Silk Soymilk Tropical Yogurt Parfait

 

The first dairy alternative I ever tried was Silk soy milk. It was my go-to milk replacement for my morning cereal and in my coffee.

 

Then suddenly, the dairy case at the grocery stores were flooded with milk alternatives — almond milk, coconut milk, rice milk, hemp milk, etc. — and I tried almost ALL of them. I found myself coming back to Silk soy milk for both the smooth delicious taste and the 8 grams of protein per cup. Having given up meat several years ago, I was hard-pressed to meet my daily protein requirements. Falling back in love with soy was a great plant-based way to get the protein I needed in the mornings to fuel my workout and keep me satisfied until my next meal. Silk is also low in saturated fat and has no cholesterol, two more wins!

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A boost of protein in the morning provides your body with what it needs to burn fat instead of muscle during a workout. Try this Tropical Yogurt Parfait using creamy vanilla Silk Soymilk for breakfast to wake up your taste buds and get your day started off right.

 

Silk Soymilk Tropical Yogurt Parfait
Serves 1
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Prep Time
6 min
Prep Time
6 min
Ingredients
  1. 1/2 cup low-fat Greek yogurt
  2. 1/3 cup Vanilla Silk Soymilk
  3. 1/4 cup diced mango
  4. 1/4 cup diced banana chunks
  5. 1 tablespoon shredded coconut flakes
  6. 1/4 cup all-natural granola
  7. 2 tsp. chopped or crushed walnuts
  8. 1 tsp. honey
Instructions
  1. In a medium-sized mixing bowl, blend together Greek yogurt and Vanilla Silk Soymilk until creamy and most lumps have disappeared.
  2. In a glass or mason jar, add the diced mango.
  3. Add half of the yogurt/soymilk blend to the glass directly on top of the mango.
  4. Add the diced banana and shredded coconut.
  5. Add the remainder of the yogurt/soymilk blend.
  6. Top with honey, granola, and chopped walnuts.
  7. When ready to eat, stir together & enjoy!
Notes
  1. If you are not planning to eat right away, store the granola & nuts separately. Pour on just before stirring, add honey, and stir.
The Wellness Scientist http://thewellnessscientist.com/
 If you haven’t tried Silk (or if you have and still want to SAVE) check out this link for money-saving coupons!!

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Like to look at pretty pictures of food and yummy recipes? GREAT … I do too! Check out the Fall Back in Love with Soy recipe board on Pinterest.

This conversation is sponsored by Silk. The opinions and text are all mine.

 

 

Spring Superfoods You Need To Eat

Spring is in the air, and it is time to go green — literally!

Take a walk through the produce section, and you’ll see green everywhere. Seasonal eats available in spring go a long way to helping you detox from the cold winter months, provide you with many a nutritional boost, and lean you down in no time. Here are three greens to pile on your plate this spring.

Spring-Superfoods| www.thewellnessscientist.com

 

Asparagus

asparagus| thewellnessscientist.com

You can find asparagus almost all year-round thanks to the lengths grocers go to in order to keep these greens in stock, but nothing beats the flavor-rich freshness of locally-grown asparagus during the spring. A cup of asparagus boasts a healthy dose of vitamin K (essential for your bones to absorb calcium) and immune-boosting vitamin A.

Asparagus is also know to de-bloat your tummy, so eat up before you hit the beach for a lean & defined physique!

Artichokes

Artichoke | thewellnessscientist.com

Artichokes contain a compound called cynarin, which are not to stimulate your taste buds & make bland food taste better. They are also rich in inulin, which promotes growth of good bacteria in your gut.

Also a good source of antioxidants, fiber, and folate, these tasty veggies are a nutritional powerhouse that are hard to beat!

Ramps

Wild-Leeks

Ramps, also known as wild leeks are a spring delicacy available only for a few weeks in spring, beginning mid-April. If you haven’t tried ramps, hit the supermarket or farmer’s market for this delightful veg you can use in any recipe that calls for leeks.

In addition to vitamins A and C, you’ll get a dose of iron as well as immune-boosting selenium.

 

 

 

Five Foods You Need to Try This February

Five-Foods-You-Need-To-Try

If you are interested in getting the most nutritional bang for your buck, look no further than superfoods. What’s so super about them, you ask? Basicially, superfoods are simply those that are plentiful in multiple nutrients and have been shown through scientific research to offer health benefits.

You are no doubt already eating a superfood-rich diet — broccoli and blueberries to name a couple — but there are lots that you probably aren’t eating. Here are 5 healthy superfoods to get your hands on this February.

Chicory

Types of Lettuce | thewellnessscientist.com

Photo courtesy of keithcr

I grew up in Louisiana, and I was a huge fan of the local Community brand coffee with chicory. I couldn’t imagine that the same chicory I used to drink in my coffee was the same chicory I now see offered as a seasonal green in fancy restaurant salads — but it was (one was the root and the other was the leafy greens, but still the same plant!)

Chicory root is known to detoxify the liver, as well as to aid digestion — both of which would come in handy after a weekend in the Big Easy 🙂 

The greens, on the other hand, pack a punch of vitamin A, vitamin K, and choline to name a few.  Cruise by your favorite farmer’s markets in February and pick up a head of chicory to serve up in your salads or to saute and serve under your favorite protein.

Kumquats

Kumquats | thewellnessscientist.com

Photo courtesy of jeltovsk

This was not intended to be a post about Louisiana, but again I am struck by a memory of numerous kumquat trees that lined the neighboring fence of my elementary school’s playground. We had no idea what these little orange globes were until a teacher told us, but burned countless hours picking these sweet little beauties as kids.

The peak of the growing season is in the winter lasting until about March, so now is an ideal time to try this citrus fruit that is high in potassium, as well as vitamins C and A.

To eat, rinse & toss the whole thing in your mouth – be careful with the seeds!

Maca

Superfood Smoothie | thewellnessscientist.com

Photo courtesy of Alvimann

Maca is a root originating in South America which has been shown in clinical studies to boost libido. Maca is also known to improve stamina in athletes, regulate hormonal imbalances, and even help with fatigue.

Maca is available in powder form, which is great for adding to smoothies and protein shakes. Don’t go overboard, though … the powder can be quite bitter in large doses.

There are a variety of teas, energy bars, and even chocolates that contain maca — a super convenient way to taste test this superfood.

Parsnips

Parsnips | thewellnessscientist.com

Photo courtesy of MaxStraeten

I love parsnips and include them in one of my favorite winter comfort dishes, Winter Vegetable Shepherd’s Pie, a recipe I found in Food & Wine magazine. 

Parsnips are high in fiber, which we need to aid in the prevention of heart disease, and some types of cancer. They also contain a healthy dose of folate, a nutrient necessary in energy metabolism and essential for women planning to become pregnant.

When you go on a hunt for parsnips, they look like a big white carrot. They’ll probably be hiding next to the radishes and other root veggies in almost any produce section of a any supermarket during the winter months.

Passion fruit

Passion Fruit | thewellnessscientist.com

Last but not least … passion fruit … you can’t leave this seasonal fruit off the list in February because of its name alone!

Passion fruit is a great source of vitamins A and C, and don’t be afraid to eat the seeds for an extra dose of fiber.

These exotic beauties are also a good source of plant-based iron, a perfect healthy snack for vegetarians who may need an iron boost.

The Best Juice Recipe for Glowing Gorgeous Skin

Great Skin Juice Recipe

 

As much as I swear by my beauty products for keeping my skin radiant and younger looking, I know that what I put in to my body even more important that what I slather on it. 

Stress, caffeine, alcohol, sugar-laden treats and pollution cause a build up of toxins in our bodies that can leave us with dry, flaky and even acne-ridden skin that need to be eliminated in order to rebalance the body. 

I prefer blending to juicing, since most of the fiber and other good stuff gets left behind when you use a juicer. I love making fresh green juices in my Vitamix, and it’s perfect for making a big batch of this skin-clearing smoothie that’s chock full of vitamins, minerals and antioxidants to cleanse your body of toxins and leave you with glowing, healthy skin. 

This Asian Green Tea Smoothie packs a serious antioxidant punch with tons of nutrient-rich veggies and green tea. Green tea is known for its ability to fight the signs of aging such as fine lines and wrinkles, sagging and sun damage, while the mega-dose of green veggies in this juice will provide even more antioxidants to give you that healthy glow. 

Try this vegan, non-dairy recipe with a spicy boost to complement your regimen and get radiant skin from within.

 

Ingredients

  • 1 1/2 cups Green tea (freshly brewed, then chilled)
  • Juice from 1/2 small lemon
  • 1 cup romaine lettuce
  • 1 cup organic spinach
  • 1 Kaffir lime leaf
  • 1 inch fresh ginger (peeled & chopped)
  • 1/4 teaspoon Madagascar vanilla extract

 

Directions

  1. Coarsely chop romaine, lettuce, and Kaffir lime leaf. 
  2. Place all ingredients in the order listed into a high-speed blender (such as Vitamix) and secure lid.
  3. Select Variable 1.
  4. Turn machine on and slowly increase speed to Variable 10, then to High.
  5. Blend for 30 seconds or until smooth. 

 

 

Meatless Monday Recipe: Heirloom Tomato Caprese Salad

In my opinion, an Heirloom Tomato Caprese Salad is SUMMER ON A PLATE!  It’s a simple little salad to put together, but the key is to find the freshest ingredients you can to make it taste amazing!

Heirloom Tomato Caprese Salad | thewellnessscientist.com

Organic tomatoes, freshly-picked basil leaves, high-quality olive oil and balsamic vinegar, buffalo mozzarella, as well as sea salt & freshly ground pepper all make a difference.

We planted tomatoes a little late in the season this year, so the ones I used today are beautiful fresh local heirloom tomatoes from our local market. I’m SUPER excited that I HAVE BASIL in my garden this year!! We didn’t plant any basil last  year, but this year we have 3-4 plants that are doing well. I LOVE going out & picking out a few big, fragrant leaves to include in my summer salads. Ahhhh, summer on a plate for sure!

For the past several years, I have enjoyed going out to my garden and picking beautiful heirloom tomatoes and basil to make this salad. I have experimented with different cheeses over the years, but this is my favorite version.

Ingredients:

  • 3-4 large heirloom tomatoes (I used yellow & red ones above)
  • 8-10 basil leaves, chopped
  • Buffalo mozzarella, sliced thinly
  • Extra-virgin olive oil (best quality you can afford — you only need a couple of capfuls)
  • Aged Balsamic Vinegar (again, good quality makes all the difference)
  • Freshly ground black pepper
  • Sea salt

Directions:

  1. Slice tomatoes and arrange on a plate. I find that a big serrated knife does the best job slicing tomatoes.
  2. Add a thin slice of mozzarella in between each tomato slice. Sprinkle the chopped basil leaves over the salad, then add a little sea salt & freshly ground pepper.
  3. Using the cap from your bottle of olive oil, add a capful to each row of the tomato combo on your plate.
  4. Finally, drizzle a small amount of balsamic down the center of each row & you are ready to feast!

This salad serves 3-4 people. I always serve with a sweet French baguette. Enjoy!! 🙂

Caprese Salad | thewellnessscientist.com

SO TELL ME …

What are your favorite summer salads? Do you grow lettuce, tomatoes, and other herbs/veggies in your yard? 

 

Meatless Monday Recipe Roundup: Elegant Egg Dishes

Since I moved to California, I’ve become a little spoiled with the open-air grocery stores and Farmer’s Markets that are in no short supply! Fruits, veggies, and herbs that were freshly picked the same day? Yes, please!!!

Menlo Park Farmer's Market  thewellnessscientist.com.jpg

Shopping local for fresh ingredients reminds me so much of the European way of life, which is my opinion is “LIVE EVERY DAY!”

I particularly like simple French-inspired egg dishes such as quiches, that you can whip up in no time for friends and family. They can look very elegant, and are a perfectly balanced meal especially when paired with a salad of fresh greens!

Here are a few of my favorite meatless egg dishes in honor of Meatless Monday.

This Spicy Veggie Frittata is a Pinterest favorite, still scoring loads of views & repins every day!

Spicy Veggie Frittata | thewellnessscientist.com

 

Next is a Broccoli & Cheese Quiche. I make this one pretty often and always hope there are leftovers so I can steal some for breakfast too!

Vegetarian Broccoli Cheese Quiche

 

 

Next up is my Low-Fat Asparagus Quiche. I made this one a little lighter so you can try both varieties. You can add pretty much any veggies you like to these — hard to go wrong!

Reduced Fat Asparagus Quiche Recipe | thewellnessscientist.com

 

And finally, my new favorite, my Fingerling Potato and Kale Frittata! This one has delicious roasted potatoes & healthy greens. I think it looks so elegant, and it was so easy to make in this cast-iron skillet!

Fingerling Potato & Kale Fritatta | thewellnessscientist.com

 

 

SO TELL ME …

Do you have a favorite egg dish that you like to make for dinner? Is it a quiche, frittata, or something else?

 

Meatless Monday Recipe: Tomato & Chickpea Thai Soup

The other day, I was really craving garbanzo beans and a really flavorful soup. I started nosing around in my pantry, which usually has a few goodies I’ve forgotten about. I found a can of my favorite Coconut Milk as well as garbanzos & diced tomatoes, and I got to work creating this recipe.

Tomato and Chickpea Thai Soup | thewellnessscientist.com

I LOVE Thai flavors! One really distinct flavor that I used in this soup (and use as often as I can) is the Kaffir Lime leaf. These are used similarly to bay leaves in soups & sauces for their flavor, while the limes on a Kaffir Lime plant aren’t really edible. If you haven’t tried cooking with these leaves & you love Thai food, you are missing out!

Here’s what you’ll need to whip up this coconut-y, yummy soup.

Ingredients:

  • 1 14-oz can diced tomatoes (with juices)
  • 1 cup (8 ounces)  of canned garbanzo beans (also called chickpeas) to the soup – Save the rest of the can for garnish later!
  • 1 14-oz can coconut milk
  • 1 tablespoon olive oil
  • 1/2 diced onion
  • 2 cloves garlic, crushed
  • 1 teaspoon of maple syrup (optional)
  • 2 Kaffir Lime leaves
  • 1/4 cup fresh cilantro, chopped
  • 1 1/2 cups water
  • Salt, Pepper, and Red Chili Flakes to taste

 

Directions:

  1. Heat olive oil in a dutch oven or medium/large pot over medium-high heat. Add the chopped onion, crushed garlic & a little salt & black pepper. Cook until the onions become translucent (about 8 minutes).
  2. Add the diced tomatoes, maple syrup, cilantro, and Kaffir Lime leaves. Stir to mix well.
  3. Add the garbanzo beans and canned coconut milk. Fill one of the empty cans with water, and add this to the pot. Cover with a lid and and simmer over low heat for about  30 minutes.
  4. Transfer to a blender in batches to puree ingredients.

NOTE: You will need to transfer the mixture to a separate bowl or pot to do this in batches. You want to do this in batches because HOT liquid will tend to shoot out the top of your blender. Been there, done that!  I also tried using a hand blender, and it was NOT powerful enough to puree the garbanzo beans so save yourself a step unless you have a really heavy duty hand blender!!

I toasted the rest of the chickpeas with a little salt & pepper in my toaster oven & added to the top of my soup for a little extra crunch.

I also garnished with a little more chopped cilantro & red chili flakes and served with a couple of slices of a crusty baguette. DELICIOUS!

This is a really nice protein-rich soup that is full of flavor & other nutrients.

SO TELL ME…

Do you like Thai flavors? Do you make your own Thai soups & sauces at home? Share your recipes with me below in the comments!

Thanks for stopping by!

 

Meatless Monday Roundup: Use Those Leftovers

If you’re like me, you hate throwing away leftovers. As if the waste weren’t bad enough, think of all that time you put into grocery shopping, food prep, and cooking just to toss the leftovers away. Ugh, I hate that!

Stop the madness! Today, I’m showing you 5 Easy Ways to use stuff you probably always have in the fridge to make a great breakfast, lunch, or afternoon snack.

Everyone's Favorite French Toast.jpg

1. Got half a leftover baguette or biscuits from last night’s dinner? How about whipping up French Toast for breakfast or brunch? This recipe is a huge crowd pleaser. As someone who order French Toast every single time I see it on a menu, let me tell you … this recipe makes a mighty fine breakfast or brunch. Got fruit or berries in the fridge too? Perfect! Toss on top for an extra nutrient boost!!

Savory Quinoa Cakes

 

2. If you’re a vegetarian who is always looking to add a little more protein to your meals, then you probably cook quinoa pretty often. Like rice, we tend to cook more than we may use in one serving. Tired of just reheating & eating leftover quinoa? How about trying these awesome Savory Quinoa Cakes? I whipped these up one night before friends were coming over for a cocktail. Even the meat eaters went back for seconds!

Quinoa Breakfast Porridge

 

3. Usually grab a bowl of instant oatmeal for yourself or make hot instant cereal for the kids? Forget about instant today and try heating up leftover quinoa and topping with yogurt, honey, and berries to make this super fast, easy, and protein-rich Quinoa Breakfast Porridge. So so good!

Slice of Fritatta on a Plate

 

4. Got leftover veggies or raw veggies with a short shelf-life? Fritattas are a great way to get a good source of protein (from eggs) as well as nutrients from any veggies you have lying around. The Fingerling Potato & Kale Fritatta in the photo used leftover potatoes as well as some kale I had in the fridge that I threw in for even more of a protein boost. The most popular recipe viewed on this blog with loads of Pinterest pins & likes is the Spicy Veggie Fritatta. Again, this is a great way to use up eggs that are nearing the expiration date, whip up a quick dinner, and use some veggies that won’t last much longer in the fridge.

Talk about using up leftovers… if you make this for dinner, you may even have enough to take with you to work for lunch the next day. Heats up in a minute, unlike those frozen dinners that take 8 minutes in the microwave. I’d much rather be eating than wasting ten minutes heating up something full of preservatives in the microwave!! As Sweet Brown would say, “AIN’T NOBODY GOT TIME FOR THAT!!!!!”

Sweet Brown

 

5. What about bananas? I don’t know about you, but I like my bananas just after they turn from green to yellow. Once they have spots, I have GOT to hide them in a protein shake, something I’m baking, or transform the ingredient (as they say on Chopped 😉 into something more palatable!! Voila! Try these Sweeter Mashed Sweet Potatoes. Full of beta-carotene (which your body turns into vitamin A), these sweet potatoes have a little brown sugar for taste, but you can easily add stevia, raw honey, or anything you prefer for natural sweetness.

Sweeter-Mashed-Sweet-Potatoes.jpg

 

I hope you found this Meatless Monday Recipe Roundup on How To Use Those Leftovers helpful! I’m always looking for ways to use up veggies & other leftovers.

SO TELL ME…

Have you got your own favorite ways to use leftovers? Leave me a comment below & share your tips & tricks!!

 

 

Meatless Monday Recipe: Magical Breakfast Cream

I’ve always been a little enamored with the French lifestyle. The language and the accent were always very attractive to me, which is probably why I continued studying French after high school. The women I met always seemed so confident (and THIN!) as well.

Now, after visiting France, I can say that some of the romantic imagery in my head is true — the open air markets, the calm, “go with the flow” attitude — and others not (not every woman is stick-thin and walking around town with a snobby poodle).

Most of the food is wonderful and people take time to enjoy what they eat, even if that means not rushing back to the office within 30 minutes (GASP!)

A few weeks ago, I started looking for easy & tasty dinner recipes and I stumbled upon the French Women Don’t Get Fat Cookbook written by once-CEO of the famous Veuve Cliquot champagnerie, Mireille Guiliano.

French Women Don't Get Fat Cookbook

I highly recommend this cookbook (which you can find here) for a multitude of fabulous recipes!!

One of my favorite recipes in the French Women Don’t Get Fat cookbook is for breakfast … the tantalizing Magical Breakfast Cream recipe. This is extremely tasty, filling, and highly addictive! I’ve been making this just about every morning for the past two weeks, and I can’t get enough. It has also helped reduce the sweet cravings I was having during the day.

I’m excited to share this one with you for Meatless Monday! Here’s what you need to make one serving.

Magical Breakfast Cream Recipe

Preparation Time: 10-15 Minutes

Ingredients

1/3 cup yogurt (I used lowfat Greek yogurt)
1 teaspoon flaxseed oil
1 to 2 tablespoons lemon juice
1 teaspoon honey (or to taste)
2 tablespoons finely ground cereal (with no added sugar — I use Udi’s Au Naturel granola)*
2 teaspoons finely ground walnuts*

Directions

1. Mix yogurt and oil in a bowl. Add lemon juice and mix well then add the honey and mix well. (It is important to add each ingredient one at a time, mixing well between additions to obtain a smooth, creamy texture.)

2. Add ground walnuts and cereal to the yogurt mixture and mix well. Serve at once.

* You can finely grind the cereal and walnuts using a small food processor or mortar and pestle.

Mireille’s notes:

* You can do a week’s worth of grinding cereal/nut mixture and keep it refrigerated so in the morning it will take just an instant to mix together!

* Flaxseed oil is rich in Omega-3 fatty acids, have no fear, you will not taste the oil in the fine creamy blend.

Very simply and oh so tasty! What’s your favorite healthy breakfast recipe?

Meatless Monday Recipe: Coconut Flour Paleo Pancakes

Happy Monday! As promised last week, I’m sticking to my protein-packed Meatless Monday recipe theme this week. Today we’re cooking breakfast!

 

Eat Cake for Breakfast

Who doesn’t want cake for breakfast … especially when its a healthy, tasty, Paleo-friendly pancake recipe 🙂

This recipe uses coconut flour instead of regular flour & egg whites instead of eggs. I like using a carton of 100% cage-free egg whites vs. separating eggs, but it is entirely up to you!

Here’s what you need to make six medium-sized pancakes …

Ingredients

  • 1/2 cup coconut flour
  • 1 scoop vanilla-flavored whey protein powder
  • 1 tsp baking powder
  • 2 dashes cinnamon
  • dash salt
  • 2 dashes ginger powder
  • 3/4 cup plus 3 tbsp 100% egg whites
  • 2 tbsp coconut oil, melted in microwave (plus extra coconut oil to use in skillet)
  • 3/4 cup almond milk (may substitute regular milk here if you aren’t on a dairy-restricted diet)
  • 1/2 tsp vanilla extract
  • Pam cooking spray

Optional ingredients: Sliced bananas, Pure maple syrup

Paleo-Pancakes

Instructions

  1. In a large bowl, whisk together dry ingredients (coconut flour, whey protein powder, baking powder, cinnamon, salt, and ginger.)
  2. In a smaller bowl, whisk together egg whites, 3/4 cup almond milk, vanilla extract, and melted coconut oil.
  3. Pour the egg white mixture into the bowl with the dry ingredients and stir well. You want this batter to be the consistency of regular pancake batter. If it is too thick, add a little more almond milk to thin out.
  4. Spray a large skillet with Pam cooking spray & heat over medium-low heat. Add a little coconut oil to the pain as well.
  5. Once oil is melted, pour some of the batter into the skillet to form a 6-inch pancake.
  6. Cook until the bottom of the pancake has reached a golden-brown color and top is set (you will see the pancake bubbling, just like a regular pancake). Flip & cook the other side.
  7. Remove from pan & repeat until you have used all of the batter. This recipe makes about 6 pancakes.

Product recommendations:

If you can’t easily locate coconut flour or coconut oil at a nearby grocery store, I recommend purchasing Bob’s Red Mill Organic Coconut Flour and Barlean’s Organic Virgin Coconut Oil on Amazon.

paleo-pancakes-nutritional info