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Archive for category: Recipes

You are here: Home » Blog » Recipes

Zoodles with Peanut Lime Vinaigrette (Vegan and Paleo Options)

February 6, 2018
February 6, 2018

This peanut lime vinaigrette is an adaptation from a recipe recommended to me by a member of the VIBRANCE Village of Health on Facebook. The lime lightens up the sauce a lot and, unlike a traditional peanut sauce, this one does not feel heavy and comforting for winter, but rather light and refreshing and best enjoyed on hot summer evenings or days when you are pining for hot summer evenings. Having discovered it in dreary, grey January, it’s been a culinary reminder of days to come.

If you’ve not spiralized I highly recommend it! It’s a fun way to get extra veggies in (think carrots, zucchinis, yams, and more) and kids enjoy being part of the spiralizing process, which then has them more invested in eating the outcome. I have a Paderno I picked up 5 years ago that is still going strong but would now totally choose this Spiralizer on Amazon because it comes with extra blades and recipe ebooks.

If you’re like 87% of Americans and struggling to get enough veggies in, our totally free challenge, 30 Days of Glorious Greens is the perfect challenge for you. Offered only once year in March, this program dives into best practices to get greens in, delicious recipes, and fascinating science behind the glory that that is the humble green. You can sign up below the recipe!

Zoodles with Peanut Lime Vinaigrette

 

Makes 1 cup of sauce and 4-6 servings of zoodles.

Ingredients:

3 zucchini

1/2 cup shredded carrot

1/4 cup chopped scallions

For Sauce:

3 cloves garlic, minced
2 tbsp. tightly packed cilantro
2 tbsp. peanut butter (use sunbutter or almond butter for paleo adaptation)
3 tbsp. lime juice
1 tbsp + 1/2 tsp coconut aminos

1/4 tsp. fish sauce (omit for vegans)
1 tbsp.rice vinegar
1 tbsp. ginger, peeled and chopped
1/4 cup coconut milk
2 tsp sesame oil
1 tsp sriracha, or more to taste
1/4 cup avocado or mild olive oil

Options:

  • Add chopped nuts, sprouts and extra cilantro on top before digging in.
  • Add 1.5 cups diced chicken, shrimp or tofu to make it a meal

 

  1. Spiralize zucchini (I use the leftover ‘core’ as a dip for hummus)
  2. In a blender, puree all sauce ingredients except the oil.
    While the blender is running, add oil in a thin stream until dressing is emulsified.
  3. Mix zucchini with carrots and scallions. Add the dressing and toss well to mix thoroughly. Best enjoyed within 24 hours, but will last 2-3 days (note that over time the zucchini will lose moisture and become more dense, but still delicious).

 

Recipes like this, and much more, are part of the 30 Days of Glorious Greens Challenge. Sign up now to reserve your seat and receive my best, most delicious tips and practices to keep vegetable intake high. Registration is open now and we begin March 4th!

0 Comments/in Recipe-Salads, Recipe-Sauce, Recipe-Side Dish, Recipe-Spring, Recipe-Summer, Recipe-Vegetables, Recipes /by Aimee Gallo, Vibrance Nutrition

Lacto-Fermented Limey Onions

January 5, 2018
January 5, 2018

If you’ve ever had legit Mexican food these will taste familiar. It’s common to soak onions in lime and water to reduce the pungency of them before adding them to tostadas, tacos, and other South of the Border street food. I took the traditional method a step further by adding salt and letting the onions ferment on the countertop for 5 days. The result is nothing short of marvelous, and adds a bright dash of flavor to chicken soup, pozole, tacos, guacamole, sandwiches, and anything else you enjoy onions on while delivering billions of happy probiotic bacteria. 

 

2 red onions, peeled and thinly sliced into half moons

Juice and zest of 1 lime

1/2 lime, thinly sliced into rounds

4 cups water

2 tbsp. salt

 

Dissolve salt into water. Layer the bottom of a quart canning jar with lime rounds. Mix lemon juice and zest with onions. Add onions to the quart jar, making sure all juices are included. Top with salt water. Layer an additional layer of lime slices on top of the jar, so they stick out just above the lip of the jar.
Seal the jar. It’s okay (and good) if the water sills out over; this ensures there is less oxygen in the jar.

Let sit in a warm dark place for 3-5 days, breaking the seal every 48 hours to release pressure.
Once the onions are to your liking, refrigerate them to prevent further fermentation.

2 Comments/in Recipe-Autumn, Recipe-Side Dish, Recipe-Spring, Recipe-Summer, Recipe-Vegetables, Recipe-Winter, Recipes /by Aimee Gallo, Vibrance Nutrition

Sautéed Beet Greens with Balsamic and Feta

September 17, 2017
September 17, 2017

1 tablespoon avocado oil
1 bunch of beet greens
1small sweet onion, diced
2 shakes of red pepper flakes (or two pinches)
aged balsamic vinegar, to taste
1 tbsp feta

Heat oil in skillet until just warmed. Remove stems from greens and set aside. Dice stems and place them in the pan with the diced onion. Cook until onion becomes translucent, stirring occasionally. Coarsely chop the beet greens and add them to the mix, stirring to mix. Cover greens and let them steam until wilted, about 4 minutes. Remove lid, add red pepper flakes and stir well.
Remove from heat. Drizzle with balsamic vinegar and crumble feta over greens. Mix to incorporate and serve.

Serves 2-3

 

0 Comments/in Recipe-Autumn, Recipe-Greens, Recipe-Side Dish, Recipe-Winter, Recipes /by Aimee Gallo, Vibrance Nutrition

Bacon wrapped, Machego Stuffed Gypsy Peppers; when you just need to feel naughty.

September 3, 2017
September 3, 2017

I’ll admit, these are not what I would call healthy.
These are a super fun, tasty indulgence to make for guests, enjoy every now and then, and are made to share with friends. Consuming a batch yourself is sure to give you a bellyache at the very least!

 

  • 6 gypsy peppers (these are a mild pepper; mini sweet peppers can be used instead)
  • 8 oz. manchego cheese (Spanish sheep milk cheese)
  • 12 pieces of your favorite sulfite-free bacon
  • 1 cast iron skillet
  • 1 heavy smaller skillet, or brick, or small pot with water to press the peppers.

 

Turn on oven to warm (or 200 degrees). Slice gypsy peppers in half from stem to tip. Clean out seeds and white inner pith, keeping the top and stem attached. Slice chunks of manchego off the block, stuffing each pepper half. Wrap a slice of bacon around each pepper half, securing the cheese inside.raw bacon wrapped peppers

Heat a cast iron skillet over medium heat. Add peppers two at a time, placing the smaller skillet (and perhaps a saucepan of water or brick atop that) on top of the peppers to press them into the skillet. Let cook for 2 minutes, or until crispy, then flip and repeat. See photo below for the jerry-rigged weight we used: a small saucepan filled with water placed inside a small cast iron skillet which pressed the peppers against the larger cast iron skillet.

There are peppers under there!

There are peppers under there!

As peppers are completely cooked, place them on an oven-safe dish in the warmed oven while you finish the remaining peppers.

 

bacon wrapped peppers

Enjoy these with a hearty green salad with pepitas and lime dressing for a satisfying summer meal!

 

0 Comments/in Recipe-Side Dish, Recipe-Summer, Uncategorized /by Aimee Gallo, Vibrance Nutrition

Fun Ways to Enjoy Leftover Easter Eggs

April 10, 2017
April 10, 2017

Delicious, Tummy-Rubbing Recipes for Leftover Easter Eggs

Dying Easter eggs is practically a must-do for any home with children. Once the fun is over, parents left with a dozen eggs or more that need to be painstakingly plowed through. Most people I know will make deviled eggs or egg salad, and honestly the same old recipe gets weary after awhile. I mean, how many egg salad sandwiches can you handle in a week?

I took it upon myself to scour the Internet for some exciting alternatives to the classics, and a couple of international dishes (Hello, Scotch eggs and Egg Curry!) to take your Easter leftovers to the next level. If you are from a child-free home I encourage you to try one of the deviled egg recipes at your next spring potluck or event – they are certain to please! Do you hate mayo? Try making your own (seriously; it’s easy and makes you realize everything you’ve eaten that was called mayo was a hideous lie). Is there no way on this green Earth you’ll even go there? No problemo – substitute greek yogurt or even avocado in any deviled egg recipe. Here are some choice recipes to try:

KimChi Bacon Deviled Eggs

Truffled Deviled Eggs

Smoked Salmon Deviled Eggs

Not into Deviled Eggs? Try these recipes on for size!

Paleo Scotch Eggs 

 

Spicy Egg Curry (use coconut oil instead of ‘refined oil’)

Egg Salad with Capers, Red Onions, Lemon and Dill (nix the bread and spread inside celery sticks or add a dollop onto lox laid atop a romaine lettuce leaf for a healthier choice)

 

Give one of these recipes a whirl this Easter and let me know what you think! If you have any fun ideas for leftover Easter Eggs do share! I’ll happily add them to this post and credit you your brilliance!

 

1 Comment/in Recipe-Side Dish, Recipe-Snack, Recipe-Spring, Recipe-Summer /by Aimee Gallo, Vibrance Nutrition

Nontoxic Household Cleaning Products (DIY)

April 9, 2017
April 9, 2017

clean all the things

Spring is here! There are loads of people who utilize spring as a time to ‘reset’ and shake off the winter sludge with a dietary detox or cleanse. Spring cleaning season is also here, and you may be finally seeing the extent that the dust has accumulated on the blinds now that the sun is shining. While seasonal detoxes can be a great mental reset, if toxins are a concern it is of primary importance not to cleanse your diet for X days, but to first minimize exposure to harmful chemicals every day. I encourage you to go through your cupboards and garage this spring and get rid of harmful pesticides, herbicides, and heavy-duty cleaners which have warning labels on them. While you can pick up some non-toxic cleaners at the store, some of these still contain questionable ingredients and all of them are far more expensive than the DIY recipes I have here that work just as well. Give these a try and let me know what you think!

DIY everyday cleaner – I have a couple bottles of this in the house in various places. Some essential oils have strong antibacterial and antiviral properties; these are the ones I like to use in this cleaner.

  • 1 cup white vinegar (If your countertops are made from marble, granite, or stone, use rubbing alcohol or cheap vodka instead of vinegar (its acidity can harm these surfaces).
  • 1 cup distilled water
  •  10-20 drops of your favorite essential oils (lemon, tea tree, orange, pine, and clove all have great antibacterial action). Alternatively, add the peel from 1-2 citrus fruits instead!

Mix all in a spray bottle and use when needed.

Use Lemon and Salt to Clean Wooden Cutting Boards & Surfaces

All Natural Kitchen Cleaning Hacks Photo via The Kitchn

Clean butcher blocks and wooden cutting boards with lemon and salt! Sprinkle the wooden surface with coarse salt and then scour it well using a lemon that has been cut in half. Squeeze it slightly as you scrub to release the lemon juice. Let it sit for about 5 minutes, scrape it off and then give it a final rinse with a clean, wet sponge.

Clean Your Baking Sheets with Baking Soda & Vinegar

All Natural Kitchen Cleaning Hacks Baking SheetPhoto via Bon Appetit

Any baking sheet that gets used often will end up with black, caked-on residue. I used to think I needed a pressure washer to get it looking new again, but not quite! An easier solution is to mix 1/2 cup water and 1/2 cup baking soda. Put the baking sheet in a plugged sink, and cover it with the baking soda and water, letting it sit for 30 minutes to an hour before scrubbing that black tar off with a scouring pad.

Shower Cleaner – 1 cup water, 1 cup vinegar, 5-10 drops of lemon, pine, or lavender essential oils. Spray on tile and let sit for several minutes before wiping away.

Toilet Bowl Cleaner – Kristin Marr at Live Simply has a great toilet bowl cleaner that utilizes baking soda and hydrogen peroxide. The baking soda adds a little bit of grit and the peroxide disinfects *and* reacts with the making soda to foam up the bowl a bit. Take her advice and keep the two separated until they are to be used. Here’s the recipe:

    • citrus-379376_640cup water distilled or boiled water for long-term use
    • 1/2 cup baking soda
    • 1/2 cup Dr. Bronner’s liquid castile soap
    • 15-30 drops lavender essential oil or grapefruit, tea tree, lemon, orange, or whatever you like!
  • Hydrogen Peroxide
    1. Using a small funnel, add the liquid ingredients: water and castile soap to a squirt container or bottle. Then, add the baking soda. Shake to combine the ingredients, except the hydrogen peroxide.
    2. Place the top on the bottle (make sure the squirt top is closed!). Shake the bottle vigorously until the ingredients are combined.

To Use: Squirt the interior sides of the toilet bowl with cleaner. Spray hydrogen peroxide over the cleaner. Allow both to rest for 5-15 minutes, then scrub the toilet bowl with a cleaner brush. Store the cleaner (sans peroxide) at room temperature and vigorously shake before using. Separation of the ingredients is normal. You may wish to store the peroxide in a spray bottle next to the bowl cleaner. Alternatively, it can be omitted, but it will then not have as strong as a disinfectant effect. Read more here.

Mildew killer – spray vinegar directly onto the affected area. Let sit for 30 min, then rinse away with warm water, scrubbing if needed.

DIY Window Cleaner – This is originally from Crunchy Betty, but nabbed from WholeNewMom.com.

  • 1/4 cup white vinegar spray-316524_1280
  • 1/4 cup isopropyl (rubbing) alcohol
  • 1 Tbsp cornstarch (the cornstarch reduces streaking)
  • 2 cups water
  • 8-10 drops essential oil of choice (optional)

To use: Combine everything in a spray bottle and shake well to mix. Spray onto glass surface and wipe clean with newspaper.

For more recipes I strongly recommend the book Clean House, Clean Planet! It’s a timeless publication that covers all areas of the home. If you want something a little more current that includes such 21st century items as foaming hand soap and dishwasher pellets, check out The Organically Clean Home: 150 Everyday Organic Cleaning Products You Can Make Yourself–The Natural, Chemical-Free Way

These cleaners will leave your home smelling fresh and your surfaces shining! In my next post I’ll share some other tips to keep toxin exposure low inside your home.

2 Comments/in Environment and Health, Non-Toxic Living, Recipes /by Aimee Gallo, Vibrance Nutrition

Versatile Protein Pancakes (gluten-free, vegetarian)

March 4, 2017
March 4, 2017

It is possible I discovered this recipe on an AOL message forum in the 90s! It’s been long enough I knew I was a vegetarian and I can’t remember the original source. However, it has been a staple breakfast food whenever I am looking for something high in protein, blood-sugar stabilizing, and am sick of eggs or other typical protein-rich breakfast foods.
A drizzle of maple syrup or a smear of jam adds a touch of sweetness without causing a carb-coma.

Additionally, 2 of these pancakes with 2 tbsp. maple syrup make a great snack after a long, hard workout. Combined with about 5-7 grams of BCAAs, this will ensure you have enough protein and leucine to stimulate muscle synthesis and recovery.

Over the years I have shared this recipe with clients and online program participants, and it is met with rave reviews from adults and children alike! Give it a try and tell me what you think!

Protein Pancakes 

1 1/2 cup lowfat cottage cheese

5.5 oz rolled oats (about 1 ¾ cups)

1 tbsp pure vanilla extract

1.5 cups egg whites

Directions: Blend all ingredients in a blender until smooth. Cook until browned on buttered cast iron skillet or one of your choice. Makes 8 pancakes.

Make Ahead and Freeze (great for camping!):

Blend all ingredients together until smooth. Place into a gallon ziplock baggie and seal, squeezing out extra air. Place in the freezer laying flat. The evening before your wish to wish to use them, remove from freezer and place in fridge to thaw. If camping, trim off one corner of the ziploc baggie and squeeze thawed batter onto a hot, oiled skillet over your camp stove, cooking until browned. Flip and cook on the other side briefly, until brown. Makes 8 pancakes.

0 Comments/in Recipe-Breakfast, Recipes /by Aimee Gallo, Vibrance Nutrition

Pork Chops with Sour Cherry Cranberry Compote

December 29, 2016
December 29, 2016

pork chop with compote

This meal is hearty enough to be satisfying on a cool evening yet light enough not to weigh you down. It’s also quick to the table – in thirty minutes or less depending on how small you dice the apple. Give this a try the next time you want a quick, hearty meal! It also pairs well with a rice pilaf or butternut squash risotto.

  • 2 tbsp. sour cherry jam
  • 1 cup cranberries, fresh or frozen
  • 1 medium apple, diced
  • 1/4 cup apple juice
  • 1/4 – 1/3 tsp. thyme
  • 10 twists black pepper (about 1/2 tsp)
  • 4 pork chops, about 1″ thick
  • 1 large bunch lacinato kale, de-stemmed and leaves torn
  • 1 tbsp. avocado oil

Preheat oven to broil. Salt and pepper pork chops and begin making the sauce (below) while the oven preheats.

Sauté the apple in a small saucepan over medium heat in a little avocado oil or butter. When the apple begins to soften, add cranberries, jam and apple juice. Stir to incorporate and simmer on low-medium, breaking up the cranberries and apples as they soften to create a thickened sauce. Add thyme and pepper and simmer on low for 5 more minutes, or enough liquid evaporates to create a chunky applesauce consistency.

Broil for 7-10 minutes then flip the chops and continue to broil for 3-5 minutes, monitoring closely. Remove and let rest.

While the sauce is cooking, sauté the kale in a little oil. Add 1-2 tbsp. water to steam-saute the kale until it is bright green and wilted.

Assemble the plate by placing the pork chop on a bed of kale and adding the compote atop the dish. Serves 4.

 

0 Comments/in Recipe-Autumn, Recipe-Winter, Recipes /by Aimee Gallo, Vibrance Nutrition

Instant Pot Creamy Tuscan Chicken and Rice (Dairy-free, Gluten-free)

November 15, 2016
November 15, 2016

Creamy Tuscan Chicken

  • 8 Chicken thighs
  • 2 Tbsp. Avocado Oil
  • 1 large onion, quartered and thinly sliced
  • 3/4 cup Sliced Sun-dried Tomatoes (not packed in oil)
  • 3-4 Garlic cloves, minced
  • 1 Tbsp.Italian Seasoning
  • large pinch Red Pepper Flakes
  • 1/2 cup brown rice or rice pilaf mix
  • 14 oz. can Coconut Milk
  • 1/2 cup Chicken Stock
  • 1 boullion cube (chicken or veggie)
  • 4-6 small yukon gold potatoes
  • Fresh Basil, shredded, to top

Salt and pepper the chicken thighs.

Heat oil in a large skillet. Place chicken in the skillet and brown on both sides. Remove chicken and set aside. Add onion and extra oil, if needed. Sauté until just soft, then add garlic, Italian seasoning, red pepper and sun-dried tomatoes. Stir often until onions begin to caramelize.*

Place onion mixture in the bottom of the Instant Pot. Add rice, coconut milk, chicken stockand boullion cube. Place browned chicken on top, nestling it into the rice and onion mixture. Arrange potatoes just on top of the chicken and put the lid on the Instant Pot, sealing the mix. Make sure the toggle on the lid is set to the pressure setting.

Choose ‘Poultry’ on the menu and let cook. This should take about 20-25 minutes total.

Enjoy!

 *These steps are ultimately optional. I have foregone them in the past when I am in a hurry and the dish turns out fine. I include these here because the pre-cooking adds a depth of flavor to the onions and seals the salt and flavor into the chicken. You won’t miss out if you are pressed for time and decide to throw everything in the pot instead!
0 Comments/in Recipe-Autumn, recipe-Main Dish, Recipes /by Aimee Gallo, Vibrance Nutrition

Game Day Instant Pot Hot Wings

October 7, 2016
October 7, 2016

buffalo_wings-01
Since football season is here it means that HOT WING SEASON is here! The great thing about hot wings are that they are an easy crowd pleaser that can be made to be fairly healthy. Here’s a Instant Pot Hot Wing recipe you can take with you to the next game – you’ll look like a culinary bad ass, but Instant Pot does most of the work!

This recipe is gluten-free and paleo-friendly and is adapted from The Instant Pot Electric Pressure Cooker Cookbook which has recipes for all kinds of eaters. I’ve cleaned it up by following instructions to broil instead of fry the wings and by making my own hot wing sauce, which is easy and keeps the dairy and gluten-free folks happy!

Bomb-Diggity Game Day Hot Wings

  • 3 pounds chicken wings
  • 1 cup water
  • kosher salt
  • 2 cups wing sauce (see recipe below)

Add chicken wings and water to Instant pot. Season with salt to desired taste. Selected ‘Manual’ and ‘high’ pressure on Instant pot and set time to 10 minutes.

While Instant Pot is cooking the chicken wings assemble the hot wing sauce:

Hot Wing Sauce

  • 1/2 cup avocado oil*
  • 3 tbsp. honey
  • 1/3 cup sriracha
  • 1-2 cloves garlic
  • 2 tbsp. coconut aminos
  • 2 limes, juiced

Combine all ingredients in a blender or vitamix until garlic is well blended and set aside.

When the wings are finished, use the natural pressure release for ten minutes and then manually release any additional pressure. Removing wings and place upon a cooling rack to drain or press them dry between paper towels. Preheat oven to broil.

Dump wings and sauce into a large bowl. (you may want to reserve a little bit of sauce for dipping; its totally up to you!) Mix until sauce coats those wings well! Line a baking sheet with foil (for easy clean up) and lay wings on the baking sheet. Broil for 5 minutes, or until crispy. Flip wings and broil for 3-5 more minutes, then remove.

Serve with celery sticks and your favorite hot wing dip.

 

*I use avocado oil instead of olive oil because it is a mild flavored oil that has a high smoking point. Olive oil should not be used for broiling, frying, or sautéing due to its low smoke point. If you have an olive oil that is reportedly acceptable for such purposes its quality is highly questionable.

0 Comments/in Recipe-Autumn, Recipe-Sauce, Recipe-Side Dish, Recipe-Snack, Recipes /by Aimee Gallo, Vibrance Nutrition
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A Vibrant Life

I've studied nutrition and fitness from a variety of experts for over 20 years. In this time I've come to understand that no diet, nor exercise plan, is right for every body. Your body has a unique set of needs, and by listening and exploring, you and I can learn the language of your body and begin giving it what it needs, so that greater energy, vibrancy, health and happiness can be yours!

A healthy body is a platform for an abundant, vibrant life. It's all yours for the taking. Are you ready for it?

-Aimee

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Aimee Gallo
Seattle: (206) 227-1231
aimee@vibrance.dev
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