Banana Coconut “Ice Cream”

Ice cream is one of those foods that has

gotten a bad reputation for being full of

sugar and lacking nutritional value. It sure is

tasty though, isn’t it? Well, you can actually

make a healthy version with a great flavor

and the same texture as ice cream using

bananas!

This recipe can be made quickly and easily

any time and customized to your tastes. All

you need to do is freeze the bananas ahead

of time. I like to buy bananas when they’re

on sale, peel them, chop them, and freeze

the banana coins for smoothies or “ice

cream.”

Ingredients

4 cups chopped and frozen banana

slices

1 cup chilled coconut milk

1/2 cup finely chopped coconut

1/2 tsp vanilla

Instructions

1. Toss all ingredients in a food

processor.

2. Blend until combined and smooth.

3. You’re done! It’s that easy.

Creamy Avocado and Tomato

Sandwich

There is nothing like a great sandwich filled

with flavorful and natural ingredients. One

of my favorite combos is avocado and

tomato, but when you use hummus as a

base it brings it all to the next level.

You can buy any flavor of hummus you

want. When buying it I like to go with sun

dried tomato or garlic. Ideally I make it

myself when possible, but we all know that

sometimes life is a little too busy for that!

Ingredients

2 slices of your favorite whole grain

bread (I like something with

sprouted wheat.)

1 roma tomato

1 avocado

Hummus

Instructions

1. Optional: Slightly toast your wheat

bread.

Mind Body Wellness News

Mindful Eating Recipes

What's Inside:

Banana Coconut “Ice Cream”

Creamy Avocado and Tomato Sandwich

Feta Stuffed Cherry Tomatoes

Grilled Chicken with Cumin

Homemade Eggplant Hummus

Homemade Greek Yogurt Fudgesicles

Lime, Coconut, and Curry Chicken

Roasted Brussel Sprouts with Garlic

Tuna Ginger Burgers

Vegetable Quinoa Salad

2. Slice your tomato into round slices.

3. Cut your avocado in half. Wrap the

side with the seed (leave the seed in

to keep it fresh) and put it back in

the fridge. Peel the remaining half

and cut it into several strips.

4. Spread hummus over one of the

pieces of bread.

5. Add enough tomato slices to cover

the slide of bread.

6. Add 3-5 of the avocado strips.

7. Put the other piece of bread on top.

8. Enjoy!

Feta Stuffed Cherry Tomatoes

Since starting mindful eating I’ve found that

appetizers make for great snacks!

Sometimes I even create meals out of a few

appetizers. Why? The goal of an appetizer is

to be small enough to eat in a bite or two

but be bursting with flavor.

Well, isn’t the goal of mindful eating to eat

one bite at a time and enjoy the flavors and

textures? Appetizers work perfectly.

I love these feta stuffed cherry tomatoes

because they have the tasty cheese mixing

with the tomato but the red pepper flakes

give a bit of kick. I’ve also tried an uncooked

version with parmesan and basil that was

great.

Ingredients

2 dozen cherry tomatoes

Extra virgin olive oil

Salt

1/2 teaspoon red pepper flakes

2 ounces feta cheese

2 Tbsp. chopped fresh mint

Instructions

1. Turn on the broiler to preheat

2. Wash the tomatoes and cut the tops

off of each one.

3. Use a small spoon to scoop out the

innards.

4. Cut a small section off of the bottom

of each. You only want to cut

enough that they stand on their

own.

5. Cover your pan with parchment

paper.

6. Toss the tomatoes with olive oil and

then stand them all up on the tray.

7. Chop your feta into 24 cubes.

8. Sprinkle tomatoes with salt and red

pepper flakes.

9. Add a cube of cheese to each

tomato. Push it down into the

tomato without squishing it.

10. Broil until the cheese starts to

brown.

11. Let them cool for about 5 minutes

and then sprinkle with the chopped

mint before serving.

Grilled Chicken with Cumin

Cumin is a super spice. It’s also incredibly

popular! In fact, the only spice used more

often is black pepper. It’s commonly used in

Mexican, Middle Eastern, North African,

and Indian dishes but it’s also seen in foods

from all over the world.

On top of being absolutely delicious it’s

been known to improve immunity, aid in

digestion, and boost your energy!

This chicken dish is a simple, flavorful, and

uses a nice serving of cumin.

Ingredients

4 chicken breasts

3 teaspoons extra virgin olive oil

1 teaspoon lemon juice

1 1/2 teaspoon ground cumin

1/2 teaspoon salt

1/3 teaspoon pepper

Instructions

1. Oil the grill and heat it up to

medium-high.

2. Mix the oil and lemon juice in a

small bowl and then rub it over each

chicken breast.

3. Mix the dry ingredients in a bowl

and then rub them evenly onto the

chicken. Rub the seasonings into the

meat a bit so they stick.

4. Cook the chicken for about five

minutes on each side.

5. Perfect served on salad with a

southwest dressing or with a side of

corn and black beans.

Homemade Eggplant Hummus

Hummus is a great food full of healthy fats

and nutrients. The store bought is good but

nothing beats homemade! You get to

control the ingredients and proportions and

it’s so much easier to connect with your

food if you make it yourself.

I know eggplant may sound a little weird

here but the flavors mesh so well! Eggplant

is one of those foods that a lot of people

never try so this hummus is also a great way

to introduce it to people.

Ingredients

1 medium sized eggplant

3 tbsp. extra virgin olive oil

1 tbsp. tahini

2-3 cloves garlic

1 tsp fresh lemon zest

Juice of 2 lemons

1 can garbanzo beans, drained and

rinsed

Dash of salt

Instructions

1. Preheat the oven to 450 degrees F.

2. Use one tablespoon of the olive oil

to cover the outside skin of the

entire eggplant.

3. Put the eggplant on a pan and bake

it for 20 minutes.

4. Remove from oven and allow it to

cool completely.

5. Remove all of the seeds from the

eggplant and then cut the meat out

of the skin.

6. Discard the eggplant skin and toss all

of the ingredients in a food

processor or blender and combine

until they reach hummus

consistency.

7. Serve with crackers, veggies, or use

as a sandwich spread.

Homemade Greek Yogurt

Fudgesicles

You can buy fudge pops at the grocery store

and they’re fairly low in calories compared

to other ice cream but the flavor is always a

bit bland compared to making it from

home. By using Greek yogurt you also get

the extra benefit of these being a protein

filled treat! The added protein makes them

more nutritious and filling.

Ingredients

1 1/3 cup semisweet chocolate chips

1 1/2 cup milk

1/3 cup unsweetened cocoa powder

2 tbsp. sugar

1 1/2 tsp vanilla extract

1 cup Greek yogurt (0% or 2% work

best)

Dash of salt

Instructions

1. Heat milk, cocoa, sugar, vanilla, and

salt in a saucepan over medium

heat.

2. Whisk the mixture while bringing it

to a simmer for around 5 minutes.

The cocoa should be fully combined.

3. Add chocolate chips to a large

mixing bowl and pour the hot

mixture over them.

4. Let the chocolate mixture set for

around five minutes and then mix

the ingredients together.

5. Add the yogurt and combine well.

6. Once the mixture has cooled fully

you can pour it into the popsicle

mold. Let them freeze for at least 4

hours.

Lime, Coconut, and Curry

Chicken

Adding spice is a great way to encourage

you to savor your food. It’s harder to

quickly eat something spicy! I also love the

complex flavors that come from dishes

using curry seasonings. They’re a great

experience.

Ingredients

4 boneless chicken breasts

3 tablespoons coconut oil

1 teaspoon lime zest

1 teaspoon ground cumin

1 teaspoon ground coriander

2 tablespoons low sodium soy sauce

1 teaspoon salt

2 teaspoons curry powder

1/4 teaspoon cayenne pepper

2 tablespoons sugar

1/2 cup chilled coconut milk

Juice of half a lime

1 minced serrano pepper

1/3 cup fresh cilantro, chopped

Instructions

1. Clean and trim the chicken breasts.

2. Mix all ingredients besides the

chicken and cilantro in a small bowl.

(Melt the coconut oil first.)

3. Put the chicken and sauce in a Ziploc

bag and marinade in the refrigerator

for 3-4 hours.

4. Once you’re ready to cook you’ll

need a small saucepan and a grilling

pan.

5. Pour the marinade into the

saucepan and cook on medium heat.

You want it to boil for about 1-2

minutes, stirring constantly.

6. Grill the chicken breast by cooking

them until they’re browned on both

sides.

7. Once the chicken is on the plate,

drizzle it with the sauce and sprinkle

with fresh cilantro.

Roasted Brussel Sprouts with

Garlic

Brussel sprouts are nutritious but generally

underappreciated by a lot of people. I don’t

really understand why though, they’re

amazingly delicious, especially with a few

seasonings! On top of that, roasting

vegetables with garlic is always a winning

decision.

This is a simple recipe for a flavorful and

vitamin packed side dish or snack.

Ingredients

2 pounds fresh Brussel sprouts

1/4 cup olive oil

6 cloves of garlic, chopped

1 tsp salt

1/2 tsp pepper

Instructions

1. Preheat the oven to 400 degrees F.

2. Carefully remove the stems from all

of the Brussel sprouts. If there are

browned or yellowed leaves you can

remove those too.

3. In a large bowl combine all of the

ingredients so the oil coats all of the

Brussel sprouts.

4. Spread them out on your baking

sheet.

5. Bake for 30 minutes, stirring every

7-10 minutes.

6. They’re done when they become

golden brown.

Tuna Ginger Burgers

The key to the powerful flavor of these

burgers is the use of fresh tuna. Fresh tuna

is just so much more flavorful and nutritious

than canned tuna!

When you’re preparing the burger be very

careful not to over chop or overcook the

tuna. It can turn great tuna into a gross

mushy mess.

Ingredients

1 pound fresh tuna steak (albacore

is a great choice)

2 tablespoons fresh cilantro

2 tablespoons chopped red onion

2 tablespoons mayonnaise (the kind

made with olive oil tastes best here)

1 1/2 teaspoon fresh ginger, minced

1/2 teaspoon serrano pepper,

minced

Pinch of salt

Olive oil

Instructions

1. Chop the tuna into very small

chunks and place in a mixing bowl.

2. Stir in the cilantro, red onion, mayo,

ginger, serrano, and salt. It should

be well mixed but don’t go

overboard! You don’t want it to

become mush.

3. Shape into patties. This recipe

should make 3-5 patties. Chill in the

refrigerator for one hour.

4. Heat up your pan on medium-high

heat. Add in enough olive oil to coat

the bottom and toss in the patties.

Cook them for 2-3 minutes on each

side. You want them to be browned

but be very careful not to overcook

them. Overcooked tuna is no good!

Vegetable Quinoa Salad

This is a tasty, warm salad filled with

amazing vegetables. You get tons of flavors,

colors, and textures. It’s a mindful eater’s

dream! All of these nourishing foods come

together to create a tantalizing dish that

will satisfy every sense.

Ingredients

1 cup quinoa (Traditional is more flavorful

but red has more nutrients and has a pretty

color, you choose whichever you want!)

2/3 cup chopped white onion

1 1/2 cup chopped zucchini

1 cup chopped yellow squash

2 cups fresh green beans, chopped

8 cloves of garlic

1 Tbsp. lemon zest

Juice of half a lemon

1/2 cup chopped walnuts

Olive oil

Instructions

1. Get a large baking tray or cooking

sheet. Spread the onion, zucchini,

squash, and green beans over the

sheet and drizzle a bit of olive oil

over them.

2. Wrap the garlic in tin foil and place it

in the oven next to the tray of

vegetables.

3. Roast the veggies at 400 degrees F

for 25-30 minutes (until they’re all

nice and soft).

4. Cook the quinoa the same way you

normally do (or following

instructions on the package) while

the vegetables are cooking.

5. Grab your food processor and add in

the roasted garlic, lemon zest,

lemon juice, and a tablespoon of

olive oil. Blend it all well.

6. Mix the quinoa, vegetables, and

dressing in a bowl and serve while

still hot. (It’s also pretty tasty

chilled.)

Skinnylicious Cooking

Over 150 Easy-to-make, Allergy-friendly, Fat-

burning Recipes That Fill You Up And Balance Your

Hormones Simply By Eating Real Food. Get it here:

http://www.lifeity.com/Skinnylicious-Cooking