Tag Archives: Nutrition

Quick Easy Veggie Broth

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Well, I did my first YouTube video upload. It’s a quick picture video of how to make Veggie Broth in and Instant Pot. Don’t be too critical, it’s my first attempt. I did a cool theme that makes it look like an old movie from my time, the 70’s! ūüėĄūüĎć Hope you enjoy.

Great Green Northern Bean Dip

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green dip

I have put together a recipe that we really love. Wanted to share with you. It’s good on chips and crackers as a dip and also as a topper to anything you would put sour cream on.

Great Green Northern Bean Dip

  • 1 14.5 ounce jar Marinated Artichokes (drained and rinsed)
  • 1 15¬†ounce can of Great Northern Beans (drained)
  • 2 Avocados cut up
  • Fresh Spinach about 1/2 cup or handful
  • 1/4 cup Cilantro
  • 1/2 cup Pico de Gallo (I used my homemade)
  • 2 tablespoons Pure Maple Syrup
  • Juice from 1 lemon
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt (I use Pink Himalayan Salt)

Add all ingredients to a food processor and mix well. You can add more salt to your taste.  Come check out my Facebook page Healthy Hippie Katbirdgirl.

Nutty Grain Copycat Smoothie

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Nutty Grain Copycat Smoothie

Ever have the Nutty Super Grain at your local smoothie store?  I have come up with my own gluten free, dairy free healthy version which turned out awesome.  I had to share my creation.  My husband is so in love with this and it sure saves us a whole lot of money.

1 cup sweetened almond milk (I love the Califia Farms brand)

1 frozen banana

1 tablespoon cacao (if you like dark chocolate, you could add a few dark chocolate chips as well)

1 to 2 tablespoons local pure honey

2 tablespoons gluten free brown rice protein powder

2 tablespoons any nut butter of your choice (I like using my homemade almond butter, my husband’s favorite is peanut butter)

1/4 cup fresh apple juice (I prefer Fuji apples)

2 tablespoons freshly ground flax seed

1 to 1 1/2 cups crushed ice

I add all ingredients except honey & ice in a Nutri-Bullet  and mix.
I then add the honey so it won’t stick to the side & the ice until it’s at the consistency of your liking.

I have added a pinch of Himalayan salt when using all natural nut butters that don’t have salt already added.

 

 

Nutty Natural Nutella & Ice Cream

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Nutty Natural Nutella & Ice Cream

 

In 1977/78 I¬†lived in Europe for a year with my family and was introduced to Nutella.¬†¬†They¬†used¬†it as a spread¬†on toast and sweet breads for breakfast.¬†¬†article-2639203-1E36C97D00000578-96_634x847Oh my…..what a wonderful thing.¬†¬†I only got to enjoy it for that¬†one¬†year ¬†because we moved back to the states. ¬†I remember the first time seeing it on the grocery store isle in the states and I couldn’t wait to tastenutella that¬†delicious nutty chocolate spread again after so many years. Now, it’s one of my and my daughters favorite snacks.¬† Since my food choices have changed in the last year, Nutella is a big NO NO, which makes me very sad.¬†¬† I decided to try to¬†make my own Nutella and make it nutritious!!!¬† This was a challenge that I was determined to do so I could have my nutty snack again. ¬†I searched the internet for great recipes and finally after experimenting, came up with one that I absolutely love and wanted to share with you.

After I made it a few nights ago, I realized that since I’m gluten free now, I didn’t have any bread at home to spread it on. ¬†I had been wanting to try banana ice cream¬†for ever and thought, what a great thing to put together, my homemade Nutella and banana ice cream. ¬†OMG…..this will be my go to healthy snack for sure. ¬†Here are both the recipes:

Nutty Natural Nutella:

img_03151 cup Hazelnuts (roasted on 250¬ļ for 15 minutes, until the skins start¬†to come¬†off)
1 1/2 Tablespoon Coconut Oil (measured melted)
3 Tablespoons Cacao Powder (you can also use organic cocoa powder)
1/8 Teaspoon Sea Salt
1/2 cup Canned Coconut Cream 
1/3 cups Organic Grade B Maple Syrup
1/2 Tablespoon Vanilla (I used my home made vanilla)
1 to 2 Tablespoons Local Honey (optional)

Add your hazelnuts to your food processor. ¬†Process until you start to have a consistency like peanut butter. ¬†You may have to scrape the sides down a few times. ¬†While it’s mixing, add your Coconut Oil and mix well. ¬†Stop to add your cacao powder, salt and canned coconut¬†cream (you can use canned coconut milk as well, just make sure it’s full fat and put in the fridge¬†over¬†night)¬†¬†and mix. ¬†While it’s mixing pore in your maple syrup and vanilla. ¬†Mix until it’s all mixed in and you have a smooth thick texture. ¬†I added 1 to 2 tablespoons of honey at this point as an added sweetener and to help it not be as thick. ¬†I wanted it to pore onto my ice cream. ¬†You may want to keep it thicker to use as a spread.

Nutty Natural Nutella Ice Cream:

image2 Banana’s cut up frozen
4 Tablespoons Home made Nutty Natural Nutella (see above recipe)

Cut up 2 banana’s and place in a freezer bag and freeze for a few hours. ¬†After frozen, add them to your food processor and blend until creamy. ¬†You may have to scrape the sides down a few times. ¬†Add your Nutella and mix until smooth. ¬†(You can play with the amount depending on how chocolaty you want your ice cream) Put it into a container and put back in the freezer. ¬†If you want soft serve consistency, only freeze for about 5 minutes. ¬†If you want it like ice cream, freeze it longer. ¬†I froze mine over night. ¬†I pored the remaining home made Nutella on top but you could top it with your favorite item like carob chips, nuts, or berries. ¬†Hope you enjoy as much as I did.

 

Skinny Chocolate Smoothie

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I¬†found a recipe for a Chocolate Peanut Butter Coffee Smoothie and wanted to try it with a twist.¬†¬†Here is my recipe with out the coffee ( I don’t like cold coffee drinks).¬†¬†I changed it a bit and boy is it good. ¬†Taste like a chocolate shake!!!! ¬†I told my husband and daughter the ingredients and they said I had really lost my mind. ¬†Well I did it and¬†proved them wrong, they all work wonderful together and have made a great smoothie for me to keep making.

1 cup unsweetened home made almond milk (recipe here)
1/4 tsp vanilla
1 tablespoon almond butter (or peanut butter)
1 tablespoon ground flax seed
1 tablespoon protein powder (I used – Gluten-Free Rice Protein Powder)
1 tablespoon honey (could use pitted dates or any sugar substitute)
1 tablespoon cacao (or cocoa)
light sprinkle of himalayan pink sea salt
1 tsp melted coconut oil
1/2 banana

Mix all ingredients above then add about 12 oz crushed ice slowly until you get it to the consistency you desire.  I used a NUTRiBULLET which has been a great purchase and not too expensive.

You could add coffee as well if you like Frappuccino’s!

I have my protein, omega-3, lignans, fiber, antioxidants, potassium, vitamins, good fats, natural sugar, immunity builder, and no dairy for my IBS trigger!!!

My Healthy Journey

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health_is_a_journeyThis past spring, I finally was just so tired of my Irritable Bowel Syndrome¬†I had been dealing with ever since I could remember, I got online and did research on what I could do about it.¬† All my doctor told me to do was drink lots of water, try not to get stressed, take some sort of fiber and watch my¬†fried food and sweet intake.¬† He wanted to prescribe medication as well.¬† I don’t like taking medication much less Tylenol so that was out of the question.

I decided to try a detox from Dr. Oz that I found on his website that was supposed to help with ibsIBS symptoms.  I tried it and by the first week my IBS symptoms were gone.  I have kept doing research while doing the 10 day detox and changed my diet to remove any gluten, dairy and sugar after the detox.  I also added a probiotic to my diet, pill and natural (fermented food, kombucha, etc.).  I also removed all drinks other than water drinking as much as I could.  I was amazed on the complete change in my body and how good I felt and slept.

leaky-gut-diet-480x480I started digging more and more and wow, what I have found has been such a life changing experience.  This has not only encouraged me to continue in my knowledge in what we put in on our body effects us, it has given me a desire to tell others and encourage them as well.  I started a Facebook group with local friends and family to help and encourage each other.  I see that there are lots of people out there that want information on health for all kinds of reasons.  I decided to start a Facebook page to see if I can help and give encouragement to more people as I learn. Facebook Page

I have also made changes in my make up, lotion, shampoo, conditioner, soap, deodorant and cleaning products.  This is a slow process but has been very fulfilling knowing that I am allowing my body to slowly start healing and being what God intended it to be.

I will be adding websites, notes, recipes, videos and what ever research I find to this blog and also on my Facebook page.  Come join me if you would like to walk with me through this new journey with me.