Vision Fitness and Wellness - Cacao Magic & Green Dream Protein Brownies
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Cacao Magic & Green Dream Protein Brownies

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Cacao Magic & Green Dream Protein Brownies superfood rich treats are grain-free, Paleo and gluten-free! Not only will these treats satisfy your sweet tooth, they also provide your body with beautiful ingredients and nutrients. You will definitely want to make a few batches of these because they won’t last long! They are also a great superfood energy/protein bar substitute for store bought brands.

In a medium pot, melt: 
  • 4 oz coconut oil

In a small bowl combine:

  • 1/2 lb. (8 ounces) chocolate, semi sweet or bittersweet
  • 1 C coconut sugar

Set aside:

  • 3 eggs

In a separate bowl combine: 

Directions:
  1. Prepare a 8×8″ square pan by lining it with parchment paper. To make a 13×9″ batch, simply double or triple this recipe depending on how thick you want your brownies and increase the baking time to 40 minutes.In a medium saucepan, melt your coconut oil.
  2. Remove from heat, add in the sugar and chocolate while stirring until smooth.
  3. Whisk in the eggs until well incorporated.
  4. In a separate bowl, whisk together the flour, salt and cacao powder.
  5. Using a wooden spoon, stir the dry ingredients in the chocolate mixture until just combined.
  6. Pour your batter into your pan lined with parchment paper and bake at 350˚ for 25 minutes.
  7. Remove from the oven and cool to room temperature.
  8. Optional: add a layer of cacao magic sauce or top with goji berries or walnuts.
Enjoy!

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

Green Dream Muffins | Vision Fitness and Wellness
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Green Dream Muffins

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These muffins are probably the healthiest, nutrient dense muffins you can possibly make. Amazingly, they still taste incredible so you aren’t sacrificing flavor or taste while making them healthy. They not only include over a cup of fresh spinach, but the Philosophie Green Dream superfood mix which includes chia seeds, spirulina, chlorella, hemp protein, maca and mesquite. You can rest easy knowing your family is getting amazing nutrients while enjoying these yummy gluten-free, superfood muffins.

Dry Ingredients:

  • 1/2 cup tapioca flour
  • 1/2 cup oat flour
  • 1 1/2 cup almond flour
  • 1 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp pink sea salt (or any salt)
  • 1/2 tsp baking soda
  • 1 T Green Dream superfood blend

Wet Ingredients:

  • 1/4 cup vanilla coconut milk-based yogurt (or use plain and add 1 tsp vanilla and a little extra sugar – maybe a tbsp or two) *If not vegan, substitute 1 egg for the yogurt
  • 1/3 cup sugar (I used honey but that isn’t vegan- up to you!)
  • 1 single serving applesauce (or 1/2 cup)
  • 1 cup packed, triple washed baby spinach, chopped by blender or food processor into small bits
  • 3 tbsp coconut oil
  • 1/2 – 1 tsp lemon zest (depending on how lemony you want it)
  • have about 1/4 C almond milk (or any dairy-free milk) ready just in case your batter is thick/dry. Add spoonfuls of the milk until it’s a smooth, easy to mix consistency.

Optional ingredient: 1/4 cup chopped walnuts/pecans, plus extra for topping

Directions:

  1. Pre-heat oven to 350 degrees F and prepare a 12 cup muffin tin with non-stick spray or coconut oil.
  2. Add dry ingredients into a medium bowl and whisk together.
  3. Whisk to beat yogurt and sugar together until light (I did this by hand for just a couple minutes).
  4. Process or blend the spinach until fine.
  5. Whisk in the rest of the wet ingredients (I added all the wet ingredients into the blender so they were all blended well).
  6. Pour dry ingredient mixture into the wet ingredient mixture, add 1/4 cup walnuts/pecans if desired, and stir gently just to combine – do not over-mix.
  7. Pour muffin batter into muffin tin cups – about 3/4 full each. If using nuts, sprinkle them on top of each muffin.
  8. Bake for 14-17 minutes until centers set or a toothpick inserted in the center of a muffin comes out clean.
  9. Cool at least 10-15 minutes before serving.

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

Green Dream Waffles Recipe | Vision Fitness and Wellness
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Green Dream Waffles

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These delicious and nutritious waffles happen to be full of superfoods, gluten-free and paleo (grain-free)! They are perfect for a brunch with family (surprise mom for Mother’s Day!) and/or friends. They will never know that something so healthy could be so tasty!

Note: You could easily swap ANY of the superfood blends out for the Green Dream and it would be equally as yummy! You could also use this batter for pancakes.

Ingredients:

  • 4 eggs, separated
  • 2 T coconut oil, melted
  • 1 tsp. vanilla
  • 1/2 tsp. baking soda
  • 1 T green dream superfood powder
  • 1/8 tsp. salt
  • 1/4 tsp. cinnamon
  • 1/3 cup almond milk or coconut milk
  • 1/4 cup coconut flour
  • 1/2 T Philosophie Honey (or coconut sugar, maple syrup, etc.)

Directions:

  1. In a bowl, use an electric mixer to beat egg whites until stiff peaks form.
  2. In a separate bowl, whisk together coconut flour, baking soda, salt, and cinnamon. In a medium bowl, mix melted coconut oil, vanilla, milk, egg yolks, and sweetener. Then stir coconut flour mix into the wet mixture.
  3. Plug in your waffle maker. Fold egg whites into mixture.
  4. Grease waffle maker with some coconut oil and pour in the batter (you can use as much batter as you would with any waffle recipe).

Topping Ideas:

  • Coconut Butter
  • Nut butter
  • Fresh fruit
  • Granola

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

Berry Bliss Parfait Recipe | Vision Fitness & Wellness
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Berry Bliss Parfait

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This is a delicious superfood filled, raw, vegan, paleo-friendly recipe that will satisfy anyone you love!

Crumble Topping:

note: t= teaspoon, T=tablespoon, C=cup

  • 1 C walnuts (or any mixed such as brazil nuts + macadamia nuts)
  • 1/2 C pitted, packed dates
  • 1/2 C shredded coconut
  • 1/3 C ground raw oat or regular oats
  • 1/2 t pure vanilla extract
  • Pinch of pink Himalayan salt
  • 1-2 t water

Directions:

  1. In a food processor, grind all ingredients together into a crumbly, yet moist texture.
  2. If you want the mixture to press together a bit better, add 1-2 t of water.
  3. Transfer to a bowl and make the filling.

Filling:

  • 2/3 C blueberries
  • 1 T Philosophie Berry Bliss powder
  • 3-4 dates, pitted (or 1/2 banana)
  • 1-2 t lemon juice
  • 4 C strawberries and/or raspberries
  • 1/2 C pomegranate and/or goji berries (soaked for 30 min)

Directions:

  1. Blend the first ingredients in a food processor.
  2. Transfer to a bowl and fold in the 4 C fruit.

Whipped Cream:

This whipped cream thickens quickly when spread in a large flat dish and is perfect for filling!

  • 3/4 C cashews
  • 1/3- 1/2 C water
  • 2 T Philosophie Berry Bliss Honey (or regular honey/agave)
  • 1 1/2 t lemon juice
  • 1 1/2 t vanilla
  • 3 drops stevia
  • 1/4 cup melted coconut oil

Directions:

  1. Blend all but the coconut oil until smooth + creamy.
  2. Add the oil and blend to incorporate.
  3. Pour the mixture into an 8-8″ pan (to create a thin layer and thicken faster) and chill at least 6 hours.

NUT-FREE Whipped Cream:

  • 1 C packed young coconut pulp or 3/4 C coconut butter
  • 2/3 – 3/4 C coconut water* Depending on how thick you like it.
  • 3-4 drops stevia
  • 8 drops vanilla essence (or pure vanilla extract, to taste)
  • 1/2 t lemon juice

Blend all ingredients until smooth in a blender.

Grab a glass and begin layering! Start with the fruit filling first at the bottom, then whipped cream, then the crumble and repeat, ending with whipped cream at the top + adding strawberries + goji berries on top! Be creative + have FUN!

Vision Contributor:

Sophie Jaffe is a certified Raw Food Nutritionist and Raw Food Chef. She’s a member of the Yoga Alliance as an advanced teacher, is certified by the National Academy of Sports Medicine as a personal trainer and is a mother of two.

Sophie’s personalized detox cleanses and Superfood products have helped many. Delicious recipes and her supportive hands on approach make transformation simple and accessible. Learn more at: http://www.thephilosophie.com.

Lentil And Quinoa Stuffed Acorn Squash

Lentil And Quinoa Stuffed Acorn Squash

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Ingredients:

  • 1 acorn squash, chopped in half
  • 1 cup quinoa
  • 1/2 cup lentils, red or green
  • 1 red bell pepper, chopped
  • 4-5 cloves garlic, chopped
  • 2 tablespoons of coconut oil
  • 1/4 tablespoon cumin
  • 1/4 tablespoon turmeric
  • sea salt and pepper to taste

Directions:

  1. Set oven to 350F. Cut squash in half and place in a baking dish filled with 1/2 an inch of water. Place flesh down and bake for 30 minutes.
  2. In the meantime, cook 1 cup quinoa and 1/2 cup lentils together in a pot of water (about 2 cups of water) for 10-12 minutes or until fully cooked.
  3. In another pan, sauté the garlic and red pepper in the coconut oil. When the red pepper and garlic are soft, combine them with the lentils and quinoa.
  4. Then add the turmeric, cumin, salt and pepper. Drizzle a little more coconut oil if necessary.
  5. When the squash is done, take it out and let it cool for about 5 minutes.
  6. Drain the water from the pan and place a baking sheet in the pan.
  7. Put the squash back in the pan and pour the quinoa and lentil mix into each squash half. Bake at 350F for about 15 minutes.
Take them out and enjoy!!
Delicious, All-Natural Remedies | Vision Fitness & Wellness
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Delicious, All-Natural Healing Recipes

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There are almost always alternatives that we can try before we head to the docs office. To prevent, and even heal illnesses, nothing is more powerful than having a balanced and sensible diet, and leading a healthy lifestyle.

The Cold & Flu Buster

Make a tea out of 1 thick slice of lemon + 1 tsp. honey + 1 inch knob of ginger + 1 inch knob of turmeric, with hot water. Lemon acts to break down mucus, while honey eases sore throats, preventing bouts of coughing (especially good when in stuffy lecture theaters). Ginger and turmeric are both a powerful anti-microbial, so act to kill viruses, whilst ginger improves healing and turmeric reduces inflammation.

Muscle Ache Be Gone

Make a delicious dessert from 1 x banana + 1 stalk of rosemary leaves + 3 Tbsp. natural yoghurt + 1 Tbsp. pumpkin seeds + 1 Tbsp. almonds + 1 Tbsp. sunflower seeds. You could either blend it up to make a smoothie or turn it into a nut-alicious banana split! Banana contains good levels of potassium, which is a key electrolyte and important in preventing muscle cramps. Yoghurt and almonds contain calcium, another electrolyte which reduces muscle spasms and cramps. Rosemary reduces inflammation, which in turn reduces pain, and the seeds and nuts contain magnesium, an important mineral for relaxing muscles.

Energy Booster

Make an irresistible snack from 1 x apple + 2 Tbsp. natural peanut butter + oats. You could either make an apple sandwich, or porridge during those cooler months! Apple contains both fructose and fibre, which are both very slow to digest and absorb into blood stream, providing a prolonged and sustained boost of energy. Peanut butter and oats are high in magnesium and the B vitamins that are both involved with energy production at the cellular level. Peanut butter also contains good fats and protein, essential for good energy.

Low Immunity

Juice 1 x carrot + 1 x apple (leaving the skin on) + 1 x orange (skin removed) + ½ beetroot + 1 inch knob of ginger + 1 inch knob of turmeric. This juice is packed to the brim with vitamin c and bioflavonoids, which act to support the immune system, promote cellular healing and help our bodies deal with stress.

Headache

Make a tea from 1 inch knob of ginger + 1 stalk of rosemary + 1 stalk of sage. Finely chop all ingredients and steep in hot water, cover, then let cool before drinking. Ginger and rosemary are both anti-inflammatory, so act to ease inflammation within the blood vessels in the head. Sage helps by relieving tension and balancing hormones.

Nausea

Make a tea from 2 aniseeds + 2 cloves + a 1″ inch knob of ginger. Pour boiling water over all ingredients and steep for 5mins before straining. Cloves and aniseed contain antiseptic and anesthetic properties that can aid an upset digestive system. Ginger is extremely powerful at providing instead instant relief from nausea.

Stress/Anxiety

Make a tea from 1 tsp. licorice root + 1 tsp. of lavender leaves, with hot water. Licorice root is said to calm the mind and increases the body and minds ability to handle stressful situations. Lavender on the other hand promotes relaxation and calm, as well as balances hormones.

Thank you Lorna Jane for these delicious remedies. More nourishing recipes can be found on their website.

Maca-Chocolate Brownie Bites

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Maca-Chocolate Brownie Bites

Ingredients:
2/3 cup coconut flakes
1/3 cup shredded carrots — packed
1/4 cup almond meal
1/4 cup pitted dates
1 tsp vanilla extra
2 tbsp cacao powder
2 tsp maca powder
2 tablespoons of Cacao Magic

Directions:
Place all the ingredients in a food processor and blend.

ENJOY!!

 

 

Vision Recipe of the Week

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WINTERTIME CHI

Ingredients:
2 tbsp. olive oil
1 acorn squash, cooked in the oven about 30-35 minutes and peeled and cubed
1 can black beans, drained and rinsed ( I used dry beans for mine because that was what I had, which is better, but more time consuming, so the canned black beans are fine as well!)
2 cans diced tomatoes
1 large onion, peeled and diced
3 cloves garlic, diced
4 stalks of celery, diced
1.5 cups of low sodium chicken broth (or vegetable broth if you prefer)
2 tsp. ground cumin
1 tsp. chili powder
1 tsp. sea salt
1/4 tsp. cayenne pepper
Sliced avocado or shredded parmesan option for garnish

Directions:
Warm the olive oil in a large pot. Then add celery, onions, garlic and cooked squash. Cook about 5 minutes, stirring frequently.
Add the reminding ingredients. Increase heat to high until it boils then turn the heat to simmer for about 30-35 minutes.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

Vision Recipe of the Week

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Spaghetti Squash with Roasted Brussels Sprouts, Chickpeas and Onions

Ingredients:
1 spaghetti squash
1 pound Brussels sprouts
1 medium onion, halved and thinly sliced
3 cloves garlic, pressed
1/2 cup vegetable broth
15 ounces chickpeas, rinsed and drained
2 teaspoons dried basil
1/4 teaspoon red pepper flakes (or to taste)
Salt and black pepper, to taste
Sliced almonds or avocado, optional

Directions:
BEWARE this is a healthy recipe and it is not difficult, but it takes a little over an hour to put together. It is totally worthwhile because you can store it in tupperware and take it with you to work or wherever, but it is not the quickest recipe around.
1. Preheat oven to 400F. Pierce a spaghetti squash a few times with a knife (pierce deeply through flesh into center). Place on a baking sheet or foil on center rack of your oven. Bake for 30 minutes and then turn it over. Bake another 30 minutes or until outside has browned in places and shell feels soft. Remove from oven and set aside until it is cool enough to handle. Once it’s cool, cut it in half and remove and discard the seeds and scrape the strands of squash out with a fork. Put the squash into a bowl and set aside.
2. While the squash is cooking, prepare the Brussels sprouts. Trim and discard the ends and cut the sprouts in half. Place on a baking sheet and douse with olive oil. (This prevents burning; if you don’t want to use the oil, cover loosely with a sheet of aluminum foil.) When the squash has almost finished cooking, put the sprouts into the oven and bake for about 15 minutes. Remove them when they are just beginning to get brown (they will finish cooking in the skillet in the next step).
3. In a large, deep, non-stick skillet, spray it down with cooking spray and cook the onions on medium-high heat until they become golden, about 4-5 minutes. Add the Brussels sprouts, garlic, and vegetable broth and cover the skillet with a lid. Cook for 3-5 minutes, adding more broth or water if skillet becomes dry. Add the chickpeas, basil, and red pepper flakes. Stir in the spaghetti squash, and toss gently to mix. Cook until heated through. Add salt and pepper to taste. Serve topped with crushed or sliced almonds, if desired.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

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Vision Recipe of the Week

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Breakfast champion dishes that will allow you to nourish and go.

Easy Baked Beans
For you sporty sisters who dig a more savory dish, this recipe will be right up your alley. This one sure beats the store bought variety, and if we may say so, is far more delicious. The beauty of this recipe is you can whip it up in a flash. We like to cook a big batch the night before, heat it up in the morning and go. It is also works great for those nights where you have no dinner plans, and want to work with what you’ve got in the pantry.

 

Smoky-Chipotle-Baked-Beans-2

Overnight Oats
Overnight oats are becoming a go-to breakfast staple for the busy sporty sister. Not only is it 100% healthy, you can prepare it the night before, store it in a cute jar in the fridge overnight, and grab it and go in the morning. The best thing about overnight oats is the versatility factor. You can layer it with oats or quinoa, add your fave fruit, and sprinkle a medley of nuts and seeds on top (we used toasted buckwheat)

overnightoats3
Quinoa Porridge
Porridge is like a big, comforting hug to your insides. It is the ideal dish to nourish with in the AM and will provide you with sustainable energy to kickstart your active day. Quinoa porridge is the perfect option for those gluten free girls out there. Just like the overnight oats, you can pour the contents in a container or jar and take it to work with you. Add you favourite fruit or sprinkle some chia seeds on top for a health booster breaky.

 

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Thank you Lorna Jane for these delicious breakfast recipes. More nourishing recipes can be found on their website. Enjoy!