ACAI BOWL

Serves 1 | Prep Time: 5 minutes

Ingredients:

·       1 packet of organic frozen Acai

·       1/2 cup of frozen strawberries or other  frozen berries

·       ½ cup of Greek yogurt or 1 banana

·       3/4 cup almond or oat milk (water or other milk alternative)

·       1/2 cup ice

·       1 teaspoon of honey (optional)

Suggested Toppings:

·       Strawberries

·       Blueberries

·       Pineapple

·       Raspberries

·       Sliced bananas

·       Granola

·       Nuts/Seeds

·       Shredded Coconut

Directions:

1.    Add all ingredients into high speed blender (I like to add the ice first)

2.    Blend on high until ingredients are well incorporated. 

3.    Pour into bowl

4.    Add favorite toppings

Evolve Holistic Solutions, LLC

Andrea is a holistic health and wellness coach at Evolve Holistic Solutions, LLC. At Evolve Holistic Solutions, LLC, we focus on eating clean healthy food, fitness, anti-aging, and beauty for leading a healthy lifestyle. You can find out more on www.evolveholisticsolutions.com.

Note: The role of a Health Coach is not to diagnose, treat or cure any disease, condition or other physical or mental ailment of the human body. The information on this website should not be seen as medical or nursing advice and is not meant to take the place of consulting licensed health professionals. 

© 2020 Evolve Holistic Solutions | www.evolveholisticsolutions.com 

Strawberry Banana Smoothie

Serves 1 | Prep Time: 5 minutes

Ingredients:

·       1/2 cup of strawberries

·       1 or ½ banana depending on size

·       3/4 cup almond milk (water or other milk alternative)

·       1/2 cup ice

·       1 teaspoon of honey (optional)

·       1 teaspoon of flax seeds (optional)

Directions:

1.    Add all ingredients into high speed blender (I like to add the ice first)

2.    Blend on high until ingredients are well incorporated. If too thick, add more milk. If too thin, add more ice

3. Pour into glass and serve immediately

Mahi-Mahi with Lemon In Parchment

Serves 4| Prep and Cook Time: 30 minutes

Ingredients:

4 mahi-mahi fillets, about 5-6 ounces each

2 tablespoons of olive oil

1/2 shallot, chopped

2 lemons

2 tablespoons of lemon zest

1 tablespoon of herbs de Provence

Salt and pepper to taste

4 pieces of parchment paper

Directions:

1.    Preheat oven to 400 degrees

2.    Lay out 4 piece of parchment paper of each fish fillet

3.    Brush fish with olive oil 

4.    Season with herbs de Provence, salt and pepper 

5.    Add lemon zest to all 4 pieces of fish

6.    Squeeze the juice of 1 lemon onto all 4 pieces of fish

7.    Wrap up and bake for 10-15 minutes depending on thickness

8.    Serve with remaining lemon

Beautiful presentation!

Grilled Panzanella Salad

Serves 6 | Prep Time: 45 minutes

Ingredients:

Croutons

·       1 Ciabatta Bread or other Italian Bread cut into 1-inch thick cubes

·       Olive Oil

Salad

•        1 cucumber, unpeeled, seeded, cut into 1/2-inch moons

•        1 cup of cherry or grape tomatoes (heirlooms if you have them) or 3 large tomatoes cut into wedges

•        10 fresh basil leaves, torn

•        2 tablespoons capers, drained

•        1/2 red onion cut into thick pieces or wedges

•        Assorted bell peppers (red, yellow, orange) seeded and cut into pieces ½ inch pieces

•        1/4 cup parmesan cheese, shredded (optional)

•        Salt and Pepper

Red Wine Vinegar Vinaigrette

•        1/2 cup olive oil

•        1/2 teaspoon Dijon mustard

•        2 tablespoons red wine vinegar

•        1/2 teaspoon dried oregano

•        Salt and pepper to taste

Directions:

1.    Preheat oven to 350 degrees. Spray lined baking sheet with olive oil spray. Season bread with salt and pepper and place on baking sheet. Turn once. Cook until golden brown about 8-10 minutes. Let cool.

2.    For Peppers and Onions- Brush lightly peppers and onions with olive oil and season with salt and pepper. Grill or Croutons

3.    1 Ciabatta Bread or other Italian Bread cut into 1-inch thick cubes

4.    olive oil

5.    Place on baking sheet. Turn once. Cook until slightly brown and soft about 8-10 minutes. Let cool

6.    While the croutons and peppers are cooking, add tomatoes, cucumbers, and capers to a large bowl

7.    Add croutons, peppers and onions

8.    Add dressing (see below), use a small amount and toss

9.    Add torn basil

10. Add parmesan cheese, to taste (optional)

11. Serve immediately with extra dressing on the side

Red Wine Vinegar Vinaigrette

1.    Combine mustard, red wine vinegar, and seasons

2.    Stream in olive oil and whisk quickly

3.    Adjust seasonings to taste

Harvest Salad with Butternut Squash, Pecans and Apple Salad with Apple Cider Vinaigrette

Serves 4 | Prep Time: 30 minutes

Ingredients:

·       1 cup of butternut squash, cubed

·       10 cups of mixed greens

·       1 apple chopped into bite-sized pieces

·       ½ lemon

·       ¼ cup dried cranberries

·       ¼ cup toasted pecans

·       ¼ cup of feta or blue cheese(optional)

·       1/3 cup apple cider vinegar

·       1 cup olive oil

·       2 tablespoons maple syrup or honey

·       1 tablespoon honey

·       ½ teaspoon dried oregano

·       Salt and pepper to taste

·       Olive oil cooking spray

Directions:

1.    Preheat oven to 400 degrees. Spray lined baking sheet with olive oil spray. Season butternut squash with salt and pepper and place on baking sheet. Turn once. Cook until golden brown 15-20 minutes. Let cool.

2.    Squeeze lemon juice onto apples so they don’t turn brown

3.    Add mixed greens, apple, butternut squash, cheese, and cranberries. 

4.    Add pecans last 

5.    Add dressing (see below), use a small amount and toss. 

6.    Serve immediately with extra dressing on the side.

Apple Cider Vinaigrette

1.     Combine mustard, maple syrup, apple cider vinegar and seasons. 

2.     Stream in olive oil and whisk quickly. 

3.     Adjust seasonings to taste.

Healthier Oatmeal Raisin Cookies

Makes 10-12 | Prep Time: 25 minutes

Ingredients

·    1 1/2 cups rolled oats (can use gluten free)

·    2 cups of almond flour

·    ½ cup all-purpose flour 

·    1/2 teaspoon of salt

·    1 teaspoon of baking soda

·    2 eggs

·    ½ cup coconut oil or ½ cup of Greek yogurt

·    1 tablespoons of vanilla

·    1 1/2 cups of raisins

·    ½ teaspoon cinnamon 

·    1 cup coconut sugar or ¾ cup honey

·    1 cup of walnuts (optional)

Instructions

1.    Preheat oven to 350 degrees.

2.    In a large bowl, cream together wet ingredients

3.    In a separate bowl, mix together the dry ingredients: flours, oats, baking soda, salt, cinnamon. Stir until combined.

4.    Add dry ingredients to batter and add raisins. Mix thoroughly

5.    Chill dough for 10 minutes

6.    Form dough into large balls and place on cookie sheet. Lightly press on top of dough to smooth out 

7.    Bake for 9-11 minutes or until golden brown

Creamy White Bean Dip

Serves 2 | Prep Time: 10 minutes

Ingredients

·       1 (15-ounce) can cannellini beans, drained and rinsed

·       1 cloves garlic

·       1 tbsp. fresh lemon juice

·       1/4 cup olive oil, plus extra if needed

·       ¼ tsp. cumin

·       ¼ tsp. cayenne (optional)

·       Salt and pepper to taste

·       Water, as need to thin out

Directions:

1.    Place the beans, garlic, lemon juice, 1/4 cup olive oil, and cayenne pepper     in food processor. 

2.    Pulse until the mixture is blended until smooth.  

3.    Season with salt and pepper, to taste. 

4.    Transfer the bean puree to a small bowl.

Serve with pita chips and/or cut up veggies

Brunch Frittata

Serves 6-8| Prep Time: 30 minutes

Ingredients:

·       10 eggs

·       ¼ cup parmesan cheese

·       ½ cup mozzarella cheese

·       1 cup of grape tomatoes (yellow and red), cut in half

·       ½ cup of baby spinach

·       ½ shallot chopped

·       5 basil leaves, torn or chiffonade

·       2 tablespoons of olive oil

·       Salt and pepper to taste

Directions:

1.    Preheat oven to 350 degrees

2.    Heat olive oil in a skillet, add shallot cook until soft. Let cool

3.    Add spinach, cook until wilted, let cool

4.    Mix eggs in separate bowl, add salt and pepper

5.    Add cheeses, tomatoes, cooled shallot, spinach, and basil 

6.    In skillet, heat olive oil. Add the egg mixture, stir and let cook until firm around the edges

7.    Lift the edges and tilt the pan to cook the egg until the edges are firm. At this point the center will not be completely cooked

8.    Place pan in the oven and cook in the oven for about 5 minutes until the frittata is fold brown and cooked in the center. 

9.    Let frittata rest for a few minutes before serving

Pasta with Roasted Zucchini, Yellow Squash and Grape Tomatoes

Serves 4-6 | Prep Time: 25 minutes

Ingredients:

·       1 pound pasta (penne, farfalle work well)

·       1 ½ cups grape tomatoes-sliced in half

·       1 zucchini-chopped into bite size pieces or half moons

·       1 yellow squash chopped into bite size pieces or half moons

·       1 shallot chopped

·       1 garlic clove-chopped

·       3 tablespoons olive oil

·       ¼ cup fresh basil chopped

·       ¼ cup parmesan cheese

·       ½ tsp. red pepper flakes

·       ½ tsp. herbs de Provence or dried oregano

·       Salt and pepper

Directions:

1.    Bring a large pot of water to a boil. Generously salt the water. Add the pasta and cook according to the package directions. Drain pasta.

2.    In a large skillet, heat olive oil over medium heat. Add garlic, shallot, and red pepper flakes. Cook less than 1 minute. Add zucchini, squash, tomatoes. Cook until tender. About 5 minutes.

3.    In a large serving bowl, add pasta and vegetables. Drizzle with olive oil 

4.    Add parmesan and basil

5.    Adjust seasonings to taste

Apple and Kale Smoothie

Makes 2 ¼ cups | Serves 2 | Prep Time: 5 minutes 

Ingredients:

·       1 medium apple – cut into pieces

·       ¼ cup kale

·       ½ cup almond milk (water or other milk alternative)

·       1 cup ice

Directions:

1.    Add all ingredients into high speed blender (I like to add the ice first)

2.    Blend on high until ingredients are well incorporated

3.    Pour into glass and serve immediately