Salmon with Pesto Fettuccine

in , ,

Since I've gotten my Vitamix, I've been on a mission to try new recipes semi-regularly.  I had my heart set on homemade pesto, but the store was out of basil for 2 weeks.  TWO WEEKS.  I think this is where we hashtag #firstworldproblems but ANYWHO... it was back in stock this week so I made this bomb dish.  It's super simple.  Super basic. And, thanks to Vitamix, super easy to make!

IMG_0092.jpg

Disclaimer: the pasta is store-bought almond flour (paleo friendly) and the salmon was grilled with just olive oil, salt and pepper.  I seasoned with parsley on top, as well.

IMG_0105.jpg

Ingredients:

-3 Tbsp pine nuts

-2 cups basil

-1.5 tsp minced garlic

-1/2 cup parmesan cheese

-1/2 cup extra-virgin olive oil

-salt and pepper to taste

Instructions: Throw all of it in the Vitamix/food processor and blend.  For Vitamix, gradually turn up from setting 1 to 7.  For Vitamix, use the Tamper ("wand thingy" as I like to call it) as needed to maneuver all of the basil leaves/nuts into the blades to blend.   Serve over pasta... on homemade pizza.... maybe some pesto chicken... go nuts!

IMG_0094.jpg

Stay Wild,

Danielle

MS, RDN, LDN

 

Easy Homemade Hummus

in , ,

My love affair with the Vitamix continues... 

It's just....

so...

EASY TO USE.  It's almost toooooo easy, but I mean that in a great way.  This time I made some homemade hummus.

Ingredients:

-1 can chickpeas (low-sodium) WITH the liquid

-1/4 cup tahini, stirred (homemade or store bought)

-1/4 cup lemon juice (approx. 2 lemons)

-3 Tbsp extra virgin olive oil

-2 cloves garlic, minced

-1/4 heaping tsp cumin

-1/8 tsp cayenne pepper

-1 tsp salt

Toppings for Serving:

-paprika

-parsley

Instructions:   Set 2 Tbsp chickpeas off to the side for serving.  Place the remaining chickpeas and liquid, along with all of the other ingredients (tahini, lemon juice, olive oil, garlic, cumin, cayenne pepper, salt) into your Vitamix or food processor.  Turn Vitamix on regular setting starting at setting 1 and slowly moving up to 10.   Smooth until well blended; if necessary add in a little more liquid for consistency.  Pour into a serving bowl and place the chickpeas you set aside in the center.  Sprinkle with Paprika and parsley.  Serve with veggies or pita chips or whatever the heck you want! 

IMG_9850.jpg

 

Stay Wild,

Danielle

MS, RDN, LDN

 

Autumn Squash Soup in Winter

in

YOU GUYS!  Wow.  Merry Christmas!  Happy Holidays!  I can't believe it's almost New Years! This little blog baby always kind of gets the back burner to the business of my life, but I'm going to work on changing that in 2018 (one of my "intentions" because resolutions are so overrated). 

IMG_95012.jpg

ANYWHO.. for Christmas I got a new Vitamix and I. AM. PUMPED.  I've been wanting to make this healthier version of Panera's delicious Autumn Squash Soup since, well.. autumn.  I didn't think my Nutribullet could handle it, though.  So as soon as I got this baby... SOUP TIME. 

I'm gonna keep it real here.. this is pretty good, but I may tweak something the next time I make it.  Can't quite put my finger on what's missing... maybe if you make this and notice you can let me know what it needs.  Maybe cassava flour.. something to ponder.  Overall, a great homemade soup with healthy, real food ingredients (and less money.. let's be real). 

Ingredients:

-4 to 5 cups cut butternut squash (I got the pre-cut because cutting butternut squash is kind of a pain in the you-know-what)

IMG_9491.JPG

-1 can pumpkin puree

-2 medium gala apples

-1 small sweet onion

-2.5 cups vegetable or bone broth (I used Vital Proteins Bone Broth)

-1/4 cup Apple Cider Vinegar (or 1 cup apple cider/juice)

-2 Tbsp honey

-2 Tbsp virgin olive oil

-1tsp cinnamon

-1 tsp ginger

-1/2 tsp curry powder

-1/2 tsp turmeric

-few dashes pink Himalayan sea salt

-few dashes black pepper

-1 cup plain Greek yogurt

Instructions: Chop the apples, quarter the onion, chop the squash if not precut).  Drizzle and coat with olive oil.  Place on a baking sheet and roast at 450 degrees for 20 minutes.  Remove and let cool for approx. 10 mins (I removed mine from the pan and let cool back in the bowl (I used to coat with olive oil).  Add pumpkin and apple cider vinegar to the blender (Vitamix, etc).  Once cooled, add the roasted veggies.  Slowly increase Vitamix speed from 1 to 10, then turn to High setting for ~1 minute.  You may need to do this in 2 batches depending on the size of your blender.   Pour pureed mixture into a large stovetop pot.  Add in veggie or bone broth and bring to a boil over medium-high heat).  Once boiling, add in honey and spices.  Lower to a simmer and stir occasionally for another 10 minutes.  Turn off heat and stir in plain greek yogurt (this replaces the heavy cream and butter you might otherwise have added).  Top with pepitas and enjoy! 

IMG_9502.jpg

Stay Wild and Have a HAPPY NEW YEAR!!!

Danielle

MS, RDN, LDN

 

Pumpkin Pie Energy Balls

in , ,

Pumpkin e'rythang, AMIRITE?!  So these are actually SERIOUSLY delish, you guys.  SRSLY.   Like, how can they be good for me and taste this good delish.  If you haven't gotten on the energy ball train yet, hop aboard.  I've made others in the past and just to reiterate.. they make great pre-workout bites and or snacks/desserts.  These particular ones are on the sweeter side, but it's pumpkin season and I have a lot of organic canned pumpkin left over so I gotta get creative and along came these...

IMG_7527.jpg
IMG_7524.jpg

Ingredients:

-1/4 cup organic cashews

-1/2 cup oats

-1/4 cup organic canned pumpkin

-1/4 cup organic maple syrup

-2 scoops Vital Proteins Vanilla & Coconut Water Collagen Whey (click here to purchase)

-1/2 cup Nut butter/Peanut butter

-2 teaspoons of pumpkin pie spice

-1 tablespoon ground chia seeds

-1/4 cup almond flour

 

IMG_7522 (1).jpg
IMG_7523.jpg

 

Instructions: Blend oats and cashews until you get a powder (flour-like consistency).  In a large mixing bowl, combine pumpkin, maple syrup and nut butter.  Stir until combined and then add the oat/cashew powder.  Stir in chia seeds, protein powder, pumpkin pie spice, and almond flour.   Consistency will be stickyyyyy.  So let chill in the fridge for 30-60 mins.  Remove and roll into balls about 3/4" in size.  Store in the fridge and enjoy one before your workout or in between meals as a snack.  Party, party, party....

Stay Wild,

Danielle

MS, RDN, LDN

D's Go-To Green Smoothie

in ,

Also known as the "Basic AF" smoothie.  I'll be honest, my breakfast and lunch during the week tend to stay prettyyyyyy boring.  I usually have just about the same thing every day during the week.  I do this for a couple of reasons... 1). It doesn't bother me at all.  I don't get bored.  2.) It makes my daily routine and sticking to a healthy game plan that much easier because it takes the "think" out of it.  I'm used to making my go-to smoothie. so I prep it the night before and blend it in the mornin' and off I go.  No time wasted in the AM. 

GreenSmoothie5.jpg

I do occasionally make modifications to get some new nutrients in there, but for the most part I can trust on old faithful here to get the job done and be on the go.  So now I will share it with you. :)

GreenSMoothie8.jpg

Ingredients:

-2 cups spinach or kale

GreenSmoothie7.jpg

-1/2 cucumber

-1/2 green apple

-4-5 frozen pineapple chunks (option to use cauliflower chunks instead for less sugar)

-1 tbsp Spirulina

-1 tbsp maca powder

-1 tbsp ground chia seeds

-3 dashes turmeric

-1/2 tsp black pepper

-2 scoops collagen peptides

-1/4 cup water

Instructions:  Just chop veggies/fruits and blend ingredients.  Because I prep the night before I will add the spinach or kale, cucumber, apple, spirulina, maca, chia and Ashwagandha and leave unblended.  Then in the morning I add the water and blend that.  After blending I add the pineapple, turmeric, pepper and collagen and blend once more. 

GreenSmoothie4.jpg

Now you may be asking yourself, what the hell is with all the potions and powders?  I'll briefly discuss the benefits of all of these little gems in more detail.

Collagen Peptides:

Collagen is the most abundant protein in the human bod.  As we age, we stop making enough.  Adding collagen into the diet can help replenish some we've lost and is beneficial for gut health, digestion, hair, skin, nails, joints and bones.  

Spirulina:

A high protein, very nutrient-dense algae powder.  It also contains fatty acids which have anti-inflammatory benefits and many antioxidants.  Some studies suggest Spirulina may help with heavy metal toxicity and with allergies.

Maca Powder:

Maca is a cruciferous vegetable and very nutrient dense.  It has been associated with several hormonal balancing benefits.

Chia Seeds:

Another nutrient-dense "superfood," as they say... chia seeds are associated with benefits related to healthier skin, aging, digestion, energy and heart health.

Ashwagandha:

An herb commonly used in Ayurvedic healing or Chinese medicine.  It is often compared to ginseng for it's adaptogenic properties.  Associated benefits range from improved immune system to reductions in stress and anti-inflammatory benefits. 

Feel free to use the "potions" or ditch 'em.  Get creative and add your own!  Feel free to share your recipes/modifications below. :)

Stay Wild,

Danielle

MS, RD, LDN

Game Changer: Protein Pancakes

in , ,

Whose weakness is pancakes?! ::raises hand:: How can ya not love these fluffy, delectable little thangs? Well, I shi--- kid* you not... these protein pancakes are life savers.  IMO they're just as good, if not better, than the real deal. And they're EASY to make.  They contain literately THREE ingredients, although, ya know I gotta doctor mine up.  So here's my recipe! Enjoy and let me know how much better your life is. 

 

PS- sorry vegans.. this one contains eggs. You can make vegan pancakes w bananas, though. Perhaps I'll get to that another time... 

 

Ingredients:

 

-1/2c cottage cheese 

-1/2c oats

-3 whole eggs 

-1 tsp vanilla extract 

-cinnamon 

 

Toppings:

 

-pecans

-blueberries

-extra cinnamon

-1 Tbsp organic maple syrup (optional) 

 

Instructions: Blend all of the ingredients in a blender/nutribullet, etc. Spray or oil a griddle/frying pan.  I spray with coconut oil. Light the burners on medium heat.  Wait about 1-2 mins or until a drop of water sizzles on the griddle.  When the temp is right, scoop a 1/4c serving of batter and pour onto the griddle or pan.  When the pancake is bubbled up on one side, flip to the other side.  Recipe makes approximately 6 pancakes.  Top with toppings listed or toppings of your choice! 

Stay Wild,

Danielle

MS, RD, LDN

Avocado Acai Bowl

in , ,

Looks ain't everythang, eh?  Full disclosure here.  I F'd up.  My intention was to make a purdy purple acai bowl and here we have pea soup colored acai bowl.  All good, man!  Gotta roll with it.  Still delish and nutrish (totally a word). 

Ingredients:

-1 cup kale

-1/2 cup frozen red berries (raspberries, strawberries)

-1/2 frozen nana

-1/2 avocado

-2 scoops collagen peptides (optional, omit if vegan ;-) )

-1.5 teaspoon acai powder

Toppings:

-berries

-coconut flakes

-pepitas (pumpkin seeds)

-drizzle sprouted almond butter

Instructions: Blend 'er up.  Slurp 'er down.

Stay Wild,

Danielle

MS, RD, LDN

Pitaya Pretty

in , ,

Namaste in bed.  Siiike! I actually did go for a solid run today and made this delish post-run Pitaya smoothie.  Super simple.  Super tasty.  Super nutritious.  Easy like Sunday morning...  but now that I did all that I am legit going to go relax in bed.  SUNDAZE.

Ingredients:

-1 pack Pitaya Plus

-1 frozen banana

-1/4 cup frozen berries

-1/2 cup cashew milk

-1 cup frozen cauliflower

Toppings:

-Almond Butter

-coconut flakes

Instructions:  Blend that shiz.  Top with creamy almond butter and coconut flakes.  I use Manna Organics nut butters because they are TASTY.

 

 

Stay Wild,

Danielle

MS, RD, LDN

Mother of Dragon Bowls

in , ,

Sorry, but Game of Thrones is life.  Completely unrelated, Pitaya is on fire right now, right (more dragon references)??  TBH, I'm more of a purple person myself, but this hot pink has got me like ::heart eyes emoji::  SO PURDY!! Decided to get me some Pitaya Plus and have myself a pink party. 

Ingredients:

-1 Pitaya Plus smoothie pack

-1 cup frozen raspberries and strawberries

-2 scoops Vital Proteins Collagen Peptides

-1 cup Organic Cashew Milk

-1/2 cup frozen cauliflower

Toppings:

-pecans

-chia seeds

-Bee pollen

-Blackberries, blueberries, raspberries

-coconut flakes

Directions: Blend the ingredients.  Top with the toppings.  You're welcome. ;-)

NOM NOM!

 

Stay Wild,

Danielle

MS, RD, LDN

Bulletproof Golden Milk Latte Recipe

in , , ,

This baby...  MMMM, mmm.  It's got the best of everything all rolled into one.  First, a little background.

I am a BIG coffee fan.  Not in the sense that I need it to wake up in the morning, because I don't.  I just dig it.  And depending how you have it, there can be solid health benefits.

I typically don't even have coffee until mid-morning.  Going along with my bod's natural cortisol circadian rhythm, I'll wake up and either work out or not (listen to your bod).  I won't sit here and say that I jump out of bed singing every morning, but quite honestly, once I'm up I'm pretty alert and feel good and ready for the day.  This is assuming I didn't stay up too late or have a night of indulgences, which happens.  I'm human.. GUILTY.  Within about an hour of waking or following my workout, I'll have breakfast that, generally during the week, consists of eggs and a green smoothie.  Healthy cortisol levels SHOULD be highest in the morning, allowing us to have the most energy at this time to prepare for our day and then steadily decline with some variations as the day goes on so that by the time we rest our pretty little heads on our pillows, we're ready for some quality sleep (1). 

That's in a perfect world.  Thanks to environmental factors, stress, etc., many people's cortisol circadian rhythm's do not function in this perfect way.  There are ways to reset your circadian rhythm and this dietitian here would be more than happy to help you out with this if that's you (Danielle@dietitiangonewild.com). *Shameless Plug*  ;-)  But anywhooo...

Since I've nourished my bod well, I wake up with natural energy and fuel myself with proper nutrients to keep that energy sustained and as the morning progresses and my cortisol levels dip down a bit, that's when I'll take my coffee.  During the week I'm pretty structured and weekday coffee for me isn't that exciting.  But the weekend.... OHH, the weekend coffee.  I dress it up.

I dig the bulletproof coffee (ghee, coconut oil, the works), I dig the Golden milk (turmeric, spices) and I love my Vital Proteins beef gelatin (gut health defender) so basically I combine all of these and I have myself a time.  ::insert nerd emoji here::

Weekday or weekend, I will use Bulletproof® Brain Octane Oil.  This is a very pure form of the Medium Chain Triglyceride, Caprylic Acid.  MCT's are VERY easily absorbed, even for those of us with gut probs and may even IMPROVE gut issues (2).  They are processed in the liver and provide a quick source of energy that can provide longer satiety.  Fats are big players in hormone production and immune function; therefore, having a readily absorbed fat on board (especially for those with difficulty absorbing fats due to gut health issues) can be a game changer (2).  Not to mention, gut health and immunity and brain function are all HUGELY intertwined (3).  If you're into podcasts the Bulletproof Radio podcast, "Connecting Your Gut and Your Brain with Dr. Perlmutter" is simply fan-frickin-tastic.  I'm not endorsed by Bulletproof in any way, btw.  It's just good stuff you deserve to know about.

As a holistic dietitian, I need to reiterate that just because I'm telling you what I like to take and the potential benefits, it does NOT necessarily mean I think you NEED it.  Everyone's different.  And depending on what's going on in your bod, this may not be for you.  You may very well not see any benefits incorporating this into your diet if there are other ish's (issue's) going on that need tending to first. 

That being said, if you want to give it a go, here's my weekend coffee party recipe.  CHEERS!

Bulletproof Golden Milk Latte Recipe:

IMG_20441.jpg

-10oz coffee (it's the weekend... treat yo'self)

-1 scoop Vital Proteins Beef Gelatin

-few dashes Turmeric

-few dashes black pepper

-few more dashes cinnamon

-1 teaspoon vanilla extract

-1 teaspoon vanilla bean ghee

-1 tablespoon Bulletproof® Brain Octane Oil

-Sun Potion Ashwagandha and Cordyceps optional**

Make your coffee.  Keep this coffee hot if you're using beef gelatin, as it WILL gel in cold beverages and.. ew.  Add all ingredients and blend.  Beef gelatin blended into your coffee will make it foamy like a latte without even adding any nut-based milks.  You may sub these in instead if you're not feeling the gelatin.  Pour into your coffee mug.  Maybe get crazy and throw a dash of cinnamon or turmeric on top for presentation and.. VOILA!  Enjoy with your favorite healthy breakfast.   

[Click link to getcha self some]

[Click photo link above to getcha self some]

Stay Wild,

Danielle

MS, RD, LDN

References:

1. Chan S, Debono M. Replication of cortisol circadian rhythm: new advances in hydrocortisone replacement therapy. Therapeutic Advances in Endocrinology and Metabolism. 2010;1(3):129-138. doi:10.1177/2042018810380214.

2. Rial SA, Karelis AD, Bergeron K-F, Mounier C. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients. 2016;8(5):281. doi:10.3390/nu8050281.

3. Purchiaroni F, Tortora A, Gabrielli M, Bertucci F, Gigante G, Ianiro G, Scarpellini E, Gasbarrini A. The Role of intestinal Microbiota and the Immune System.  Eur Rev Med Pharmacol Sci. 2013 Feb;17(3):323-33.

 

Energy Ballin'.

in , ,

DISCLAIMER:  NO DOGS WERE HARMED IN THE MAKING OF THESE BALLS.  NOR WERE THEY PROVIDED ENERGY BALLS.

They were provided treats, though, for their short-lived cooperation and cuteness.

Discovering energy balls was a little life changing for me (I'm a dietitian, these nerdy things excite me).  Need a pre-workout snack?  Energy ball.  Craving something a little sweet, but want to stay on track with your healthy eating?  Energy ball.  Late night dessert that won't break your diet bank?  Energy ball.  They are universal.  Taking the time to make them one day out of the week is 100% worth it in regards to the amount of time you'll save when you're trying to eat healthy and you're a busy human ('busy human' is kind of redundant). 

FullSizeRender (3).jpg

There's TONS of recipes out there so I encourage you to play around with them.  You can make these vegan or add in Collagen Peptides; make them sweeter or make low-sugar options.. whatever you like!  You do you.

I've tried a variety.  Some of these balls are inspired by other food blog babes and some are my own experiments, but here are a few different recipes to try to get you started.

Little Bits of real Food's (IG: @littlebitsof-realfood) Vanilla Shortbread Energy Balls with Vital Proteins (modified):

- 1 1/2 cups almond flour

-1/4 cup Vital Proteins Collagen Peptides (I used these, the original recipe used the vanilla collagen peptides)

-1 teaspoon vanilla extract

-8 pitted dates

-pinch of salt

-2 tablespoons of water

Combine all ingredients and blend.  Mix in water and pulse again for doughier consistency.  Scoop out the dough into balls whatever size you prefer.  I rolled mine in coconut flakes.  Put in the fridge or freezer to harden and eat throughout the week, as desired!

**LOW SUGAR OPTION: Omit or use less dates.

 

-

Balance with B's (@balancewithb) No Bake Chocolate Chip Cookie Dough Bites (modified):

-1 cup gluten free oats

5 medjool dates

-2 teaspoons vanilla extract

-3 tablespoons creamy almond butter

-1/2 tablespoon of warm water

-sprinkle in a few pinches of salt

-sprinkle in Cacao Nibs

Pulse the oats to get a flour-like consistency.  Add dates and pulse until combined. Add in the vanilla, almond butter, sea salt and pulse to get a dough-like consistency.  Add the warm water in, as needed, to get the mix to stick together.  Add Cacao Nibs in and pulse or sprinkle into the dough.  I sprinkled them in.   Roll into balls and store in the fridge/freezer in an air tight container.  Enjoy!

D's Cinnamon Maca Balls

-1 1/2 cups almond butter

-1 tablespoon maca powder

-1/4 cup oats

-1 scoop Vital Proteins

-1/2 cup dates

-1/4 cup cashew milk

-dash of Himalayan pink sea salt

-1 teaspoon vanilla extract

-cinnamon (generously)

Blend all ingredients to form dough-like consistency.  Roll into balls.  Easy peasy.

 

Woohoo! I made it through the whole thing without making a bad joke about "balls!"

 

Stay Wild,

Danielle

MS, RD, LDN