3 Min Clean Green Salad

This is how all fast food should be: Fast, easy, healthy, cleansing, energy providing & nourishing. You can literally make this in 3 minutes.  Its incredibly satisfying and rich in nutrients.

I love when I bite into a salad and every bite is uniform in taste, texture and nutrition. This salad does just that.  

By using beans and hummus with no added oil or fat, I can then use my favorite oil, flax-seed.  Flax seed oil is one of the best sources of clean Omega 3 fatty acid.  Plus this is a very hearty combination.  So your tastebuds and waistline will agree. 

This is a fast recipe.  That means, the individual amount of each ingredient is not important.  You don't need exact measurements.  You can eye everything.  More or less of any ingredients makes no difference.

Ingredients: 

• 2 cups Kale, washed and cut up
• 1/3 cup Fat-free, low soduium, organic refried (black or pinto) beans in a bpa-free can.
• 1/3 cup Oil-free hummus (homemade or store bought)
• 2 tablespoons Flax seed oil
• Sprinkling of Hemp seeds
• Spinkling of Himalayan Salt
• (Optional: touch of hot sauce)

Method:

1. Mix everything together in a bowl. 
2. Plate it and eat it. 

Immunity Broth - The Holiday Edition

Tis the season to not get sick! With the weather outside getting frightful, now's a good time to boost your immune system and stay healthy all season long.  So, let the chestnuts roast on an open fire and have yourself a very merry immunity broth! 

(Drops mic...) Seriously speaking though, with the holiday's in full effect, taking some "me" time and making some healthy meals can really save you from getting run-down.  This super easy immunity broth is definitely a Foolproof Eats you can make in a jiffy with a few ingredients.  The onion, garlic and turnips are supercharged foods to strengthen your body's defenses. So bring on the holiday parties!

NUTRITIONAL LOW DOWN

Turnips: Turnips are one of my favorite immune boosters.  For only 30 calories each, turnips will go to bat for you! Its a wonderful  nutritionally dense food, Turnips are chock full of Vitamin C.  Just 2 turnips provide as your daily recommended  amount of Vitamin C.  [They also contain a plethora of B-vitamins, folate, magnesium, and potassium.]

Onions: Onions have certain phytochemicals that allows vitamin C in your body to work.  So the turnips and onion work hand in hand to boost your immune system.  This onion and turnips in this broth are the perfect marriage to give your immune system an edge. 

Ingredients

• 1.5 onions, chopped  (Add more if you wish)
• 2 cloves garlic, cut in half (Add more if you wish)
• 3 Turnips (or 4!) washed and peeled.
• 1 TBL Dried basil (or your favorite herb)
• 1 Tablespoon olive oil
• 1.5 liters of filtered water
• 1/2 half cup of broccoli florets

Method

1. Briefly saute onions in a large pot with the olive oil.  Olive oil can't handle high heat, so saute for only a few minutes and keep heat lower so it won't smoke or burn. 
2. Add dried herbs, a pinch of himalayan salt, and garlic cloves. 
3. Add water and bring to a boil
4. Drop turnips in and allow it to boil until turnips become soft (about 30 mins)
5. When the broth is done, add in the broccoli florets and allow to cook for another 3 minutes.  You don't want the broccoli to get mushy, so 3 minutes is enough time.  
6. Enjoy!

Leftovers

This is great the next day and even if cold! Just add some fresh squeezed lemon juice and a dash of himalayan salt. 

5 Min Bowl of Anti-Inflammation

It's faster than fast food and will make a nutritional superhero out of you!

Think of this as the new fast food.  If you're like me, when you get hungry you want to eat and don't really want to spend time thinking about what and how.  What if you could make something in less than the time it takes to tie your shoelaces and it gave your body superhero power? Its not very far-fetched.  

Read The Nutritional Low Down below for all the ways this Fast Lunch will give you a superhero edge!

 

Ingredients:

The amounts of each of these ingredients are up to you.  Its all good for you, so use as much as your hungry for.  Its a foolproof recipe after all, so there are no rules!

*If you're questioning the use of canned beans, fear not! Canned beans are a nutritious way to provide cheap and fast beans. If you buy organic and BPA-free cans, which are becoming more prevalent, then you're fine.  

What about rinsing the beans? You actually don't need to. The liquid contains so many good for you minerals, you don't even need to drain and rinse it.  

Beans cause you digestive issues like flatulence? Not to worry. Canned beans make it easier for you to digest.  So no more flatulence and no more sitting around waiting for the beans to cook!

• Organic and BPA-free can* of lentils
• Organic spinach
• Optional: Any desired herbs 
• Organic flax seed oil 
• Himalayan salt 

Method:

1. Open a can of Bpa-free organic lentils (i know, very challenging) and put desired amount in a bowl.
2. Water sauté organic spinach or leave them raw and washed, then add to lentils. If you're feeling spunky you can add garlic or whatever herbs you have on hand. 
3. Since your lentils are cold, you can add flax seed oil.  Flax seed oil will get denatured if exposed to any sort of heat or light. Which makes it great for this recipe as your lentils are cold. 
4. OPTIONAL: You can lightly heat your lentils with your spinach, it will still only take you 5 minutes, but then skip the flax seed oil.  Try olive oil instead or no oil at all. 
5. Top with a bit of himalayan salt. 
6. CHOW DOWN

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The Nutritional Low Down

Lentils are a nutritional beast of a legume. Lentils come stocked with loads of fiber and protein for a very low amount of calories. 

The soluble fiber in lentils helps to keep you regular, detoxifies your body, lowers cholesterol, reduces the risk of heart disease, stabilizes blood sugar, and can keep you lean! 

Spinach is a leader in the leafy green category.  It's of the most nutrient-dense foods you can eat.  Meaning per bite of spinach you're getting more nutrients than almost any other food on the planet!

Spinach has phytonutrients and antioxidants that provide anti-inflammatory and anti-cancer benefits. Check this out: These spinach extracts have been shown to slow down cell division in human stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

Lentils & Spinach are a great plant based source of iron and folate.  Of the many things that your body needs iron for, did you know that iron deficiency could be what's causing your dark under eye circles?  Iron deficiency also causes a lack of energy.  So eat up!

Flaxseed oil is an amazing source of Omega-3 fatty acid which your body is in dire need of.  Omega-3 goes into your body and helps repair inflammation.  This anti-inflammatory property helps prevent chronic diseases like heart disease and arthritis. 

Flaxseed oil also has a 4:1 ratio of Omega 3 to Omega 6 fatty acids.  Your body needs to be consuming more Omega 3 than Omega 6 for a good balance. The typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this is a significant factor in the rising rate of inflammatory disorders in the United States.

Additionally, Flaxseed oil helps prevents depression and supports good brain health. Who here doesn't want to be happier and smarter?

xx, 

Your Resident Beetmaker, Shaina Simhaee

Pinto Bean Crackers

This is so simple and so filling, it'd be crazy not to make it. 

Ingredients

• 1 can pinto beans
• 2 tablespoons marinara sauce
• Two tablespoons of seeds of any kind - I used 1 Tbl pumpkin and 1Tbl chia
• 2 cloves of garlic
• 2 Tablespoons chopped onion

Method

1. Blend
2. Use a spoon to place on parchment paper. Spread it out so its thin. 
3. Bake at 400 degrees until crispy for about 40 minutes. (Every oven is different so take a peek after 30 minutes. You'll want it to be crispy, but not burn)

The Low Down

Although it has the consistency of a cracker, it has the satisfying effect of pinto beans.  Full of fiber, protein, and vitamins and minerals.  This low-glycemic "cracker" will sustain your energy and leave you full for hours! 

These are super great topped with White Bean Balsamic Hummus and work great as appetizers for a dinner party, a mid-day snack, or part of a wholesome meal.