Give your everyday strawberry banana smoothie a tropical twist with bright, nutritious dragonfruit!

What is Dragonfruit?

Dragonfruit, also known as pitaya or strawberry pear, is a succulent fruit that grows in warm tropical areas. Dragonfruit has a unique exterior (either pink or yellow) and a speckled interior, which comes in either white or pink (I personally prefer pink, as it seems to have a more intense flavor).

This beautiful fruit is full of vitamins, such as C, and e, minerals iron, magnesium. Beta-carotene and lycopene are antioxidant compounds that give dragonfruit is a unique color. It is also a great source of dietary fiber, which aids in digestion and keeps you full for longer. 

To prepare your dragonfruit for the smoothie, cut in half lengthwise and use a large spoon to scoop out contents as you would an avocado. From there, your dragonfruit can be diced or left whole. 

Make it your own 

This recipe takes less than 5 minutes to throw in your blender and go. The ingredients in this smoothie are simple enough that you can add other fruits such as mango, pineapples for more tropical flavors, or oatmeal, chia seeds to boost nutritious benefits. If you decide to try this recipe, let me know what you added or how you made it your own!

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Bring the flavors of spain to your table with this vibrant, flavorful one-pot meal that’s bursting with freshness and made to please a crowd.

Brief History of Paella 

Paella is a traditional dish that varies from region to region but has its origins from valencia, spain. All paella contains rice, and a variety of proteins, spices, and vegetables. Historically, those making it were laborers who used whatever they had on hand including, snails, fish, chicken, rabbit, duck and more. for this recipe, I decided to use organic beef sausage and chicken, because its quick, easy and it’s what I had on hand! You can always swap these out for other meats/fish or leave it out altogether for a vegetarian dish. One thing that never changes about this dish, is that it’s made and served from the same pan, and it’s made to feed a crowd. this makes paella perfect for family dinners or entertaining friends.

Traditional spices include paprika, garlic, and saffron, tiny yellow threads picked from the insides of the saffron crocus flower. A little goes a long way with this tiny yet powerful spice, as it has a unique (almost indescribable) earthy flavor.

Tips 

If you do not have chicken stock, use water and add 1 tsp of organic chicken base. I love to use better than bouillon brand when I’m in a pinch because its organic and made without tons of sodium and fillers.

What do you like to add to your paella? Let me know in the comments!

watch

Specialty Tools & Ingredients

Zaran Saffron, Superior Saffron Threads (Premium) All-Red Saffron Spice for your Paella, Risotto, Persian Tea, Persian Rice, and Golden Milk) (Persian (Super Negin), 2 Grams)

Better Than Bouillon Organic Chicken Base, Reduced Sodium – 16 oz

Ever wonder what to do with a bowl of leftover cooked pasta? Frittatas are the perfect catch-all dish to utilize leftovers in a flavorful way and bring all sorts of brunch vibes to the table.

The beauty of a Frittata is that you can add whatever ingredients you have on hand to make this dish your own. Don’t have pasta? use leftover bread. Have tomatoes instead of green veggies? Go right ahead.  

I like to use Pancetta in this recipe because i very rarely eat pork, and the portion is allowed to shine through the frittata without needing tons of it. Pancetta is meat with Italian origins made from pork belly, like bacon. The major difference between the two is pancetta is seasoned with spices cured, rolled and tied before being thinly sliced or diced. If you do not have pancetta on hand, prosciutto, or your favorite trusty bacon (dice and par-cook before adding) is fine too.  

Don’t skip out on transferring your frittata to the oven to finish. Doing so allows for the eggs to cook evenly without burning the underside of your dish. since you’re working with heavier fillings, you won’t want to end up with undercooked areas either. 

Finally, it’s up to you if you’d like to serve your frittata in the pan, which i find more rustic, or on a serving platter, which is a little fancier. To transfer the warm frittata, use a spatula to gently separate the edges of eggs from the pan. Place your platter upside down onto the pan (like a top). Use a towel to hold the pan and the base of the platter with the palm of your hand. Carefully flip the pan and platter over together as one unit. Use the towel to remove the warm pan from the platter. The frittata should slide right out. Do this in front of your friends to get cool points. 

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Who said the black forest only thrived as cake? Take all the rich, decadent flavors of this classic combination (dark chocolate and cherries) in a delicious easy to make a smoothie bowl for two that’s done in less than 10 minutes.

If you’re a chocolate fiend (i.e. myself), having a dessert craving, or in need of a delicious post-workout pick-me-up, this is the recipe for you! This is my go-to for when I want chocolate ice cream for breakfast-I to know i’m not the only one who has these cravings! 

Cherries and cacao are the life of this bowl, while frozen bananas, coconut milk is added for sweetness and creamy texture. I like to add protein powder to this recipe to increase flavor, and I find it helps keep you sustained longer. I like to use ancient nutrition bone broth protein because it has whole ingredients, no fillers and comes in a variety of yummy favors. 2 scoops are all you need to turn this smoothie bowl into a great post-workout snack.

For this recipe, I love to use cacao powder over traditional baking cocoa. Cacao and cocoa are very different because cocoa powder is made from the cacao bean, refined with heat and other compounds including sugar. The refining process makes this type of chocolate great for baking, but a number of nutrients are lost during the process. Cacao nibs and powder, however, still contains a high amount of magnesium and fiber, without losing the strong chocolate flavor due to its cold processing with little to no added ingredients. This super food ingredient is perfect for adding rich chocolate flavor to breakfasts, in drinks and most baking applications. If you don’t have cacao nibs, your favorite shaved dark chocolate bar works perfectly in a pinch. 

Specialty Tools & Ingredients

Bone Broth Protein Powder, Chocolate, Food-Sourced Hydrolyzed Collagen Supplement, Formulated by Dr. Josh Axe, Made Without Gluten or Dairy, Paleo Friendly, Supports Joints, Skin & Gut, 20 Servings

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Madly in love with your chai lattes from your favorite coffee or tea shop, but hate the price? Bring the flavors masala chai into your home with this simple chai concentrate recipe. Make ahead and use it whenever you’re ready to enjoy. Once you try it, you won’t go back!

Chai pronounced, “ch-eye” is made from strong black tea, that’s been flavored with spices, boiled and typically has milk included. Chai masala is a very popular drink that originates from many regions of india and has now become a mainstay across many parts of the world. You can find chai on the menu at many coffee and tea shops, as well as concentrate on local grocery store shelves in the coffee and tea aisle. 

I began making my own chai after searching for a concentrate on store shelves that maintained a strong black tea boldness, with lots of flavorful spices, no fillers, and low sugar. There are lots of chai concentrates on the market, but none of them hit all 4 of these boxes. I find the secret to a really good chai concentrate, is using a quality black tea and boiling the tea for a limited amount of time, to extract all the flavor. the best part about this method is that you can make as much concentrate as you like and store it in advance. You also have the freedom to control the sugar and spice content of your tea. If you don’t want to add brown sugar, use maple syrup or brown rice syrup instead.  

After making your concentrate and preparing for your finished drink, use your favorite milk to create the latte. Do not add your milk to your full batch of concentrate, but until you are ready to use it. This allows the concentrate to last longer under refrigeration. I recommend full-fat milk, whole milk, coconut milk or cashew milk for this beverage as the fat content complements the boldness of the tea well. Are you a fan of black tea or chai? If you try this recipe let me know in the comments or tag me using #beyondafoodie on all social platforms

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I find making sushi to be a cathartic, therapeutic activity that yields delicious results 100% of the time. Try by yourself or with the whole family for a yummy night of fun!

The sushi boom 

As sushi becomes more popular, so does its availability, demand, and price. Hibachi/sushi houses, poke shops and grocery store sushi counters have popped up across america and even caught a viral wave carouse the Instagram universe [lookup: hashtag sushi donuts] 

Authentic japanese sushi is an art form that true masters spend decades tirelessly working to perfect using fresh, seasonal, and unique fish from across the clove. I will probably never be a master, but it doesn’t stop me from practicing.  Encourage to try yourself in your own kitchen and practice. See how good you get over time!

For the sake of this recipe, I’m sharing how to make maki, sushi that includes ingredients (traditionally fish and vegetables rolled on a bamboo mat with rice and a specially dried seaweed called nori. The roll is then sliced into bite-sized pieces and served with pickled ginger, wasabi (a green horseradish paste) and soy sauce.

Where to source your supplies 

For these rolls, I used what ingredients were in my kitchen and came up with some tasty and unique combinations. You can add anything that holds well at room temperature and can be rolled, sliced. This makes the possibilities endless.   

The upside of this sushi phenomenon is that many of the ingredients needed are available at your local grocery store in the international food section. If you can’t find sushi rice, nori, and pickled ginger, wasabi paste locally, they are available online on sites like amazon (I will include them below). It is an investment upfront for all these ingredients, but all of them come with ample supplies so you can usually make as many rolls as your hands will allow.

I will update this post as I continue to come up with more flavors and combinations. Let’s have some fun! 

Maki rolling tips and tricks 

Wrap your bamboo mat in plastic film for easier cleanup after making your rolls. 

Make sure your vegetables and other roll contents are sliced into thin logs or strips (julienne) to ensure your rice fits over the roll and slices evenly. Peeling your vegetables /fruit ahead of time makes them easier to slice in roll form

Use a sharp knife dipped in water to keep the rice and nori from sticking to the blade.  

Sushi rolls without [uncooked] fish can be made and sliced ahead of time for meal prep. However, do not make the rice in advance prior to making your rolls.  

Specialty Tools & Ingredients

Sushi Making Kit, Bamboo Sushi Mat, Including 2 Sushi Rolling Mats, 5 Pairs of Chopsticks, 1 Paddle, 1 Spreader, 1 Beginner Guide PDF, Roll On, Beginner Sushi Kit

Daechun(Choi’s1) Sushi Nori (50 Full Sheets), Resealable, Gold Grade, Product of Korea

Otajoy Sushi Sauce for Rolls, 15 Oz

S&B Premium Wasabi Paste in Tube, 1.52 Ounce

YUHO Pickled Sushi Ginger 24 Oz Japanese White Gari Sushi Ginger Fat Free, Sugar Free, Kosher, BRC, No MSG, Low cal – 2 Jars of 12 oz

Nori Fume Furikake Rice Seasoning – 1.7 oz (1.7 oz)

Lundberg Family Farms Organic Sushi Rice, California White, 32 Ounce

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If anyone told you, starting plants from seeds was difficult or exhausting, I’m here to debunk the myth. If you’ve ever gardened, this will be a cake-walk. If you haven’t, this will be an exciting activity to try! A special type of fulfillment comes from watching a tiny dry seed, flourish into a big beautiful living plant.

Write a Seed Schedule

Seed starting is probably better shown than read, so prepared to be bombarded with pictures. Providing an easy step-by-step is the goal here! Before beginning, you will need to do a little planning. Most areas have more than one growing season. here in chicago, we pretty much have three: spring, summer and fall. Some seeds need to be started indoors to get a head-start before the weather gets warm. Others need to be started outside, and will thrive in particular outdoor conditions. After planning what you’d like to grow and purchasing seed, carefully look at the back of each packet. There will be specific instructions as to when and where to sow your seed, based on your growing zone.

Seed Starting Schedule

Filled Seed Starting Schedule

Strategy is important when it comes to knowing when to start your seeds. Sow them too early, and they might not survive the impending weather. Sow them to late and they might die before yielding a good crop (of fruits, veggies, flowers etc). This is where a seed schedule comes in handy. The photo on the left is a copy of my seed schedule. I wrote this one by hand, but have since created a digital copy. You can download your own seed starting sheet here.

As you can see, there are two sections for each month: start (inside) and sow (outside). Based on your seed’s specifications, write which ones you need to start indoors by month, and then write their names again when its time to move them outside. If they are “direct sow”, write their names down on the right side, in the corresponding month you need to plant them. when you are done, it should look something like the photo to the right. When you are done, its time to get to planting! 

Sow those seeds!

In addition to your seeds, you’ll need:

1. Organic seed starter. Always. seed germination is the most important part of the growing process and need essential nutrients to do so. Never use old soil, or soil from outside. It could cause to seeds to grow bacteria. Go for quality. A quality seed starter ranges from $3-$7 for a 5 gallon bag.
2. A trowel (the small gardening tool). These range from $1-$5 online, or at your local nursery 
3. Some small cups/containers to start your seed + something plastic to line your containers, for drainage. The trays were 13¢ at my local hardware store. as you can see, I have egg cartons as well. These work perfectly because they’re essentially free, plus you can cut them up to put your seedlings directly in the ground. These little cups are single use bath cups, they are not lined with wax and don’t seem to leech ink. You can also use biodegradable seed cups, found at your local nursery. 
4. Water pitcher + spray bottle 
5. Plastic wrap, or dome sort of domed clear plastic 

The great part about seed starting is that you don’t need a ton of space/supplies. This work area i constructed is on my kitchen counter! Lay down some old newspaper and let’s go to town.  

Label your containers for each plant you would like to start. you will want to do 3 or for containers for each plant even if you don’t plan to plant that many. Some seeds- especially old ones- will not germinate. Its best to have backups.

Fill each space/cup a little more than half way with seed starter. The soil will expand when adding water. Use a small stick to stir water into soil if needed. An alternative is to add water and seed starter to a large container, and scoop portions into seed cups.

When the seed starter has completely absorbed the water, it should be damp, not soaked. At this point, you can add two to three seeds per cup/section. pro tip: soak your seeds in water for 24 hours before sowing to speed up germination. this is optional. Cover each seed section with a quarter inch of seed starter. Use a spray bottle to dampen newly sown seeds. adding too much water at once can flood the seeds. 

Label your containers for each plant you would like to start. You will want to do 3 or for containers for each plant even if you don’t plan to plant that many. Some seeds- especially old ones- will not germinate. its best to have backups.

Fill each space/cup a little more than half way with seed starter. The soil will expand when adding water. Use a small stick to stir water into soil if needed. An alternative is to add water and seed starter to a large container, and scoop portions into seed cups.

When the seed starter has completely absorbed the water, it should be damp, not soaked. At this point, you can add two to three seeds per cup/section. Pro tip: soak your seeds in water for 24 hours before sowing to speed up germination. This is optional. Cover each seed section with a quarter inch of seed starter. Use a spray bottle to dampen newly sown seeds. adding too much water at once can flood the seeds.

Learn more about about starting seeds by watching this quick live getting started below. Hoping this post gave insight as to how to get going. Can’t wait to see these are full-grown and ready to harvest!

Knock your cold flat out and get back to living your well life. This herbal tea is so easy to make and tastes great no matter how you’re feeling

Recipe Inspiration 

Your homemade weapon. Lemon ginger tea is a throat soother, cough reliever and helps to calm an upset stomach. Not only is the combo full of antioxidants, but it’s so easy to make, a child could do it. This recipe is suitable for children, swap out raw honey for agave when serving to small children under 1.  

Recipe tips 

Use what you have. This could be classified as a “no-recipe” recipe, meaning, you don’t have to have the exact measurements (or even exact ingredients) for it to come together. As long as you have something acidic, such as lime or grapefruit, something mentholated, such as basil or rosemary, your possibilities are pretty unlimited. Even if you don’t have any of these items on hand, a great perk is that they can be found at almost any grocery store, for around $5-$10.

If you don’t have a tea strainer or french press, not to worry. Simply throw all your ingredients into the pot of water as it comes to a boil. Allow to simmer for 5 minutes, cover and let steep for another 5 before straining and serving as normal.

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Cauliflower is one of the most approachable, vegetables on the shelf and in most cases the plate. Broccoli’s first cousin may not contain the same flavors but has robust features of its own that make it worthy of center stage in a meal for vegans and meat-eaters alike. cauliflower has a  great texture that holds up to almost any cooking method; boiling, roasting, sauteing, deep-frying just name a few! so when I thought of what vegetable to use for this dish this beauty was a no-brainer.

Cauliflower’s mild taste absorbs southwest flavors of taco seasoning very well. In fact, you’ll find that the methods cooking for this dish almost mirror that of a dish with meat! You’ll build upon flavors in the bowl that in the end, you still get a bold bite with plenty of texture from the black beans, crispy onions, pepitas and guacamole (optional)   the idea isn’t to fool someone who’s team-beef/chicken only. But to create a “common-ground (or bowl, get it?)” for both sides. I encourage you to experiment with cauliflower in other tex-mex recipes see: loaded vegan tostadas recipe or in pasta, rice dishes, sheet tray meals and more.

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With Coronavirus and other seasonal issues such as colds, flu at hand, it’s very important to keep your immune system running well at all times. everybody is different, and we all respond to vitamins, minerals, medicines, and supplements differently. rather than recommending them, I put together a list of nutrient-rich foods which are rich in various properties that boost the immune system and better help you fight colds and viruses.*

1. Raw honey

For centuries, honey has been used for medicinal purposes- both inside and out of the body. In addition to being a mood booster, great energy source and hormone balancer raw honey is a great source of polyphenols, which are powerful antioxidants that help protect the body from chronic disease. add it to your tea, drizzle on yogurt, or swap it out for sugar as a healthier substitute. If you do happen to get a cold, sore throat or cough, raw honey can be an effective cough syrup remedy. Consume 1/2 tsp to 1 tsp as needed. Don’t give raw honey to babies under 1, as their little bodies may be allergic.
Be sure to purchase raw honey as close to unrefined as possible.

If you do happen to get a cold, sore throat or cough, raw honey can be an effective cough syrup remedy. Consume 1/2 tsp to 1 tsp as needed. don’t give raw honey to babies under 1, as their little bodies may be allergic.
Be sure to purchase raw honey as close to unrefined as possible.

It contains most (if not all) of the nutrients (pollen, royal jelly ) hat would otherwise be lost in the refining process of the honey. On the contrary, regular honey is heavily refined, sometimes contains fillers such as HFCS(high fructose corn syrup) and water. Raw honey can be found in all major grocery and health food stores, and online. Bonus points if you buy locally, as local honey contains nutrients that can combat seasonal allergies you experience in your area.

2. Mint

mint contains powerful antioxidants that improve digestion and aid in respiratory health. it is also a natural sore throat soother. if you can’t access fresh mint, not to worry. use dried mint in tea, smoothies or in dressings.

3. Turmeric

Turmeric is a powerful spice that packs an amazing amount of antioxidants turmeric contains the phytonutrient curcumin, which gives turmeric is a beautiful golden hue and has powerful properties that fine-tune the inflammatory response and helps the body heal faster. curcumin improves immune health even better than some prescription drugs. You can find turmeric at your local grocery store fresh (usually near fresh ginger) or dried in the spice aisle, health food store or online. The body cannot absorb all the benefits of curcumin in turmeric alone, so pair it with black pepper. Doing so increases the bioavailability of curcumin by 2000%. Turmeric has a rather mild earthy flavor, so you can add it to both savory and sweet applications. I love to add it to breakfast dishes, tea, stews, and curries.

See: Golden MilkChai recipe: https://bit.ly/39fbkoh

4. Ginger

Used in ancient medicine as a digestive aid, nausea soother, pain manager and immune booster, ginger deserves its title of superfood. Ginger contains the compound gingerol, which is responsible for is scent and anti-oxidant, anti-inflammatory properties. purchase ginger at your local grocery and store in a cool dry place. When you’re ready to use, break a piece off and peel, or leave it whole. Ginger can be used in teas, stews, fresh juice, soups smoothies. It is very spicy, so beware if you try to chew on it.

Check out this,red thai curry soup recipe made with fresh ginger root.

5. Raspberry leaf

Bright juicy raspberries are a great addition to any fruit plate, but did you know its leaves are just as beneficial? Red raspberry leaves contain polyphenols that combat oxidation in the body and help protect cells from damage. The leaves are also a good source of vitamins b, c, magnesium, phosphorus and iron, all of which are essential in fighting infection and disease. Raspberry leaf also has bonus benefits for women, as it helps relieve some symptoms of pms and promotes a healthy pregnancy. I love to blend homemade “hormone relief tea” with dried raspberry leaf, dried peppermint and a dash of ground cinnamon.

6. Lemon

When life gives you lemons…. Use every bit of them! Lemon is not only delicious but provides the body with a megadose of vitamin c, the water-soluble vitamin which is essential in fighting disease. Lemon can also help the body better absorb nutrients in other foods such as leafy greens. Both the juice and zest (outer rind) of the fruit are beneficial. The zest contains the oil of the lemon, which is a natural air purifier and mood booster. Try boiling water on the stove and adding lemon peel, the lemon oil-infused steam released can help soothe a store throat and break up phlegm.

See: lemon ginger mint tea recipe (link to be provided)

7. Apple cider vinegar

Apple cider vinegar is a great go-to for immune health, as it aids in digestion, can help balance cholesterol levels, and can help you better absorb nutrients in different foods. Be sure to purchase raw cider vinegar with “the mother” which is the probiotic bacteria which is used to turn the apple cider into the product you see in the bottle. Regular refined apple cider does not have this property.

8. Oregano

You may know oregano as a delicious dried herb for topping italian and greek dishes, however, it has long been used as a powerful plant with medicinal properties. Oregano contains the antioxidants carvacrol and thymol, which have antioxidant, anti-inflammatory and antiviral properties. Consuming oregano dried is a great way to get these benefits. 

Add it to soups, pasta, chicken, salads, dressings, and tea. the essential oil of oregano has the highest concentration of these nutrients, however, it must be diluted for safety. Fresh oregano is fairly easy to maintain as a house plant, which gives you an endless supply of the herb on hand.

9. Garlic

Garlic is a delicious and potent at-home immune booster. This allium naturally purifies the blood, improves blood circulation and starves out cancerous cells within the body.

Adding garlic to your diet through cooking, and even consuming the cloves whole (if you’re brave enough). In the future, I hope to try creating a garlic-infused honey cough syrup, which is said to have as much potency as an over the counter cold med. I will update this post after doing so. Garlic comes in many forms, fresh, dried, granulated and even in capsule form. When in doubt, fresh is best. Consuming fresh garlic ensures the body receives all the nutrients it has to offer, without having gone through heating and processing.

10. Cucumbers

Not exactly sure how to incorporate all these ingredients into your diet? Start small. Slice up cucumbers to have raw as a snack, or drop them into some water with a few sprigs of mint. Chop off a few cloves of garlic and add to your next meal. Add apple cider vinegar to your juice or tea with honey to improve flavor and sneak in extra benefits. Add turmeric (remember the black pepper) to your smoothie, oatmeal, soup or rice. check out the recipes included in this post for more inspiration, and let me know

Watch the live replay where i discus all 10 foods and how to incorporate them into your immune-boosting routine:

Sources

• 10 proven health benefits of turmeric and curcumin
• 8 raw honey benefits (plus, 20 diy uses) – dr. axe
• 11 proven health benefits of ginger
• red raspberry leaf tea: pregnancy, benefits and side effects
• lemon essential oil: benefits, side effects, how to use, and more
• 6 science-based health benefits of oregano

*i am not a doctor nor a medical practitioner. all information disclosed is merely for suggestion. talk to your doctor before starting, stopping supplements for your health.