Hello friends~
Tomorrow is Valentine’s Day, and I hope you’re planning to give yourself (and maybe someone else!) some culinary love.
This issue offers a salad and dinner recipe, plus a chocolatey dessert for Valentine’s Day (or any time – chocolate can be healthful!), featuring chickpeas, salmon, vegetables, and healthy fats.
Start Valentines Day and every day with a breakfast with the Big 2 Nutrients.
Enjoy some wine with dinner if you want to, but not too much. It does have health benefits in moderation. There are good non-alcohol options which hit the notes.
How we eat, as well as what we eat contributes to our health and wellness.
Consume food mindfully, intuitively, intentionally, and never with guilt or shame. Eat foods you love so you can do the things you love.
Eat for good health and longevity, love what you eat, and share meals for even better health benefits.
Meals that are shared can be the healthiest and most enjoyable. Here’s Michael Pollan on the power of a shared meal.
If I could scream one thing from the rooftops, it’s that health behaviors can be hard to create, and they take time, but they are not complicated.
The healthiest people in the world aren’t biohacking; they’re just creatures of habit who have figured out simple, sustainable ways to rest, move, eat, and stress less.
The media makes it seem like we could live to 150 if we do intermittent fasting, and infrared saunas, cryotherapy, complicated morning routines, a deprivation diet, and use supplements.
But we already know makes the biggest difference – social connection, movement, sleep, no smoking, and eating fruits and vegetables.
There’s no single way you should eat.
What you eat should promote good health, and you should enjoy it!
A diet consisting of a balance of nutrients isn’t intended to help you lose weight, but to help you live a healthier life. Weight loss (fat loss) and building muscle can be a byproduct of a healthy way of eating.
Take a short walk after dinner to end the day in the most heart ❤️ healthy way possible.
Love,
Polli
GREEN GODDESS SALAD WITH ROASTED CHICKPEAS
INGREDIENTS:
- 16 oz mixed greens
- 1 cup arugula
- 2 avocado sliced
- 1 zucchini, spiralized or cut into thin spheres
- 6-8 baby bella mushrooms, sliced
- 1 bunch of asparagus, seasoned and baked
- 15 oz chickpeas, seasoned and roasted
- handful of kalamata olives
- spoonful of hummus, optional
- vegan ranch dressing or lemon juice to top
- 1 tbsp avocado oil to massage greens with
Roasted Chickpeas And Asparagus:
- 1-2 tbsp avocado oil
- salt/pepper to taste
- onion/garlic powder to taste
- parmesan cheese, optional
DIRECTIONS:
- Preheat oven to 400 and line 2 baking sheets with parchment paper.
- Drain and rinse chickpeas and place them on the baking sheet.
- Pat them dry with a paper towel then drizzle with 1 tbsp avocado oil and sprinkle with all the seasonings.
- On the separate baking dish line the asparagus up and season them the same way you did the chickpeas. You can hold off on the parmesan if you’d like.
- Bake for 20-25 minutes.
- While that’s baking get all your greens together. Place it all in one bowl and when the chickpeas and asparagus are done throw them in and mix it up good. Serve right away (with a side of hummus) and vegan ranch dressing.
GRILLED SALMON WITH CILANTRO-GINGER SAUCE
INGREDIENTS:
Cilantro Ginger Sauce
Salmon
DIRECTIONS:
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To prepare sauce: Whisk oil, lime juice, cilantro, fish sauce, chile (or jalapeño), ginger, honey, and garlic in a small bowl. Reserve 1 Tbsp. of the sauce in a separate small bowl to use for basting.
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To prepare salmon: Preheat grill to medium-high (see Tip). Pat salmon dry with paper towels. Rub oil all over the salmon. Sprinkle both sides with pepper and salt. Place the salmon on the grill, skin-side up. Grill until the salmon lifts from the grates without sticking, about 6 minutes. Flip the salmon and brush with the reserved 1 Tbsp. sauce. Cook until the salmon lifts from the grates without sticking and flakes with a fork, 1 to 2 minutes more. Serve with the remaining sauce.
HEALTHY VALENTINE’S DAY CUPCAKES – GLUTEN FREE & DAIRY FREE
INGREDIENTS:
Cupcakes
- 1 1/2 cups almond flour
- 1/2 cup cassava, oat, or almond flour
- 1/2 cup cane, coconut sugar or other granulated sweetener of choice
- 1/3 cup unsweetened cocoa powder
- 1 tsp baking soda
- 1/4 tsp sea salt
- 3 eggs room temperature
- 2 tbsp coconut oil melted
- 1/2 cup almond milk or plant based milk room temperature
- 1 tsp vanilla NOTE if you’re following the recipe in the link they forgot the vanilla!)
Frosting (filling):
- 1/4 cup vegan butter
- 2-3 cups powdered sugar
- 3 tbsp almond milk
- 3/4 cup powdered freeze dried strawberries freeze dried strawberries blended up
Chocolate Ganache
- 4 oz chopped dark chocolate dairy free
- 1/2 cup Native Forest Coconut Milk
Toppings
- sprinkles
- strawberries
DIRECTIONS:
Preheat the oven to 350 F and prepare a cupcake pan with 12 liners and set it aside.
Place the flours, sugar, cocoa power, baking soda and salt into a mixing bowl and stir until combined and then it set aside.
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In the bowl of a stand alone mixer (or a large mixing bowl), beat the eggs, coconut oil, almond milk and vanilla until combined. Add in the dry ingredients and mix until a batter forms. Distribute the batter between the cupcake liners and bake the cupcakes for 19-22 minutes and toothpick comes out clean. Don’t overbake them or they will end up dry.
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While the cupcakes are cooling, place the vegan butter into a mixing bowl and use a handheld mixer to beat the butter for 1 minute and fluffy. Add in the powdered sugar and milk and then beat until combined. Add in the powdered freeze dried strawberries and continue mixing until well blended. Transfer the frosting to a piping bag.
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Use a knife to cut a hole from the top of the cupcake at an angle so the piece you cut is the shape of a cone. Cut the tip off of the cone peice and fill the hole with frosting. Place the cupcake piece back on top of the frosting. Repeat this process with all of the cupcakes.
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Place the chopped chocolate into a heat proof bowl and set it aside. Place the coconut milk into a small pot over medium-high heat. Bring the milk to a boil and then pour it over the chocolate. Let it stand for 5 minutes before stirring the chocolate and milk together until smooth. Let the chocolate ganache cool for 5 minutes. Dip each cupcake in the chocolate. Let them cool for 5 minutes and then dip them again. Top the cupcakes with sprinkles or sliced strawberries. Enjoy!
xo Polli
