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Chocolate Blueberries

1/25/2016

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Take your own photos of this recipe and tag us on instagram @wellnessmpls
From the kitchen of Dr. Barrett
​

This is a simple and low-carb dessert.
Click here for a printable PDF

You will need:
  • Coconut oil
  • Cocoa powder
  • Frozen blueberries
  • Whipping cream or canned coconut milk (for dairy free)

​Directions:
  1. If your coconut oil is solid at room temperature (in the fall and winter usually) use a metal bowl and melt the coconut oil over low heat. Once the coconut oil is liquid add some cocoa powder and stir until dissolved. How much cocoa powder you use depends on how strong you want the chocolate flavor
  2. Pour in frozen blueberries while stirring quickly to coat the blueberries before the coconut oil hardens.
  3. Let the coated blueberries sit while you either whip cream or make coconut whipped cream (below) for a creamy topping!


Coconut whipped cream
1. Let a can of coconut milk sit for at least 1 day in the refrigerator. This will separate the think coconut cream from the thin coconut liquid.
2. Open the can and scoop out a few TBS of the thick coconut cream
3. Add vanilla and whip just like you would whip whipping cream
4. Enjoy your coconut whipped cream!

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Dr. Sara Jean Barrett is a registered Naturopathic Doctor and co-founder of Wellness Minneapolis. She is also the President of the Minnesota Association of Naturopathic Physicians and a Member of the American Association of Naturopathic Physicians. 
Click here to learn more about Dr. Barrett.

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Frozen Chocolate banana bites

7/24/2015

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Take your own photos of this recipe and tag us on instagram @wellnessmpls
From the kitchen of Dr. Barrett

In this summer heat I am desperate for some dairy free frozen treats. I made a large batch of these bites and they didn't last long!

Ingredients:

A few very ripe bananas
Coconut oil
Cocoa powder
Vanilla
Salt

Directions:
  • Chop the bananas in to bite sized discs and place on a baking sheet covered in parchment paper
  • Place bananas in freezer until frozen solid (note don't let the bananas defrost during the following steps- may need to place back in the freezer to keep them frozen. Letting them defrost and refreeze will cause the bananas to have more of an 'ice' texture)
  • Heat coconut oil over low heat and add cocoa powder, vanilla and salt until desired flavor
  • Let 'chocolate' mixture cool and start dunking in your bananas then placing the back on baking sheet. Remember to stick whole tray back in the freezer if the bananas start getting soft.
  • It may take a few rounds of dunking and freezing to get to the desired chocolate thickness
Bonus:
  • Thin a nut butter with some coconut oil over low heat and spread over frozen bananas. 
  • Refreeze bananas and nut butter until solid
  • Continue as outlined above to coat with 'chocolate'
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Heirloom Tomato Watermelon Salad

7/16/2015

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Photo courtesy of Emma Freeman Photography- Take your own photos of this recipe and tag us on instagram @wellnessmpls
From the kitchen of Jesse Haas

Watery fruits like watermelon, tomatoes and cucumbers are not only hydrating, but packed with natural electrolytes that keep our body chemistry in balance. Snack on these fruits on a hot summer day instead of sipping sports drinks that are comprised of artificial sweeteners, flavorings and colors. This savory-sweet salad is a delicious compliment to BBQ fare.

Ingredients:
1 small watermelon, cut flesh off the rind into 1-inch cubes
3 large ripe heirloom tomatoes, cut into 1-inch cubes
1 large cucumber, peeled and cut in to 1/4" chunks
2 tablespoons chives, finely chopped
1/2 cup basil, chopped
1 cup feta, crumbled (optional)
balsamic vinegar or reduction, to taste

Gently mix watermelon, tomato, cucumber, chives, mint, and feta in a large bowl. Serve with a drizzle of balsamic vinegar or reduction.
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3 Simple SAlad Dressings

6/18/2015

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Throwing together a salad is the easiest way to pull together a healthy meal. To create a balanced and nutritious salad, try this formula topped with one of our simple dressing recipes:
  • 2 cups greens
  • 1 cup high-fiber hard or firm veggies (broccoli, asparagus) and fruits (apples, pears)
  • 1/2 cup cooked grains (quinoa, wild rice, millet)
  • 1/2 cup protein (meat, hard-boiled eggs, tofu, beans)
  • 2 Tbsp fat (nuts, seeds, dressing)  
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Easiest Salad Dressing Ever
Ingredients:
  • ¾ cup oil (olive, walnut, sunflower, or avocado) 
  • ¼ cup vinegar (red wine, white wine, apple cider, or balsamic) or a combo of vinegars 
  • and a pinch of salt. 
Whisk these ingredients together and call it delicious. Good ingredients make all the difference so buy the best quality you can reasonably afford. Makes 8 servings.
 

Garlic Vinaigrette From In the Green Kitchen by Alice Waters
Raw garlic gives this dressing a spicy punch (vampires beware). Makes 4 servings
Ingredients:
  • 1 small garlic clove
  • salt
  • 2 Tbsp red wine vinegar
  • fresh-ground black pepper
  • 3-4 Tbsp olive oil
Put the garlic and 2 big pinches of salt in a mortar and pound into a puree, with no chunks remaining. Add the wine vinegar, grind in some black pepper and taste for a balance of salt and vinegar. Allow this to macerate for a few minutes, and whisk in olive oil. Taste the dressing with a leaf of lettuce. It should taste bright and lively without being too acidic or too oily; adjust the salt, vinegar, or oil as needed.
 

Honey Dijon Dressing
This dressing pairs well with...well, everything!
  • 3 Tbsp walnut or olive oil
  • 2 tsp white wine vinegar
  • 1 tsp honey
  • 1 tsp Dijon mustard
  • sea salt
  • freshly ground black pepper
Simply whisk all the ingredients together until well mixed. 

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3 Ingredient Ice Pops

6/4/2015

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Take your own photos of this recipe and tag us on instagram @wellnessmpls
3 Ingredient Ice Pops
From the kitchen of Jesse Haas

Ice Pops (aka popsicles) are a summer staple, but so many popsicles and icy treats available in the supermarket have more ingredients than I have cousins - which is a lot! Not only that, they're full of sugar and added sweeteners, artificial colors and flavors, and preservatives. Who needs it? 

Making your own delicious ice pops is as simple as can be. All you need is a mold, popsicle sticks, a few simple ingredients, and viola! The best dang ice pop you could taste on a sweltering day - which is what we're headed for here in Minnesota. It is summer after all.

Click here for printable PDF

Ingredients:
1 13.5 oz can full fat coconut milk
1 cup fresh or frozen fruit
1-2 Tbsp herbs (optional)
1-2 Tbsp maple syrup (optional)

Chop the fruit and herbs, and add them evenly between the popsicle molds. Mix the coconut and maple syrup (if using) and pour over the fruit. Give each mixture a little stir, then cap the mold, insert sticks and freeze for several hours. Yum!

What unique concoctions can your conjure up? I made Sour Cherry Mint and Vanilla Peach (pictured above) and both were delish!

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Jesse Haas is a co-founder of Wellness Minneapolis and a Board Certified Holistic Health Coach. She is also pursuing a MS in Human Nutrition and Functional Medicine. 
Click here to learn more about Jesse.

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Something Green for St. Patrick's Day

3/17/2015

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In honor of St Patty's Day and all (edible) things green. Here is Dr. Barrett's recipe for Kale Burgers that will knock your socks off. This is a bonus recipe because it sneaks a whole serving of vegetables in a burger. Win win!

PictureTake your own photos of this recipe and tag us on instagram @wellnessmpls
Ingredients:
  • 1lb ground beef
  • A bunch of green kale
  • 1 egg
  • ½ cup of ground flaxseeds
  • Garlic cloves
  • Sea salt
  • Cracked pepper
  • Any other seasonings you like!

1. First you want to puree the kale. Kale is full of dark green chlorophyll so you want to break up the cell walls and release it into the beef. Start by chopping the kale into chunks and throwing them into a food processor.

2. Puree the kale until it is in very small pieces and wet looking. Throw the kale into a bowl. How much kale you use is up to you. I think beef has such a wonderful strong flavor that I used an entire bunch of kale in a little over 1lb of meat and couldn’t taste the kale. If you are a kale lover you might want to add even more!

3. Then add the ground beef, egg, flaxseed, salt (you will probably use more than you normally do- the kale will really soak up the salt flavor), pepper (I like to grind my own pepper right before I use it because black pepper contains compounds that help you absorb nutrients from your food), chopped garlic and whatever else you like in your burgers.

4. Now mash it all together! Warning- your hands may turn a little green. Once it all very well mixed together make some green burger patties.

5. Cook the burgers and enjoy!

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Avocado and Walnut Salad

1/5/2015

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The ingredients in this delicious salad promote liver health and detoxification.

Serves 4 as a side salad


Ingredients:
  • 2 ripe avocados, sliced
  • 1/2 red onion, thinly sliced
  • 1/3 cup toasted walnuts
  • 2 large handfuls arugula (rocket) leaves
  • 2 tablespoons olive oil
  • 2 tablespoons organic apple cider vinegar

Directions:
Whisk oil and vinegar together until well combined.
Combine all ingredients except oil and vinegar in a serving bowl and toss gently with dressing.

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