SUPERFOOD RECIPES. Wendy Mendoza

Transcription

1 SUPERFOOD RECIPES 1 Wendy Mendoza

2 Every choice we make is either moving us toward our goals or away from them. 2

3 Superfood Recipes Wendy Mendoza 3

4 4

5 ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED IN ANY FORM WITHOUT WRITTEN PERMISSION OF WENDY MENDOZA OF MY HEALTHY PASSIONS. THIS BOOK IS NOT INTENDED AS A SUBSTITUTE FOR MEDICAL ADVICE. PLEASE CONSULT A QUALIFIED HEALTH CARE PROFESSIONAL FOR INDIVIDUAL HEALTH AND MEDICAL ADVICE. 5

6 6

7 smoothies & elixirs healthy chocolate milkshake blueberry smoothie nectarine smoothie watermelon juice kale, avocado & lime smoothie my favorite green smoothie spirulina superfood shots chocolate superfood elixir peppermint chocolate elixir lemon drop mocktail blueberry banana superfood smoothie banana blueberry goji smoothie green pear smoothie orange delight smoothie simple raspberry smoothie cantaloupe & coconut simple green blueberry smoothie superfood banana avocado spirulina smoothie chocolate elixir low sugar smoothies & elixirs 7

8 8

9 9

10 A Healthy Chocolate "Milkshake" serves 1 Ingredients: 2 cups unsweetened almond milk, cashew milk or other nut milk 1/2 cup cashews 1 tablespoon cacao 1/2 teaspoon vanilla extract 4-5 drops liquid stevia 1 teaspoon maca 1/2 teaspoon cinnamon 1 cup ice blend 10

11 Blueberry Smoothie serves 1 Ingredients: 1 cup blueberries 1-2 cups unsweetened vanilla almond milk 1 cup kale or spinach dash nutmeg ice blend 11

12 Nectarine Smoothie serves 1 Ingredients: 1 nectarine chopped 1 date pitted 1-2 cups unsweetened vanilla almond milk 2 teaspoons sunflower seeds 2 teaspoons cashews 1/2 teaspoon cinnamon 1/2 teaspoon coconut extract 1/4 teaspoon reishi extract or powder ice blend 12

13 Sunflower seeds are an excellent source of vitamin E. Blueberries are considered low on the glycemic index. Cashews are rich in the amino acid tryptophan = mood booster. 13

14 Watermelon Juice serves 4 I love fresh watermelon juice on a hot summer day. is is easy and refreshing. It s makes for a great mocktail (mocktails are cocktails without the alcohol). Ingredients: 1 watermelon 1-2 tablespoons fresh mint leaves juice of one lime Directions: Cut away watermelon rind. Cut watermelon into large chunks. Place watermelon, lime and mint in blender and mix well. Strain mixed juice through a fine strainer. Serve with ice. Garnish watermelon juice with fresh mint leaves. Watermelon contains lycopene which is an antioxidant. 14

15 Kale, Avocado & Lime Smoothie serves 1 Ingredients: 1 avocado 1-1/2 cup coconut water 1 lime peeled 1/4 cup unsweetened dried coconut or fresh coconut meat 1 cup kale 1 green apple 3 stalks celery ice blend 15

16 16

17 My Favorite Green Smoothie serves 1 Ingredients: 1 avocado 1/2 cucumber 1/2 lemon peeled 1 cup kale or spinach 1-1/2 cup coconut water pinch of salt 1/2 green apple ice blend 17

18 Leave the skin on the cucumber to get all the great nutrients from the skin. 18

19 Spirulina Superfood Shots serves 1 When I need a jolt of energy, I ll make these. I love adding spirulina to my smoothies. If you re up for pure energy, this is the shot for you. Spirulina can be found in most health food stores, usually in the vitamin section. It s a blue-green algae that s packed with nutrition. It s available in powder form and capsules. Ingredients: 1 teaspoon spirulina 1 lemon quartered 1 cup water 1/2 cup ice Directions: Add water, ice and spirulina to blender and mix well. I like to serve with a lemon wedge on the side. 19

20 20

21 Chocolate Superfood Elixir serves 1-2 I gave up coffee several years ago. However, I love the morning ritual of coffee. is is now one of my morning rituals and I love it. It s packed with superfoods and it s delicious. Ingredients: 2-4 cups pau d arco tea or black tea 1 tablespoon raw cacao 1 tablespoon maca 1 tablespoon coconut oil 1/2 teaspoon vanilla extract 1/2 teaspoon cinnamon 1 teaspoon raw honey or 4-5 drops liquid stevia 1/4 cup shredded dried coconut unsweetened 1 banana Directions: First, brew the tea. I make 4 cups at a time and keep hot. Meanwhile, add all ingredients, except tea to your blender. 21

22 Once the tea is finished brewing, you will add the hot tea to the blender with all the other ingredients. Blend well, pour into a mug and enjoy. Maca is rich in vitamin B, C & E. 22

23 Peppermint Chocolate Elixir serves 1-2 Ingredients: 2-4 cups brewed tea such as *chaga, pau d arco or black tea 1/8 teaspoon peppermint extract 1/8 teaspoon vanilla extract 1-1/2 tablespoon raw cacao 1/2 cup raw cashews 1 teaspoon coconut oil or coconut butter 1 dropper full of liquid raspberry chocolate stevia or plain stevia Direction: First, brew tea and keep hot. Meanwhile, add all ingredients, except tea, to your blender. Once the tea is finished brewing, you will add the hot tea to the blender with all the other ingredients. Blend well, pour into a mug. *Chaga is a mushroom and it s been said it s one of the most powerful superfoods available. Last year when traveling I found ground chaga and I use it to brew tea. Simply add the chaga to water and brew like any other tea, strain off the chaga and drink the liquid. If you can t find chaga locally, you can find it online. 23

24 24

25 Lemon Drop Mocktail serves 1 Lemon drop anyone? Mocktails can be so much fun to make and you get all the great taste without the drawbacks of alcohol. Ingredients: 1-1/2 cup water juice of 1 lemon 2 tablespoons raw honey ice Directions: Add all ingredients to a cocktail shaker, shake, strain and serve. Lemons are highly alkalizing & rich in vitamin C. 25

26 Blueberry Banana Superfood Smoothie serves 1 Ingredients: 1 banana 1 cup raspberries 1-1/2 cup unsweetened almond milk 1 teaspoon spirulina powder 1/4 cup goji berries ice blend Goji berries are packed with antioxidants & compounds rich in vitamin A. 26

27 Banana Blueberry Goji Smoothie Serves 1 1 banana 1 cup blueberries 1 cup spinach 1/4 cup goji berries 1-1/2 cup unsweetened almond milk ice blend and top with extra goji berries 27

28 Green Pear Smoothie serves 1 Ingredients: 1 pear 1-1/2 cup unsweetened vanilla almond milk 1 cup spinach 1 tablespoon maca ice blend 28

29 Orange Delight Smoothie serves 1 If your not in the mood for a green smoothie, try an orange smoothie. is is delicious. Ingredients: 1 whole orange peeled, seeds removed juice of 1/2 orange 1 cup unsweetened vanilla almond milk 1/2 cup fresh *coconut meat 1/2 teaspoon cinnamon ice blend *look for coconut meat in the frozen section of your local market or buy whole coconuts and remove the meat. If you cannot find coconut meat, use coconut milk. 29

30 30

31 Simple Raspberry Smoothie serves 1 Ingredients: 1 cup raspberries 1-1/2 cup unsweetened vanilla almond milk 1 teaspoon spirulina reishi extract (optional) 1 cup kale ice blend 31

32 32 In ancient times, reishi has been thought to be a miraculous mushroom so powerful that those who could obtain it would go through an entire rejuvenation of the body.

33 Cantaloupe & Coconut serves 1 Ingredients: 1 cup fresh cantaloupe 1/2 cup coconut milk 1 teaspoon maca ice blend 33

34 Simple Green Blueberry Smoothie serves 1 Ingredients: 1/2 cup blueberries 1-1/2 cup unsweetened almond milk 1 cup kale reishi extract (optional) ice blend 34

35 Superfood Banana Avocado Spirulina Smoothie serves 1 Ingredients: 1 banana 1 cup unsweetened vanilla almond milk 1/2 avocado 1 tablespoon maca 1 tablespoon cacao 1 tablespoon spirulina 1 tablespoon chia seeds ice blend 35

36 36

37 Chocolate Elixir Low Sugar Alternative serves 1-2 I eliminated the bananas from this original recipe to lower the sugar content. Ingredients: 2 cups brewed chaga tea (you can use your favorite tea, chaga can be hard to find. Earthy teas works best for this drink like pau d arco, black tea or chaga) 2 tablespoons raw cacao 3 tablespoons unsweetened dried coconut 1 tablespoon maca 3 tablespoons raw cashews 1 teaspoon cinnamon 6 drops raspberry stevia (you can add any stevia you like) 1 tablespoon coconut oil Directions: Brew tea and while brewing add all other ingredients to blender. When tea is finished brewing, add to blender and mix well. Sprinkle cinnamon on top of drink, just before serving. 37

38 38

39 Everyday try to be just a little better than the day before 39

40 desserts raw coconut chocolate mousse chocolate chia morning pudding pre-workout chia pudding vanilla orange chia pudding raw strawberry cheesecake hazelnut chocolate chia pudding nectarine with chocolate crumbles chia energy bars coconut chocolate chip raw ice cream oatmeal energy bars vegan chocolate avocado pudding with cashew cream cardamon chia pudding raw doughnut holes superfood lavender lemon balls fig chia hazelnut pudding simple baked figs with honey mini raw caramel apples bites candied walnuts desserts 40

41 41

42 Raw Coconut Chocolate Mousse & Raspberries serves 4 Ingredients: 1 cup fresh coconut meat 1 teaspoon vanilla 1/4 cup raw honey 1 tablespoon cacao 2 tablespoons cacao nibs 1/2 cup fresh raspberries 42

43 Directions: Blend together all ingredients, except raspberries and cacao nibs, in a high speed blender to make pudding. Keep blending until you get a pudding consistency, this may take a few minutes. Mash fresh raspberries in bottom of a glass container and layer coconut pudding on top. Last, sprinkle with cacao nibs. 43

44 Chocolate Chia Morning Pudding serves 1 Ingredients: 1 cup unsweetened almond vanilla milk 4 tablespoons chia seeds 1 tablespoon raw cacao 1/2 teaspoon cinnamon dash vanilla extract 1/2 teaspoon agave or honey Directions: Mix all ingredients well, until smooth and let sit in the refrigerator 30 minutes - overnight, stir occasionally. 44

45 45

46 Pre-Workout Chia Pudding Serves 1 Ingredients: 2-1/2 tablespoons chia seeds 1 cup unsweetened vanilla almond milk 2 tablespoons raw cacao 5 drops liquid vanilla stevia 1/2 teaspoon cinnamon 2 tablespoons vegan protein powder (or protein powder of your choosing) Directions: Mix all ingredients together well and let sit 30 minutes - overnight. You can leave it like this or I personally love to blend in a high speed blender to create a smoother texture. Last, sprinkle cinnamon on top just before serving. 46

47 47

48 Vanilla Orange Chia Pudding serves 1 Ingredients: 1 cup unsweetened vanilla almond milk 3 tablespoons chia seeds 1 teaspoon maca 1/2 teaspoon coconut extract 4 drops vanilla stevia zest of 1/2 orange juice of 1/2 orange Directions: Mix almond milk, coconut extract, maca, stevia, orange juice and orange zest in a bowl. Blend well and add in chia seeds. Stir well and place in the refrigerator for a minimum of 30 minutes to overnight to allow chia seeds to gel. Stir occasionally. Remove, stir well and enjoy. 48

49 49

50 Raw Strawberry Cheesecake serves 6-8 Crust Ingredients: 1 cup macadamia nuts 1/2 cup walnuts 1/2 cups dates 1/4 cup dried coconut 1 tablespoon raw cacao 1/4 teaspoon cinnamon pinch salt Filling ingredients: 3 cups cashews 1/2 cup lemon juice 3/4 cup melted coconut oil 1/2 cup honey 1 teaspoon vanilla 1/2 cup water 2 cups chopped strawberries 50

51 Directions for crust: Place nuts, dates, cacao, cinnamon and salt in a food processor and process until well mixed. Next sprinkle the coconut flakes in the bottom of a glass pie pan. Press the nut mixture into the pie pan to create the crust and press until it s packed firm, set aside. Directions for filling: Place all filling ingredients, except strawberries into a blender and mix well until creamy. Add more water if needed. Remove mixture and place into a bowl and slowly fold in chopped strawberries. Next, pour mixture into pie pan over pie crust. Place into the freezer for one hour. Just before serving, mix fruit topping and layer on top of cake. Fruit topping ingredients: 2 cups frozen organic strawberries 1/2 cup dates Mix in a food processor or blender and place on top of cheesecake. 51

52 Hazelnut Chocolate Chia Pudding serves 1 Ingredients: 1 cup hazelnut milk 3 tablespoons chia seeds 2 tablespoons honey 1-1/2 tablespoon raw cacao powder 2 tablespoons chopped walnuts Directions: Add hazelnut milk, chia seeds, cacao and honey to a small bowl and mix well. If you have a mason jar, place in a jar and shake well. Place in the refrigerator for 30 minutes - overnight, stirring occasionally. Add the chopped walnuts on top just before serving and enjoy. 52

53 53

54 Nectarine with Chocolate Crumbles serves 2 Ingredients: 2 nectarines sliced 3/4 cup dates 2 tablespoons melted coconut oil 1/2 cup raw almonds 1-1/2 tablespoon raw cacao powder 2 tablespoons dried coconut Directions: Slice nectarines and set aside. Next, add dates, coconut oil, almonds and cacao powder to a food processor and process until well blended. Spoon mix over the sliced nectarines and sprinkle with dried coconut. 54

55 55

56 Chia Energy Bars serves 6-8 Ingredients: 1-1/2 cup pitted dates 1/3 cup raw cacao powder 1/3 cup chia seeds 1/2 teaspoon vanilla extract 1/4 teaspoon coconut extract 1/2 teaspoon melted coconut oil Directions: Puree dates in a food processor until creamy and paste like. Next, add the remaining ingredients to the food processor until well combined. Lay a sheet of parchment paper out flat and pour mixture onto paper. Add another layer of parchment paper on top and form into a 1/2 inch thick square, keep pressing the mix together until you get an uniform shape. Fold the parchment paper over the form and place in the refrigerator for at least 1 hour. Remove and cut into squares. 56

57 57

58 Coconut Chocolate Chip Raw Ice Cream serves 4 Ingredients: 1 cup cashews 2 cups coconut meat 1/2 cup raw honey 2 teaspoons vanilla extract 1/4 teaspoon sea salt 1/4 cup coconut oil 1 tsp maca powder 3 tablespoons cacao nibs Directions: Mix all ingredients, except cacao nibs, in a blender until creamy, then add to your ice cream maker and follow the ice cream maker manufacturers instructions. When done, add 3 tablespoons raw cacao nibs and gently fold into 58

59 mix. If you do not have an ice cream maker, you can place the mixture in a covered glass container and freeze for 1 hour. Remove and stir before serving. 59

60 Oatmeal Energy Bars serves 8 Ingredients: 1/2 cup raisins 6 tablespoons gluten free oats 1/2 cup walnuts 1/8 teaspoon salt 1/4 teaspoon vanilla extract 1/4 teaspoon cinnamon Directions: First, blend oats in a food processor. Next, add remaining ingredients and blend well. Last, form into small balls. Enjoy immediately or keep these in the refrigerator for 3-4 days. 60

61 61

62 Vegan Chocolate Avocado Pudding with Cashew Cream serves 4 2 ripe avocados 1-1/2 tablespoon melted coconut oil 1/4 cup maple syrup 2 dates soaked for 30 minutes 1/2 cup raw cacao powder 1/2 teaspoon cinnamon 1-1/2 teaspoon vanilla extract 1/2 cup unsweetened almond milk cacao nibs for topping Directions for pudding: Add all ingredients, except cacao nibs, to a food processor or blender and blend until the texture is smooth and creamy. Cashew Cream: 1 cup raw cashews soaked for 30 minutes 2 hours 1/4 cup water 2 tablespoon maple syrup dash cinnamon 62

63 Directions: Add all ingredients to food processor or blender and blend until smooth and creamy, add more water if needed. Place chocolate mouse in container, top with cashew cream and sprinkle cacao nibs on top. 63

64 Cardamon Chia Pudding serves 1 Ingredients: 1 cup unsweetened almond milk 4 tablespoons chia seeds 2 tablespoons honey 1/4 teaspoon cardamon 1 tablespoon cacao 2 tablespoons raw cacao nibs 1 teaspoon shredded unsweetened coconut flakes Directions: Combine almond milk, chia seeds, honey, cardamon and cacao in a bowl or mason jar and gently mix. Place in the refrigerator for at least 30 minutes to let the chia seeds gel. You can let it sit overnight or for 2 days in the refrigerator well covered. Add cacao nibs and shredded coconut on top just before serving. 64

65 65

66 Raw Doughnut Holes makes 10 balls Ingredients: 1 cup shredded unsweetened coconut flakes 1/2 cup almonds 1/2 teaspoon vanilla 1 teaspoon cinnamon 1/8 tsp maca powder 1/8 teaspoon nutmeg pinch salt 6 dates pitted 2 tablespoons honey Ingredients Outer Coating: 1 teaspoon coconut palm sugar 1 teaspoon cinnamon 1 teaspoon shredded unsweetened coconut Directions: Place shredded coconut in a food processor and process for one minute, just to release oils. Next, add almonds, vanilla, cinnamon, 66

67 nutmeg and salt, process until well mixed. Last add dates, honey and blend until well mixed. Roll mix into small doughnut sized balls. Last, mix outer coating: Mix, coconut palm sugar, cinnamon and unsweetened shredded coconut and roll balls in mix. ese can be kept frozen for up for 30 days or enjoy immediately. 67

68 Superfood Lavender Lemon Balls makes 20 balls Ingredients: 3 cups *cashew flour 1/2 cup *almond flour 1 tablespoon lavender pinch nutmeg pinch cinnamon 1/2 teaspoon maca powder 1/2 teaspoon vanilla extract 2 tablespoon melted coconut oil 2 tablespoons honey 1/2 cup dried coconut 2 tablespoons lemon zest water as needed Directions: *Cashew flour & almond flour: using either a high speed blender or coffee grinder, mix until you get a fluffy flour like consistency. 68

69 Next, in a food processor, mix cashew flour, almond flour, lavender, nutmeg, cinnamon, maca, vanilla, melted coconut oil, honey, dried coconut and lemon zest. Roll mix into small balls. If they are not sticking together, add a tiny amount of water. Refrigerate for 30 minutes. ese keep for several days in the refrigerator. 69

70 Fig Chia Hazelnut Pudding serves 2 Ingredients: 1 cup hazelnut milk 4 tablespoons chia seeds 1 tablespoon honey 1-1/2 tablespoon raw cacao 5 fresh figs peeled and finely chopped Directions: Add all ingredients to bowl or mason jar and stir or shake well, place in refrigerator for 30 minutes - overnight. Stir or shake occasionally. 70

71 Simple Baked Figs with Honey serves 4 Ingredients: 10 fresh figs 1 teaspoon honey Directions: Preheat oven to 375 degrees. Cut fresh figs in half, place on a cookie sheet and brush or drizzle with honey. Place in oven and bake for minutes. Enjoy hot. 71

72 Mini Raw Caramel Apple Bites serves 8 Ingredients: 1/2 cup Medjool dates 1 tablespoon agave syrup 1 teaspoon melted coconut oil 1/2 teaspoon vanilla extract pinch salt 3 tablespoons of the water (as needed) 1/3 cup chopped almonds 2 organic granny smith apples lollipop sticks Directions for Raw Caramel: First, soak the dates in water for 30 minutes. In a food processor, combine the dates, agave, coconut oil, vanilla and salt. Process and add a tablespoon at a time of water until it is the desired consistency. You want the consistency to be sticky. 72

73 Prepare the apples: Using a melon baller, scoop a ball out of the apple. Push a stick into the peel side and roll in the raw caramel mixture. You may have to press the caramel onto the apple to help it stick. Next, sprinkle coated apples with the chopped almonds. Last, prepare the ganache to drizzle over each apple. Chocolate Ganache Ingredients: 1/2 cup honey or agave 1/2 cup raw cacao powder 2 tablespoons melted coconut oil Directions: Using a food processor, mix together honey and coconut oil until well combined, add more coconut oil if needed. Add in cacao powder and process until smooth, scraping down the sides as needed. Use immediately and drip over top of the almond coated caramel apples. Place coated apples on sheet of parchment paper or flat plate and enjoy. 73

74 Candied Walnuts serves 4 Ingredients: 1 cup of walnuts 1/4 teaspoon of cinnamon 1/4 teaspoon of nutmeg 1 tablespoon of melted coconut butter 3 tablespoons of honey pinch of salt Directions: Preheat oven to 325 degrees. Mix all the ingredients together until walnuts are well coated. Place walnuts on a non stick baking sheet lined with parchment paper and bake for minutes or until the nuts start to brown. Cool for 10 minutes and enjoy. ese are delicious to eat as a snack or place on fresh salads. 74

75 75

76 About Wendy Wendy Mendoza is a certified holistic health coach and the founder of My Healthy Passions. She is a graduate from e Institute for Integrative Nutrition, a trained hormone specialist and a certified 200 hour yoga instructor. She works with clients to help them lose weight, feel more energetic and healthier. In 2011, I was diagnosed with adrenal fatigue. I hadn't even heard of this before, but I knew something was wrong when I felt like I needed two naps a day. I never felt rested and I couldn't focus. I was gaining weight even though I had a clean diet and wasn't eating much. My skin looked terrible and I looked older than I was. I had really great eating habits. I didn't eat fast food. I didn't drink sodas or even coffee. I ate mostly an organic, plant based diet with very little animal protein. I started almost everyday with a super healthy green smoothie, salads for lunch and healthy dinners. All healthy habits, right? I knew something was missing and I wanted to dive in and figure out how I could heal myself holistically. I enrolled into the Institute for 76

77 Integrative Nutrition and started to learn things I had never been introduced to before. ings which were science based. I started to apply these to my eating style and everything started to shi for me. I now have no symptoms of adrenal fatigue. My energy level is higher than it's been in years. My skin cleared up and I lost weight. I focus more clearly. Basically, I feel great and when you go through times when you don't feel so great, you learn the value of your health. Our health is important and it can call attention to what's needing a shi. is is why I'm so passionate about sharing this with you. If you don't feel great, you absolutely should. If you don't have clear radiant skin, you can. If you are holding onto extra weight and trying hard to lose it but can't, you can. All the best, Wendy 77

78 78