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Tropical Blue Smoothie Bowl

Tropical Blue Smoothie Bowl
Number of Servings
Serves 2
Ingredients

Smoothie

  • 1 to 2 servings ChildLife Essentials Vitamin D3
  • 2 frozen bananas
  • 1 cup frozen mango
  • [q:1/2] cup coconut yogurt
  • [q:1/2] cup coconut milk beverage
  • 1 Tbsp blue spirulina powder

​Optional Toppings

  • Gluten-free granola
  • Fresh blueberries
  • Kiwi, peeled and sliced
  • Fresh mango, peeled and chopped
Directions
  1. Add in Vitamin D3, bananas, mango, coconut yogurt, coconut milk, and blue spirulina powder into a blender and blend until smooth. If needed, add more coconut milk to thin out the smoothie.
  2. Pour blue smoothie into a bowl and top with your favorite toppings.
Nutrition Info
445 Calories, 12 g Protein, 16 mg Cholesterol, 89 g Carbohydrates, 61 g Total sugars (0 g Added sugars), 9 g Fiber, 8 g Total fat (6 g sat), 204 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Vitamin B6, Vitamin C, Vitamin D3, [nut:3] Folate, Potassium, [nut:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Magnesium, Phosphorus, [nut:1] Vitamin A, Vitamin B12, Vitamin E, Calcium, Iron, Zinc

Green Goddess Dressing

Green Goddess Dressing
Prep Time
10 minutes
Number of Servings
Makes [q:1 1/2] cups
Ingredients
  • [q:1/2] cup low-fat sour cream
  • [q:1/2] cup low-fat mayonnaise
  • [q:1/2] cup fresh chives
  • [q:1/2] cup chopped baby spinach
  • [q:1/4] cup chopped fresh parsley
  • [q:1/4] cup chopped fresh tarragon
  • 2 garlic cloves
  • [q:1/4] cup lemon juice
  • Salt and freshly ground black pepper
Directions
  1. Purée all ingredients in a high-speed blender or food processor until smooth.
  2. Serve dressing over salads, chicken, or fish; in pasta or potato salads; or with raw, sliced veggies.
Nutrition Info
For [q:1/4] cup: 111 Calories, 2 g Protein, 5 g Carbohydrates, 0 g Fiber, 9 g Total fat (3 g sat), 159 mg Sodium, [nutrition:5] Vitamin K, [nutrition:1] Vitamin C, E

Louisiana Remoulade

Louisiana Remoulade
Prep Time
10 minutes, plus overnight rest
Number of Servings
Makes 1 cup (Serves 4)
Ingredients
  • 2 Tbsp red wine vinegar
  • 1 tsp whole-grain mustard
  • [q:1/2] tin (2 oz) anchovies with oil, chopped
  • [q:1/2] cup vegetable oil
  • 1 Tbsp prepared horseradish
  • 1 Tbsp smoked sweet paprika
  • 1 garlic clove, grated
  • 1 Tbsp chopped fresh parsley
  • 1 Tbsp chopped fresh tarragon
  • 2 scallions, thinly sliced
Directions
  1. Combine vinegar, mustard, anchovies, vegetable oil, horseradish, paprika, and garlic in a bowl. 
  2. Let mixture rest overnight in refrigerator. An hour before serving, stir in parsley, tarragon, and scallions.
  3. Serve remoulade at room temperature.
Nutrition Info
292 Calories, 5 g Protein, 12 mg Cholesterol, 3 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 30 g Total fat (2 g sat), 554 mg Sodium, [nutrition:4] Vitamin E, [nutrition:2] Vitamin B3 (niacin), Vitamin K

Roast Beets

Roast Beets
Ingredients
  • Whole beets with greens
Directions
  • Preheat the oven to 425 degrees. Cut the greens from the beets, and save them for later.
  • Scrub the beets and place in a baking dish. Add [q:1/4] inch of water to the dish. Cover and roast in oven for 30 to 50 minutes depending on size.
  • They are done when you can easily slide a knife in. Allow to cool and slip off the skins.
Nutrition Info
2 beets (approx 2" diameter): 44 calories, 0.2g fat, 77mg sodium, 10g carbs (2g dietary fiber, 1.7g sugars), 1.7g protein, [nutrition:1] Vitamin B9 (Folate), Manganese

Almond Butter and Banana Toast

Almond Butter and Banana Toast
Number of Servings
Serves 1
Ingredients
Directions
  1. Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins.
  2. Spread almond butter onto English muffin.
  3. Add sliced bananas.
  4. Drizzle with honey.
Nutrition Info
Drizzled with 2 teaspoons honey: 320 Calories, 9 g Protein, 0 mg Cholesterol, 53 g Carbohydrates, 20 g Total sugars (11 g Added sugars), 6 g Fiber, 10 g Total fat (1 g sat), 204 mg Sodium, [nut:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Phosphorus, [nut:1] Vitamin B3 (niacin), Calcium, Iron, Magnesium, Zinc

Red Lentils

Red Lentils
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • Salt    
  • 2 cups water
  • [q:1/3] cup dried red lentils
Directions
  1. Bring a pan of salted water to boil. Add lentils, stir them, and cook for exactly 2 minutes under a lid.
  2. Remove from heat, stir, and leave with lid on for around 2 minutes. Stir and taste. If lentils are suitably al dente, you can drain the water. Otherwise leave them to stand for another minute or so.
Nutrition Info
280 Calories, 20 g Protein, 0 mg Cholesterol, 51 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 1 g Total fat (0 g sat), 628 mg Sodium, [nut:5] Vitamin B1 (thiamine), Folate, [nut:3] Vitamin B6, Phosphorus, [nut:2] Iron, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Potassium

Tuscan Vinaigrette

Tuscan Vinaigrette
Prep Time
10 minutes
Number of Servings
Makes 1 cup
Ingredients
  • [q:1/4] cup red wine vinegar
  • [q:3/4] cup extra-virgin olive oil
  • 1 small shallot, minced
  • 1 garlic clove, minced
  • 2 Tbsp chopped fresh basil
  • Salt and freshly ground black pepper to taste
Directions
  1. Whisk together vinegar and oil.
  2. Add shallot, garlic, and basil. Mix to combine.
  3. Season with salt and pepper to taste. 

Tuna Salad Sandwich with Olives

Tuna Salad Sandwich with Olives
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 1 (5 oz) can white albacore tuna packed in water, drained
  • [q:1 1/2] Tbsp mayonnaise
  • 1 tsp Dijon mustard
  • [q:1/8] tsp ground celery seed
  • 2 Tbsp sliced pitted black olives
  • [q:2/3] cup green leaf lettuce
  • 4 slices whole-wheat bread
  • 2 slices Swiss cheese
  • 4 slices red onion
Directions
  1. Mix drained tuna, mayonnaise, mustard, and ground celery seed in a medium bowl. Gently fold in olives.
  2. Place half of the lettuce on a slice of bread. Top with half of the tuna salad. Layer 1 slice of cheese and 2 slices of onion over. Top with 1 slice of bread. Repeat process to make a second sandwich.
  3. Serve immediately, or wrap and refrigerate until ready to eat.
Nutrition Info
432 Calories, 29 g Protein, 33 g Carbohydrates, 5 g Fiber, 21 g Total fat (7 g sat), 715 mg Sodium, [nutrition:4]  Phosphorus, [nutrition:3]  Calcium, [nutrition:2]  Vitamin B1 (thiamine), [nutrition:1]  Vitamin B2 (riboflavin), B3 (niacin), B6, B12, E, Iron, Magnesium, Zinc

Tropical Fruit Trail Mix

Tropical Fruit Trail Mix
A Simple and Refreshing Snack
Prep Time
5 minutes
Number of Servings
Serves 6
Ingredients
  • 1 cup cashew nuts
  • 1 cup chopped dried pineapple slices
  • [q:1/4] cup chopped crystallized ginger (approximately 2 oz)
  • [q:1/3] cup dried coconut flakes
Directions
  1. Combine all ingredients together in an airtight container with a lid.
  2. Enjoy!

Sardine Power Lunch

Sardine Power Lunch
Number of Servings
Serves 2
Ingredients
Directions
  1. If using bread, slice and lightly toast then set aside.
  2. Remove sardines from can, cut each in half vertically and then each fillet into three pieces.
  3. On a small plate, coarsely mash the avocado with a fork. Squeeze lemon juice over to prevent browning.
  4. Top each slice of toasted bread (or cracker) with mashed avocado, a few sardine sections, a squeeze of lemon juice and a dash of hot sauce.
Nutrition Info
With 1 slice whole-wheat bread per serving: 328 Calories, 19 g Protein, 38 mg Cholesterol, 25 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 10 g Fiber, 19 g Total fat (3 g sat), 235 mg Sodium, [nut:5] Vitamin B3 (niacin), [nut:3] Vitamin B6, Vitamin C, Phosphorus, [nut:2] Vitamin B2 (riboflavin), Vitamin E, Vitamin K, Iron, Zinc, [nut:1] Vitamin B1 (thiamine), Calcium, Folate, Magnesium, Potassium
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