Seasonal Sol Food Recipes to Ignite your Brightness- Spring 2018

Needing a few tasty ideas of what to cook up this Spring Season? Come check out these delicious & healthy Seasonal Recipes with Sol Food Nutrition.


-- Sunshine Fruits Smoothie -- 

Did you know that this smoothie has loads of probiotics, fiber, and Vitamin C to boost the immune system and promote healthy digestion? It's also rich in healthy fats to keep us satisfied throughout the day!

Makes 2-3 servings


  • 1 cup So Delicious Unsweetened Coconut Milk (in refrigerated aisle) -- Use 1.5 cups if omitting the yogurt

  • 1 small ripe banana, or 1/2 large

  • 1 handful strawberries (about 6)

  • 1 small mango OR 1 peach

  • 1/2 cup mix of raspberries and blackberries (frozen or fresh) 

  • ½ cup plain yogurt, recommended: Strauss European Style Yogurt or White Mountain Bulgarian Yogurt, Whole Fat

  • Optional Ingredients:

  • 1 T hemp seed hearts, for extra omega 3s

  • Local Bee pollen (optional)


  • 1. Place banana and milk alternative in blender on high speed until smooth (add hemp seeds here if using). 

  • 2. Add to the blender the rest of the ingredients

  • 3. Blend on highest speed until evenly blended, about 40 seconds.

  • 4. Enjoy immediately, or you can take this one on the go!



--- Delicious Veggie Omelet for any Meal ---

Did you Know? This omelet can help to build energy levels with its active B-vitamins, to stay satisfied and focused throughout the day! 

Yields 3 servings

Recipe Key:  1 T = 1 Tablespoon


  • 6 eggs plus 1 T water to fluff them up

  • 2 shallots (or 1/3 onion), sliced thin

  • 1 small bell pepper, minced

  • 1 bunch spinach, or 3 handfuls of baby spinach leaves

  • A few pinches of ‘Real Salt’ (an affordable brand of unbleached sea salt)

  • A few grinds of freshly ground black pepper

  • 3 T organic butter, ghee, or virgin coconut oil


  • 1 avocado, sliced thin

  • Favorite cheese; gruyere, white cheddar, feta, etc.

  • Fresh basil and/or parsley

  • Sautéed mushrooms

  • Cherry tomatoes (Summer season) 


  1. Melt 1T butter, ghee, or oil in a medium sized cast iron skillet over low-med heat. 

  2. Place shallots/onion & bell pepper inside of the skillet. Cook for 3- 4 minutes, stirring often until veggies are tender with the pierce of a fork. 

  3. Transfer sautéed veggies to a plate. Next, wilt the spinach by tossing it into the same pan, add a few T water & stir on med-low heat for 60-90 seconds. Transfer spinach to veggie mixture. 

  4. Beat the eggs until lightly foamy; add Real Salt, pepper, and 1 T water.

  5. Coat skillet with 1 T butter/ghee/virgin coconut oil & add egg mixture until the eggs begin to set on the bottom of the pan about 20 seconds. 

  6. Using a stainless steel spatula, gently lift edges of the omelet toward the middle of the pan, to let the uncooked part of the eggs flow toward the edges & bottom of the pan. Continue cooking for 2 minutes or when center appears light and spongy. 

  7. Sprinkle veggies (plus cheese if desired) over 1/2 of the omelet. Using spatula, gently fold plain egg side over the veggie side. Cook for 25 seconds on each side. 

  8. Slide the omelet out of the skillet and onto a plate

  9. Chop the omelet in thirds, top with avocado, and serve with your preferred sides. 

  10. This meal can keep you feeling energized and satisfied for hours & hours. Enjoy!