Super Salad

At Crafted Wellness, we love our salads.  We swoon for big, delicious, green, hearty, organic salads. We find ourselves throwing together a simple salad like the one below on the regular. It’s great on-the-go, for lunch, or even for a quick and light dinner. We like to prepare a big batch of quinoa early in the week so that we can mix it into our dishes and have it at the ready.  The seeds and quinoa in this salad help you to stay full without weighing you down.  The raw greens provide you with energy. And the avocado provides you with healthy fats that will leave your skin and insides glowing. Its super because of the way it makes you feel after you eat it: energized and ready to take on the world! 😉

Super Salad
serves 1

A Super Salad Amanda made for us when we were prepping for our ‘Eating for Energy’ workshop

2-3 cups of greens
1/2 avocado, sliced
1/4 cup of seeds (raw sunflower or raw pumpkin seeds are great)
1/2 cup of cooked quinoa
raisins, handful
Simple Balsamic Dressing
salt and pepper to taste
* any other fresh vegetables you have (tomatoes, carrots, celery, etc)

Place all ingredients in a large bowl and mix.

We hope this makes you feel as good as we do when we eat it!

with love and ‘super’ hero foods,

Jackie

Guilt-free Chocolate Pudding

What an amazing dessert this is!  It is easy to make, stores great in the fridge, and doesn’t contain any of the harmful chemicals, sugars, or preservatives that store bought chocolate pudding contains.  And as an added bonus, it is actually HEALTHY for you!

Chocolate pudding topped with fresh blueberries and hemp seeds. Yum!

What you will need:

1 ripe avocado

3 tablespoons raw cacao powder

5 mejool dates, pitted and soaked (if they need to be softened)

1 teaspoon of 100% organic maple syrup

¾ cup almond milk (or milk of your choice)

Place all ingredients in a blender and blend until creamy and smooth.  You may need to scrape the sides during the blending process to ensure everything is mixed evenly.

Place the pudding in a bowl and store in the fridge for a few hours so it can chill and set.

Top the pudding with your favorite ingredients, such as:

Berries

Hemp seeds

Unsweetened coconut flakes

Chopped nuts

Fresh mint

Sliced banana

Cinnamon

Maca Powder

Carob chips

Raw Cacao is jam-packed with antioxidants, and is one of the worlds best sources of magnesium and iron, which play a critical role in healthy blood, heart health, brain power and strong bones.  This superfood also contains Phenylethylamine (PEA), which is the chemical that our bodies produce when we fall in love! (Probably why we all love chocolate so much).  Its scientific name, Theobroma cacao translates to “cacao, food of the gods”.  I mean, are you in love with this stuff yet?? I know I am!!  And remember, this is dessert!

I hope that you enjoy this pudding as much as I do; actually, I know that you will.

with love and chocolate,

Amanda

“Oh My Green Goodness”

Our Green Goodness smoothie is the perfect way to add some “oh my green goodness” into your day.

Starting your day with this smoothie will fill your belly with nourishment and will set your mind off to a healthy start.

Enjoying this smoothie for lunch will give you that afternoon energy boost that we all long for.

Desperately searching for the perfect snack?  This smoothie is the answer; providing you with enough fiber to quench your hunger, clean foods that will clear your mind, water that will hydrate your body, and green veggies that will boost your metabolism while detoxifying your digestive system.

No matter how you choose to include this smoothie into your daily routine, your body and mind will thank you.  This green cocktail contains a large portion of powerful greens,  which are the food most missing in the American diet.  So dive in! And get your green goodness on!

“Oh My Green Goodness, thats tasty!”

“Green Goodness”  

(makes 2 servings)

1 large handful of spinach

1 large handful of kale

1 banana

1 cup frozen mango

1/2 cucumber, peeled

Juice from 1/2 a lemon

1-2 cups cold water

Begin by adding 1 cup of water, lemon juice, kale and spinach to your blender;  blend until smooth. Then add the banana, cucumber, frozen mango, and more water if necessary; blend until smooth.  Voila!  A beautiful green smoothie for you to enjoy.

Your smoothie will stay good for up to 2 days in a sealed container in the fridge, so feel free to make a big batch that will last you.  You can also separate portions into containers and keep them in the freezer until you are ready to have them.  *But remember, your smoothie will need time to defrost, so place it in the fridge the night before enjoying it.

Want to add some extra sparkle to our green smoothie?  Try some fresh herbs, like mint, basil or parsley to bring out different flavors, include some hemp seeds or hemp protein powder to give it a protein boost, or get a blast of the green goddess chlorophyll by adding 1 tbsp of spirulina.

Butternut Squash and Apple Soup

The soup is a great summertime dish because it can be served room temperature or cold, can be stored in the fridge for about a week, and it is super easy to make!

Butternut squash and apple soup with shredded carrots and watercress.

All you need is a blender and:

1.5 cups water (or enough to give you the consistency that you want)

2 cups butternut squash, peeled and diced

3-4 stalks celery

3 apples

2 green onions (scallions)

1/2 cup fresh basil

1/2 teaspoon sea salt

a dash of cayenne

a squirt of raw honey

Start by adding the water and about half of your diced squash to the blender, and blend until smooth.  Then, add the rest of the squash, followed with the rest of the ingredients, blending in intervals until everything is smooth.

Soup with avocado, hemp seeds and watercress.

 

To add some texture (and some extra health benefits) top this soup off with some of your favorite veggies or seeds.  Some great options are avocado, sprouts, shredded carrots, watercress, arugula, hemp seeds, sunflower seeds, parsley, diced apple… you get the idea, right?

Healing with Raw Honey

Any one else suffering from dry, itchy legs this time of year??  I don’t know what it is!!  Maybe the constant changes in weather?  The detoxifying nature of spring?  I moisturize, I drink my water, but my legs don’t want to budge!  So, I did some research on some of my favorite blogs and websites, and I was reminded about a sweet and sticky trick that I had heard about long before…

RAW HONEY!

Yup, you heard me right.  That sweet and sticky mess that is oh so tasty AND extremely medicinal.  So yesterday and today, I smeared the good stuff all over my legs and let it sit and soak in for about 15 minutes… Not only was it kind of fun, like a mini art project, but I have also noticed a difference, even in 2 days!!

Think I’m crazy??  Well, maybe… (Insert visual of me walking around my kitchen with my pants rolled up, covered knee to ankle in honey).

Ok, so if this doesn’t sound like something you want to experience, then how about a hot, relaxing bath?  Fill up the tub, at about 2 tablespoons of raw honey, and soak it all in.  A nice, hot bath can be super relaxing; light some candles, put on some of your favorite slow tunes, and close your eyes.  All in the while, you are soaking up the wonderful nutrients and moisturizing benefits of raw honey.

Why honey, you may ask?

Well, honeys uses and benefits stretch way beyond your morning oatmeal.

Raw honey contains anti-viral, anti-bacterial, AND anti-fungal properties.  Starting to feel a cold coming on?  Mix some raw honey into a hot cup of water a few times per day and help fight off infection.  Fungus on your toe?   Use raw honey topically to destroy those micro-organisms.   Suffering from bad allergies this time of year?  Local honey can help sooth environmental allergies by exposing you to your local pollans.

Back to our skin…  Raw honey contains a ton of antioxidants, many of which help to renew and rejuvenate our skin.  It doesn’t only moisturize, but it actually helps to soothe irritated and blemished areas of our body.  DIY facemasks are a wonderful way to use raw honey (along with oatmeal and yogurt) to help heal and repair the complexion.

So try it out, and let me know what you think!

And remember, honey should always be purchased in its raw and unfiltered form, ensuring that all of its healing benefits are intact (see picture above).  Check out your local farmers market for a honey booth.