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Category: Recipes

Honey Mustard Kale And Cabbage Slaw Recipe

After a week of “vacation eating” last month (“why yes I would like dessert after every dinner thank you!”) I am now back to my more reasonable diet, including lots of fresh fruits and veggies. Try this easy, slightly sweet slaw, and let me know what you think in the comments below.

Honey Mustard Kale and Cabbage Slaw

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Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 teaspoons apple cider vinegar
  • Salt and pepper
  • 3 cups mixed kale and red cabbage, shredded
  • 1 carrot, peeled and cut into matchsticks
  • 2 celery stalks, thin sliced
  • 1 small red pepper, thin sliced
  • 1 small green pepper, thin sliced
  • 1/4 cup fresh parsley leaves, chopped
  • 2 tablespoons red onion, diced
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds

Directions

  1. In a small bowl, whisk olive oil, mustard, honey, and apple cider vinegar. Season with salt and pepper.
  2. In another bowl, combine kale, cabbage, carrot, celery, peppers, parsley, and red onion with sunflower and pumpkin, seeds.
  3. Pour dressing over veggies and toss to coat. Taste and adjust seasonings if needed.

Anne McCranie is a Portland (Sellwood), based Personal Trainer and Licensed Massage Therapist. She offers this recipe to compliment your healthy lifestyle. Please see your medical professional for specific dietary advice.

Carrot Cake Baked Oatmeal

Looking for a healthy breakfast idea? Try this baked oatmeal recipe and let me know what you think. While it does contain a small amount of sugar (from maple syrup, raisins, and carrots) it is also rich in vitamins, whole grains, fiber, and a little protein from the eggs, nuts, and and dairy.

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These can me made a head and packed to go, and they freeze beautifully.

Carrot Cake Baked Oatmeal

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Ingredients:

  • 2 cups oats
  • 1/2 cup chopped walnuts
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1 tsp sea salt
  • 1 egg
  • 4 oz. cream cheese, softened
  • 1 ½ cups milk
  • 1/3 cup maple syrup
  • 2 Tbsp. coconut oil, melted
  • 1 tsp vanilla
  • 1 cup carrot, grated
  • 1/3 cup raisins

 

Directions:

  1. Preheat oven to 375 degrees.
  2. Grease an 8X8 pan with one Tbsp of coconut oil.
  3. In a large bowl, combine oats, walnuts, baking powder, cinnamon and salt.
  4. In a separate bowl, whisk together the egg, cream cheese, milk, maple syrup, the remaining oil, and vanilla (small lumps are OK).
  5. Add wet ingredients to dry and stir to combine.
  6. Fold in carrots and raisins.
  7. Pour mixture into pan and bake for 30 minutes, or until set.
  8. Let cool for ten minutes, then slice and serve.

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Fudgy Date Brownies

It has been a while since I’ve posted a sweet treat and I decided we are in need of chocolate. Here is THE BEST no bake brownie recipe!

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You will need a food processor, an 8×8 pan, and spatula.

 

Ingredients:

  • 2 cups walnuts
  • 2 ½ cups (about 15 – 20) pitted dates
  • 1/2 cup, plus 4 Tbsp. cacao powder (or unsweetened cocoa powder)
  • 2 tsp vanilla, divided
  • ¼ cup, plus 3 Tbsp. maple syrup
  • 1/2 tsp. sea salt
  • 2 Tbsp. coconut oil, melted (plus some extra to grease the pan)
  • Optional toppings: 1 Tbsp. walnuts, pinch of flaked sea salt, or pinch of shredded coconut

Directions:

  1. Combine walnuts, dates, 4 Tbsps. cocoa powder, 1 ½ tsp vanilla, 3 Tbsps. maple syrup, and salt in food processor. Blend until all ingredients are incorporated into a smooth paste. Now you have your basic dough.
  2. Lightly grease an 8 inch baking dish. Press dough into dish until evenly distributed.
  3. Now for the icing. In a mixing bowl combine remaining 1/2 cup cocoa, remaining ½ tsp vanilla, ¼ cup maple syrup, and oil. Stir to combine. Spread evenly over brownies.
  4. Refrigerate for 2 hours, then cut into squares.
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∗Your brownies will be delicious just like this. If you want to give them a crunchy topping sprinkle a few walnuts, shredded coconut, and flaked sea salt on top.∗

 

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Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage therapist. She offers this recipe as a “healthier” option to traditional brownies made with flour and refined sugar. Please see your medical professional for specific dietary advice. 

Wild Rice, Kale, and Grape Salad, With Citrus Dressing

Looking for a new side dish? Take advantage of fresh citrus with this easy make-ahead salad.

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Wild Rice, Kale, and Grape Salad

Salad Ingredients:

  • 3 cups cooked wild rice
  • 2 cups chopped kale
  • 1 cup grapes, halved
  • 1/4 cup toasted walnuts
  • 1/4 cup feta cheese

Dressing Ingredients:

  • 1/2 cup shallot, minced
  • 2 Tbsp Olive oil
  • 2 Tbsp honey
  • 1 Tbsp apple cider vinegar
  • 1 tsp sea salt
  • 1/2 lemon, zested and juiced
  • 1/2 orange, zested and juiced

Directions:

  1. For salad: Prep all ingredients, if not already pre-made. Cook rice. Toast walnuts in a 350 degree oven for ten minutes. Thinly chop kale and slice grapes in half. Now put all these babies in the fridge to chill.
  2. For dressing: Saute shallot on low, in 1/2 tbsp olive oil, for two minutes.
  3. When cool, place shallot in a food processor with the remaining olive oil, honey, vinegar, salt, and juices. Pulse to combine.
  4. Taste dressing and adjust seasoning if needed.
  5. In a large bowl, combine rice, kale, grapes, walnuts and feta. Pour dressing over salad and toss well to coat.
  6. Enjoy!

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

 

Spicy Italian Sausage, White Bean and Kale Soup

I saw this soup recipe on the New Seasons website and decided to try it out.

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It fit my criteria of a short ingredient list, easy preparation, and a healthy combo of protein and veggies. I was temped to add more hot peppers as I really like things spicy, but stuck to the recipe and I’m glad I did. It is just the right amount of spicy. This is a great weekend make-ahead meal, in fact I doubled the recipe and froze half of the soup. I also let it simmer on low for about an hour once I had all my ingredients in the pot.

Try it this week and let me know what you think in the comments below…

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Spicy Italian Sausage, White Bean, And Kale Soup

Ingredients:

  • 1 lb of spicy Italian pork sausage
  • 1 cup onion, thinly sliced
  • 1 quart chicken broth
  • 2 cans of white beans, drained and rinsed
  • 1 bunch kale, washed and thinly sliced

Directions:

  1. In a large stock pot or heavy pan brown the sausage for about ten minutes on medium/high heat.
  2. Add onions and cook until translucent.
  3. Add broth and beans and bring to a boil, then turn the heat down to low.
  4. Add kale and simmer for ten minutes.

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.