Category Archives: mason jar

A Pumpkiny Good Time

cooking, Dairy-free, Dietitian, Food, gluten-free, health, health goals, Healthy Diet, Heart Healthy, home cooked meal, mason jar, meal plan, Meal Prep, nutrition, pumpkin, Recipe, Smoothie, Vegan, Vegetarian, , , , , , , ,

I had so much fun today sharing my new pumpkin recipes at the N.E.W. Motivation Coaching Pumpkin Love Make & Take!

These lucky ladies joined the fun and made a tangy pumpkin vinaigrette, a pumpkin-nilla-chai smoothie with no added sugar (thank you very much!), and some sweeeeeeet and healthy pumpkin power bites.

But I’m really just writing this blog to share the pictures. So, here they are!

A.Carla-SaraA.KelleyA-SaraA-Pumpkin_power-bitesA.Group

Recipe: Spicy Mexi-Bowl (Gluten-Free!)

celiac disease, cooking, Dairy-free, Dietitian, Food, gluten, gluten-free, Grains, health, Healthy Diet, Heart Healthy, home cooked meal, Lunch, mason jar, meal plan, Meal Prep, Quinoa, Recipe, Vegan, Vegetarian, , , , , , , , , , ,

Here is another delicious gluten-free, dairy-free, and vegan recipe. This spicy Mexican-inspired quinoa and beans bowl is a quick to prepare, heart-healthy, and nutrition-rich meal that can be made ahead for take-to-work lunches or you can mix up a big batch for a family dinner.  You could even top it with an over-easy egg and make it a breakfast (although it won’t be vegan with that egg on it!).

Spicy-Mexi-Bowl

And, before I forget – if you join up for our email newsletter before October 1, you will get a special offer on the Go Gluten Free or the Get Started Coaching Packages! Join today!

Here is the printer-friendly PDF: Recipe -Spicy Mexi-Bowl

Spicy-Mexi-Bowl

A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching

Makes 1 serving

INGREDIENTS & SUPPLIES

1                          Mason Jar, 2-cup size

1 Tbsp                Red wine vinegar (or to taste)

1 tsp                    Lime juice

1/4 medium      Avocado (Florida), peeled and chopped

7                          Grape tomatoes, halved

1 Tbsp                Red onion, chopped (or to taste)

1 Tbsp                Jalapeño, deseeded and chopped

1/2 cup               Quinoa, cooked

1/2 cup               Black beans, low-sodium canned, rinsed or cooked from dry

1 tsp                   Cilantro, fresh, chopped

DIRECTIONS

  1. Layer all ingredients in mason jar in order listed.
  2. Store refrigerated for 3-5 days depending on quality of mason jar seal
  3. To serve, shake food from jar into a bowl, toss to combine, and enjoy!

Nutrition per serving:

365 calories, 10 grams fat (1.5 grams saturated fat, 0 trans fat), 0 cholesterol, 153 milligrams sodium, 59 grams carbohydrates, 13 grams fiber, 4 grams natural sugar, 14 grams protein.

Notes:

We recommend making four servings at once – that way you use up the whole avocado – and can cook 3/4 cup of dry quinoa which should give you about 2 1/4 cups cooked.

Recipe: Coco-Choco-Chia Pudding (Gluten-Free!)

celiac disease, Dairy-free, Dessert, Dietitian, Food, gluten, gluten-free, health coach, Healthy Diet, mason jar, meal planning, Meal Prep, Recipe, Snacks, splenda, sugar, Vegan, Vegetarian, , , , , , , , , , , ,

We are so excited about publishing our first Celiac Disease ebook that we are sharing gluten-free recipes in advance of our gluten-free focused special deals for October! First up is a coconut, chocolate, chia seed pudding. So much yes!

This is one of three gluten-free, treats (snacks or desserts) we are showcasing at our next Make & Take Meal Prep Workshop but we love it so much we are sharing it with you here too. By the way, this recipe is also dairy-free and vegan! And yes, it can be all these things and still delicious!

coco-choco-chia-pudding

If you want to also learn to make Peach (or Pineapple!) Cheesecake and the Peanut Pecan Dream, we invite you to join us at the October 13, 2017 workshop (or see Upcoming Events to find the next workshop!) where you get to make three gluten-free, healthy, and delicious desserts – that can also fit in as a great afternoon snack – and take four meal-prepped treats home with you.  You will get the recipes and learn about what makes these treats a healthier option and what’s really going on with sugar and your health.

Yes, I said healthy AND delicious. I mean, where else can you get 10 grams of fiber, 20% of the Daily Value (%DV) for Vitamin D, and 50% of the DV for calcium in a dessert!?? This is one treat you can feel good about giving your little ones (or enjoying for yourself!) because this sugar comes with some solid nutrition as well!

Without further ado – here is the recipe! Click for printer-friendly PDF!

Coco-Choco-Chia Pudding

A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching

Makes 1 serving

INGREDIENTS & SUPPLIES

 1                        Mason Jar, 1-cup size

3/4 cup           Almond milk, dark chocolate

2 Tbsp             Chia seeds

1 packet          Alternative sweetener

1 Tbsp             Coconut, shredded, no sugar added

1 pinch            Salt

2 Tbsp             Coconut whipped topping

DIRECTIONS

1.      Measure all ingredients except coconut whipped topping into blender

2.     Blend for 30 seconds

3.     Pour mixture into mason jar

4.     Top with whipped topping

5.     Close jar tightly and store in refrigerator until ready to eat (up to 3-5 days)

NUTRITION PER SERVING

250 calories, 14 g fat (5 g saturated fat, 0 trans fat), 0 mg cholesterol, 275 mg sodium, 30 g carbohydrates, 10 g fiber, 15 g sugar, 5 g protein plus 50% DV calcium and 20% DV Vitamin D

NOTES

This will have a slightly “gritty” texture due to grinding the chia seeds, you can skip grinding (and skip alternative sweetener) but you should refrigerate 2 days before serving or pudding will be much more liquid. 

Reduce added sugar/carbohydrates by using unsweetened almond milk plus 1 scoop chocolate protein powder.