Gut Healthy Stewed Apples and Blueberries

 

Chop some apples and add to a saucepan

Add frozen blueberries

Add liquid monk fruit or honey

Add cinnamon and vanilla extract

Stir, cover, and simmer for 15-20 minutes, stirring frequently

Cook until apples are tender

Eat as is or serve with plain yogurt or with overnight oats

From Thrive with Candicee on Instagram

Hard-Boiled Eggs and Peas Ideas

 

Boil three eggs, peel them and slice into tiny cubes or bigger pieces per taste. Warm up a tin of cooked green peas or cook fresh green peas if you want and pour into a serving dish. Add the chopped hard-boiled

eggs to the peas. Melt three-four tbsp of butter and pour over the peas and eggs and mix well and carefully so as not to squish the green peas. Add salt to taste and add parsley or dill. I don’t like parsley so I go with dill or nothing at all.

And enjoy!

Bulgarian Peas and Eggs (Topli Gradishe): Sauté 2 cups of green peas in 3–4 tbsp of butter until warm. Gently stir in 3–4 chopped hard-boiled eggs. Season with salt and fresh dill or parsley. Serve immediately.

Indian Green Peas and Eggs (Sukhi Matar Anda Sabzi): Sauté onions, garlic, and ginger with cumin, turmeric, and chili powder. Add frozen peas and cook until tender. Top with sliced hard-boiled eggs, garnish with cilantro, and serve.

[Creamy Pea & Egg Casserole](0.5.6, 0.5.7): Combine 2 cans of drained peas with 4–6 chopped hard-boiled eggs. Create a sauce using melted butter and flour (roux) topped with cheddar cheese, or use cream cheese/Cheese Whiz. Top with breadcrumbs or french-fried onions and bake at \(350^{\circ}F\) (\(175^{\circ}C\)) until bubbly

BLE Guidelines

BREAKFAST

1 Protein

1 Grain

1 Fruit

LUNCH

1 Protein

6oz vegetables 

1 Fruit

1 Fat

DINNER

1 Protein

14oz vegetables 

1 Fat

The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner

Roasted Sweet Potatoes

 2 large orange sweet potatoes, preferably garnet or jewel

– 2 tbsp olive oil @bonodisiciliausa

– 1 tsp sea salt

– 1 tsp garlic powder

– 1 tsp smoked paprika



1. Preheat oven to 375°F and line a baking sheet with parchment paper.

2. Wash the sweet potatoes really well, then dry them thoroughly.

3. Trim off the ends, then cut each sweet potato in half lengthwise.

4. Rub the cut sides with olive oil, salt, garlic powder, and smoked paprika.

5. Place cut-side down on the parchment-lined baking sheet.

6. Roast at 375°F for 1 hour. Don’t flip or move them.

7. When they come out, let them sit on the pan for 10 minutes before lifting.

8. Carefully remove with a thin spatula to keep that caramelized bottom intact.

Biggest tips:
– Use large orange sweet potatoes, not tiny skinny ones
– Parchment paper really helps
– Don’t rush the 375°F / 1 hour bake
– Let them rest 10 minutes before removing so the sugars can set

That’s how you get the glossy, candy-like bottom everyone is trying to make 😋

From SuperFoodsGuy on Instagram

Overnight Oats *****

 Trying this for the first time, I used coconut milk (1/4 cup diluted with 1/4 cup water, 1 tsp chia seeds, and 1/8 tsp liquid monk fruit.

I just made this for the second time and tried 2 tsp chia seeds.  Really good!

1. • ½ cup OG, GF, Sprouted Rolled Oats
   ½ cup Coconut Milk (if thick, use 1/4 cup coconut milk & 1/4 cup water)
   ¼ cup OG A2 Yogurt 
   2 tsp Chia Seeds 
   1/8 tsp liquid monk fruit
   
   
2. Combine: Add all ingredients (oats, liquid, yogurt, chia seeds) into a mason jar or container.
3. 
   
4. Stir: Mix thoroughly to ensure no dry oats remain.
5. 
   
6. Soak: Cover and refrigerate for at least 4-5 hours, or overnight.
7. Top & Serve: Add fruit, nuts, or nut butter in the morning before eating
8. If too thick, stir in additional milk of choice
9. 
   
10. Flavor Variations:

• Apple Cinnamon: 1/2 tsp cinnamon + 1/4 cup diced apples + 1 tsp honey.
• Blueberry: 1/4 cup fresh or frozen blueberries + 1/4 tsp vanilla extract

Coconut Milk from Coconut Cream

To make coconut milk from coconut cream:

Blender Method: Combine 1 can (approx. 5.4 oz) of coconut cream with 2 cups of water in a blender and mix until smooth.

Blend 1 part coconut cream with 2 to 4 parts warm water until smooth. A common ratio is 1/2 cup of cream to 1 cup of water for a standard consistency. Blend for better incorporation, then optionally strain for a smoother texture.

Homemade coconut milk will last 3-5 days in the fridge.

This can be frozen for up to 1 month, if frozen right away! Defrost fully prior to use.

Cleaning Produce with Baking Soda

 

• Maximum Clean: Baking soda has been shown to remove up to 99% of pesticide residue.

• Superior Science: This simple pantry staple is significantly more effective at removing chemicals compared to using just vinegar or water.

• Easy Application: A quick soak can transform your “healthy” snack into a truly clean one.

How to do it at home:

1. Fill a large bowl with cool water.

2. Add about 1 teaspoon of baking soda for every 2 cups of water.

3. Let your fruit soak for 12 to 15 minutes.

4. Rinse thoroughly under tap water and enjoy!