HAPPY HEALTH JOURNEY

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Choose Organic Whenever Possible

The DIRTY DOZEN AND THE CLEAN 15

 

 

 

WHEN IT COMES TO PRODUCE, ORGANIC ISN’T ALWAYS NECESSARY.

It’s highly recommended  to go organic when you can. Conventionally grown produce requires the use of toxic chemicals designed to kill insects and other pests. The residue of these chemicals remains on the food we eat, which then makes its way inside our bodies. Unfortunately, organic is often costlier, so refer to the Environmental Working groups (EWG) list, known as the “Dirty Dozen.” This list can tell you which foods you must buy organic according to their ranking of toxicity. The EWG also keeps a list of the foods that have the least amount of pesticide residue, known as the “Clean Fifteen.” Any fruits or veggies where you do not consume the peeling such as oranges, banana, avocado, pineapple etc. may not be crucial to buy organic because of the peeling acts as a protectant shield. Generally speaking, anything that you might have to wash before you eat is well worth buying organic.

 

 

 

 

 

 

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Tropical Green Smoothie

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Tropical Green Smoothie

  • Author: Michelle
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 1x
  • Category: Smoothie
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Description

This sweet, tangy smoothie gives you a little taste of the tropics without having to leave home. It’s fresh, filling and is a great way to get more greens into your diet.

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Ingredients

  • 3/4 cup water
  • 1 cup greens (baby spinach, kale)
  • 1 banana, peeled and frozen
  • 1/2 cup diced pineapple, fresh or frozen
  • 1/2 cup diced mango, fresh or frozen
  • 1 scoop protein powder (2 tablespoons), (plain or vanilla)
  • 1/2 teaspoon grated fresh or ground ginger (optional)

Instructions

  1. Place spinach and water into blender and blend until mixture is a green like consistency. Stop blender and add remaining ingredients. Blend until creamy and smooth. Enjoy immediately.
  2. For extra coldness, add ice.

Notes

  • You can top with some blueberries, sliced pineapple or mango, so good!
  • I like to add ginger for the many health benefits this spice provides and the taste is so good.

Nutrition

  • Serving Size: 1
  • Calories: 316
  • Protein: 23g

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Banana Oatmeal Protein Pancakes

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Banana Oatmeal Protein Pancakes

  • Author: Michelle - happyhealthjourney
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 2 pancakes 1x
  • Category: Breakfast
  • Method: Stove Top
  • Cuisine: American
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Description

These protein-packed pancakes are easy to make. They are gluten-free, sugar -free and made with real simple ingredients. They are totally delicious.

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Ingredients

  • 1 ripe banana
  • 2 eggs
  • 1 cup gluten free rolled oats
  • 2 tablespoons vanilla protein powder
  • 1 tsp baking powder
  • 1/2 teaspoon ground cinnamon (optional)
  • 1 teaspoon vanilla extract
  • 1/2 cup water, unsweetened almond milk or other non-dairy milk

Instructions

  1. Combine all the ingredients in a blender and blend until you have a nice thick batter.
  2. Heat a large non-stick skillet over medium-low heat and lightly coat with non-stick cooking spray, coconut oil or butter.
  3. Pour pancake batter in the pan to form medium sized pancakes. Cook for 2-3 minutes or until small bubbles begin to form on the surface and edges have started to rise. Flip and cook for 1-2 minutes more or until the bottom is golden brown.
  4. Repeat until you have used up all the batter.
  5. Serve with your favorite pancake toppings and enjoy!

Notes

  • If you do not have a blender to mix all the ingredients together, you can substitute the oatmeal with almond flour and whisk or stir together until well combined.
  • Top these delicious pancakes with fresh fruit, pure maple syrup, or peanut butter.

Nutrition

  • Serving Size: 2
  • Calories: 280
  • Sugar: 8.3 (no added sugar)
  • Sodium: 67mg
  • Fat: 7.3g
  • Saturated Fat: 1.9g
  • Carbohydrates: 43.4g
  • Fiber: 6g
  • Protein: 11.6g
  • Cholesterol: 164mg

Keywords: Pancakes, Dairy free, Gluten free

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Sweet Potato Mash

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Sweet Potato Mash

  • Author: Michelle - happyhealthjourney.com
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: Side Dish
  • Method: Boil, Steam, Bake
  • Cuisine: American
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Description

Sweet potato mash is a delightful side dish.

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Ingredients

  • 4 large sweet potatoes (peeled and chopped)
  • 2 tablespoons of butter, vegan butter
  • 1/2 teaspoon ground cinnamon
  • 1/3 cup unsweetened coconut, almond, or rice milk (more if needed)
  • 1/4 cup fresh orange juice (from an orange)
  • 1/2 teaspoon sea salt (optional)
  • 1/2 teaspoon black pepper

Instructions

  1. Boil the sweet potatoes in a large pot of water until they can easily be pierced with a fork.
  2. Drain the water from the potatoes.
  3. Mash the potatoes with a potato masher or a fork.
  4. Stir in the butter, cinnamon, milk and fresh orange juice.
  5. Sprinkle in salt and pepper and serve.

Notes

  • The sweet potatoes may be steamed if you are short on time, but boiling them will create a smoother consistency. If you like them extra smooth you can add them to a blender or a food processor.
  • Enjoy!

Nutrition

  • Serving Size: 1 sweet potato
  • Calories: 192
  • Sugar: 8.5 no added sugar
  • Sodium: 335mg
  • Fat: 6
  • Saturated Fat: 3.7
  • Carbohydrates: 35g
  • Fiber: 4.3
  • Protein: 2.3
  • Cholesterol: 15mg

Keywords: Gluten free, vegetarian, healthy, Sweet Potatoes

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Pico De Gallo

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Pico De Gallo

  • Author: Michelle - happyhealthjourney
  • Category: Snack
  • Cuisine: Mexican
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Description

This homemade pico de gallo is perfect for your Cinco de Mayo celebration or for a quick snack, it’s tasty.

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Ingredients

  • 2 large garden tomatoes, diced
  • 1/2 small white onion/red onion or use onion powder
  • Leaves of 1 bunch of fresh cilantro
  • 1–2 garlic clove or garlic powder
  • 1–2 diced mango
  • Juice of 1 lime/lemon
  • 1–2 minced jalapeno peppers (optional), diced green/red/yellow peppers (optional)

Instructions

  1. Gently, combine and it’s all ready!

Notes

Scoop seeds out of tomatoes and jalapeños if you don’t like the seeds.

The mango add a sweetness to this delicious snack, I love me some mango!

If you don’t have fresh cilantro use ground cilantro, but fresh taste so much better.

Enjoy!

 

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Oatmeal with Berries

 

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Oatmeal with Berries

  • Author: Michelle - happyhealthjourney.com
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Breakfast
  • Method: Boil
  • Cuisine: American
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Description

Oatmeal makes a warm, comforting and healthy breakfast. And the berries just top it off.

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Ingredients

  • 1 cup old fashioned rolled oats
  • 1  and 1/3 cup water or milk (unsweetened almond, rice)
  • 1/2 teaspoon cinnamon
  • 1 tbsp peanut butter
  • hemp seeds
  • mixed berries, fresh or frozen (thawed)

Instructions

  1. Combine oatmeal and  water or milk in a small pot. Stir and bring to a boil.
  2. Reduce the heat to low and stir in cinnamon.
  3. Cook for an additional 2-3 minutes or until the oats are creamy and heated through.
  4. Serve topped  with sliced bananas, hemp seeds, mixed berries and peanut butter.

Notes

  • If you don’t like bananas, top with pears, apples or leave them out.
  • You can add a few walnuts or pumpkin seeds.

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 245
  • Sugar: 3.7g
  • Sodium: 44mg
  • Fat: 8.6g
  • Saturated Fat: 1.4g
  • Carbohydrates: 34.3g
  • Fiber: 6.3g
  • Protein: 8.9g
  • Cholesterol: 0

Keywords: Dairy free, Healthy, Gluten free, Vegetarian, Egg- Free

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Homemade Guacamole

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Homemade Guacamole

  • Author: Michelle - happyhealthjourney
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Category: Snack
  • Cuisine: Mexican
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Description

Homemade guacamole is easy to make and so full of flavor. You’ll find yourself coming back to this recipe time and time again.

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Ingredients

  • 2 avocados
  • Juice from 1/2 a lime or lemon
  • 1/4 cup diced onion or onion powder
  • 1/4 cup diced roma tomatoes, or any tomato you have on hand
  • 1–2 cloves crushed garlic or garlic powder
  • 2 tablespoons fresh chopped cilantro or ground cilantro
  • 1/4 teaspoon kosher or sea salt

Instructions

  1. Slice the avocados in half. Remove the pit and scoop the avocado out of the skin and place in a mixing bowl.
  2. Using the back of a fork, mash the avocado against the sides of the bowl until its rich and creamy. You can make your avocado as smooth or chunky as you like.
  3. Add the remaining ingredients and stir together. Taste, adjust seasoning as needed.

Notes

  • Be sure to look for avocados that are nice and ripe or leave them out on the counter or in the fridge for a few days to ripen. Once they are ripe they should be easier to mash with a fork.
  • You can serve with toast, tacos, chili, or chips.

Nutrition

  • Calories: 337 kcal
  • Sugar: 3g
  • Sodium: 18g
  • Fat: 4g
  • Carbohydrates: 21g
  • Fiber: 14g
  • Protein: 5g

Keywords: Gluten free, Nut free, Vegan, Vegetarian, Soy free

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Carrot Ginger Sweet Potato Soup

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Carrot Ginger Sweet Potato Soup

  • Author: Michelle - happyhealthjourney
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 1x
  • Category: Lunch, Dinner
  • Method: Stove top
  • Cuisine: American
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Description

This savory soup is highly nutritious and delicious. Sweet potatoes and carrots are a great source of fiber, vitamins, and minerals. I love eating this soup anytime of the year.

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Ingredients

  1. 1 tbs coconut oil or (olive oil)
  2. 1/2 large onion
  3. 1–2 clove garlic, sliced
  4. 1 inch piece of ginger, minced or 1 tbs ground ginger
  5. 1 pound of sweet potatoes, peeled and chopped into 1/2 inch cubes
  6. 1 pound of carrots, sliced
  7. Water to boil (just enough to cover carrots and sweet potatoes)
  8. 3 cups vegetable broth or (any other broth)
  9. 1 tsp ground coriander (optional)
  10. 1 tsp turmeric
  11. Pinch of  nutmeg
  12. 1/2 tsp salt, or to taste
  13. 1/2 tsp ground pepper
  14. 1/2 tsp ground curry

Instructions

  1. In a pot, add water, sweet potatoes, carrots and bring to a boil until they are fork tender.
  2. Heat a large pot with the coconut oil over medium heat. Add the onions and let them cook for about 5 to 6 minutes, until onions are translucent stirring frequently. Next, add the garlic and ginger and saute for another minute or so.
  3. Drain the boiled water from the carrots and sweet potatoes or leave some and add to the large pot along with broth, turmeric, nutmeg, and coriander (if using). Soup will be hot! You may want to let cool down a bit.
  4. Transfer everything to a high speed blender or food processor until smooth. You may need to do this in batches.
  5. Return soup to the large pot. Season with salt.
  6. Serve the soup in bowls and top with coconut milk (optional), cayenne pepper (optional, if you like spice).

Notes

  • You can substitute coconut oil with grapeseed oil or olive oil.
  • You can bake the sweet potatoes in the oven.
  • You can use your favorite flavor of broth or you can use water only. I think broth gives it even more flavor. Season to your taste, Enjoy!

Keywords: Vegetarian, Gluten free, Soy free

 

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Foods to Boost Your Immune System

With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system. Doing so can benefit your body and boost your defenses against viruses, bacteria, and other pathogens. Immunity booster foods to help you stay strong to fight off infections.

16 Foods That Boost and Improve Your Immune System

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