Almond Pancakes

Almond Pancakes

I love almonds and I love pancakes, both together and that too healthy, is surely a dream come true right ?

My most simple and delicious almond pancake recipe below. This makes an excellent choice for school meals, kids will love you forever!


Prep time : 10 minutes

Cooking time : 5 minutes

Serves 4

What’s in it ? 

1 egg

1 1/2 cups almond, rice or soy milk

1/4 cup coconut oil

1 3/4 cups oat

1/2 cup almonds, finely chopped

1 Tsp non-aluminum baking powder

1/2 Tsp sea salt

How to ?

Mix egg, milk, and oil in a medium-size bowl.

Mix flour, almonds, baking powder, and salt into a small bowl.

Combine dry ingredients into the wet ingredients.

Mix until dry ingredients are moistened.

Using a 1/4 – 1/2 measuring cup, drop pancakes onto a lightly oiled skillet, and cook until golden brown on both sides.

Serve warm with maple syrup or honey.

Enjoy!

Kritika x

Thai Quinoa Recipe

Thai Quinoa Recipe

This simple Thai Quinoa dish can be eaten on its own or as a side to a main dish.

Quinoa is a super healthy pseudo grain and is a perfect replacement to rice. It has a nutty flavour and a fluffy texture and tons of nutrients. 1 cup of Quinoa contains:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.

Prep time: 5 minutes

Cooking time : 15-20 minutes

Serves 4

INGREDIENTS 

1 cup dry roasted quinoa

2/3 cup coconut milk

1 cup water

Pinch of salt

1/2 cup red pepper, diced

2 cloves garlic, minced

HOW TO ?

Rinse quinoa.

Bring coconut milk and water to a boil.

Add quinoa, salt, and garlic.

Bring back to a boil, cover, and reduce heat.

Cook for 12-15 minutes or until the liquid is absorbed.

Remove from heat and stir in red peppers and sesame oil.

Let sit covered for 5 minutes then serve.

Please leave a comment and let me know if you like this recipe!

Empowering You,

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Delicious Smoothie Bowl Recipe

Delicious Smoothie Bowl Recipe

Ever heard of the saying “We Eat with our eyes”?

Well, it works. I personally love eating food that not only tastes good but looks good too. Of course garnishing food everyday is not a priority in our busy day to day lives but once in a while it is worth investing the time to make our food look special, lay out the table, put your phone away and sit and eat mindfully. No distractions!

Why not give this a try during your 7 Day Smoothie challenge? Click here to sign up today! 

Smoothie bowls are the biggest breakfast trend out there and for good reason, filled with nutritious and delicious flavours, they make healthy look so good! All you need to do is add less of the liquid and more of the other yummy stuff to get the consistency right! Then top it off with your favourite garnishes and enjoy! Go nuts with with delicious additions like chia seeds, goji berries, almonds, blueberries and so many more.Try this amazing recipe and let me know what you think x

CHERRY CREAMY DREAMY

1 cup Spinach

1 cup almond milk

1/2 cup cherries

1 banana

1 tsp Chia seeds

Blueberries, almonds and rasberries for garnish!

Don’t forget to snap a picture and share on Empowered Healthy Living with Kritika.

Empowering You,

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Vegan Kidney Bean Paste

Vegan Kidney Bean Paste

This vegan kidney bean paste is one of my favourites healthy dips. Its super easy and delicious and can be made in no time at all! You can make these to eat with snacks or as a dip for your next dinner party! Its healthy and packed full of nutrients.

I cup of kidney beans has up to 15 gms of protein. An amazing source of vegetarian protein.


Prep Time : 15-20 minutes

Serves : 6

What’s in it ?

2-3 cups cooked kidney beans plus 1/4 cup bean liquid

3 tbsps brown rice vinegar

2 cloves garlic

3 tbsps olive oil

1 tbsp flax seed oil

1/2 tsp sea salt

1/4 cup minced cilantro

1/4 cup minced green onions

How to ?

Combine 2 cups of beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender.

Process until smooth and creamy. If you want a thicker dip and the extra cup of beans 1/4 cup at a time until you reach the desired consistency.

Transfer to a bowl.

Add salt, cilantro and green onions and mix with a spoon.

Taste and adjust seasonings as necessary.

Serve with cut up veggies or chips.

Tip : You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid. 

My 28 Day Mind-Body Reset contains 85 chef created recipes full of foods that will nourish your body and mind.

So, if you’re ready to:

  • Lose weight quickly and easily – just by making smart choices (instead of depriving yourself)
  • Ditch old habits that don’t serve you anymore
  • Kick those quick fixes with 0 results to the curb
  • Stop buying book after book, doing diet after diet, and still not experiencing the changes you desire
  • Uncover more happiness, more energy, and a feeling of total balance throughout the day
  • Live a life free from confusion about what to eat, where you feel completely in control of your body and mind

Read more about the 28 Day Mind-Body Reset here.

What are your favourite high vibration foods ? What foods nourish you and make you feel good ? I would love to hear from you.

Empowering you,

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What Are Superfoods + 5 Superfood Filled Recipes

What Are Superfoods + 5 Superfood Filled Recipes

Superfoods are a special category of foods found in nature. By definition, they are sparse in calories and dense in nutrients, meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of antioxidants and essential nutrients we need but cannot make ourselves.

The most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!

Top 10 Superfoods:

  • Apples
  • Blueberries
  • Beets
  • Avocados
  • Kale
  • Kiwi Fruit
  • Lentils
  • Sweet Potatoes
  • Walnuts
  • Wild Salmon

These nutritional, powerhouse foods are loaded with nutrients crucial to a healthy, long life.

If you can include a variety of them in your diet every day, I promise they will change your life!

I have also included a few of my favourite superfoods that you may or may not have tried:

Chia Seeds

Ancient cultures throughout Central America have long enjoyed chia seeds as a key part of their food and medicine. The seeds were even used as currency. Chia seeds are loaded with omega fats, protein, antioxidants, and dietary fiber. They have a mild nutty flavor and, since they absorb liquid, they’re ideal for hydration and feeling full. Chia Pudding Recipe.

Hemp Seed

Hemp is a well-balanced, vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients, including abundant fiber, chlorophyll, vitamins, and omega-3 and -6 essential fatty acids. Sprinkle hemp seeds on salads and add them to smoothies for added protein. Just 3 tablespoons of hemp seeds will add 11 grams of protein to your smoothie. Hemp Smoothie Recipe.

Raw Cacao Nibs

Nature’s chocolate chips. Cacao nibs are made from pure cacao beans that come straight out of the tropical cacao fruit. Cacao was a culinary treasure to Mesoamericans for thousands of years and touted as the “Food of the Gods” for its superior nutritional profile and exceptional flavor. Make a trail mix with shredded coconut, raw cacao nibs, dried cranberries, and a nut of your choice. Superfood Smoothie Recipe.

Maca

Maca is a potent, ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, and combat fatigue. The maca root was prized throughout the Incan empire for its adaptogenic-like qualities that enable it to nourish and balance the body’s delicate endocrine system and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function, helping to balance hormones and increase fertility. Add maca to smoothies for an extra energy boost. Hot Maca Recipe.

Maqui Powder

The purple Chilean maqui berry is one of the most antioxidant-rich foods. It contains an abundance of vitamin C, calcium, iron, potassium, anti-aging anthocyanins and polyphenols, and anti-inflammatory compounds. Navitas Naturals Maqui Powder has a tart, fruity flavor that’s a delicious addition to juices, smoothies, and desserts.

Goji Berries

Goji Berries provide a number of important macronutrients, including carbohydrates, protein, healthy fats, and soluble fiber. There’s even more to this sweet, little, red berry including 18 amino acids, free-radical fighting antioxidants, carotenoids, vitamins A, C, and E, and more than 20 other trace minerals and vitamins including zinc, iron, phosphorus, and riboflavin (B2). Ounce-for-ounce, goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach. Munch on these goodies as your afternoon snack. Goji Berry, Kale and Quinoa Salad Recipe.

Give one of these superfoods a try today to super charge your day!

The 28 Day Mind-Body Reset contains 85 chef created recipes full of foods that will nourish your body and mind.

So, if you’re ready to:

  • Lose weight quickly and easily – just by making smart choices (instead of depriving yourself)
  • Ditch old habits that don’t serve you anymore
  • Kick those quick fixes with 0 results to the curb
  • Stop buying book after book, doing diet after diet, and still not experiencing the changes you desire
  • Uncover more happiness, more energy, and a feeling of total balance throughout the day
  • Live a life free from confusion about what to eat, where you feel completely in control of your body and mind

Read more about the 28 Day Mind-Body Reset here.

What are your favourite superfoods ? Leave me a comment below. I would love to hear from you!

Empowering you,

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Cilantro Mango Chicken

Cilantro Mango Chicken

Mango season is here and all I really want to do is eat mangoes all day! Unfortunately, I cant! But pairing it with healthy meals is another great way to sneak some on to my plate.

Try this very delicious super easy recipe and let me know how it goes in the comments below!


Prep Time : 30 minutes

Cooking Time : 30 minutes

Serves 2

What’s in it ?

2 whole skinless, boneless chicken breasts butterflied

8 oz plain yogurt

1/4 cup cilantro, finely chopped

1/2 cup fresh lime, juiced

Dash of cayenne pepper

1 cloves fresh garlic, minced

1 large ripe mango, peeled, finely diced

1 small red pepper for garnish ( Optional )

How to ?

Preheat oven to 375° F.

To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book.

Combine 1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.

While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.

Bake chicken in a glass baking dish for 25-30 minutes.

Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.

Garnish with more cilantro, chopped peppers and lime and season to taste.

Tip : Pair with some wild rice on the side.

Kritika x

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