw Cacao Chocolate Syrup Recipe

Ingredients

1/2 cup Coconut Oil

2/3 cup Raw Cacao powder

5 tablespoons maple syrup

1 tsp vanilla extract

Melt the coconut oil in a saucepan over low heat. Slowly add the remaining ingredients and whisk until cacao is dissolved.

If you want it peanut butter chocolate, add about a 1/4 cup of natural, organic peanut butter and stir until it is melted.

Healthy Chocolate Banana Pops

2-4 ripe but firm bananas

Wooden sticks

raw cacao chocolate syrup

Assorted chopped toppings–almonds, pecans, cashews, graham crackers, coconut flakes, dried fruit, coarse salt, granola, sprinkles,

Line a baking sheet with parchment paper. Peel banana and cut in half. Using a wooden stick, slowly push into the banana making sure not to crack or separate the banana. Pour the cacao syrup in a bowl and dip the banana on a stick in the syrup. If you’d like you can also freeze the banana first, then dip. But I dipped then froze. Use a spoon to fully cover the banana with the cacao syrup. Gently place on the lined baking sheet. Sprinkle with favorite toppings. Then place in freezer for about a hour.

Then serve and Enjoy!

Healthy Lemon Curd Cheesecake in a Jar

Healthy Lemon Curd Cheesecake in a Jar

I’ve inherited Grandpa Waite’s sweet tooth. I love anything sweet! But I also inherited Grandpa Waite’s love handles. SO, i have to be careful on how many desserts and sweets I can eat or my pants will not like me. If you’ve been following along, you know I love healthy eating, and I especially love healthy dessert recipes so I can enjoy and not feel the sugar guilt the next day. Or the sugar headache! This healthy lemon curd cheesecake in a jar is so good that it hits the spot. A quick recipe, it’s a no-bake cheesecake recipe, and a perfect dessert to take on a picnic outing or backyard barbecue. With Mother’s Day around the corner, I thought this would be a fun dessert to share with your mom (I know mine would love it!).

I made the Paleo lemon curd recipe from this lemon curd recipe using Meyer lemons because they are naturally sweeter than normal lemons. This lemon curd recipe is so yummy and can be eaten alone. If you don’t have a lot of time, you can seriously just stop here and top the lemon curd with fresh berries and homemade whip cream. Yum!

Here is the recipe for the

No-Bake Cheesecake

1 (8 oz) pkg of cream cheese

1 cup of coconut cream (Trader’s Joes) OR 1 cup plain Greek yogurt

1 tsp of Vanilla extract

2 tsp lemon juice

1/8 tsp of salt

1/4 cup SweetLeaf Sugar (or stevia) or sweetener of your choice (1/2 cup honey would work great too)

Place all the ingredients in a medium bowl, except the sweetener. Using a handheld beater or stand mixer, blend until it is smooth and creamy. Scrape down the sides while mixing. Gradually add the SweetLeaf sugar tasting by tablespoons until you are satisfied with the sweetness. I used a little less than 1/4 cup. Stevia is very sweet and coconut cream is also sweet, so if you gradually add the sugar you will know how sweet you would want it. The lemon juice also brings out the sweetness. If you are using Greek yogurt than you might want to add a little more than 1/4 cup. Chill in the fridge until ready to put in jar.

No-Bake Crust

2 cups almonds or pecan

5 dried figs

1 tsp of salt

1/4 cup of coconut oil

Put all the items in a food processor or blender and pulse until well combined.

Once you make all three items, take clean mason jars and starting with the crust, then the cheesecake, lemon curd then top with fresh berries. Leave room so you can put the jar top on it. Tie a cute wooden spoon around the jar and put it in a picnic basket. Enjoy your healthy lemon curd cheesecake in a jar!

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Healthy Baking Substitutes

Homemade Blueberry Gelato

Healthy Strawberry Jam

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Health Benefits of Chia Seeds + Favorite Recipes

Health Benefits of Chia Seeds + Favorite Recipes

I am so grateful for mother who taught me at a very young age how to live holistically–using natural healing and herbs and seeds, that we have been blessed so much with, for the benefit and health of our bodies. She was definitely onto something before everyone else was, which she learned from her mother. One of the things my mom did was give us kids chia seeds all the time when I was a child (we are talking in the 80s). She would throw it into tofu pancake batter (I wish she would remember that recipe. It was so good), fruit smoothies, bran muffins. We never knew they were in there! But chia seeds were always a staple in our kitchen. So as an adult, using chia seeds comes very natural. It’s something I take every day. I probably need to be better about sneaking it into my kids pancake batter, though. They need to also reap the health benefits of chia seeds, which are numerous.

One of the health benefits of chia seeds, and what it is most known by, is that it has the highest amount of omega-3’s than any other plant. It has even more omega-3’s than flax seed and salmon! From what my fitness sister tells me is that omega-3’s helps with weight loss and distributing the fat evenly in our bodies. Also omega-3’s is an essential fat that our body must have to help with cell membranes and hormones. So, chia seeds is right up there so make sure you take it every day! Remember to stay natural…it’s better to get your essential needs from real foods instead of a pill or vitamin. Chia seeds is also easier to digest then flax seeds, because they do not need to be ground up to get their full benefit and have a longer shelf life. They are also self sustaining, so that means no GMOs or pesticide. All organic! There are many more benefits to the seeds; protein, fiber, great for diabetics, energy and hydrating. I have an energy chia balls recipe below that are so good to eat in the afternoon when you need a little jump start to finish out the day.

So how should you incorporate chia seeds in your daily diet to reap the health benefits of chia seeds? It’s really quite easy! My mom actually soaks her chia seeds because they are hydrophilic. So she puts them in water for about 10 minutes before using. Or grind them up and put them in baked goods or pancake batter…no one will know! Or use as whole and throw into smoothies, yogurt, drinks, salads, even meat dishes to thicken up. I like to put a tablespoon of chia seeds when I make my overnight oats. You can find my overnight oats recipe over at HDS.

Make an energy drink by putting 2 tablespoons of chia seeds into coconut water or homemade lemonade and letting it sit for 10 minutes. It will become a gel consistency and an energy booster.

One of my favorite desserts is raw pudding it is SO good. I like to make a big batch and then eat it for dessert for the next couple days. Add fruit and you will be loving every bite without the guilty. And you will reap more health benefits of chia seeds.

Raw Chia Seed Pudding

1/4 cup of chia seeds

1 cup of coconut milk or almond milk

1/4 cup (or sweeten to taste) of honey or agave syrup

Add flavors like vanilla, cocoa powder, pureed fruit or citrus juices

Combined all together and stir. Refrigerate for at least 2-3 hours.

Need an afternoon booster? Or a healthy snack on the road? I like to make these chia energy balls and keep them on hand. When I head out the door and know I will be away for a few hours, I take a couple of these energy balls with me. So good, energy and healthy–all in a little ball.

No-Bake Healthy Chia Seed Energy Balls

1 cup oatmeal

2/3 cup unsweetened coconut flakes

1/2 cup almond butter

1 tablespoon of chia seeds

1/2 cup ground flax seed

1/4 cup of honey or agave

handful of cacao bites

Stir all the ingredients until mixed. Cover and chill in the refrigerator for about 20 minutes. Once chilled, roll into 1″ diameter balls. Store in an airtight container in refrigerator. Enjoy up to a week.

Here are chia seeds I recommend.

The Raw Food World

Navitas Natural

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Favorite Afternoon Snack: Apple Slices

Healthy Baking Substitutes

Staying Healthy During the Winter

Tips to Staying Healthy During the Winter

Tips to Staying Healthy During Winter: I am over at How Does She sharing tips on how to stay healthy during the winter. These are tips that come from basic food items that can be found in your kitchen or at your local grocery store. All natural items that have health and prevention benefits. If you know me I have a love for natural healing and have seen the how much it has blessed our house. Not to say we don’t get sick, but we when we are following these tips we don’t get sick as often…or for as long.

Traditional healthcare is still one of our priorities though. Although it can be more difficult to think about leaving your house during the winter, it is still incredibly important to stay on top of all your healthcare appointments. For example, you cannot let the cold stop you from visiting your Dentist in fairfax or wherever in the world you might be. Looking after your teeth is crucial as neglecting your oral hygiene can have a negative impact on your wider health. The wintertime can often aggravate sensitive teeth, so remember to speak to your dentist if you notice any signs of toothache or gum disease as you might be entitled to some form of pain relief.

One natural remedy that has made the headlines recently is kratom. Kratom is a plant extract that people use to treat a wide variety of health complaints. In addition to depression and anxiety, people are using kratom to treat pain, muscle aches, fatigue, and high blood pressure. As with any natural remedy, if you are contemplating using kratom as part of your health toolkit, remember to do some research into the potential health boosting benefits of red vein bali kratom on sites such as thegoldenmonk.com. Knowing as much as you can about natural remedies is crucial when it comes to finding what might work for you.

So, come check out my thoughts and try a few of the tips!

Check out these other tips:

Natural Remedies for Sick Children

Apple Cider Vinegar Tonic

How to Treat Strep Throat Naturally

Healthy Spreads for your Wraps

healthy spreads, gluten-free, sugar-free spreads and dips

Today over at How Does She I am sharing my favorite spreads and dips for wraps, sandwiches and veggies. These recipes are gluten and sugar free. They are yummy and healthy too! I usually will make up a huge batch and use it throughout the week for veggie dip, wraps, crackers and even mix with meat dishes. My kids love these spreads especially on when we have a lettuce wrap night. Check out the recipes over at How Does She:

Cleansing Intro

Happy February! This week is Cleansing week. I’m going to give you some of my insider resources each day to having a successful cleanse. Currently I am on week two of cleansing with a group of friends, and I am so proud of their success and mine! It’s amazing what you can accomplish in just one week when cleansing! I like to cleanse at least three times a year–beginning of year, right before summer and right before the holidays. It keeps me in check with my body and weight, and over all it makes me feel really good about myself. I have completed numerous cleanses from master cleanse to all liquid to cutting out certain food groups to a month long cleanse–so I feel like I have some experience in cleansing! The cleanse my group is doing is currently a cleansing plan I have put together from a number resources from below.

I say before you do you do a cleanse to ask yourself what are you trying to accomplish–is it to lose weight, detox off sugar or caffeine, rid of an ailment, increase your energy. And then do your research on which cleanse you want to do to help complete your goal. Then find a support group (friends or family or an online group), which is very important! Your chances of cheating or dropping out are slim if you have group members checking on your wellness every day.

When cleansing make sure to buy all organic and raw. Cut out processed foods and try to cut out anything synthetic going into your body. It’s best to start a cleanse when you know you won’t be traveling, having a birthday party or event coming up, holiday etc. The months I like to cleanse are January, April (after spring break) and beginning of October. But at the same time, life happens and it’s okay to just start and say “no” to foods or drinks that aren’t apart of your cleanse.

Here are some good resources to start when cleansing. Many of them have cleansing programs and some of more informational about what to expect when cleansing.

SimplyHealthful Coach– great read to prepare you for cleansing. Cleansing Part 1, Cleansing Part 2
David Wolfe–raw food, super nutrition. He has a lot of great books and programs to follow.
Dr. Young–microbiologist and nutritionist. He puts the science behind eating and drinking healthy. His diets are alkaline base. I refer to his books and programs all the time.
John Douillard–aruveda based with products and cleansing programs.
Ultimate Reset--a gentle monthlong cleansing program
Simple Green Smoothies–really yummy healthy raw recipes along with a cleansing program

Do you have a cleanse you like? What have been some of the setbacks you’ve had with cleansing?

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