Coconut Milk Yogurt

Coconut milk yogurt is the perfect treat to enjoy for breakfast or dessert! Opting for a dairy-free option will help relieve digestive issues without eliminating the thickness and creaminess of normal yogurt. Coconuts are known to contain a high amount of manganese, copper, and iron, which are essential for the metabolism of proteins and carbohydrates as well as the formation of red blood cells. They also aid in weight loss, improve digestion, lower blood pressure, and boost cardiovascular health. If desired, add in maple syrup for sweetness and enjoy!

Ingredients:

Serves 6

• 2 cups full-fat coconut milk, canned

• 2 probiotic capsules

Instructions:

1) Gently blend coconut milk with contents of probiotic capsules until well combined.

2) Place in cool sanitized glass jar and cover with a cheesecloth.

3) Store in a warm place for 1-2 days. Test for thickness. If you want it thicker, try keeping it warm for another day.

4) Place in fridge and/or serve. Enjoy!

Beef and Sweet Potato Chili

Beef and sweet potato chili is the perfect meal to warm you up this winter season. Sweet potatoes are an excellent source of beta carotene, which promotes healthy skin, strengthens the immune system, and is important for eye health and vision. This recipe is also rich in anti-inflammatory spices including cayenne, cumin, garlic, and oregano. Cayenne promotes healthy weight loss and weight maintenance by boosting metabolism and reducing hunger while cumin helps regulate blood sugar levels and reduce elevated cholesterol. Mushrooms, corn, red pepper, and kale help pack in the fiber for this dish to keep bowel movements regular and probiotic levels high. Treat yourself to this delicious and nourishing bowl of chili this winter season!

Ingredients:

Serves 4

• 2 tbsp coconut oil

• 1 cup onion, diced

• 1 tbsp cayenne pepper

• 1 tsp cumin

• 1 tsp garlic powder

• 1 tsp oregano

• 1 bay leaf

• 1 lb ground beef

• 4 cups diced tomatoes

• 3 cups sweet potatoes, diced

• 1⁄2 cup mushrooms, sliced

• 2 cups frozen corn

• 1 cup red pepper, diced

• 2 cups kale leaves, chopped

• 3 dashes salt & pepper

Instructions:

1) Heat coconut oil in large soup pot.

2) Add diced onion and cook until translucent.

3) Add beef and spices. Cook until beef is brown.

4) Add diced tomatoes, and add additional can of water to the pot.

5) Add sweet potato, mushrooms, and rest of spices.

6) Lower heat and simmer for about 40 minutes, stirring occasionally.

7) Add corn and red pepper. Cook for another 20 minutes.

8) Add kale, salt and pepper and cook for 10 more minutes.

9) Remove bay leaf. Serve and enjoy!

Fresh Berries with Cream

Berries with cream is a fresh and sweet dessert to serve and enjoy after a full meal! Strawberries boost immunity, aid in digestion, and regulate blood pressure. They also contain folate, antioxidants, and plenty of minerals! Blueberries are known to help protect heart health, manage levels of cholesterol, and improve brain function and memory. They are also rich in fiber, Vitamin C and K, and manganese. Coconut milk lowers blood pressure and cholesterol as well as relieves constipation. Add in some vanilla extract and maple syrup for additional flavor and enjoy!

Ingredients:

Serves 4

• 2 cups blueberries

• 2 cups strawberries

• 1 cup full-fat coconut milk, refrigerated overnight

• 1 tsp vanilla extract

• 1 tbsp maple syrup

Instructions:

1) Place large mixing bowl in freezer for 30 minutes to chill before making coconut cream.

2) Turn cold can of coconut milk over and open from the bottom (so the liquid is on top). Save or discard coconut water.

3) Scoop the solid coconut cream at the bottom of the can into your chilled bowl, add vanilla and whip until fluffy.

4) Place berries in 4 bowls and top with whipped coconut cream and maple syrup. Enjoy!

Broiled Halibut

This broiled halibut is an easy and flavorful dish to prepare and enjoy for lunch or dinner! Halibut is a great source of magnesium, which is a natural calcium channel blocker that improves the flow of blood, oxygen, and nutrients in the body. It is also rich in vitamin B12, B6, folate, and omega-3s. The addition of lemon juice adds a touch of flavor while helping to reduce weight, control high blood pressure, and promote healthy digestion. Dill also aids in digestion, improves your immune system, and contains a number of vitamins and minerals. Sprinkle in some salt and pepper or add your favorite pesto and enjoy!

Ingredients:

Serves 2

• 16 ounces halibut

• 2 fl oz lemon juice

• 2 tbsp dill

• 2 dashes salt & pepper

 Instructions:

1) Raise oven rack if necessary, and turn on broiler.

2) Cover baking sheet with parchment paper and place fish on paper.

3) Drizzle with lemon juice & sprinkle with dill.

4) Broil 8-10 minutes until fish flakes easily with a fork. Enjoy!