Wellness Minneapolis
  • Home
  • Appointments
  • Workshops
  • Dr. Barrett
    • About Dr. Barrett
    • Naturopathic Medicine
    • Mentoring
    • Dr. Barrett's Blog
  • Jesse Haas
    • About Jesse
    • Functional Nutrition
    • Massage
    • Jesse's Blog
  • Practitioners
    • Acupuncture with Jules Dirsa, LAc
    • Ayurveda with Vanashree Belgamwar, BAMS
    • Chiropractic Care with Dr. Jillian
    • Massage + Bodywork with Amy Daws, CMT, CST
    • Naturopathic Medicine + Acupuncture with Dr. Hamilton
    • Naturopathic Medicine with Dr. Jones
    • Naturopathic Medicine with Dr. Stamer
    • Physical Therapy with Dr. Rita White
    • Reiki with Lynn Salmon-Easter
  • Resources
    • Blog
    • Recipe Box
    • Partners
    • Book List
  • Newsletter Signup
  • About
    • Join Our Team
    • Art Heals Residency
    • Forms
    • Testimonials
    • FAQs >
      • Charm FAQ
  • Contact
  • Shop

Cold PRess Cacao Smoothie

7/9/2019

0 Comments

 
From the kitchen of Jesse Haas, CNS, LN
Picture
Humans are always looking for reasons to justify and rationalize their cravings, which is one reason that chocolate continues to be looked at for its aide in balancing blood sugar, preventing heart disease, promoting weight loss and more.
 
I’m down with that! I am definitely a chocolate lover, so have no qualms with supporting my chocolate habits with scientific evidence.
 
Cacao – the unprocessed form of chocolate – is a nutrient-dense addition to your pantry staples. My favorite things about cacao include it’s magnesium content for combating stress, anxiety and sleeplessness, and the antioxidant flavonoids. Flavonoids are a class of compounds that help keep our cardiovascular system flexible. If you think of your arteries and veins as hoses and your blood as the water moving through the hose at high pressure, you can easily see how flexibility is key. We want our blood effortlessly circulating throughout our bodies! Use cacao in place of baking chocolate, which has undergone processing that damages many of the phytonutrients that makes cacao so powerful.
 
Adding a tablespoon of cacao powder to my smoothies has become a habit I feel very good about. Here’s one smoothie formula, that I’m really digging lately. Enjoy!
 
Makes 1 serving
 
Ingredients:
  • 3/4 cup cold press
  • 1/4 cup Thai coconut milk
  • 2 Tbsp almond butter
  • 1-2 Tbsp cacao powder
  • 1 frozen banana
  • 1/2 cup frozen cauliflower
 
Directions:
  1. Place all ingredients in a high-powered blender and blend until smooth.

For a printable PDF, click here

Picture
Jesse Haas is a heart-centered and deeply intuitive nutritionist, with a strong background in health sciences  and a stronger  commitment to solving the intricate puzzles of her  clients health  concerns. She combines nutritional counseling and  whole foods  education to help her clients transform their health in  small,  sustainable ways. Jesse truly believes in "teaching a (wo)man to   fish" so focuses on empowering each client with the  knowledge,   skills and focus they need to fully hold the reins on  their health.

Jesse is co-founder of Wellness Minneapolis.
0 Comments

Un-deviled Eggs aka Lazy Devils

6/3/2019

0 Comments

 
From the kitchen of Lynn Salmon-Easter
Picture
Adapted from the kitchen of: Michelle Tam + Henry Fong and their cookbook Nom Nom Paleo: Food for Humans

I love eggs!  They are so versatile!! I enjoy deviled eggs, but I am not a fan of all the fuss it takes to make them. When I hit the summer potluck and party circuit, I like to turn to Michelle Tam’s lazy devils for food that is fun, fast and nourishing too. This recipe for un-deviled eggs (aka lazy devils) fits the bill. You can make the recipe with a plan in mind or just boil up some eggs and see what toppings you have in your fridge.
 
Ingredients
  • 12 large eggs, preferably ones that are at least one week old
  • 6-8 cups water
  • 1 teaspoon baking soda
 
Directions
  1. Gently place eggs in a wide saucepan in single layer and add the water and the baking soda. (The sodium bicarbonate will help the eggs separate from their shells, making them easier to peel.) Make sure the eggs are at least 1 inch below the surface of the water.
  2. Put the saucepan on the stove, and crank the heat to high. As soon as the water comes to a boil, set a timer for 1 minute. When the minute is up, take the pot off the heat, cover with a lid, and let the eggs sit in the hot water for 10 minutes. Don’t forget to set a timer!
  3. In the meantime, fill a large bowl with water and ice. Once the timer goes off, transfer the eggs to the ice water and submerge for 5 minutes.
  4. Then take the eggs out of the icy water, gently tap them against a hard surface to crack shells and peel each egg.
  5. Hopefully, you have perfectly cooked eggs. If you aren’t eating the eggs right away, store                  them in the fridge in a sealed container. They will keep for up to a week.
  6. When you are ready to make your un-deviled eggs, cut each egg in half lengthwise and dress with your favorite toppings below.
 
Toppings for un-deviled eggs (aka lazy devils):
 
The sky is the limit friends! Let your imagination run wild!! Below are some tried and true ideas I have used.
 
Guidelines for successful un-deviled eggs:
  • Use a creamy sauce to help toppings stay on top of the egg
  • Toothpicks are functional and pretty for this party fare

BLT: mayo, tomato, lettuce, bacon
 
Salmon Surprise: mayo or guacamole, cucumber, cooked salmon with garlic and dill
 
Mediterranean: hummus, roasted red pepper, basil, kalamata olive
 
Here are the eggs featured by Michelle Tam + Henry Fong in their cookbook Nom Nom Paleo: Food for Humans (all items listed in Michelle’s toppings can be made from her cookbook)
 
Classy Devil: ranch dressing (paleo), bacon, greens, tomato
 
Island Devil: mayo (paleo), slow cooker (Kalua) pork, pineapple, cilantro and sea salt
 
Lazy Devil: sriracha mayo (paleo), prosciutto, chives, sea salt
 
Crabby Devil: holy moly guacamole, crab, apple and lime juice, freshly ground pepper

For printable PDF of recipe, click here
Picture
Lynn is a highly intuitive, empathic and creative person. She creates a Reiki session that is uniquely yours. She uses her skills as a Reiki Master and her knowledge in Healing Touch and works with you to balance, harmonize and clear your energy by following your body’s unique energetic needs. She  has been exploring and deepening her own understanding of self-care and wellness and believes self-care is a form of self-love. She has learned from her own journey that when she comes back to self-care and love again and again — she returns to her true and essential nature of non-judgment, joy and peace. She would like to help others to do the same as she feels called to be a practitioner and to spread love!
0 Comments

Oatmeal Cookie Stress Soother

5/29/2019

0 Comments

 
From the kitchens of Jesse Haas, CNS, LN and Amber Hanson, LN
Picture
These cookie bites are sure to please every member of your household. They’re reminiscent of oatmeal cookies with a little extra nutrition and a little less effort.

Makes 15

Ingredients
  • ¼ c raisins, soaked for 20 minutes
  • 1 ¼ c rolled oats
  • ½ c unsweetened almond butter
  • 2 Tbsp freshly ground flaxseed
  • 2 Tbsp or more water
  • 1 tsp cinnamon
  • ½ tsp vanilla extract
  • ¼ tsp salt

Directions
1. Line a cookie sheet with parchment or wax paper.

2. Pulse raisins with ¼ cup oats and flaxseed in a food processor approximately 10 times, or until coarsely chopped. Add water, a tablespoon at a time, until you get a thick mixture.

3. Mix the raisin mixture with the remaining ingredients.

4. Squeeze and roll the mixture into balls and place on the parchment paper-lined cookie sheet.

5. Refrigerate until firm. Store in a sealable container for up to 2 weeks. 


Picture
Jesse Haas is a heart-centered and deeply intuitive nutritionist, with a strong background in health sciences  and a stronger  commitment to solving the intricate puzzles of her  clients health  concerns. She combines nutritional counseling and  whole foods  education to help her clients transform their health in  small,  sustainable ways. Jesse truly believes in "teaching a (wo)man to   fish" so focuses on empowering each client with the  knowledge,   skills and focus they need to fully hold the reins on  their health.
Jesse is co-founder of Wellness Minneapolis.
0 Comments

Crunchy Chickpeas

5/29/2019

0 Comments

 
From the kitchen of Amber Hanson, LN
Picture
These crunchy treat are awesome for snacking, topping green salads or mixing with roasted veggies for a side dish. Pro tip: make a double batch.

Makes 2-4 servings

Ingredients:
  • 1 can (15-ounces) chickpeas, drained, rinsed, patted dry
  • 2 Tbsp. avocado oil
  • ¼ tsp. salt
  • ¼ tsp. garlic powder
  • ¼ tsp. smoked paprika
 
Directions:
  1. Heat oven to 400° F.
  2. Toss beans with oil; spread on a rimmed baking sheet.
  3. Bake for 40-45 minutes until deeply brown and crunchy. Season immediately.
  4. Cool and store in an airtight container.
For a printable PDF, click here
0 Comments

Balanced Berry Smoothie

5/29/2019

0 Comments

 
From the kitchen of Amber Hanson, LN
Picture
Smoothies can be a great on-the-go meal or snack option but so often they are loaded with lots of fruit and light on fat and protein which can lead to swings in blood sugar levels.  This version keeps everything in balance and manages to sneak in some vegetables too (I promise, you won’t even be able to tell!)
 
Makes 1
 
Ingredients
  • ½ cup frozen mixed berries
  • ½-1 cup frozen cauliflower rice
  • ¼ cup full fat canned coconut milk
  • 2 scoops protein powder
  • Water or alternative milk to get desired consistency
 
 Directions
  1. Place all ingredients in a blender; blend until smooth.
 
Tip: For extra fiber try blending in a tablespoon of chia, hemp or flax seeds!

For a printable PDF, click here
0 Comments

Strawberry Coconut Bliss Balls

5/6/2019

0 Comments

 
From the kitchen of Amber Hanson, LN
Picture
Bliss balls, fat bombs, energy bites – there are many names for these snackable spheres. I find they make a nice treat that takes the edge off hunger and satisfy a desire for something sweet. This version is sweetened only with fruit and loaded with healthy fat from coconut. I like to eat them mid-afternoon to keep my hunger under control until dinner or in the evening before bed to help keep my blood sugar stable while I sleep. They don’t take long to mix together in a food processor and can keep refrigerated for about a week or in the freezer for a few months.

​Makes 8-10 servings

Ingredients:
  • 1-2 medjool dates, pitted
  • ¾ cup freeze dried strawberries
  • 2 cups unsweetened shredded coconut plus more for rolling if desired
  • ½ cup virgin coconut oil, soft but not melted
  • ¼ teaspoon vanilla
  • ⅛ teaspoon fine Himalayan salt
Directions:
  1. Place dates in a small bowl and cover with boiling water. Soak for 10 minutes; drain and roughly chop (for more even mixing); set aside.
  2. Place strawberries in the bowl of a food processor and blend until powdery. Add dates, coconut, coconut oil, vanilla and salt. Blend until cohesive.
  3. Form into 2-inch balls. Roll in additional coconut if desired.
  4. Refrigerate until firm. Store refrigerated or frozen.


For a printable PDF, click here
0 Comments

The Dragon Bowl

4/15/2019

0 Comments

 
From the kitchen of Jules Dirsa, LAc, originally adapted from a recipe in  The Angelica Home Kitchen by Leslie McEachern.
Picture
This recipe is healthy comfort food for me. I’ve been making it since I first learned how to cook healthy foods for myself as a young adult. I ate this on a trip to NYC at an organic vegan restaurant called “Angelica Kitchen”. I loved it and bought the cookbook while I was there so I could try to replicate it at home. It’s a basic grain and veggie bowl with a tahini based herbal dressing, which tends to be in my regular rotation of meals, but I especially appreciate it as a type of reset button if I’ve gone off the rails on eating adventures like the State Fair. I feel so good when I’m eating it. It tastes great and feels super wholesome, and helps me get in a good amount of veggies in my meal.  It’s adaptable to different veggies and grains. I try to switch up which veggies I pile onto the dragon bowl to include as much of the rainbow of veggies and mushrooms as possible, or whichever ones have been lacking from my recent meals. When I have access to good quality seaweed I stock up to have it on hand for this meal - especially my favorite, Pacific Sea Palm. I also experiment with different grains, but my favorites tend to be forbidden black rice and tried-and-true short grain brown rice. Any leftover dressing I tend to use on breakfast veggies with eggs on top, which gets me off to a good start. 
 
Ingredients:
The “Dragon Bowl”:  choose your favorites, as few or as many as you want
  • 1 bunch of steamed greens (ex: collard greens, mustard greens, kale, swiss chard, or bok choy)
  • 1 cup rice or other grains 
  • 1 cup beans or tofu  (adzuki beans or garbanzo beans, etc)
  • 4 cups root vegetables or seasonal steamed vegetables (ex: carrots, beets, summer squash, rutabega, parnsip, or zucchini)
  • 1 oz. or 1 cup sea vegetables  (arame, sea palm, or hijiki, etc)
 
*optional for cooking with sea veggies:
  • 2 Tbsp. tamari or shoyu
  • 1/3 cup julienned carrots
  • 1/3 cup of onion sliced into thin crescents
  • 4 cups of water
 
“Angelica House Dressing”:
  • 1/2 cup firmly packed fresh parsley, washed, dried, and chopped
  • 1 whole scallion / green onion, rinsed and sliced
  • 1/4 cup tahini
  • 1 tablespoon umeboshi paste
  • 1/2 cup of water
 
Directions:
  1. Prepare the rice and protein of choice, steam the greens and veggies.
  2. If using sea veggies: Soak for 30 minutes, then simmer in water for 25 minutes with julienned carrots, onion, and tamari.  
  3. Assemble the bowl by layering each component into a colorful pile.
  4. Combine all the ingredients for the dressing in a blender and puree until smooth. 
  5.  Pour dressing on top of assembled dragon bowl. 
 
 For a printable PDF, Click Here
Picture
Jules Dirsa is a licensed acupuncturist with many years of experience in both individual and community acupuncture. He is dedicated to the healing process of each of his clients, and meets with each client where they are at in an open-hearted and non-judgmental way. He utilizes gentle, effective treatments which pull from the tools of Traditional Chinese Medicine (acupuncture, herbs, cupping) in order to help each client unlock the healing potential within themselves. Jules strongly believes you can feel healthy at any age, any size, any phase of life.
0 Comments

Sweet Potato Snacking Bread

2/28/2019

0 Comments

 
From the kitchen of Dr. Pharis
Picture
My husband jokes I just like to make this bread so I can say the name of it. “Snacking bread” just has a good ring to it! This bread has recently become a favorite go-to recipe in our household. I love it for a few reasons - it’s super simple to make, is gluten-free and dairy-free, and contains sources of protein, healthy fats, and complex carbs! It makes me feel a little less guilty loading the top of it with chocolate chips!
 
Ingredients:
  • 1 medium sweet potato – cooked until soft and skin removed
  • 1 small ripe banana
  • 3 eggs
  • 1/3 cup almond butter
  • 1 tsp vanilla bean paste or vanilla extract
  • 2 tbsp pure maple syrup
  • ½ cup coconut flour
  • 2 tbsp flax meal
  • 1 tsp baking powder
  • Cinnamon – to taste
  • Pinch of salt
  • Topping options: dark chocolate chips, nuts, seeds, coarse sea salt
 
Directions
  1. Preheat oven to 350O
  2. Using a fork mash the sweet potato and banana in a large bowl
  3. Add the eggs, almond butter, vanilla, and maple syrup. Mix together.
  4. Add the remaining ingredients: coconut flour, flax meal, baking powder, cinnamon, and salt. Mix together until all ingredients are well incorporated.
  5. Line a loaf pan with parchment paper, and pour batter in pan.
  6. Bake for 45 minutes, or until sides and top are slightly golden.
  7. Remove cooked bread from pan. Enjoy warm or cool, and store in refrigerator.

Source/Author – Jeannette Ogden (@shutthekaleup)

For a printable PDF, click here


0 Comments

Dairy Free Truffles

2/4/2019

0 Comments

 
From the kitchen of Dr. Sara Jean Barrett

Ingredients:
  • Coconut oil
  • Cocoa powder
  • Coconut butter/mana
  • Almond butter
  • Metafiber by Metagenics or similar fiber powder
  • Maple syrup
  • Sea salt
  • Chai spice blend

Chocolate coating:
  • 4 TBS coconut oil
  • 2 TBS cocoa powder (can use more to get a deeper chocolate flavor)
  • pinch of sea salt

Truffle insides:

  • 2 TBS coconut oil
  • 3 TBS coconut butter/mana
  • 2 TBS almond butter
  • 2 scoops Medifiber by Metagenics
  • 1 tsp chai spice
  • ½ tsp sea salt
  • 1 TBS pure maple syrup

Instructions:
  1. Melt together all ingredients except the fiber for truffle insides. Once the mixture if fully melted stir in the fiber powder.
  2. Place mixture in freezer and stir every 5 minutes until firm enough to roll truffles.
  3. Use your hands to roll truffles in to small balls and place on a baking sheet in the freezer until almost frozen solid.
  4. Melt all ingredients for the chocolate coating then remove from heat.
  5. Remove truffles from freezer and drop 3-4 at a time in to the chocolate mixture stirring with a spoon until coated. The frozen balls will cause the chocolate to harden quickly on the balls. Gently place truffle balls back on the tray.
  6. Once all of the truffles have been dipped once, repeat and dip again until you have the desired level of chocolate on the outside.
  7. Store truffles in the fridge or freezer to avoid melting.

Makes approximately 20-24 truffles

Click here for a printable PDF
Picture


Dr.Sara Jean Barrett is Co-Founder of Wellness Minneapolis and a naturopathic doctor who treats patients of all ages with a variety of health concerns. Her passion for her practice is demonstrated in the strong relationships she builds with her patients. It’s those relationships that allow her to more deeply identify underlying causes of health issues and provide patients with personalized, natural health care options. Learn more about Dr. Barrett by visiting her professional website.
0 Comments

Quick Black Bean Soup

1/21/2019

0 Comments

 
From the kitchen of Anna Forliti
Picture
This is a simple and delicious recipe that I love to make for gatherings because it can be made before people arrive. This allows me to be present with friends instead of being busy in the kitchen. When people are hungry, the soup is warm and ready to go! Just sprinkle on desired toppings and enjoy!

Ingredients
  • 2 tbs olive oil
  • 1 onion, chopped
  • 1 red bell pepper, stemmed, seeded, and chopped
  • 6 garlic cloves
  • 1 tsp ground cumin
  • 1 tsp minced canned chipotle chile in adobo sauce
  • 1 (15oz) cans of black beans, rinsed
  • 4 cups vegetable broth
  • 1/2 cups chopped cilantro
  • 1 avocado, halved, pitted and cut into 1/2 slices
  • salt and pepper

Instructions
  1. Heat oil in Dutch oven over medium-high heat until simmering. Cook onion, bell pepper, and 1/2 tsp salt until lightly browned, 6-8 minutes. Add garlic, cumin, and chipotle and cook until fragrant, about 30 seconds.
  2. Meanwhile, puree half of beans and 1 cup of broth in blender until smooth. stir pureed beans, remaining whole beans and remaining broth into pot and bring to simmer. Cook until slightly thickened, about 10 minutes. Salt and pepper to taste. Top with cilantro and avocado.

​*Simple side options: White rice, tortilla chips and corn bread.

For printable PDF, click here

0 Comments
<<Previous
Forward>>

    Recipes

    Every time you eat is an opportunity to nourish your body. Find our recipes on Pinterest!

    Get recipes delivered to your inbox monthly! Sign up for our newsletter.
    Sign up

    Recipe Box

    All
    Breakfast
    Dairy Free
    Drinks
    Fall
    Gluten Free
    Main Course
    Side Dish
    Spring
    Summer
    Treats
    Vegetables
    Winter

    RSS Feed

4450 Nicollet Ave S.
Minneapolis, MN 55419

Free parking in lot accessed from 45th St
Phone: (612) 598-8627
Fax: (612) 284-7910 
Reception hours: 9AM-5PM Mon-Fri
Sessions during COVID available by appointment only. No walk-ins.
Follow Us
Find us on Instagram @wellnessmpls
Contact Us • Practitioners • Newsletter Signup
Thank you to Emma Freeman for many of the photos on this site and on the walls at our location.
© Wellness Minneapolis | All rights reserved