Hawaiian Teriyaki Salmon

 Hawaiian Teriyaki Salmon

Ingredients:

4 salmon fillets

1/4 cup soy sauce (or tamari for gluten-free)

2 tablespoons honey

2 tablespoons rice vinegar

1 tablespoon sesame oil

2 cloves garlic, minced

1 teaspoon grated fresh ginger

1 tablespoon sesame seeds

2 green onions, chopped (for garnish)

Instructions: In a small saucepan, combine the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.

Bring to a simmer over medium heat and cook for 3-4 minutes until the sauce slightly thickens.

Preheat your grill or broiler.

Brush the salmon fillets with the teriyaki sauce and set aside for a few minutes to marinate.

Grill or broil the salmon for 4-6 minutes per side until it is cooked through and has a nice glaze.

Garnish the salmon with sesame seeds and chopped green onions.

Serve with a side of steamed rice or a tropical salad. These island-inspired salmon recipes are bursting with tropical flavors, from sweet mango salsa to tangy citrus and spicy jerk seasoning.

Each one offers a unique take on this healthy and flavorful fish, perfect for any occasion!

Renay

xo

Caribbean Jerk Salmon

 

Caribbean Jerk Salmon

Ingredients:

4 salmon fillets

2 tablespoons olive oil

1 tablespoon fresh lime juice

1 tablespoon brown sugar

2 teaspoons jerk seasoning (or more, to taste)

1/2 teaspoon allspice

1/4 teaspoon cinnamon

1/4 teaspoon nutmeg

Salt and pepper, to taste

Instructions: In a small bowl, mix together the olive oil, lime juice, brown sugar, jerk seasoning, allspice, cinnamon, nutmeg, salt, and pepper to create the marinade.

Place the salmon fillets in a shallow dish and pour the marinade over them.

Let the salmon marinate for 30 minutes to 1 hour.

Preheat your grill or a skillet over medium-high heat. Cook the salmon for 4-5 minutes per side until it is cooked through and has a nice char.

Serve the jerk salmon with a side of coconut rice or grilled vegetables.

Renay

xo

Healthy JOYful Meals Series - Roasted Broccoli with Garlic and Parmesan

 

Roasted Broccoli with Garlic and Parmesan

Ingredients:

2 heads of broccoli, cut into florets

3 cloves garlic, minced

2 tablespoons olive oil

1/4 cup grated Parmesan cheese

Salt and pepper to taste

1 tablespoon lemon juice (optional)

Instructions: Preheat your oven to 400°F (200°C). In a bowl, toss the broccoli florets with olive oil, minced garlic, salt, and pepper. Spread the broccoli in a single layer on a baking sheet. Roast for 20-25 minutes, until the broccoli is crispy on the edges and tender inside. Once roasted, sprinkle with Parmesan cheese and return to the oven for 2-3 minutes to melt the cheese. Drizzle with lemon juice before serving for an extra zing. 


Enjoy,
Renay

xo

Turmeric-Infused Water or Tea

 Turmeric-Infused Water or Tea

Ingredients:

1/2 teaspoon turmeric powder

1 cup hot water

1 tablespoon lemon juice (optional)

Honey or maple syrup (optional)

A pinch of black pepper (to enhance curcumin absorption)

Instructions: Boil water and pour it into a mug.

Stir in the turmeric powder and a pinch of black pepper.

Add lemon juice and sweetener (if desired).

Stir well and enjoy as a detoxifying drink, which is great for digestion and reducing inflammation.

turmeric into your daily routine is easy and can be done in a variety of ways, from drinks to savory dishes.

Its powerful health benefits make it a wonderful addition to a balanced diet, so feel free to experiment and find the best methods for you!



Renay
xo

Check out my favorite read for the holiday!

Chai Recipes, Pudding, Jam, Chai Pancakes, Yum

 Here are five delicious recipes featuring chia seeds:

Chia Pudding

Ingredients:

3 tablespoons chia seeds

1 cup almond milk (or milk of choice)

1 teaspoon vanilla extract

1 tablespoon maple syrup or honey

Toppings: fresh berries, nuts, granola, or shredded coconut.

Instructions: In a jar or bowl, combine the chia seeds, almond milk, vanilla extract, and maple syrup (or honey). Stir well, ensuring the chia seeds are evenly distributed in the liquid. Cover and refrigerate for at least 4 hours or overnight, allowing the chia seeds to absorb the liquid and thicken. Once the pudding is set, stir and add your favorite toppings such as fresh berries, granola, or nuts. Serve chilled and enjoy!

Chia Seed Jam

Ingredients:

2 cups fresh or frozen mixed berries (such as strawberries, blueberries, or raspberries)

2 tablespoons chia seeds

1-2 tablespoons honey or maple syrup (adjust to sweetness)

1 tablespoon lemon juice (optional)

Instructions: In a medium saucepan, heat the berries over medium heat until they begin to break down and release their juice (about 5-7 minutes). Use a fork or potato masher to mash the berries to your desired consistency. Stir in the chia seeds, honey or maple syrup, and lemon juice (if using). Simmer for another 3-5 minutes, until the jam thickens. Remove from heat and let it cool. The chia seeds will continue to thicken the jam as it cools. Transfer to a jar and store in the refrigerator for up to 1-2 weeks. Spread on toast, oatmeal, or yogurt.

Chia Seed Pancakes

Ingredients:

1/2 cup whole wheat flour

1 tablespoon chia seeds 1 teaspoon baking powder 1/4 teaspoon salt

1 cup almond milk (or milk of choice)

1 egg

1 tablespoon maple syrup or honey 1 teaspoon vanilla extract Butter or oil for cooking.

Instructions:

In a bowl, whisk together the whole wheat flour, chia seeds, baking powder, and salt.
In a separate bowl, whisk the almond milk, egg, maple syrup, and vanilla extract.

Pour the wet ingredients into the dry ingredients and stir until just combined (the batter will be thick).Heat a skillet or griddle over medium heat and lightly grease with butter or oil.
Pour the batter onto the skillet to form small pancakes and cook for 2-3 minutes on each side, until golden brown.

Serve with fresh fruit, maple syrup, or your favorite toppings.

Renay

xo

Healthy JOYful Meals Series - Stuffed Chicken Breast with Goat Cheese and Dill

Stuffed Chicken Breast
with Goat Cheese and Dill 

So what's the main course this year?
I am not  turkey stressing! Chicken breasts, baked fish or little Hens sound just fine for me.

You will need as many hens, pieces of fish (of your liking) or breasts as you have guests.

Wash them up, stuff them and bake. Such a juicy, delicious option to turkey.

Stuffing Options. (or stuffing to place in between your fish)

I love goat cheese and fresh dill but you have so many other options.

Apple and Apricot Stuffing
4 oz stoned prunes or dates, roughly chopped
4 oz dried apricots, roughly chopped
3 fl oz port
2 organic apples, peeled, cored and diced
1 red onion, chopped
Half-teaspoon ground cinnamon and nutmeg mixed together
Sea Salt and pepper to taste

Soak the prunes and apricots in the port overnight, or for up to two days then mix with the remaining stuffing ingredients. Add into the cavity of the chicken or hen.

Almond or Walnut Stuffing
1 1/2 cups blanched almonds, ground
1 egg
1/2 tsp sea salt (optional)
1 red onion, chopped
2 tsp mixed dried herbs such as parsley, sage or thyme (or 1 1/2 Tsp fresh herbs)

Mix or blend all ingredients together and spoon into chicken or hen cavity.

Add a little Mango Salsa if you Like!

Mango Salsa
1 mango, peeled and diced
1/2 cup peeled, diced cucumber
1 tablespoon finely chopped jalapeno
1/3 cup diced red onion
1 tablespoon lime juice
1/3 cup roughly chopped cilantro leaves
Salt and pepper

Combine the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves, mix well and season with sea sale and pepper to taste.

Renay

xo

Healthy JOYful Meals Series - Paleo Gingerbread Cookies Whole Food Holiday Cookie

 Paleo Gingerbread Cookies

These paleo-friendly gingerbread cookies are flavored with ginger, cinnamon, and molasses (in moderation), giving them that classic holiday spice flavor. They are made with almond flour and coconut flour for a soft yet slightly crisp texture.

Ingredients:

• 1 cup almond flour
• 1/2 cup coconut flour
• 1/4 tsp baking soda
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 1/4 tsp ground cloves
• 1/4 tsp ground nutmeg
• Pinch of sea salt
• 1/4 cup raw honey or maple syrup
• 2 tbsp molasses (make sure it's unsweetened)
• 1 large egg
• 1/4 cup coconut oil (melted)
• 1 tsp vanilla extract

Instructions:

1. Preheat the oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix dry ingredients: In a large bowl, combine the almond flour, coconut flour, baking soda, ginger, cinnamon, cloves, nutmeg, and sea salt.
3. Mix wet ingredients: In another bowl, whisk together the honey (or maple syrup), molasses, egg, melted coconut oil, and vanilla extract.
4. Combine: Add the wet ingredients to the dry ingredients and mix until a dough forms. If the dough is too sticky, refrigerate it for 10-15 minutes to firm up.
5. Roll and shape: Roll out the dough between two sheets of parchment paper to about 1/4-inch thick. Use cookie cutters to cut out your favorite holiday shapes.
6. Bake: Place the cookies on the prepared baking sheet and bake for 8-10 minutes, or until they’re lightly golden at the edges.
7. Cool and decorate (optional): Let the cookies cool on a wire rack. You can decorate them with a simple icing made from powdered erythritol and a small amount of water or coconut milk (if desired).

---

Tips:

• Sweeteners: These recipes are sweetened with natural alternatives like honey, maple syrup, and ripe bananas, which are minimally processed. You can substitute with other whole sweeteners if needed, such as coconut sugar or date paste.
• Flavor variations: You can easily swap in different spices (like cardamom or allspice) depending on your flavor preferences.
• Storage: Store your cookies in an airtight container at room temperature for up to a week, or freeze them for longer storage.
• Decorating: If you want to decorate the cookies (like for gingerbread), use naturally-sweetened icing or just dust them with a little cinnamon or powdered erythritol for a simple touch.

These whole-food holiday cookie recipes are perfect for satisfying your sweet tooth without using refined ingredients, and they bring that warm, cozy holiday vibe to your kitchen! Enjoy baking!

Renay
xo

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Healthy JOYful Meals Series - Cranberry-Spiced Sparkler Holiday Beverage

Cranberry-Spiced Sparkler combines the tartness of cranberries with warming holiday spices and sparkling water, making it refreshing, flavorful, and festive!













Cranberry-Spiced Holiday Sparkler
Ingredients:

• 1 cup fresh or unsweetened cranberry juice (or use homemade cranberry juice with no added sugar)
• 2 cups sparkling water (or club soda)
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1-2 tsp fresh lime juice (to taste)
• 1 tbsp fresh orange juice (for a citrusy touch)
• 1-2 tsp honey or a low-calorie sweetener like stevia (optional, depending on your sweetness preference)
• Ice cubes
• Orange and lime slices (for garnish)
• Fresh cranberries (optional, for garnish)
• Cinnamon sticks (optional, for garnish)
  
  
  

Instructions:

1. Mix the juice and spices: In a pitcher, combine the cranberry juice, ground cinnamon, ground ginger, fresh lime juice, and fresh orange juice. Stir until the spices are well incorporated. If you like it sweeter, add honey or your preferred sweetener.

2. Add the sparkle: Just before serving, pour in the sparkling water or club soda to give it a fizzy kick. Stir gently to combine.

3. Serve: Fill glasses with ice cubes and pour the cranberry-spiced mixture over the ice.

4. Garnish: Garnish with fresh lime and orange slices, a few fresh cranberries, and a cinnamon stick if desired. The cinnamon stick also makes a great stirrer!

5. Enjoy: Serve immediately for a refreshing, festive holiday drink that’s low-calorie and perfect for everyone!

Why It's Low-Calorie:

• Cranberry Juice: Opt for unsweetened cranberry juice or make your own to avoid the sugar found in commercial versions. Cranberries are naturally tart, so they provide great flavor without added sugar.
• Sparkling Water: The sparkling water or club soda adds effervescence without any added calories, keeping the drink light and refreshing.
• Spices and citrus: Ground cinnamon and ginger, plus the fresh lime and orange juice, give the drink a flavorful, spiced twist that feels indulgent without extra calories.

This Cranberry-Spiced Sparkler is not only festive but a great alternative to sugary holiday drinks, keeping the focus on fresh, natural flavors. Perfect for family gatherings, and it can be made in a large batch for parties or served in individual glasses for a more personalized touch. Enjoy!

Renay

xo

Healthy JOYful Meals Series - Coconut Flour Chocolate Chip Whole Food Holiday Cookie

 Almond Flour Cinnamon Spice whole-food, no-processed-ingredient holiday cookie recipes.

Make them natural, unprocessed ingredients and packed with festive flavors. These cookies are gluten-free, refined-sugar-free, and great for a healthier holiday treat!

---

Coconut Flour Chocolate Chip Cookies

These soft, chewy cookies are made with coconut flour, which is naturally gluten-free, and sweetened with ripe bananas and a touch of maple syrup. The chocolate chips are a perfect holiday indulgence!

Ingredients:

• 1/2 cup coconut flour
• 1/4 tsp baking soda
• 1/4 tsp sea salt
• 2 ripe bananas (mashed)
• 1/4 cup maple syrup
• 1/4 cup melted coconut oil
• 1 tsp vanilla extract
• 1/2 cup dark chocolate chips (make sure they’re dairy-free and sugar-free, or use chopped dark chocolate)
• 1/4 cup unsweetened shredded coconut (optional, for extra texture)

Instructions:

1. Preheat the oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix dry ingredients: In a small bowl, combine coconut flour, baking soda, and sea salt.
3. Mix wet ingredients: In a large bowl, mash the ripe bananas. Add maple syrup, melted coconut oil, and vanilla extract, then mix well.
4. Combine the dough: Add the dry ingredients to the wet ingredients and stir until well combined. If the dough is too thick, add a tablespoon of almond milk or coconut milk to loosen it up.
5. Add chocolate chips: Fold in the chocolate chips and shredded coconut, if using.
6. Shape the cookies: Scoop tablespoon-sized portions of dough onto the baking sheet and flatten slightly with your fingers.
7. Bake: Bake for 8-10 minutes, or until the cookies are golden brown and firm to the touch.
8. Cool and serve: Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
   

   Tips:

   • Sweeteners: These recipes are sweetened with natural alternatives like honey, maple syrup, and ripe bananas, which are minimally processed. You can substitute with other whole sweeteners if needed, such as coconut sugar or date paste.
   • Flavor variations: You can easily swap in different spices (like cardamom or allspice) depending on your flavor preferences.
   • Storage: Store your cookies in an airtight container at room temperature for up to a week, or freeze them for longer storage.
   • Decorating: If you want to decorate the cookies (like for gingerbread), use naturally-sweetened icing or just dust them with a little cinnamon or powdered stevia for a simple touch.
   • Option: Smash a candy cane and sprinkle over the top while still warm.

   These whole-food holiday cookie recipes are perfect for satisfying your sweet tooth without using refined ingredients, and they bring that warm, cozy holiday vibe to your kitchen! Enjoy baking.
   
   
   Renay
   xo

Healthy JOYful Meals Series - Chewy Almond Flour Cinnamon Spice Whole Food Holiday Cookie

 Almond Flour Cinnamon Spice whole-food, no-processed-ingredient holiday cookie recipes.
Make them natural, unprocessed ingredients and packed with festive flavors. These cookies are gluten-free, refined-sugar-free, and great for a healthier holiday treat!

---

1. Almond Flour Cinnamon Spice Cookies

These soft, chewy cookies are made with almond flour, which gives them a light texture and a nutty flavor. They’re sweetened with raw honey, and the cinnamon and ginger bring the warmth of the holidays.

Ingredients:

• 2 cups almond flour
• 1/4 cup coconut flour
• 1/2 tsp baking soda
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp ground nutmeg
• 1/4 tsp sea salt
• 1/4 cup raw honey or maple syrup
• 1/4 cup coconut oil (melted)
• 1 large egg
• 1 tsp vanilla extract
• 1/4 cup chopped walnuts or pecans (optional, for crunch)

Instructions:

1. Preheat the oven: Set your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix dry ingredients: In a large bowl, combine the almond flour, coconut flour, baking soda, cinnamon, ginger, nutmeg, and sea salt. Stir well.
3. Mix wet ingredients: In a separate bowl, whisk together the honey (or maple syrup), melted coconut oil, egg, and vanilla extract.
4. Combine: Add the wet ingredients to the dry ingredients and stir until a dough forms. If the dough feels too sticky, refrigerate it for about 10-15 minutes to firm up.
5. Shape the dough: Roll the dough into small balls (about 1 tablespoon each) and flatten them gently with your fingers or a fork. You can also press a few chopped nuts into the tops of the cookies.
6. Bake: Place the cookies on the prepared baking sheet and bake for 8-10 minutes or until the edges are golden brown.
7. Cool and serve: Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
   
   

   Tips:

   • Sweeteners: These recipes are sweetened with natural alternatives like honey, maple syrup, and ripe bananas, which are minimally processed. You can substitute with other whole sweeteners if needed, such as coconut sugar or date paste.
   • Flavor variations: You can easily swap in different spices (like cardamom or allspice) depending on your flavor preferences.
   • Storage: Store your cookies in an airtight container at room temperature for up to a week, or freeze them for longer storage.
   • Decorating: If you want to decorate the cookies (like for gingerbread), use naturally-sweetened icing or just dust them with a little cinnamon or powdered stevia for a simple touch.
   • Option: Smash a candy cane and sprinkle over the top while still warm.
     
     
   Renay
   xo
   
   
   

Healthy JOYful Meals Series - Warm Chocolate Coconut Milk

Warm Chocolate Coconut Milk
Ever actually purchased a young coconut?
Go for it, and see the magic that is inside one of those beauties!

This rich, sweet, creamy drink makes a nice warm treat for the holidays! Alternatively you can use coconut milk and the fruit of a coconut.








Ingredients
1 young coconut
1 tsp agave nectar
2 cups of ice
1/4 cup of raw Cacao chips or dark chocolate chips



Open top of the coconut with a knife so that the juice can pour out and you can use a spoon to scoop out the coconut meat. Be careful and look up YouTube videos if this is your first time opening one.
Add both juice and meat into the blender with the cacao or dark chocolate chips, nectar and ice into the blender and blend.

You will need to blend this mix for a long time, as the chips will take it’s time breaking down.
Once done warm slightly in a pot on your stove top then pour into a cup and enjoy.

Top it off with whip cream and nutmeg and enJOY!

Don't get addicted to this most excellent drink, and you should know that it is a stimulate, with the natural caffeine from the cacao, beware serving this to the kids. You'll never want to stop off at your favorite coffee spot for another iced mocha!
Makes approximately 2 coconut chocolate drinks

Watch this video on how to open a young coconut

Renay

xo

www.PractitionerRen.com

The Food - Raw Almond Yummy Humus

Raw Almond Yummy Humus

One of my favorites for snacking with pita chips, tortilla chips or low carb tortilla chips. 

Soak overnight 1 cups of almonds (raw not roasted).
Drain and mash or place in food processor to mash them up.
Add 1/2 C of tahini and 2 medium sized garlic cloves, chopped up.
Add the juice from 2 large organic lemons and a few dashes of sea salt.
Mix in 1 TBLS of fresh parsley and basil.

If you like it spicy add in a few shakes of hot red pepper.

Renay

xo

Healthy JOYful Meals Series - Chocolate Dipped Pineapple with Sea Salt

Chocolate Dipped Pineapple
with Sea Salt

So what's for dessert?
Sugary pies, cakes, candy? 

Maybe this year we try something different.

Something that contains the natural enzymes to break itself down and won't cause serious weight gain after the holidays, oh yes, Chocolate Dipped Pineapple.

You can use pineapple or strawberries or any other fruit you love that is grown local to you and is in season (preferably organic). 

To make about 24 Pieces use 1/2 a pineapple, peeled, cored and cut into 24 chunks. I have always encouraged dark organic chocolate, and you can get it from Trader Joe's or Whole Foods. You will also need some chunky sea salt.

Use skewers to hold the chunks of pineapple and arrange them on a parchment paper-lined baking sheet. Heat your chocolate, stirring constantly until it is just melted and dip your pineapple skewers in. Pat the fruit dry with a paper towel before dipping into your melted chocolate covering just half way. Transfer them to the baking sheet and lightly sprinkle with sea salt.

Save some time by setting this up fondue style and let your friends and family make their own!

You will come in at about 60 calories per serve, measure that up against a piece of pie :)

Enjoy!

Renay

xo