Recipe: Cherry-Kombucha Mocktail

Here’s a bonus mocktail recipe that not only looks and tastes festive … but it’s also packed with antioxidants and gut-friendly probiotics. 

If you can’t find ginger kombucha, try a berry- or cherry-flavored variety. 

You can also use fresh or frozen cherries – just be sure to pit them first.

Makes 2 servings.

Ingredients:

• 1” (2.5 cm) slice of fresh ginger, thinly sliced

• 1 sprig of fresh rosemary

• ¼ cup (60 ml) 100% tart cherry juice (no sugar added)

• Juice of 1 small lime

• 1 x 12-oz (355 ml) bottle of ginger, berry, or cherry kombucha

• For garnish: pitted cherries and/or ginger slices 

Directions:

1. In a mason jar or shaker, muddle the ginger and rosemary. Slowly stir in the cherry juice, lime juice, and kombucha.

2. Pour into ice-filled glasses, straining if necessary, and add optional garnish.

3. And enjoy! 

You’re going to love it!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Zagardinova from Getty Images

Recipe: Berry-Nut Instant Oatmeal

Ready for a yummy make-ahead breakfast … an easy pre- or post-workout snack … or an overnight yogurt parfait recipe!?

Well, you’ve got it – and this recipe can cover all three of those things!

You can make this Berry-Nut Oatmeal jar right before serving or whip it up ahead of time.

You can even stash one in your desk at work for a fast meal on hectic days.

Fact about instant oatmeal: it contains about the same nutrients as regular oats … but it gets a bad rap because it’s usually packed with added sugars. 

Since you’re making your OWN mix with this recipe, you can avoid all that extra sugar.

Try experimenting with different nuts and berries! Or instead of stirring in the hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight).

Your instant oatmeal mix will keep for 4-6 weeks in a cool, dry place.

Ingredients:

(serves 1)

• ½ cup (40 g) instant oatmeal

• 2 Tbsp freeze-dried strawberry or blueberry

• 1 tbsp chopped nuts (walnuts, almonds, pecans, etc.)

• 1 tbsp chia seed (I also like to add hemp seeds)

• ¼ tsp cinnamon (to taste)

• ½ to 1 tsp coconut sugar, to taste (or other dry sweetener)

• ½ cup (120 ml) boiling liquid (water or your favorite milk)

Directions:

1. Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time. 

2. When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. It’s time to eat!

3. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by destillat from Getty Images 

Recipe: Vegan “Meat” Balls

I’ve got a quick & easy plant-based “meat” ball recipe for you today.

One thing I love about this recipe (besides the taste) is that you can change it up with different spices, grains, and/or beans … and you can also form it into burgers.

Try barley or brown rice … pinto beans or chickpeas … taco seasoning or curry. SO DELICIOUS!

Ingredients:

(Makes about 10 “meat” balls)

• 1 15-oz (425 g) can black beans, rinsed

• 2 Tbsp olive oil, separated

• 1 small yellow onion, diced 

• 3 cloves garlic,  minced

• ¼ tsp sea salt

• 2 tsp Italian seasoning

• ½ tsp red pepper flakes (optional) 

• 1 cup (185 g) cooked & cooled quinoa (tip: ⅓ cup (55 g) dry quinoa = 1 cup cooked)

• 2 Tbsp nutritional yeast

• 2 Tbsp tomato paste

• 1 Tbsp coconut aminos

Directions:

1. Preheat your oven to 350ºF/175ºC. Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC.

2. While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat.

3. In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree).

4. Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast.

5. Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes.

6. Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Saute, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown.

7. They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes.

8. Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies.

9. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by etorres69 from Getty Images 

Recipe: Pineapple Green Smoothie

When you think “healthy breakfast” … what’s one of the first foods that pops into your mind?

If it’s a green smoothie, you’re not alone! 

Smoothies can be a quick and easy option when you want something cool and refreshing … and I’ve got a spicy-sweet green smoothie recipe that I think you’ll love.

FROZEN GRAPE TIP: Wash and dry the grapes thoroughly then spread them out on a freezer-safe sheet pan. Put the pan in the freezer until the grapes are frozen (about an hour). Then you can transfer them to a freezer-safe container or bag.

Freezing grapes separately can help stop them from freezing together. (I also love frozen grapes as a treat on a hot summer day)

Ingredients:

(Serves 1)

• 1 cup (150 grams) chopped fresh or frozen pineapple

• 1 cup (30 grams) packed chopped spinach 

• 1 cup (95 grams) green grapes, frozen

• Juice of ½ lemon

• 1 tsp grated fresh ginger

• 1 tsp ground flaxseed

• 1-2 Tbsp your milk alternative, water, or coconut water, as needed

• ½ scoop vanilla protein powder

Directions:

1. Place all the ingredients in a high-speed blender and blend until smooth. Add liquid (milk alternative, water, or coconut water) as needed if the mixture is too thick.

2. Pour into a glass and drink up!

Hope you enjoy this one!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Xarhini from Getty Images

Recipe: Meal Prep Vegan Superfood Bowl

This Superfood Bowl comes together fast using <gasp> convenience foods! 

In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner.

If you want to add more protein, just add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. 

NOTE: You don’t have to buy pre-made ingredients – you can cook everything from scratch ahead of time if you want!

Makes 4 servings.

Ingredients:

• 8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked)

• ½ cup (120 g) of hummus

• 2 Tbsp fresh lemon or lime juice

• 5 oz (140 g) package baby spinach, rinsed

• 8 oz (225 g) package cooked refrigerated baby beets (produce section)

• 1 cup (140 g) frozen shelled edamame, thawed

• 1 avocado (slice right before serving)

• ¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds)

Directions: 

1. Prepare the quinoa according to the package directions.

2. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside.

3. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. 

4. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices.

Yum!

I hope this recipe makes your lunches easier and more delicious.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva from Illia Kaminetskyi from Getty Images

Recipe: Big Mac in a Bowl

FACT: Sometimes you just want to sit down and eat a big meal.

But chances are, you do NOT want that “I can’t believe I ate the whole thing” feeling when you’re done … when all you want to do is curl up and take a nap!

Well today, I’ve got a SUPER DELICIOUS lunch or dinner recipe that’ll make a HUGE amount of food that will fill you up, without leaving you feeling too full or bloated after.

Welcome to your Big Mac in a Bowl!

It’s a healthier choice because 1) it has a tasty (but lighter) dressing and 2) it’s bulked up with vegetables (your choice of shredded lettuce, coleslaw, or broccoli slaw).

1 Serving

Ingredients:

• 4 oz (115 g) lean ground meat (beef, chicken, or turkey)

• ½ small onion, chopped

• Salt and pepper, to taste

• 3 cups (150 g)  shredded lettuce or coleslaw

• 3 dill pickle slicers or a spear, chopped 

• 2 Tbsp shredded cheddar cheese (optional)

• ½ large tomato, chopped

Special Sauce Ingredients: 

• 2 tbsp plain Greek yogurt

• 1 Tbsp mayo

• ½ tbsp ketchup

• 1 tsp mustard

• ½ tbsp relish

• ½ tsp onion powder

• Salt & pepper, to taste

Directions:

1. Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through.

2. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside.

3. Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy!

4. Try this and let me know how you like it!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by juliedeshaiesphotos

Recipe: Meat & Potatoes Sheet Pan Dinner

This is an old-fashioned meat and potatoes dinner made easy - because it’s all cooked on a sheet pan!

It makes 4 servings for hearty appetites and will make 6 standard servings.

Leftovers are surprisingly delicious as a salad the next day - simply slice leftover steak into bite-sized pieces. Serve warm or cold.

Tip: If you want to make it vegan, use portobello mushrooms instead - just roast them with the veggies.

Serves 4 - 6.

Ingredients:

• 4 x 1-inch (2.5 cm) thick top sirloin steaks (about 1.5 lbs / 680 g)

• ¼ cup olive oil

• ¼ cup lemon juice

• 2 cloves garlic, minced

• 1 tsp sea salt plus more to taste

• Ground black pepper to taste

• 2 lbs (900 g) baby potatoes, scrubbed and cut into bite-sized pieces

• 1 lb (450 g) carrots, peeled and cut into circles

• 1 lb (450 g) green beans, trimmed

• 1 yellow onion, chopped

• Optional: Chopped parsley, for garnish

Directions:

1. Preheat the oven to 400°F (200°C) and lightly grease a large baking sheet.

2. In a large bowl, whisk together the olive oil, lemon juice, garlic, salt and pepper. Add the potatoes, carrots, green beans, and onion, and toss well to coat.

3. Place the veggies in a single layer on the baking sheet, and roast in the preheated oven for 25 - 30 minutes, stirring at least once to make sure they cook evenly. They will be done when they are tender. Remove from the oven and place on a plate, set aside.

4. Turn on the broiler. Generously season both sides of the steaks with salt and pepper and place on the baking sheet. Broil the steaks for about 4 - 5 minutes per side (medium - rare) or longer. Let the steak rest for 5 - 10 minutes before slicing.

5. Serve with the potatoes and veggies. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Sandra Kassel from Getty Images

Recipe: Egg & Veggie Fajitas on a Sheet Pan

This recipe also is an option for baking up a healthy veggie-filled breakfast!

Serves 4.

Ingredients:

• 2 Tbsp olive oil

• 1 Tbsp chili powder

• 2 tsp ground cumin

• ½ tsp red pepper flakes

• Juice of 1 lime

• Himalayan salt & ground black pepper

• 3 bell peppers, seeded and sliced

• 1 yellow onion, halved and sliced

• 2 large portobello mushrooms, sliced

• 6 large eggs

• 1 avocado, halved, peeled, seeded and sliced

• Optional: ¼ cup (15 g) chopped fresh cilantro, lime wedges for garnish

Directions:

1. Preheat the oven to 400°F (200°C). Lightly oil a rimmed baking sheet or coat with nonstick spray. 

2. In a small bowl, stir together the olive oil, chili powder, cumin, lime, and salt and pepper. Set aside. Place peppers, onion, and mushrooms in a large bowl and pour the oil mixture over them, tossing well to combine.

3. Place the veggies on the baking sheet in a single layer and put in the oven to bake until tender, about 15 minutes. Stir halfway through to make sure they cook evenly.

4. Remove from the oven and create six wells in the veggie mixture. Crack each of the eggs into a well, keeping the yolks intact (it can help to crack the egg into a small bowl and pour onto the pan, repeating for each egg). 

5. Season with a little more salt and pepper and place the sheet back in the oven to bake until the eggs are set, about 8 - 10 minutes. Remove from the oven and serve with avocado, lime wedges, and optional cilantro.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Renphoto from Getty Images Signature

Recipe: Veggie Scramble

This dish is perfect for busy weeknights - it’s quick and easy, plus it’s packed with veggies and is a great way to help clean out the fridge!

Ingredients:

• 2 Tbsp olive oil

• 5 - 6 baby potatoes, sliced

• 4 cups (400 g) sliced vegetables: onions, mushrooms, bell peppers, tomatoes, summer squash, broccoli, etc…

• 1 tsp minced fresh herbs such as basil, rosemary, or thyme, or ½ tsp dried herbs

• 6 large pasture-raised eggs, lightly beaten

• ½ cup (112 g) goat cheese crumbles (optional)

• 3 big handfuls of greens (spinach, kale, beet greens, etc…)

• Salt and pepper to taste

Directions:

1. Heat the oil in a large skillet over medium heat. When the oil is simmering, add potatoes and cover, cooking until they soften, about 8 - 10 minutes. Be sure to stir them often so they don’t stick.

2. Remove the cover and add the sliced veggies and continue cooking for another 1- minutes, until they begin to brown and are fork-tender.

3. Reduce heat slightly and add the eggs. Cook, stirring often, until the eggs start to set.

4. Stir in the optional goat cheese and the greens, and cook until the greens are wilted.

5. Season with salt and pepper and serve.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by bhofack2 from Getty Images

Recipe: Slow Cooker Chicken Curry

This recipe does not fall into the “quick” category but it definitely is easy and you’ll love the aroma as your slow cooker does its magic.

Serves 4.

Ingredients:

• ½ cup (120 ml) coconut milk

• ½ cup (120 ml) low-sodium chicken stock

• 14.5 oz (400 g) can chopped fire-roasted tomatoes

• 4 Tbsp mild curry paste

• 2 Tbsp chopped fresh ginger

• 2 large sweet potatoes, peeled and diced

• 1 yellow onion, chopped

• 2 red bell peppers, chopped

• 1 lb (450 g) skinless chicken thighs

• 1 14 oz (400 g) can chickpeas

• Optional: 1 cup (200 g) cooked brown rice

Directions:

1. Pour coconut milk, stock, tomatoes, and curry paste into a slow cooker and mix together well.

2. Add the ginger, sweet potatoes, onions, peppers, and chicken thighs. Make sure the chicken is fully submerged.

3. Set the slow cooker on low and cook for 2 - 3 hours and then add the chickpeas.

4. Cook for another 2 - 3 hours, until the chicken and potatoes are tender.

5. Serve as-is or over cooked rice.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by SGAFotoStudio from Getty Images