Need A Salty Fix?

Once in a while, I like to have something a little salty, but I don’t want to eat potato chips or anything too greasy.  I decided to make some Kale Chips, and wow!  They were out of this world good!  My husband, Brett and my two girls, Reagan and Riley loved them.  

Kale Chips
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Cook Time
4 min
Cook Time
4 min
Ingredients
  1. 1 large bunch of raw kale
  2. 1 - 2 tbsp. Extra Virgin olive oil
  3. Pink Himalayan salt
Instructions
  1. Preheat oven to 375 degrees.
  2. Break off the woody stems on each piece of kale, leaving only the kale leaves. Wash the leaves and pat dry.
  3. Place the kale leaves in a bowl, and coat them with Extra Virgin olive oil. Try not to drown the leaves in the oil, just a light coating is all you need. Place the leaves on a baking sheet covered with parchment paper.
  4. Bake for 4 minutes.
  5. Flip the leaves and bake 4 more minutes.
  6. Take the leaves out and sprinkle them with the pink Himalayan salt.
  7. Enjoy!
Brooke Thomas 360 Your Life™ http://360yourlife.com/
Kale Chips - Brett thumbs up

Kale Chips - Riley smiling

You’ve probably heard that kale is good for you, but let me give you some more reasons to try kale:

1.)  Lowers cholesterol and reduces the risk of heart disease, especially when kale is cooked instead of raw.

2.)  High in carotenoids and flavonoids that are key to preventing cancer.

3.)  Is a Nutritional Powerhouse!  1 cup of kale only has 33 calories, it has lots of calcium and antioxidants like Vitamin A, Vitamin C, and Vitamin K, and it is also high in copper, potassium, iron, manganese and phosphorus.

4.)  High in lutein and zeaxanthin that are great for eye health.

It could not be any easier to make these kale chips, and I hope you will keep this simple recipe on hand to make whenever you want a healthy snack or a fun side dish.

 

Kale Chips - raw kale on cutting board

 

Kale Chips - kale coated in EVOO

 

Kale Chips - baked and ready for salt

Moroccan Vegetable Quinoa

This was the first time trying a Moroccan dish and I will definitely be making more Moroccan spiced dishes! I added shredded chicken breast for my husband, but I had the veggie version like below. Let us know if you try it and if you add any additions.

 

Moroccan Vegetable Quinoa
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Cook Time
20 min
Cook Time
20 min
Ingredients
  1. 2 carrots, peeled and halved length wise and diced into 1-inch sections
  2. 2 medium yellow or zucchini squash, half-moon sliced
  3. 1 red onion, cut into cubes
  4. ¼ cup organic chicken broth
  5. ¼ cup honey
  6. 2 tablespoons extra virgin olive oil + more for tossing vegetables
  7. Juice of ½ lemon
  8. 1 teaspoon ground cumin
  9. 1 teaspoon ground coriander
  10. ¼ teaspoon red pepper flakes
  11. 3 cups cooked quinoa
  12. Salt & Pepper to taste
Instructions
  1. Preheat oven to 450.
  2. Toss carrots, zucchini, and onion in a bowl with EVOO, salt, and black pepper then transfer vegetables to a baking sheet. Bake for 20 minutes until tender.
  3. Combine broth, honey, EVOO, lemon juice, cumin, coriander, and red pepper flakes in a saucepan and bring to a boil. Remove from heat.
  4. In a large bowl, add quinoa and vegetables and mix until well combined. Pour the sauce mixture onto the quinoa and mix until all is well covered.
Brooke Thomas 360 Your Life™ http://360yourlife.com/
 

Chilled Melon Mint Soup

This refreshing soup is great for a quick lunch or as a starter to your summer dinner.

Chilled Melon Mint Soup
Serves 4
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 Melon (Honeydew, Cantaloupe, Watermelon)
  2. 1 cup mint leaves
  3. ½ cup chives
  4. 2 cups seedless grapes
Instructions
  1. Puree all ingredients in a high speed blender until well combined.
Notes
  1. Dairy Free, Nut Free, Gluten Free, Heart Healthy
Brooke Thomas 360 Your Life™ http://360yourlife.com/

Tomato Basil Summer Salad

This summer we decided to try our hand at growing our own herbs. Our most fruitful is basil. It also happens to be one of my favorite herbs out there. The health benefits of basil may be surprising to you. It can help sharpen memory, combat the flu and colds, eliminate infections, has antibacterial properties, helps remove phlegm from your bronchial tubes, relieve mucus in asthma, and treat the bites of insects and leeches. My favorite benefit is that it has a calming effect and is known as an anti-stress agent…something I need regularly! This summer salad is a great side dish or appetizer to any meal.

Tomato Basil Summer Salad
Serves 4
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 2 cups fresh basil, chopped
  2. 4 Roma tomatoes, diced
  3. 4 tablespoons goat cheese
  4. Juice of ¼ lemon
  5. ½ tablespoon balsamic vinegar
  6. 2 teaspoons EVOO
  7. Salt & Pepper to taste
Instructions
  1. Mix the lemon, vinegar, EVOO, salt & pepper in a bowl. In a separate bowl, add the basil, tomatoes, and goat cheese. Pour the dressing on top and toss to coat.
Notes
  1. Gluten Free, Nut Free, Vegetarian, Heart Healthy
Brooke Thomas 360 Your Life™ http://360yourlife.com/
 

Memorial Day Makeovers

We all know that Memorial Day is the official kick-off to summer and it calls for a celebration of grilling out! Burgers, hot dogs, and mayonnaise filled salads are typical for a Memorial Day cook-out. This year, try making over your fare with some of these easy swaps. We’ve even got some simple recipes at the bottom of the blog to help you create the most nutritious cook-out!

Burger  –>  Grass-fed and finished beef or Veggie Burger on a Lettuce Wrap

Burgers made with commercial beef can have added hormones and antibiotics, but when made with grass-fed and finished beef the burger can have good fat and protein. The bun is often the heaviest part of the burger, so ditch the bun and wrap your burger in lettuce. Top with all the veggies you want! You won’t even miss it!

Hot Dog –> Nitrate and Nitrite Free Wieners on a Sprouted Grain Bun

Regular hot dogs, even turkey dogs, are typically filled with many added ingredients, including nitrates and nitrites. Nitrates and nitrites have been linked to several cancers, COPD, increased heart disease risk, DNA mutations, and brain tumors in children.

Potato Salad –> Quinoa Salad

Potato salad is often laden with mayonnaise and filled with starchy potatoes all the while lacking any energizing nutrients. Our quinoa salad will provide you with protein to satisfy you throughout the day and some needed veggies!

Store Bought Brownies –> Black Bean Brownies (click for recipe)

Our black bean brownies are filled with antioxidants through the black beans and free of artificial ingredients often found in store-bought brownies. Don’t tell anyone about the black beans and see if anyone notices! J

Homemade Veggie Burger
Yields 4
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Ingredients
  1. 1 (16 oz) can black beans, drained and rinsed (choose a BPA free can)
  2. ½ bell pepper, cut into strips
  3. ½ onion, cut into quarters
  4. 3 cloves garlic, peeled
  5. 1 free range egg
  6. 1 tablespoon chili powder
  7. 1 tablespoon cumin
  8. 1 teaspoon hot sauce
  9. ½ cup gluten-free oats or whole-grain breadcrumbs
Instructions
  1. In a large mixing bowl, mash black beans with a fork until thick and pasty.
  2. In a high speed blender or food processor, finely chop bell pepper, onion, and garlic. Add this mixture to the black beans and mix well.
  3. In a small bowl, stir together egg, chili powder, cumin, and hot sauce. Stir the egg mixture into the mashed beans. Mix in oats until the mixture is sticky and holds together. Divide mixture and pat into patties.
  4. Place on grill or bake in the oven! Top with your favorite topping (I love hummus, tomato, and avocado on mine) and wrap in a lettuce wrap. Enjoy!
Brooke Thomas 360 Your Life™ http://360yourlife.com/
Quinoa Salad
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Ingredients
  1. 1 cup quinoa
  2. 2 cups water
  3. 1/4 cup extra-virgin olive oil
  4. 2 limes, juiced
  5. 2 teaspoons ground cumin
  6. 1 teaspoon sea salt
  7. ¼ teaspoon cayenne pepper
  8. 1 1/2 cups cherry tomatoes, halfed
  9. 2 cucumbers, diced
  10. 5 green onions, finely chopped
  11. 1/4 cup chopped fresh cilantro
Instructions
  1. In a saucepan, bring quinoa and water to a boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed (about 10 to 15 minutes). Set aside to cool.
  2. In a bowl, whisk olive oil, lime juice, cumin, salt, and cayenne.
  3. In a large bowl, combine quinoa, tomatoes, cucumbers, and green onions together in a bowl. Pour dressing over quinoa mixture and toss to coat. Stir in cilantro. Add salt and pepper to suit your taste. Chill in the refrigerator until ready to serve.
Brooke Thomas 360 Your Life™ http://360yourlife.com/

Carolyn’s Sweet Massaged Kale Salad

I’ve been collecting healthy recipes from my friends and family because I’m so proud of their quests to prepare healthier food for their families. This recipe comes from my sweet friend Carolyn. This is one of her favorite recipes and her kids even love it! This is a perfect recipe for the warmer weather to take to cookouts or parties!

Did you know that per calorie, kale has more calcium than milk? Calcium aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Try adding more kale into your diet to give your metabolism a healthy boost!

Carolyn’s Sweet Massaged Kale Salad
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Ingredients
  1. 1 large bunch of organic Kale, remove stalks and thinly slice
  2. 1 lemon, juiced
  3. ¼ cup EVOO, plus an extra drizzle
  4. 2 tsp raw organic honey, local honey is best
  5. Kosher salt
  6. Freshly ground black pepper
  7. 1 mango diced or 1 grapefruit segmented (any fruit will do here)
  8. 2-3 tablespoons pumpkin or sunflower seeds
Instructions
  1. In a large bowl add the sliced kale, pour half of the lemon juice over it, a drizzle of EVOO and a pinch of the kosher salt. Massage the mixture until the kale leaves start to soften and wilt. This will take 2-3 minutes. DO NOT stop short on the time as the longer you massage it the more tender and soft the leaves will get. Set aside while you assemble the dressing.
  2. In a small bowl, whisk together the remaining lemon juice, honey, and pepper. Stream in the ¼ cup EVOO while whisking until a dressing forms.
  3. Pour the dressing over the kale, add the fruit and pumpkin seeds and toss. Enjoy!
Brooke Thomas 360 Your Life™ http://360yourlife.com/

Tuna Salad Collard Green Wrap

After my trip to Florida last week, I wanted to get back to eating more raw and fresh foods. I wanted to make wraps for lunch, but wanted a healthier version than using a flour tortilla. Since collard green leaves are extra large, I thought “why not?” It worked and they were amazing! Ironically, a couple days later, I visited Luna’s Living Kitchen in uptown Charlotte and they were serving collard wraps!

Tuna Salad Collard Green Wrap
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Ingredients
  1. 2 large collard leaves
  2. 1 can wild caught tuna (Make sure the can is BPA free, I use Natural Sea brand)
  3. 1 avocado
  4. Juice of ¼ lemon
  5. Hemp seeds
  6. Cherry tomatoes, cut in half
  7. Salt & Pepper to taste
Optional Additions
  1. Sprouts
  2. Cucumbers
Instructions
  1. Peel and pit avocado and add to a mixing bowl. Stir the avocado until creamy. Drain the tuna and add it to avocado. Add salt and pepper and mix well.
  2. Spoon the mixture onto the collard leaves. Sprinkle hemp seeds and tomatoes on top of the mixture. Roll the leaf into a wrap.
Brooke Thomas 360 Your Life™ http://360yourlife.com/

Spring Detox Salad

Spring cleaning doesn’t just have to apply to cleaning out your home. It’s a great time to clean out your body too! I love the idea of beginning to clean out our bodies during March, so that we can go into spring renewed. This salad is filled with cruciferous vegetables, seeds, and other detoxifying ingredients that all provide anti-inflammatory, energizing and disease-reducing properties. It makes enough that you can store it in the fridge and eat it all week long. It is great alone or topped with your favorite wild fish or organic meat/poultry.

Cruciferous vegetables (broccoli, cauliflower, and kale in this salad) are said to be detoxifying because they support 5-systems within the body that play a pivotal role in our risk of cancer and disease development. The nutrients in these vegetables provide support for the immune system, inflammatory system, hormonal system, detoxification system, and antioxidant system. They have a significant concentration of folic acid, which combined with their anti-inflammatory properties make these vegetables extremely protective against heart disease. These powerful vegetables are a must-have in your journey to detoxification and disease prevention.

 

Spring Detox Salad
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Ingredients
  1. 1 head raw cauliflower, chopped
  2. 1 head raw broccoli, chopped
  3. 1 bunch kale, stems removed and chopped
  4. 1 bunch fresh parsley, chopped
  5. 3 raw carrots, shredded
  6. ½ cup raw sunflower seeds
  7. ½ cup raw pumpkin seeds
  8. 1 cup raisins
  9. Juice of one lemon
  10. Salt & Pepper to taste
  11. Drizzle Balsamic Vinegar (optional)
Instructions
  1. Mix all ingredients in a large bowl.
  2. Cover and store in refrigerator.
Brooke Thomas 360 Your Life™ http://360yourlife.com/

 

Chilled Avocado Soup

Chilled Avocado Soup
This refreshing soup contains the heart healthy fat of avocado and the digestive properties of fennel. Fennel contains fiber that reduces cholesterol levels and helps prevent certain cancers.
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Ingredients
  1. 1 large Fennel bulb, finely chopped
  2. 3 celery stalks
  3. 1 medium avocado
  4. ¼ cup fresh lemon juice
  5. ¼ cup filtered water
  6. ½ tsp sea salt, or more to taste
  7. ½ green onion
  8. 2 ice cubes
  9. 1 handful of fresh baby spinach
Instructions
  1. Place all ingredients in a blender or food processor and blend until smooth. You are able to add more ingredients to adjust to your own taste buds. If your soup is too thick, add a little more water.
  2. Pour into bowls and enjoy!
Brooke Thomas 360 Your Life™ http://360yourlife.com/