In anticipation of my upcoming surf trip to Nicaragua and Costa Rica, I’ve had health and fitness on the brain. While I’ve ramped up my workouts, I was curious about what healthy, energy-boosting food I should be putting in my body, so I tapped Melissa Schollaert, a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. She put together an entire day’s meal plan packed with delicious vegan and raw recipes. I’ve been sipping the smoothie every day for breakfast and I tried my hand at the coconut kale quinoa tropical pesto salad. Both were easy to whip up and delicious! So without further adieu, here’s Melissa and her Real Nutritious recipes.
Summer is just around the corner and we all know what that means. Bikini time! If you’re not ready, to show off your bikini body, don’t worry. I’ve got you covered with some simple suggestions.
First off let’s make it clear, I am not a fad diet, drop the weight in two weeks (so you can gain it all back and then some) kind of gal. If that’s what you’re looking for, let me save you some time right now reading this post. Anyhow, I am all about cleaning up the system and holistically creating a lifestyle that leaves you full of energy, so you can enjoy your fabulous life.
We’re exposed to toxins every day. In fact, we encounter more toxins in one day than our grandparents did in their entire lifetime. Yikes! These toxins can lead to all kinds of symptoms like a poor complexion, and you guessed it, weight gain. I find by adding lots of raw, whole foods we can work to slowly clear these toxins, without nasty detox reactions all while picking up energy and gaining glowing skin. Sound good? Below is what a typical day of eating would look like to have you bikini ready by summer.
Breakfast: The Energizing Smoothie Everybody Loves
1 c dairy free or raw milk
1 c frozen blueberries
½ banana (or 1/2 avocado)
1 large handful greens of choice (spinach is a good place to start if you’re new to greens in your smoothie)
ÂĽ t coconut oil
2 T hemp seeds
Blend well and enjoy!
Option to Add/Garnish with:
bee pollen (great way to boost immunity and energy while fighting seasonal allergies), ceylon cinnamon (just 1 tsp can keep blood sugar level for 24 hours!), raw cacao nibs, or 1/2-1 tsp Vitamineral green (energy boost/detox)
Lunch:Â Green Dragon RollsÂ
For the rolls:
4 nori sheets
2 cups baby greens
1 cup garlic cream dressing
Optional toppings: shredded carrots (or any other veggie), sprouts, raw kraut
Cut each roll in a diagonal into 2 piece with a sharp knife.
Serve immediately with remaining dressing as a dipping sauce.
For the dressing:
1/4 cup fresh lemon
1/4 cup coconut aminos
8 garlic cloves (peeled)
3 inch piece ginger (peeled
1 cup olive oil
salt, pepper, kelp, dulse to taste
In a high speed blender add all ingredients and blend well]
Lay out 1 nori sheet on a clean, dry surface. Place 1/2 cups greens in a narrow layer of the sheet (about 1/2 inch from edge closest to you) Layer 1/4 avocado, and any other desired toppings and add 1 T creamy garlic dressing. Gently roll nori sheet away from you, tightly and evenly. Seal edge by wetting lightly with water or dressing.
Dinner: Coconut Kale and Quinoa with Tropical Pesto
1 cup quinoa, rinsed under running water in a fine mesh colander for a couple of minutes (I like red or tri-color best)
1 cup water
1 small bunch of kale, stems removed and leaves chopped (for a total of about 4 cups chopped kale)
1/2 small to medium red onion, chopped
1/3 cup coconut flakes (optional)
Tropical Cilantro-Cashew Pesto:
2 cups cilantro, packed
scant 1/2 cup cashews
4 cloves garlic
1/2 cup olive oil
salt and freshly ground black pepper, to taste
1/2 lime, juiced (or more, to taste)
pinch red pepper flakes, optional
Dash each of kelp and dulse
Directions:
In a medium saucepan, combine 1 cup coconut milk and 1 cup water, and bring to a boil. Add the quinoa, cover and simmer for 15 to 17 minutes, until the water is absorbed. Remove from heat, fluff with a fork, cover and set aside.
Make the pesto: combine cilantro, cashews and garlic in a food processor. Start processing the mixture, and slowly drizzle in the olive oil. When I’m cleansing or to lighten up, I lower oil content and increase lime juice by equal amounts. Season with salt, pepper, lime juice and red pepper flakes, all to taste, and blend well.
In a medium serving bowl, combine the warm coconut quinoa, chopped kale, red onion and pesto. Mix well with a big spoon and season to taste with salt and pepper, if necessary.
In a skillet over medium heat, toast the coconut flakes for a few minutes until golden and fragrant, stirring often. Top the salad with coconut flakes and serve warm.
Notes: This salad keeps well in the fridge for a couple of days. Either eat it cold or gently reheated.
Dessert/Snack:Â Raw Blueberry Dream Pudding
Soaking time:Â 1 hour
1 heaping cup raw cashews, soaked for one hour and then drained
1Â cup pure water (or unsweetened almond milk or coconut water)
1 teaspoon vanilla extract or vanilla bean
3 tablespoons coconut butter
1 cup organic blueberries (fresh or frozen)
½ teaspoon dark-liquid stevia
½ teaspoon sea salt
Blend all ingredients except berries together in a food processor. Stir in berries or gently pulse a few times in blender. Refrigerate and serve cool. My favorite is to add a sprinkle of raw cacao nibs before eating.
If you’d like a guided cleanse to prep you for summer, save 15% on the RNL cleanse through July 5th for all Wanderlust readers (includes supplements, recipes, an individual one hour nutrition session and full email support.)
Melissa Schollaert is a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. She’s been an on-camera expert for ABC, NBC, and GoodDayLive, with her writing published on a number of healthy living and nutrition websites. She also teaches cooking classes and workshops at Whole Foods and various other retail outlets. She’s an avid yogi, always improving surfer, and a firm believer in faith, love, and the healing power of green juice. She’s got a heart for helping others achieve their health goals to attain their healthiest happiest life. Check out her website, Follow her blog, “Like” her on FaceBook , and enjoy tips and tweeting here.Â
