Mind Body Wellness News Banana Coconut “Ice Cream” Ice cream is one of those foods that has gotten a bad reputation for being full of sugar and lacking nutritional value. It sure is tasty though, isn’t it? Well, you can actually make a healthy version with a great flavor and the same texture as ice cream using bananas! This recipe can be made quickly and easily any time and customized to your tastes. All you need to do is freeze the bananas ahead of time. I like to buy bananas when they’re on sale, peel them, chop them, and freeze the banana coins for smoothies or “ice cream.” Ingredients 4 cups chopped and frozen banana slices 1 cup chilled coconut milk 1/2 cup finely chopped coconut 1/2 tsp vanilla Instructions 1. Toss all ingredients in a food processor. 2. Blend until combined and smooth. 3. You’re done! It’s that easy.
Creamy Avocado and Tomato Sandwich There is nothing like a great sandwich filled
Mindful Eating Recipes
What's Inside: Banana Coconut “Ice Cream” Creamy Avocado and Tomato Sandwich Feta Stuffed Cherry Tomatoes Grilled Chicken with Cumin Homemade Eggplant Hummus Homemade Greek Yogurt Fudgesicles Lime, Coconut, and Curry Chicken Roasted Brussel Sprouts with Garlic Tuna Ginger Burgers Vegetable Quinoa Salad
with flavorful and natural ingredients. One of my favorite combos is avocado and tomato, but when you use hummus as a base it brings it all to the next level. You can buy any flavor of hummus you want. When buying it I like to go with sun dried tomato or garlic. Ideally I make it myself when possible, but we all know that sometimes life is a little too busy for that! Ingredients 2 slices of your favorite whole grain bread (I like something with sprouted wheat.) 1 roma tomato 1 avocado Hummus Instructions 1. Optional: Slightly toast your wheat bread.
2. Slice your tomato into round slices. 3. Cut your avocado in half. Wrap the side with the seed (leave the seed in to keep it fresh) and put it back in the fridge. Peel the remaining half and cut it into several strips. 4. Spread hummus over one of the pieces of bread. 5. Add enough tomato slices to cover the slide of bread. 6. Add 3-5 of the avocado strips. 7. Put the other piece of bread on top. 8. Enjoy!
Feta Stuffed Cherry Tomatoes Since starting mindful eating I’ve found that appetizers make for great snacks! Sometimes I even create meals out of a few appetizers. Why? The goal of an appetizer is to be small enough to eat in a bite or two but be bursting with flavor. Well, isn’t the goal of mindful eating to eat one bite at a time and enjoy the flavors and textures? Appetizers work perfectly. I love these feta stuffed cherry tomatoes because they have the tasty cheese mixing with the tomato but the red pepper flakes give a bit of kick. I’ve also tried an uncooked
version with parmesan and basil that was great. Ingredients 2 dozen cherry tomatoes Extra virgin olive oil Salt 1/2 teaspoon red pepper flakes 2 ounces feta cheese 2 Tbsp. chopped fresh mint Instructions 1. Turn on the broiler to preheat 2. Wash the tomatoes and cut the tops off of each one. 3. Use a small spoon to scoop out the innards. 4. Cut a small section off of the bottom of each. You only want to cut enough that they stand on their own. 5. Cover your pan with parchment paper. 6. Toss the tomatoes with olive oil and then stand them all up on the tray. 7. Chop your feta into 24 cubes. 8. Sprinkle tomatoes with salt and red pepper flakes.
9. Add a cube of cheese to each tomato. Push it down into the tomato without squishing it. 10. Broil until the cheese starts to brown. 11. Let them cool for about 5 minutes and then sprinkle with the chopped mint before serving.
Grilled Chicken with Cumin Cumin is a super spice. It’s also incredibly popular! In fact, the only spice used more often is black pepper. It’s commonly used in Mexican, Middle Eastern, North African, and Indian dishes but it’s also seen in foods from all over the world. On top of being absolutely delicious it’s been known to improve immunity, aid in digestion, and boost your energy! This chicken dish is a simple, flavorful, and uses a nice serving of cumin. Ingredients 4 chicken breasts 3 teaspoons extra virgin olive oil 1 teaspoon lemon juice 1 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/3 teaspoon pepper Instructions 1. Oil the grill and heat it up to medium-high.
2. Mix the oil and lemon juice in a small bowl and then rub it over each chicken breast. 3. Mix the dry ingredients in a bowl and then rub them evenly onto the chicken. Rub the seasonings into the meat a bit so they stick. 4. Cook the chicken for about five minutes on each side. 5. Perfect served on salad with a southwest dressing or with a side of corn and black beans.
Homemade Eggplant Hummus Hummus is a great food full of healthy fats and nutrients. The store bought is good but nothing beats homemade! You get to control the ingredients and proportions and it’s so much easier to connect with your food if you make it yourself. I know eggplant may sound a little weird here but the flavors mesh so well! Eggplant is one of those foods that a lot of people never try so this hummus is also a great way to introduce it to people. Ingredients 1 medium sized eggplant 3 tbsp. extra virgin olive oil 1 tbsp. tahini 2-3 cloves garlic 1 tsp fresh lemon zest
Juice of 2 lemons 1 can garbanzo beans, drained and rinsed Dash of salt Instructions 1. Preheat the oven to 450 degrees F. 2. Use one tablespoon of the olive oil to cover the outside skin of the entire eggplant. 3. Put the eggplant on a pan and bake it for 20 minutes. 4. Remove from oven and allow it to cool completely. 5. Remove all of the seeds from the eggplant and then cut the meat out of the skin. 6. Discard the eggplant skin and toss all of the ingredients in a food processor or blender and combine until they reach hummus consistency. 7. Serve with crackers, veggies, or use as a sandwich spread.
Homemade Greek Yogurt Fudgesicles You can buy fudge pops at the grocery store and they’re fairly low in calories compared to other ice cream but the flavor is always a
bit bland compared to making it from home. By using Greek yogurt you also get the extra benefit of these being a protein filled treat! The added protein makes them more nutritious and filling. Ingredients 1 1/3 cup semisweet chocolate chips 1 1/2 cup milk 1/3 cup unsweetened cocoa powder 2 tbsp. sugar 1 1/2 tsp vanilla extract 1 cup Greek yogurt (0% or 2% work best) Dash of salt Instructions 1. Heat milk, cocoa, sugar, vanilla, and salt in a saucepan over medium heat. 2. Whisk the mixture while bringing it to a simmer for around 5 minutes. The cocoa should be fully combined. 3. Add chocolate chips to a large mixing bowl and pour the hot mixture over them. 4. Let the chocolate mixture set for around five minutes and then mix the ingredients together. 5. Add the yogurt and combine well. 6. Once the mixture has cooled fully you can pour it into the popsicle
mold. Let them freeze for at least 4 hours.
Lime, Coconut, and Curry Chicken Adding spice is a great way to encourage you to savor your food. It’s harder to quickly eat something spicy! I also love the complex flavors that come from dishes using curry seasonings. They’re a great experience. Ingredients 4 boneless chicken breasts 3 tablespoons coconut oil 1 teaspoon lime zest 1 teaspoon ground cumin 1 teaspoon ground coriander 2 tablespoons low sodium soy sauce 1 teaspoon salt 2 teaspoons curry powder 1/4 teaspoon cayenne pepper 2 tablespoons sugar 1/2 cup chilled coconut milk Juice of half a lime 1 minced serrano pepper 1/3 cup fresh cilantro, chopped Instructions 1. Clean and trim the chicken breasts. 2. Mix all ingredients besides the chicken and cilantro in a small bowl. (Melt the coconut oil first.)
3. Put the chicken and sauce in a Ziploc bag and marinade in the refrigerator for 3-4 hours. 4. Once you’re ready to cook you’ll need a small saucepan and a grilling pan. 5. Pour the marinade into the saucepan and cook on medium heat. You want it to boil for about 1-2 minutes, stirring constantly. 6. Grill the chicken breast by cooking them until they’re browned on both sides. 7. Once the chicken is on the plate, drizzle it with the sauce and sprinkle with fresh cilantro.
Roasted Brussel Sprouts with Garlic Brussel sprouts are nutritious but generally underappreciated by a lot of people. I don’t really understand why though, they’re amazingly delicious, especially with a few seasonings! On top of that, roasting vegetables with garlic is always a winning decision. This is a simple recipe for a flavorful and vitamin packed side dish or snack. Ingredients 2 pounds fresh Brussel sprouts 1/4 cup olive oil
6 cloves of garlic, chopped 1 tsp salt 1/2 tsp pepper Instructions 1. Preheat the oven to 400 degrees F. 2. Carefully remove the stems from all of the Brussel sprouts. If there are browned or yellowed leaves you can remove those too. 3. In a large bowl combine all of the ingredients so the oil coats all of the Brussel sprouts. 4. Spread them out on your baking sheet. 5. Bake for 30 minutes, stirring every 7-10 minutes. 6. They’re done when they become golden brown.
Tuna Ginger Burgers The key to the powerful flavor of these burgers is the use of fresh tuna. Fresh tuna is just so much more flavorful and nutritious than canned tuna! When you’re preparing the burger be very careful not to over chop or overcook the tuna. It can turn great tuna into a gross mushy mess.
Ingredients 1 pound fresh tuna steak (albacore is a great choice) 2 tablespoons fresh cilantro 2 tablespoons chopped red onion 2 tablespoons mayonnaise (the kind made with olive oil tastes best here) 1 1/2 teaspoon fresh ginger, minced 1/2 teaspoon serrano pepper, minced Pinch of salt Olive oil Instructions 1. Chop the tuna into very small chunks and place in a mixing bowl. 2. Stir in the cilantro, red onion, mayo, ginger, serrano, and salt. It should be well mixed but don’t go overboard! You don’t want it to become mush. 3. Shape into patties. This recipe should make 3-5 patties. Chill in the refrigerator for one hour. 4. Heat up your pan on medium-high heat. Add in enough olive oil to coat the bottom and toss in the patties. Cook them for 2-3 minutes on each side. You want them to be browned but be very careful not to overcook them. Overcooked tuna is no good!
Vegetable Quinoa Salad This is a tasty, warm salad filled with amazing vegetables. You get tons of flavors, colors, and textures. It’s a mindful eater’s dream! All of these nourishing foods come together to create a tantalizing dish that will satisfy every sense. Ingredients 1 cup quinoa (Traditional is more flavorful but red has more nutrients and has a pretty color, you choose whichever you want!) 2/3 cup chopped white onion 1 1/2 cup chopped zucchini 1 cup chopped yellow squash 2 cups fresh green beans, chopped 8 cloves of garlic 1 Tbsp. lemon zest Juice of half a lemon 1/2 cup chopped walnuts Olive oil Instructions 1. Get a large baking tray or cooking sheet. Spread the onion, zucchini, squash, and green beans over the sheet and drizzle a bit of olive oil over them. 2. Wrap the garlic in tin foil and place it in the oven next to the tray of vegetables. 3. Roast the veggies at 400 degrees F for 25-30 minutes (until they’re all nice and soft).
4. Cook the quinoa the same way you normally do (or following instructions on the package) while the vegetables are cooking. 5. Grab your food processor and add in the roasted garlic, lemon zest, lemon juice, and a tablespoon of olive oil. Blend it all well. 6. Mix the quinoa, vegetables, and dressing in a bowl and serve while still hot. (It’s also pretty tasty chilled.)
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