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June 16, 2015

Recipe: Coriander-Parsley Meatballs by Lauren Haas

Another healthy recipe by Lauren Haas of haasholistic.com

I love making all types of meatballs by experimenting with different meats, spices and herbs to make them interesting. Last week, I made my Coriander-Parsley Turkey Meatballs with one of my private cooking class clients and her whole family was jumping with joy because they were SOOOOOOO GOOD! 

Check out my super easy meatball recipe below. 

Words of advice: 

While they are cooking, try not to touch them, except when you flip them the first time. If you move them around too much, they can break and/or the juices will come out and the meatballs will be dry! Last time I checked, nobody likes a dry meatball, so be careful! ;)

 Coriander Meatballs

 Prep Time: 10 minutes

Cooking Time: 12-13 minutes

Yields: 4 servings, 2 meatballs/person

 Ingredients:

1 Pound                      Ground, organic turkey or chicken, dark meat

1 Whole                       Egg, mixed or 2 egg whites

1Teaspoon                  Garlic salt

                                    Pepper

½ Tablespoon             Ground coriander

¼ Cup                          Parsley, chopped

2 Tablespoons             Grape seed oil

1/3 Cup                        Broth

 

Directions:

Chop parsley and place in a large bowl. Add in the egg, garlic salt, pepper and coriander. Mix well.

Add the meat to the parsley mixture and k

nead well by hand until the ingredients are well combined.

Wetting your hands, to help keep the meat from sticking to them, divide the mixture into 8 equal portions, about 1/4 cup each. Roll each portion into a ball.  If you find that the meat is sticking to your hands, just wet them again.

After making the balls, wash your hands well.

Heat the oil in a large non-stick pan over medium-high heat. Add meatballs and cook for 4-5 minutes on one side. After 5 minutes, flip the meatballs, cook for 3 minutes and then add the chicken broth.

Cover with a lid.  Cook for 4-5 more minutes or until cooked through.

Drain on a paper towel.

Variations:

Serve over a bed kale, chard, and/or spinach. You can also add them to the Miracle rice or Noodles.

They are also great over spaghetti squash or with my Hazelnut Zoodles recipe.

You can also make these into hamburgers instead of meatballs.

Place meatballs into freezer to freeze and pop into a soup for a quick dinner option.

You can also make these into hamburgers instead of meatballs.

Place meatballs into freezer to freeze and pop into a soup for a quick dinner option.

Lauren Haas is Holistic Nutritionist. She is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Certified Holistic Nutrition and Lifestyle Coach. Visit her and get more great recipes at www.haasholistic.com

September 29, 2015

Avocado Chocolate Mousse by Haas Holistic

 

Avocado chocolate mousse is a hit in our household! Don't knock it till you've tried it! Don't like pistachios? Leave them out and add something you do like, such as Goji berries, coconut, almonds, a pinch of cinnamon or cayenne, etc. We've made many variations with this recipe and they're all great. 

 

Ingredients: 

3 Avocados, RIPE
1/2 Cup Raw Cacao Powder
1 Vanilla bean or 1 teaspoon extract
1/4 Maple syrup or coconut Sugar (or add a few drops stevia until sweet enough)                                 Salt to taste                                                                                                                                 1/2 Cup Pistachio nuts, crushed                                                                                           Cacao nibs for garnish

Directions: 

 

In the bowl of a blender or food processor, blend avocado until smooth. Add all other ingredients, blending until mixture is uniform. Chill for about 2 hours in the fridge or half an hour in the freezer. Garnish with fresh fruit or chopped nuts.

Note on the recipe:

If you want to try this recipe, but don't have the raw cacao powder on hand, unsweetened cocoa powder are fine-tasting substitutes. The mousse will no longer be strictly raw, but it is still delicious! And it retains the spirit of the dish.

 

 

May 04, 2015

Italian Frittata: Recipe from Lauren Haas Holistic Nutritionist

Italian Frittata

Zucchini, grated on a cheese grater Red Onion. Sliced
Kale, chopped
Basil, sliced

Sun dried tomatoes, chopped, set-aside Almond Cheese, shredded or sliced Eggs
Salt, pepper, paprika (optional), to taste

Serves: 6
Prep Time: 15 minutes Cook Time: 25 minutes

Ingredients:

2
2/3-1
3 Handfuls 1⁄4 Cup
1⁄4 Cup
1⁄2 Cup
12

Directions:

**Pre-heat oven to 450 if you decide to finish cooking the eggs in the oven. See directions below.

Grate zucchinis on a cheese grater or slice them in 1⁄2 moons. Slice onion. Chop kale. Slice basil and set aside. Slice cheese unless pre-grated.

In a separate bowl, whisk the eggs, basil and cheese.

Sauté all the veggies and add balsamic vinegar. Season with salt, pepper and paprika. Once cooked, combine the veggies into the egg mix. Lower flame to a low-medium heat, spray/grease pan and add veggie/egg mixture.

**There are 2 ways to finish cooking the fritatta:

1. Cover pan with a lid and cook until eggs are firm.
2. Preheat oven to 450 and cook for 20 minutes or until eggs are firm

Enjoy with some avocado, salsa or Dijon Mustard.

 

Lauren Haas is Holistic Nutritionist. She is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Certified Holistic Nutrition and Lifestyle Coach. Visit her and get more great recipes at www.haasholistic.com

July 07, 2015

Pumpkin Spiced Blueberry, Apple and Walnut Muffins- By Lauren Haas

Growing up, I spent a lot of childhood on the North Shore of Kauai in Kilauea Town. Every morning, my dad and I would walk or bike 2 miles to the Kilauea Local Bakery for one of their fabulous Morning Glory muffins. 

recipe pumpkin spiced blueberry muffins

Delicious and Nutritious Breakfast Muffins

Serves: Makes 8-12 muffins (2 for breakfast or 1 for a snack)

Prep Time: 20 minutes

Cook Time: 30 minutes                                          

1 Cup    Shredded Unsweetened Coconut 

1/3 Cup   Almond Flour                                                                                                                                 6   Egg Whites

1⁄2 Cup Unsweetened apple sauce
1 Tsp.  Baking powder
1 Tsp.   Baking soda
1 Tsp.    Ground cinnamon
11⁄2 Tsp.   Pumpkin pie spice
1/8 Tsp.     Sea salt
1/4 Cup     Truvia
2 Tablespoons    Almond butter                                                                                                                    1 Cup   Blueberries                                                                                                                                     1⁄2 Cup Walnuts

Directions:

Preheat oven to 350°F.

Line muffin pan with paper liners.
In a stand mixer or by hand, combine all ingredients and mix until well combined. Using an ice cream scoop, scoop even amount of batter into prepared muffin pan.

Bake for 10 minutes on the middle rack. Remove from the oven and add the blueberries. Continue cooking for 20 minutes or until a toothpick comes out clean.

 

Lauren Haas is a Holistic Nutritionist. She is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Certified Holistic Nutrition and Lifestyle Coach. Visit her and get more great recipes at www.haasholistic.com

August 14, 2015

Cheesy Spinach and Roasted Bell Pepper Cakes from Haas Holistic

 

 

 Lauren Haas of Haas Holistic strikes again with these delicious, hearty quinoa cakes.

Cheesy Spinach and Roasted Bell Pepper Cakes

 

Prep Time: 25 mins

Cook Time: 20-25 mins

Makes: 10-12 cakes

Serves : 10-12

 

Ingredients:

 

1.5 Cups Quinoa

3 Cups Low sodium broth

3-4 Handfuls Spinach (kale, and chard work well, too)

1 Teaspoon Coconut oil

4 Eggs

1 Cup Roasted bell pepper (Trader Joe’s jarred peppers work well)      

3 Tablespoons Parsley

2/3 Cup Almond or rice cheese, shredded

1 Teaspoon Garlic powder

½ Teaspoon Salt or to taste

½ Cup Almond flour/meal

 

Directions:

 

Pre-heat oven to 400.

 

Line a baking sheet with parchment paper and spray with coconut or avocado oil.

 

Rinse quinoa and place in a pot with broth. Bring to a boil over a high heat. Once boiling, cover with a lid and reduce heat to medium. Cook until water has evaporated, about 15-20 minutes. Turn off flame and let sit for 10 minutes. Keep covered with the lid. Then fluff with a fork.

 

While quinoa is cooling, sauté greens in a pan with coconut oil.  Once cooked, set aside.

 

Whisk eggs in a bowl that is large enough to fit all ingredients.

 

Dice bell peppers and parsley. Add to large bowl and combine eggs. Once the spinach has cooled, add it to the bowl along with rest of the ingredients. Combine evenly. Your mixture will be moist. If the mixture feels dry, add a little water. If the mixture feels too wet and you cannot form patties, add a little extra almond flour.

 

Let mixture rest for 10 minutes, and then form 10-12 patties. Place on baking sheet and bake for 15-20 minutes or until bottom is golden brown, then flip and bake for 5 minutes.

 

If you have extra-uncooked quinoa mixture, place in the fridge. It will last for a few days.

July 21, 2014

Healthy Snack Attacks!

Healthy Snack Attacks

Healthy Snack Attacks!

By Lauren Haas   haasholistic.com

When that 4pm “Snack Attack” hits you and you do not know what to eat, do yourself a favor and PUT DOWN THAT BAG OF CHIPS, CANDY BAR OR COOKIE!

Instead, try one of my “Haas Holistic but Realistic” healthy snacks. They are all satisfying, tasty and will even energize you by balancing your blood sugar! If you can keep it organic, great, if not, don’t worry and give yourself some credit because you are not eating your usual bag of CHEETOS!

1.  Hardboiled eggs with hummus or plain

2. A Haas Holistic Spiced Pumpkin Blueberry Apple Walnut Muffins

3. Simple Smoothie: Place 1 cup almond milk and 1 scoop protein powder in a shaker bottle. Shake. Drink. Satisfied!

4. Seaweed snacks topped with avocado and veggies

5. Kale chips or Wonderfully Raw Snip Chips!

6. Seaweed with almond butter, cinnamon and Truvia

7. A spoonful of my Spicy Haitian Almond Butter Dip with celery or an apple

8. Grass-fed, wild, organic Jerky (beef, salmon, bison, turkey, etc…)

9. ¼ cup nuts with 1 tablespoon Goji berries

10. Guacamole, hummus or Dijon-Balsamic Dip with raw veggies

11.  2-3 oz Organic deli meats with some veggies

12. Cup of veggie soup

13. Gluten free crackers with avocado and hummus or turkey

14. Jicama sticks and salsa

15. Organic carrots, celery and cucumbers with Trader Joe’s Eggplant Dip

16. A piece of fruit and 10 almonds

Lauren Haas is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Holistic Nutrition Coach, Certified Nutrition Coach as well as a Holistic Nutrition and Lifestyle Coach based in Los Angeles, CA. You can find out more about Lauren, her services, and her delicious recipes at haasholistic.com.

 

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July 27, 2015

Sweet and Spicy Coconut Sauce Recipe

 

Lauren Haas of Haas Holistic comes through again with another delicious recipe that you can put on ANYTHING! 


I LOVE, LOVE, LOVE this Sweet and Spicy Coconut Sauce on everything.

Not only is it delicious, but it is full of anti-inflammatory spices. These spices are also great for digestion, skin, arthritis, cancer, blood pressure, cholesterol, blood sugar, diabetes and your overall health and wellness.

I have used this sauce as a marinade for fish, chicken and shrimp. I have also poured it over grilled steaks.

You can even use it to dress salads or to make sautéed, roasted, steamed or raw veggies even more delicious.

It is so good, that you could even drink it as a soup. And, I am not kidding.

Enjoy this versatile sauce!


Sweet and Spicy Coco Sauce



Ingredients:

1 Can Coconut Milk (full fat or light)
1Teaspoon Minced ginger
1Teaspoon Cinnamon
1Teaspoon Cumin
1Teaspoon Turmeric
¼ Teaspoon Cayenne pepper, optional or to taste
1 Teaspoon Coconut sugar
1 Tablespoon Coconut liquid aminos
Salt and pepper, to taste

Directions:

Add coconut milk, ginger, cinnamon, cumin, turmeric, cayenne, coconut sugar and coconut liquid aminos to a blender or Vitamix. Blend for 30 seconds. Taste for salt and pepper. Feel free to add more cayenne if you like heat.

Place in a small pot. Cook for 10-15 minutes on a medium-low flame. Watch to make sure it doesn’t boil over.

Once the sauce cools, you can also use it as a dressing for salad, marinade for chicken, fish and shrimp. It is also a great sauce to pour over vegetables or grain.

June 10, 2014

Berry Chocolate Morning Smoothie Recipe

Berry Chocolate Smoothie

Berry Chocolate Morning Smoothie Recipe

By Lauren Haas of haasholistic.com

When your parents said, “You CANNOT have chocolate for breakfast” they were WRONG because now you CAN with this delicious, good for you brain, bones, body, and spirit creamy chocolate shake.

Check out the recipe below and learn why the ingredients make this one sexy superfood shake!

Raw Protein Powder: I like Sun Warrior because it tastes great and is a raw, complete plant based protein powder that contains all amino acids. It is high in Glutamine, Arginine, Lysine, Luecine and good fats.

Almond Milk: High in calcium AND CONTAINS MORE CALCIUM THAT MILK PER CUP!

Raw Chocolate: One of the richest sources of magnesium! It also contains protein, fiber, iron, antioxidants, protects against cancer. Plus, is a mood enhancer and makes you feel SEXY!

Organic Spinach: Loaded with Vitamins like A, K, D, E as well as a host of other important trace minerals. Great Source of Omega-3 Fatty Acids, Anti-Cancer and Anti-Inflammatory Antioxidants, alkalizes the body and strengthens the bones! Did you know that 1-cup of fresh spinach contains TWICE your daily vitamin K needs and has a ton of calcium and magnesium to maintain strong bones!

Berries: Low sugar, low carb, full of antioxidants to strengthen your immune system, preserve vision and contain manganese which is also great for your bones! Oh, and they have a lot of fiber to keep you REGULAR! Healthy gut, healthy body!

Spirulina: This blue-green algae contains PROTEIN, B complex vitamins, vitamin E, and also beta-carotene. It is a pre-biotic and has healthy Omega-6 Fatty Acids, along with a ton of other minerals and vitamins. Check it out. It is a fantastic superfood that you can add to anything. I personally add it to salads instead of salt!

Maca: This is one sexy superfood that I love! IT WILL BOOST YOUR LIBIDO, increases endurance and fertility and helps balance hormones for both MEN and WOMEN. Maca can even relieve PMS in women. It gives energy and improves skin! It also contains Vitamin B, C, E, magnesium, selenium, phosphorous and amino acids.

Avocado: Contains good fats, lowers cholesterol, regulates blood sugar levels, nourishes skin and helps with digestion. Research shows that avocados’ oleic acid, a monounsaturated fat, sends signals to your brain that your stomach is full and the combination of fiber and fat slows the digestion process. It is also key to making this shake smooth and creamy!

How To Make A Berry Chocolate Smoothie

Saturday AM, MAKE THIS SHAKE!

Make Time: 5 minutes

Serves 1

HH Tip: To save time in the AM, the night before work, measure all ingredients and place everything in the blender cup. Don’t blend it and place it in the fridge so that when you wake up, all you have to do is remove the blender cup, throw in the ice cubes, plug it in, press blend and go. I take mine in a mason jar for an easy and clean transport!

Berry Chocolate Smoothie Ingredients:

  • I scoop Raw CHOCOLATE Protein Powder 
  • 1 cup Unsweetened Chocolate almond or coconut milk 
  • 1 tablespoon Raw Cacao or unsweetened cacao Powder (optional)
  • Truvia/Stevia to taste
  • 1 Handful Organic spinach 
  • 1 cup Berries, frozen 
  • 1/2 Teaspoon Spirulina 
  • 1 Tablespoon Maca 
  • 1/4 Avocado Ice cubes (optional) 
  • Directions:
    Place everything in blender and enjoy!

Lauren Haas is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Holistic Nutrition Coach, Certified Nutrition Coach as well as a Holistic Nutrition and Lifestyle Coach based in Los Angeles, CA. You can find out more about Lauren, her services, and her delicious recipes at haasholistic.com.

 

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December 23, 2014

RECIPE: Dates stuffed with nut/seed butter OR Rawish Nutella!

DATES STUFFED WITH NUT/SEED BUTTER OR RAWISH NUTELLA

Serves: 4, 2 dates/personWhen that sweet tooth hits you, satisfy it with my yummy Dates Stuffed with Nut/Seed Butter. Instead of turning to one of those “Sugary Baddies” eat these! You can also stuff the dates with my 

Raw-ish Nutella 

for those moments of weakness when you NEED chocolate. If you have kids, these are a great treat/dessert or after school snack for them to eat instead of candy.Dates are also full of health benefits and can help with constipation (yup, I went there first), bone strength, intestinal disorders, anemia, heart health, sexual health and they are a great energy booster.

Click here for Raw-ish Nutella Recipe

INGREDIENTS for Dates Stuffed with Nut Butter or Rawish Nutella:  

• INGREDIENTS: 

• 8 dates

• 4 Tablespoons Almond, any nut butter or my Raw-ish Nutella (recipe above). 

• DIRECTIONS: Slice dates on the diagonal to remove and toss out the pit. Add 1/2 tablespoon of the nut butter to the opening and enjoy. 

• You can put them in the fridge to enjoy them cold. 

Lauren Haas is a Holistic Nutritionist based in Los Angeles but also has clients in Seattle, Kauai, New York, Philadelphia and Boston. She is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Certified Nutrition Coach as well as a Lifestyle Coach. To visit Lauren and for more great recipes go to Haasholistic.com 

Subscribe to our YouTube Channel for MostFit™ workout videos as well as a new Free Friday Fitness video each week.

 

February 24, 2015

How To Beat Stress Demons

 

Holistic nutritionist, Lauren Haas shares how she beats her stress demons. 

"Instead of letting the stress demons take me down, I decided to fight back with dedicating the rest of February and all of March to my happiness and self-care. So how does a “happy go-lucky, I love myself a lot gal” make herself happy when times get rough? I create a SELF-CARE PLAN and make it a point to do something nice for myself every single day. It’s tough, but someone has to do it!"

Self Care Plan

Lauren shares her top 8 tips to beating stress! On her list are:

  •  EXERCISE
  •  EATING HEALTHY CARBS
  • MEDITATION
  • Click here to read more

Haven't you always wanted to know how a nutritionist eats?  

Lauren mentions in her SELF-CARE PLAN that she eats a slice of Ezekiel bread almost every morning. 

GOOD CARBS = SEROTONIN and do not make you fat. Too many calories do and not exercising!

FACT: Serotonin HELPS control your appetite and WILL STOP you from overeating.  It  is also essential to keep your moods regulated. Eat it with a little protein like some nut butter, hummus or a hard boiled egg for a great snack and to keep your blood sugar from spiking. 

For more healthy tips and recipes, check out Lauren at www.haasholistic.com  

Subscribe to our YouTube Channel for more MostFit™ workout videos as well as a new Free Friday Fitness video each week.

February 04, 2015

Benefits of Drinking Water

 

I used to work with a guy who would follow every complaint made by a co-worker, ranging from tiredness, hunger, headaches, spasms, to catching a cold with, "Have a glass of water." He was on to something. Dehydration is the leading cause of most of these ailments. Coach Anthony Eisenhower, owner of Brood 9 Martial Arts, in Lomita, CA shares his tips on drinking water to prevent fatigue, loss of coordination, and more.

Click here to read his blog. 

How Much Water Do I Need?

How do you know how much water your body needs? The recommended amount is 8, 8oz glasses of water per day, but this can vary depending on your lifestyle. If you are active, or live somewhere dry or warm, you will probably require a bit more. One way to know is to experiment. Many people get the 3pm slump. Instead of going for that energy drink, guzzle a big glass of water and see how you feel. Sip water throughout the day, and during your workouts. Make sure to follow up a workout with another big glass. If you are prone to muscle spasms, you will want to supplement with electrolytes. Nutritionist, Lauren Haas of haasholistic.com recommends a pinch of pink salt in your water after workouts to prevent headaches and cramping, which is what MostFit's co-founder, Erin, was experiencing during hikes. The salt in the water worked like a charm.

Start Your Day with a Big Glass of Water 

When you wake up, there is a good chance that you haven't had anything to drink in approximately 6-8 hours. You are dehydrated! Drink 16oz water as soon as you rise. Make it a ritual. A warm cup of lemon water is fantastic for balancing your PH and boosting your immune system. Water also lubricates the joints, soothes dry eyes and skin, assists digestion, and more! You can have your tea and coffee also, but make sure you also have your water.  

Fruit Infused Water

Many people don't like the taste of water. If this is you, try adding things to your water like cucumber, mint, berries, or citrus. Get creative with your water, especially if you find it boring and plain to drink. The inter web offers many wonderful recipes and ideas. Google fruit-infused water, or look on Pinterest for inspiration.

Now, stop what you are doing and drink a glass of water! Cheers! 

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