Enjoy and good health to you. xo

Tomato, Tarragon and Mostly Egg White Frittata ( Serves 8 )

Ingredients:
8 large egg whites
2 large eggs
2 oz. parmesan, grated
1 tbsp finely chopped fresh tarragon
½ tsp freshly ground black pepper
Pinch of sea salt
2 tsp butter
½ small onion, diced
6 organic plum tomatoes, seeded, diced

Instructions:

1. Preheat oven to broil.
2. In a medium bowl, whisk eggs briefly until blended. Add half of the parmesan and all the tarragon, pepper and salt.
3. Melt butter in a 9- or 10-inch nonstick, oven-safe sauté pan or skillet over medium-high heat. Add onion and sauté until soft. Add tomatoes and sauté for 2-3 minutes (or a little longer if they are very watery to allow water to evaporate). Pour egg mixture into pan and stir gently with a heat-resistant spatula. Cook for 4-5 minutes or until the egg has set on the bottom and begins to set on top.
4. Sprinkle the remaining parmesan on top and place under broiler for 3-4 minutes, until lightly browned and fluffy. Cool slightly, and then invert onto serving platter. Serve hot or at room temperature.

Spinach Pancakes (Makes about 9 six-inch pancakes)

Ingredients:

4 large eggs
1 10-oz. package frozen, organic spinach, thawed and drained
2 cloves garlic, chopped
2/3 cup low-fat milk or almond milk
1 tbsp olive oil
2 tbsp almond meal flour
½ tsp sea salt
Cooking spray

Instructions:

1. Combine eggs, spinach, garlic, milk, oil, flour and salt in a blender or food processor and blend until well combined.
2. Coat a 6- to 8-inch nonstick pan with nonstick cooking spray and heat over medium heat. Pour a small amount of batter in the pan and spread to coat bottom. Cook pancake until the batter bubbles evenly and the bottom is browned; flip to cook the other side until browned. Remove to a platter and repeat until all batter is used. Serve immediately or freeze individually for later use.

Hot Cinnamon Quinoa Mush (Serves 6)

Ingredients:
2 cups rolled oats
1 cup coarse ground quinoa
3 tbsp Xylosweet
3 ½ cups fat-free milk or almond milk
2 tsp ground cinnamon, plus more for garnish

Instructions:

1. Place oats, quinoa, Xylosweet, milk and cinnamon in a medium saucepan.
2. Bring to a gentle simmer and cook, stirring very frequently, until thick and creamy, about 8 minutes.
3. Remove from heat, separate into individual bowls and garnish with cinnamon.

Buckwheat and Coconut Flour Waffles (Makes about 8 waffles)

Ingredients:
½ cup buckwheat flour
½ cup coconut flour
¼ tsp sea salt
1 ½ tsp baking powder
2 tbsp Xylosweet
3 large eggs, beaten
1 tbsp coconut oil, melted
2 cups buttermilk

Instructions:

1. Preheat waffle iron.
2. Mix all ingredients in a medium bowl and combine. Ladle onto hot waffle iron. Cook until golden brown. Serve warm with fresh fruit.

Poached Eggs on Wilted Greens (Serves 6)

Ingredients:

1 tsp white wine vinegar
12 large eggs
3 tbsp water
2 heads escarole, or 2 bunches Swiss chard or baby spinach, coarsely chopped
1 tsp salt
½ tsp pepper
2 plum tomatoes, cut into small wedges or diced

Instructions:

1. Fill a pot with 2 inches of water. Add vinegar and bring to a light simmer over medium heat.
2. Begin gently cracking the eggs, one at a time, closely into the pot (do these in batches of three to be sure not to overcrowd the pot).
3. Once the whites begin to set up, but the yolks are still soft and runny, carefully remove each egg with a slotted spoon and set aside in a warm area.
4. Place 3 tbsp of water in a large sauté pan with the greens. Heat until barely wilted (the warm eggs will wilt the greens more).
5. Season with salt and pepper, drain slightly to remove excess liquid and divide the greens onto 6 individual plates. Place tomato wedges around the plate or sprinkle the diced tomatoes on top.
6. Top each plate with 2 poached eggs and serve.

Breakfast Pudding (Serves 2)

Ingredients:
1 10-oz. bag frozen blueberries
1 organic avocado
1 tsp flax oil
2 scoops vanilla whey protein isolate powder
2 limes, juiced
¼ – ½ cup boiling water, more or less as needed

Instructions:

1. Combine all ingredients in a blender and blend until smooth. Add boiling water as necessary to reach desired consistency.

There is no better way to connect with our planet than to eat what it provides naturally – products produced, manufactured and proven over the centuries.  This is why I choose to start my day from products derived from our Earth naturally and organically.

Start your day the healthy way:

What do you eat after your hot drink? Again, think of alkalizing, especially if you tend to eat and drink highly acidic foods, i.e., coffee, alcohol, red meat, fried foods, processed foods and sugar. My favorite choice for breakfast is to make a green smoothie. Don’t think because it is green that it will taste like a swamp and be icky healthy. No…I like my food to taste delicious. (See smoothie recipe below.) Plus, if you like moving first thing in the morning and having a heavy breakfast is simply too much, then this is the perfect choice. When I have my green drink, I can practice yoga, do kettle bells or go for a hike without feeling like I am working on digesting, as well as working on “getting up a mountain.”

Green Smoothie Recipe

Ingredients:

Celery, spinach, cucumber parsley juice (either homemade or from your local health store) OR raw unpasteurized coconut water (8 oz.)

1 kale leaf

1/3 avocado

1 tbsp raw honey

1 tsp turmeric organic for inflammation

1 large tbsp greens powder (I like Org Lives super greens, which you can get from my online store on Opensky – click link to shop)

Dash of cinnamon

Instructions:

1. Blend all ingredients in blender and ENJOY. Feel the difference.

Protein Smoothie

Ingredients:

Unpasteurized coconut water (8 oz.)

1 scoop organic raw whey powder or hemp protein, or jay Robb egg-white protein (all Stevia sweetened)

1 raw, organic, free-range egg

A dollop of plain yogurt

1/3 cup berries

1 tbsp flax oil or 1 tbsp raw almond butter

Instructions:

1. Blend and ENJOY.

Make sure you connect with me and let me know how you like the recipe.  Send pics, post on Facebook or Twitter

xo Mariel

My personal journey to wellness has taught me that nurturing your body and mind is not only the greatest thing you can do for yourself; it’s the greatest thing you can do for everyone around you—for your family, your kids, your colleagues, and your community. That’s what wellness is all about.

Every day that I wake up and can go outside and watch the sunrise, I feel calm and good about starting my day. There is no better way to start a healthy day than this.

I no longer diet, as I have tried all ways of eating, from healthy to crazy—all fat, no fat, all protein, no protein, macro, vegan, raw—all of them have good pieces, but now I eat ethically and with meaning.  I don’t eat abused animals, only from local farms.  I start my day with raw food, usually a smoothie. The main thing I have discovered is balance in all my food and organic—no sugar, no processed food, and no alcohol.  When I limit addictive foods, then I have less “noise” in my brain, and how I eat becomes a very easy way of life.  I love simple, pure, and healthy food every day.

I have studied health all my life and now it is my passion and my business.  Mariel’s Kitchen is my cookie company—cookies I created that are sugar- and gluten-free.  They’re a delicious (potential meal replacement) cookie called a Blisscuit, which will soon be available all over.  The Mariel’s Kitchen Cookbook has the recipe.  I love my brand—I love that I can create food and lifestyle choices for everyone so they can live healthier, happier lives.

YOU MATTER

“You must make time for what’s most important to you.  Ask yourself questions so that you can find places where you can pull back and reset your priorities.  How much television do you watch?  Are you taking time to exercise?  Do you take five minutes to close your eyes, breathe and listen to internal whispers?  It’s often the everyday places, people and things of value that work to keep you connected and balanced.”

Removing The Stigma

I love this statement from Together Against Stigma:  ”Stigma is a major barrier preventing people from seeking help. Many people living with a mental illness say the stigma they face is often worse than the illness itself. Mental illness affects people of all ages and from all walks of life.  It can take many forms including depression, anxiety and schizophrenia.

What is Stigma?

Stigma is made up of two parts: negative and unfavorable attitudes, and negative behaviours that result from those attitudes. People living with a mental illness often experience stigma through:
Inequality in employment, housing, educational and other opportunities which the rest of us take for granted.  Loss of friends and family members  (the social and support network).”

“We navigate a difficult world and all of us need to be understood.  Please start talking about mental health and suicide.  It is an epidemic. Education and understanding are vital.  Talk about the journey of mental health with your children, teens, loved ones and friends.  It is OK to discuss.” xo Mariel

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(VIDEO)

Challenging The Stigma of Mental Illness and Suicide

Did you know that 50% of the paper consumed in the U.S. every year is used to wrap and decorate consumer products? Let’s make a difference this holiday season, and wrap the Christmas gifts in an eco-friendly way! For full article and more ideas check out this amazing post: Green Living Ideas

HAPPY HOLIDAYS EVERYONE !!! XO