Watermelon POPS!
Ingredients
• ¼ seedless watermelon, cubed
• 1 cucumber, peeled and sliced
• 5 mint leaves
• ½ cup ice
Mix all ingredients in blender. Pour into Popsicle molds and freeze!
• ¼ seedless watermelon, cubed
• 1 cucumber, peeled and sliced
• 5 mint leaves
• ½ cup ice
Mix all ingredients in blender. Pour into Popsicle molds and freeze!
Watermelon Gazpacho
Ingredients:
• 4 cups chopped seedless watermelon
• 1 small salad cucumber, peeled, seeded and chopped
• 1/4 cup fresh basil, chopped well
• 2 TBSP champagne vinegar
• ¼ cup chopped white or red onion (optional)
• 1 clove minced garlic
• 1 TBSP olive oil
• ½ tsp sea salt
Directions:
Prepare all ingredients and place them all in a large bowl. Taking half of the bowl’s ingredients and using a mixer or food processor, blend half the mixture (you can make it chunky or smooth, depending on your preference). Transfer the blended mixture to another bowl. Blend the remaining half of the mixture, and add to the transferred bowl. Stores well covered in refrigerator for five days. Serve at room temperature or chilled. If you like, chop an additional small amount of the basil and sprinkle on top.
• 4 cups chopped seedless watermelon
• 1 small salad cucumber, peeled, seeded and chopped
• 1/4 cup fresh basil, chopped well
• 2 TBSP champagne vinegar
• ¼ cup chopped white or red onion (optional)
• 1 clove minced garlic
• 1 TBSP olive oil
• ½ tsp sea salt
Directions:
Prepare all ingredients and place them all in a large bowl. Taking half of the bowl’s ingredients and using a mixer or food processor, blend half the mixture (you can make it chunky or smooth, depending on your preference). Transfer the blended mixture to another bowl. Blend the remaining half of the mixture, and add to the transferred bowl. Stores well covered in refrigerator for five days. Serve at room temperature or chilled. If you like, chop an additional small amount of the basil and sprinkle on top.
Strawberry-Mango Chunky GuacamoleFrom Oh She Glows cookbook
Makes 3 cups
Ingredients:
• 2 medium avocados, pitted and diced
• 1/2 cup red onion, finely chopped
• 1 fresh mango, pitted, peeled and finely chopped
• 1 1/4 cups hulled strawberries, finely chopped
• 1/4 cup fresh cilantro leaves, roughly chopped
• 1 – 2 TBSP fresh lime juice
• Pinch of fine-grain sea salt
Directions:
Rinse and drain the chopped onion in a strainer to wash off the sulfurous compounds (this softens the taste of raw onion). Pour onion into medium mixing bowl, and add the diced avocados, chopped mango, strawberries, and cilantro. Pour in lime juice and sea salt; stir well. Serve chilled or at room temperature.
Great as a side dish to salmon or chicken.
Makes 3 cups
Ingredients:
• 2 medium avocados, pitted and diced
• 1/2 cup red onion, finely chopped
• 1 fresh mango, pitted, peeled and finely chopped
• 1 1/4 cups hulled strawberries, finely chopped
• 1/4 cup fresh cilantro leaves, roughly chopped
• 1 – 2 TBSP fresh lime juice
• Pinch of fine-grain sea salt
Directions:
Rinse and drain the chopped onion in a strainer to wash off the sulfurous compounds (this softens the taste of raw onion). Pour onion into medium mixing bowl, and add the diced avocados, chopped mango, strawberries, and cilantro. Pour in lime juice and sea salt; stir well. Serve chilled or at room temperature.
Great as a side dish to salmon or chicken.
Lemon Tahini Dressing
Ingredients:
• ½ cup tahini (Tahini is a creamy paste made of crushed sesame seeds. Look for it in store aisles with other nut butters or ethnic foods.)
• Juice of 1½ - 2 lemons
• 1-2 TBSP of water (to desired consistency)
Directions:
Mix all ingredients in medium bowl to creamy consistency. This dressing is so delicious! Use it on salads, vegetables, brown rice, soba noodles and/or beans!
• ½ cup tahini (Tahini is a creamy paste made of crushed sesame seeds. Look for it in store aisles with other nut butters or ethnic foods.)
• Juice of 1½ - 2 lemons
• 1-2 TBSP of water (to desired consistency)
Directions:
Mix all ingredients in medium bowl to creamy consistency. This dressing is so delicious! Use it on salads, vegetables, brown rice, soba noodles and/or beans!
Immune-Booster Onion Mushroom Soup
Ingredients:
• 5 yellow onions, thinly sliced
• 16 oz. mushrooms
• 1 tbsp olive oil or ghee
• 1 tsp sea salt
• ½ tsp dry mustard
• ½ tsp dried thyme
• 8 cups chicken or vegetable stock
• 2-3 tbsp gluten-free tamari sauce
• ¼ cup Mirin (Mirin is a type of rice wine, sweet in flavor. Look for it in the ethnic foods aisle.)
• ½ tsp white pepper
• ½ tsp black pepper
Directions:
1. Heat olive oil or ghee in a large pot over medium heat.
2. Add sliced onions, mushrooms and sea salt.
3. Sauté for 10 minutes, stirring occasionally.
4. Add mustard and thyme, stir to combine.
5. Cover pot, turn heat to low, and simmer for about 30-45 minutes.
6. Add chicken or vegetable stock.
7. Add remaining ingredients (tamari, Mirin and pepper) and allow to cook another 15 minutes.
8. Pour into soup bowls; serve hot.
• 5 yellow onions, thinly sliced
• 16 oz. mushrooms
• 1 tbsp olive oil or ghee
• 1 tsp sea salt
• ½ tsp dry mustard
• ½ tsp dried thyme
• 8 cups chicken or vegetable stock
• 2-3 tbsp gluten-free tamari sauce
• ¼ cup Mirin (Mirin is a type of rice wine, sweet in flavor. Look for it in the ethnic foods aisle.)
• ½ tsp white pepper
• ½ tsp black pepper
Directions:
1. Heat olive oil or ghee in a large pot over medium heat.
2. Add sliced onions, mushrooms and sea salt.
3. Sauté for 10 minutes, stirring occasionally.
4. Add mustard and thyme, stir to combine.
5. Cover pot, turn heat to low, and simmer for about 30-45 minutes.
6. Add chicken or vegetable stock.
7. Add remaining ingredients (tamari, Mirin and pepper) and allow to cook another 15 minutes.
8. Pour into soup bowls; serve hot.
Avocado, Red Pepper & Sunflower Seed Sauce
Ingredients:
• 1/4 cup fresh basil, torn into small pieces
• 1/2 cup sunflower seeds (unsalted)
• 1 – 2 garlic cloves, crushed and chopped
• 2 TBSP olive oil
• 1 ripe avocado, scooped
• ½ red bell pepper, cut into medium-sized pieces
• 2 TBSP fresh lemon juice
• sea salt, to taste
Directions:
Pulse all ingredients in a food processor until smooth. Use as a sauce over steamed broccoli, whole-wheat or gluten-free pasta, or pour over zucchini noodles - You can also make this chunkier to use as a dip for raw vegetables.
Pummus (Pumpkin Hummus!)
Ingredients:
* 2 TBSP tahini (sesame seed paste)
* Juice of one-half lemon
* 1 TBSP olive oil
* 1 tsp ground cumin
* ½ tsp sea salt
* ¼ tsp red pepper or chipotle pepper
* 1 15-ounce can pumpkin puree (NOT pumpkin PIE puree)
* 2 garlic cloves, chopped or minced
* 1 – 2 TBSP toasted pumpkin seeds (optional)
Directions:
Put first 8 ingredients into a food processor and process until smooth. Spoon hummus into a serving bowl, sprinkle with toasted pumpkin seeds (optional). Refrigerate or serve at room temperature. For dipping, pair with carrots, celery, sliced bell peppers, cucumber slices, or any of your favorite fresh vegetables.
* 2 TBSP tahini (sesame seed paste)
* Juice of one-half lemon
* 1 TBSP olive oil
* 1 tsp ground cumin
* ½ tsp sea salt
* ¼ tsp red pepper or chipotle pepper
* 1 15-ounce can pumpkin puree (NOT pumpkin PIE puree)
* 2 garlic cloves, chopped or minced
* 1 – 2 TBSP toasted pumpkin seeds (optional)
Directions:
Put first 8 ingredients into a food processor and process until smooth. Spoon hummus into a serving bowl, sprinkle with toasted pumpkin seeds (optional). Refrigerate or serve at room temperature. For dipping, pair with carrots, celery, sliced bell peppers, cucumber slices, or any of your favorite fresh vegetables.
Ingredients:
* 1 ½ cups walnuts
* 1 cup pitted dates
* 1 tsp vanilla
* 1/3 cup cacao powder
* ½ cup fresh mint
Directions:
Mix all ingredients together in food processor; pulse and then blend well. The mixture should have the consistency of peanut butter. Use a melon baller to form mixture into one-inch balls and place in mini muffin cups in a mini muffin tray (the tray just keeps them from sliding around as you fill the cups!). You can leave the mixture as a round ball or simply press mixture into halloween muffin cups.
Take out filled muffin cups and place them in a re-sealable storage container using wax paper in between layers; place in freezer for at least an hour. Serve cold or at room temperature. These are great to help you crowd out the Halloween candy!
* 1 ½ cups walnuts
* 1 cup pitted dates
* 1 tsp vanilla
* 1/3 cup cacao powder
* ½ cup fresh mint
Directions:
Mix all ingredients together in food processor; pulse and then blend well. The mixture should have the consistency of peanut butter. Use a melon baller to form mixture into one-inch balls and place in mini muffin cups in a mini muffin tray (the tray just keeps them from sliding around as you fill the cups!). You can leave the mixture as a round ball or simply press mixture into halloween muffin cups.
Take out filled muffin cups and place them in a re-sealable storage container using wax paper in between layers; place in freezer for at least an hour. Serve cold or at room temperature. These are great to help you crowd out the Halloween candy!
Banana Ghosts and Tiny Pumpkins
Serves 12
Perfect for a party, these treats are a great way to provide your kids with some healthy choices.
Ingredients:
• 6 bananas, peeled and cut in half horizontally
• 24 carob chips
• 12 tangerines or clementines, peeled
• 2 stalks celery, peeled and cut into 12 ½ inch pieces, and sliced thin (see picture)
Directions:
For the Banana Ghouls, place carob chips as “eyes” on the bananas, turning them into ghostly goodies! For the Tiny Pumpkins, insert one cut celery piece into the center of each clementine to make a party “pumpkin” treat. Serve on a large platter at room temperature!
Perfect for a party, these treats are a great way to provide your kids with some healthy choices.
Ingredients:
• 6 bananas, peeled and cut in half horizontally
• 24 carob chips
• 12 tangerines or clementines, peeled
• 2 stalks celery, peeled and cut into 12 ½ inch pieces, and sliced thin (see picture)
Directions:
For the Banana Ghouls, place carob chips as “eyes” on the bananas, turning them into ghostly goodies! For the Tiny Pumpkins, insert one cut celery piece into the center of each clementine to make a party “pumpkin” treat. Serve on a large platter at room temperature!
Grounded Smoothie
Ingredients:
1 cup almond milk
1 handful of spinach
1 serving of vanilla Vega protein shake
1 tsp of raw cacao
1 frozen banana
3 brazil nuts
2 pitted dates
1 tsp honey
sprinkle cinnamon
Directions:
Blend in Vitamix/blender. Enjoy!
1 cup almond milk
1 handful of spinach
1 serving of vanilla Vega protein shake
1 tsp of raw cacao
1 frozen banana
3 brazil nuts
2 pitted dates
1 tsp honey
sprinkle cinnamon
Directions:
Blend in Vitamix/blender. Enjoy!
Supergirl Sunrise
Makes 4 servings
Ingredients:
• 3-6 organic leaves of swiss chard
• 1 handful spinach
• 1 peeled organic cucumber
• 3 carrots
• 1 organic lemon
• ½ grapefruit
• 1 thin slice of ginger root (dime size)
• 1/2 green apple (optional)
• ½ orange (optional)
• 3 stalks of celery
Directions:
• Put ingredients through the juice one at a time. Celery and carrots help to push through the greens!
Ingredients:
• 3-6 organic leaves of swiss chard
• 1 handful spinach
• 1 peeled organic cucumber
• 3 carrots
• 1 organic lemon
• ½ grapefruit
• 1 thin slice of ginger root (dime size)
• 1/2 green apple (optional)
• ½ orange (optional)
• 3 stalks of celery
Directions:
• Put ingredients through the juice one at a time. Celery and carrots help to push through the greens!
Spring Salad
Ingredients:
• 3 green onions, roughly chopped
• 1/2 avocado, peeled and pitted
• 1/2 cup orange juice
• 1/8 teaspoon sea salt
• 1/8 teaspoon ground black pepper
• 3 ounces spring greens or mesclun mix
• 1 cup sliced fresh strawberries
• 1/2 pound asparagus
• 1 cup chickpeas, rinsed and drained
• 1/2 cup pistachio nuts, shelled
Optional- 3-5 oz of lean protein
Directions:
• Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing. In a large bowl, toss greens, strawberries, asparagus, chickpeas and pistachio nuts together. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated. I like to add a chicken breast to my salad- but make this your own :)
• 3 green onions, roughly chopped
• 1/2 avocado, peeled and pitted
• 1/2 cup orange juice
• 1/8 teaspoon sea salt
• 1/8 teaspoon ground black pepper
• 3 ounces spring greens or mesclun mix
• 1 cup sliced fresh strawberries
• 1/2 pound asparagus
• 1 cup chickpeas, rinsed and drained
• 1/2 cup pistachio nuts, shelled
Optional- 3-5 oz of lean protein
Directions:
• Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing. In a large bowl, toss greens, strawberries, asparagus, chickpeas and pistachio nuts together. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated. I like to add a chicken breast to my salad- but make this your own :)
Spring Smoothie
Ingredients:
* 2 cups leafy greens: Swiss Chard, Kale or Spinach
* 2 cups Coconut or Almond Milk
* 1 frozen banana
* 1 cup fresh or frozen pineapple
* 1 cup frozen mango
* 1 Tablespoon of Chia seeds
Directions:
1. Blend leafy greens and coconut/ almond milk
2. Add banana, pineapple and mango
3. Blend to desired consistency
Enjoy!
* 2 cups leafy greens: Swiss Chard, Kale or Spinach
* 2 cups Coconut or Almond Milk
* 1 frozen banana
* 1 cup fresh or frozen pineapple
* 1 cup frozen mango
* 1 Tablespoon of Chia seeds
Directions:
1. Blend leafy greens and coconut/ almond milk
2. Add banana, pineapple and mango
3. Blend to desired consistency
Enjoy!
Garlic Lemon Mushroom Chicken
Ingredients:
• 4 organic boneless, skinless chicken breasts
• Juice of 1 lemon
• 2 TBSP grated lemon rind
• 3 cloves garlic, minced
• 2 tsp fresh rosemary
• 2 TBSP olive oil
• 2 TBSP shoyu/tamari (low sodium soy sauce)
• 4 onion slices
• ½ carton of mushrooms (optional)
• sea salt & black pepper to taste
• 1 TBSP fresh parsley
• aluminum foil
Directions:
1. Tear off 4 large sheets of aluminum foil.
2. Combine in a food processor/blender: lemon, garlic, rosemary, and shoyu.
3. Spray olive oil with a pump spray, or brush olive oil onto aluminum sheets.
4. Place chicken in center of foil, brush with lemon garlic mixture and sprinkle with sea salt and pepper, to taste.
5. Spread onion, parsley and mushrooms over chicken.
6. Fold up aluminum into a loose square packet and crimp edges tightly to seal well. Place in a shallow baking dish.
7. Bake at 350 degrees for about 50-60 minutes; use thermometer to check for doneness.
Double the recipe to use in a variety of meal options throughout the week!
• 4 organic boneless, skinless chicken breasts
• Juice of 1 lemon
• 2 TBSP grated lemon rind
• 3 cloves garlic, minced
• 2 tsp fresh rosemary
• 2 TBSP olive oil
• 2 TBSP shoyu/tamari (low sodium soy sauce)
• 4 onion slices
• ½ carton of mushrooms (optional)
• sea salt & black pepper to taste
• 1 TBSP fresh parsley
• aluminum foil
Directions:
1. Tear off 4 large sheets of aluminum foil.
2. Combine in a food processor/blender: lemon, garlic, rosemary, and shoyu.
3. Spray olive oil with a pump spray, or brush olive oil onto aluminum sheets.
4. Place chicken in center of foil, brush with lemon garlic mixture and sprinkle with sea salt and pepper, to taste.
5. Spread onion, parsley and mushrooms over chicken.
6. Fold up aluminum into a loose square packet and crimp edges tightly to seal well. Place in a shallow baking dish.
7. Bake at 350 degrees for about 50-60 minutes; use thermometer to check for doneness.
Double the recipe to use in a variety of meal options throughout the week!
Quick & Easy Lemon Artichoke Soup
Ingredients:
• 64 oz. chicken or vegetable broth – organic or homemade
• Juice of 1 lemon
• 4-6 artichoke hearts – water-packed, chopped
• ½ package of mushrooms, chopped
• 6 chopped asparagus - optional
• 1 egg
• 1 cooked chicken breast chopped or torn – optional
• 1/3 cup of cooked brown rice
Directions:
1. Heat broth in a large pot to simmering.
2. Add chopped artichokes, uncooked mushrooms and asparagus.
3. In a medium sized bowl, beat the egg and add the lemon juice. Slowly pour ½ cup of the hot broth into the egg mixture and stir. Then slowly pour the egg mixture back into the pot and stir into the soup.
4. If you are using the chicken and cooked rice, add now.
6. Simmer 10 - 15 minutes and serve hot.
Can be stored in refrigerator for 5 days; in freezer one month. Makes enough to cook once, eat twice or more – or share!
• 64 oz. chicken or vegetable broth – organic or homemade
• Juice of 1 lemon
• 4-6 artichoke hearts – water-packed, chopped
• ½ package of mushrooms, chopped
• 6 chopped asparagus - optional
• 1 egg
• 1 cooked chicken breast chopped or torn – optional
• 1/3 cup of cooked brown rice
Directions:
1. Heat broth in a large pot to simmering.
2. Add chopped artichokes, uncooked mushrooms and asparagus.
3. In a medium sized bowl, beat the egg and add the lemon juice. Slowly pour ½ cup of the hot broth into the egg mixture and stir. Then slowly pour the egg mixture back into the pot and stir into the soup.
4. If you are using the chicken and cooked rice, add now.
6. Simmer 10 - 15 minutes and serve hot.
Can be stored in refrigerator for 5 days; in freezer one month. Makes enough to cook once, eat twice or more – or share!
DIY Trail Mix
Ingredients:
• 1 cup whole or sliced raw almonds
• 1 cup raw walnut pieces
• ½ cup raw sunflower seeds
• ½ - 1 cup goji berries, dried raisins OR dried cranberries – no sugar added
• 2 TBSP unsweetened coconut flakes
• 1 TBSP dried ginger
• 1 tsp cayenne pepper (optional) -- if you like a “sweet and spicy” flavor!
You can substitute other raw healthy nuts, such as Brazil nuts, filberts, cashews – it’s YOUR trail mix! The key is to avoid ingredients loaded with sugar or unhealthy carbs.
Directions:
Combine all ingredients into a large bowl or zip bag; shake well. Pour into smaller containers for an on-the-go snack to take on your walks, hikes, or even in carpool line!
Makes 5 – 7 servings.
• 1 cup whole or sliced raw almonds
• 1 cup raw walnut pieces
• ½ cup raw sunflower seeds
• ½ - 1 cup goji berries, dried raisins OR dried cranberries – no sugar added
• 2 TBSP unsweetened coconut flakes
• 1 TBSP dried ginger
• 1 tsp cayenne pepper (optional) -- if you like a “sweet and spicy” flavor!
You can substitute other raw healthy nuts, such as Brazil nuts, filberts, cashews – it’s YOUR trail mix! The key is to avoid ingredients loaded with sugar or unhealthy carbs.
Directions:
Combine all ingredients into a large bowl or zip bag; shake well. Pour into smaller containers for an on-the-go snack to take on your walks, hikes, or even in carpool line!
Makes 5 – 7 servings.
Spring Salad-in-a-Jar
Ingredients:
1. ½ cup fresh spinach leaves, torn into one-inch pieces
2. ½ cup kale, torn into one-inch pieces
3. 1 small tomato, chopped
4. ¾ cup chopped salmon, egg OR chicken breast (optional)
5. ½ cup black beans or pinto beans (rinsed and drained) (optional)
6. ¼ cup chopped red or yellow bell pepper
7. ¼ cup chopped or shredded carrots
8. ½ avocado, cubed
9. 1 handful raw walnuts
You will need one portable container, such as a Mason jar (approx. 3-cup capacity)
Dressing
• 2 tsp rice vinegar
• Juice of ½ a lemon
• 3 Tbsp extra virgin olive oil
Directions:
Layer ingredients 1 through 8 into the portable food container, beginning with the first ingredient listed. As you add each layer, gently smooth the food layer with the back of a spoon. Top with walnuts and secure with container top. In a separate portable food container or plastic zip bag, mix the dressing ingredients. When you are ready to eat, remove salad lid, sprinkle in dressing, replace lid and gently shake. Eat layer by layer or stir to mix.
1. ½ cup fresh spinach leaves, torn into one-inch pieces
2. ½ cup kale, torn into one-inch pieces
3. 1 small tomato, chopped
4. ¾ cup chopped salmon, egg OR chicken breast (optional)
5. ½ cup black beans or pinto beans (rinsed and drained) (optional)
6. ¼ cup chopped red or yellow bell pepper
7. ¼ cup chopped or shredded carrots
8. ½ avocado, cubed
9. 1 handful raw walnuts
You will need one portable container, such as a Mason jar (approx. 3-cup capacity)
Dressing
• 2 tsp rice vinegar
• Juice of ½ a lemon
• 3 Tbsp extra virgin olive oil
Directions:
Layer ingredients 1 through 8 into the portable food container, beginning with the first ingredient listed. As you add each layer, gently smooth the food layer with the back of a spoon. Top with walnuts and secure with container top. In a separate portable food container or plastic zip bag, mix the dressing ingredients. When you are ready to eat, remove salad lid, sprinkle in dressing, replace lid and gently shake. Eat layer by layer or stir to mix.
Kale, Escarole, White Bean & Sweet Potato Soup
Ingredients:
• 2 TBSP olive oil
• 1 small finely chopped onion
• 6 garlic cloves, minced
• 2 leeks (white and light green parts) rinsed and chopped
• 1/2 bunch of washed and torn kale
• 1/2 bunch of washed and torn escarole
• 1 (15-oz.) can no-salt-added Cannellini beans rinsed and drained
• 1 small sweet potato
• 8 cups vegetable/chicken broth
• 2 fresh sprigs rosemary
• 2 fresh thyme sprigs
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
Directions:
• Preheat oven to 325. Place chopped sweet potato in a shallow roasting pan that has been sprayed with olive oil. Drizzle with olive oil, sprinkle with sea salt. Roast for about 20 minutes until soft.
• Heat olive oil in a heavy large pot over medium heat. Add the onion, garlic and leeks and saute until the onions are translucent and fragrant.
• Add the kale and saute´ about 2 minutes. Add the escarole and saute´ another 2 minutes until the kale and escarole are both wilted. Add a pinch of salt.
• Add the broth, and beans and cover and simmer until the beans are heated through, about 5 minutes.
• Add the roasted sweet potato/butternut squash. Season with rosemary and thyme, salt and pepper, to taste.
• 2 TBSP olive oil
• 1 small finely chopped onion
• 6 garlic cloves, minced
• 2 leeks (white and light green parts) rinsed and chopped
• 1/2 bunch of washed and torn kale
• 1/2 bunch of washed and torn escarole
• 1 (15-oz.) can no-salt-added Cannellini beans rinsed and drained
• 1 small sweet potato
• 8 cups vegetable/chicken broth
• 2 fresh sprigs rosemary
• 2 fresh thyme sprigs
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
Directions:
• Preheat oven to 325. Place chopped sweet potato in a shallow roasting pan that has been sprayed with olive oil. Drizzle with olive oil, sprinkle with sea salt. Roast for about 20 minutes until soft.
• Heat olive oil in a heavy large pot over medium heat. Add the onion, garlic and leeks and saute until the onions are translucent and fragrant.
• Add the kale and saute´ about 2 minutes. Add the escarole and saute´ another 2 minutes until the kale and escarole are both wilted. Add a pinch of salt.
• Add the broth, and beans and cover and simmer until the beans are heated through, about 5 minutes.
• Add the roasted sweet potato/butternut squash. Season with rosemary and thyme, salt and pepper, to taste.
Chocolate Chip Banana Muffins – (gluten-free)
You will need a mini muffin tray and mini muffin papers.
Ingredients:
• 1 ripe banana, mashed
• 1 cup walnuts or pecans, chopped
• Simple Mills Gluten-Free Banana Muffin Mix
• Simple Mills Gluten-Free Chocolate Chip Cookie Mix
Directions:
In a large bowl, combine BOTH the Banana Muffin mix and the Chocolate Chip Cookie mix as directed. Add banana and nuts. Mix thoroughly. Use a melon-baller to scoop out mixture and place in paper mini muffin cups. Bake as directed according to the Simple Mills mixes. Serve warm or store in a re-sealable storage container in the freezer or refrigerator.
Ingredients:
• 1 ripe banana, mashed
• 1 cup walnuts or pecans, chopped
• Simple Mills Gluten-Free Banana Muffin Mix
• Simple Mills Gluten-Free Chocolate Chip Cookie Mix
Directions:
In a large bowl, combine BOTH the Banana Muffin mix and the Chocolate Chip Cookie mix as directed. Add banana and nuts. Mix thoroughly. Use a melon-baller to scoop out mixture and place in paper mini muffin cups. Bake as directed according to the Simple Mills mixes. Serve warm or store in a re-sealable storage container in the freezer or refrigerator.
Chocolate-Mint Fudge
You will need a mini muffin tin and mini muffin papers.
Ingredients:
* 1 ½ cups walnuts
* 1 cup pitted dates
* 1 tsp vanilla
* 1/3 cup cacao powder
* ½ cup fresh mint
Directions:
Mix all ingredients in food processor, pulse and then blend well. The mixture should have the consistency of peanut butter. Use a melon baller to scoop out mixture and form into one-inch balls; place in mini muffin paper cups. (I place the paper cups in a mini muffin tray so they don’t slide around.) Leave as a round ball or simply press mixture into muffin cup (not as pretty but less fuss).
Remove muffin cups from tray and place in a re-sealable storage container using wax paper in between layers; store in freezer for at least one hour. Remove and serve cold or at room temperature.
These are great for a pre-workout energy bite, to bring to a holiday party and to crowd-out holiday candy!
*Note: if you are reducing caffeine for a better night’s sleep, remember that cacao has caffeine. If you do eat a piece of the fudge, do so earlier in the day!
Ingredients:
* 1 ½ cups walnuts
* 1 cup pitted dates
* 1 tsp vanilla
* 1/3 cup cacao powder
* ½ cup fresh mint
Directions:
Mix all ingredients in food processor, pulse and then blend well. The mixture should have the consistency of peanut butter. Use a melon baller to scoop out mixture and form into one-inch balls; place in mini muffin paper cups. (I place the paper cups in a mini muffin tray so they don’t slide around.) Leave as a round ball or simply press mixture into muffin cup (not as pretty but less fuss).
Remove muffin cups from tray and place in a re-sealable storage container using wax paper in between layers; store in freezer for at least one hour. Remove and serve cold or at room temperature.
These are great for a pre-workout energy bite, to bring to a holiday party and to crowd-out holiday candy!
*Note: if you are reducing caffeine for a better night’s sleep, remember that cacao has caffeine. If you do eat a piece of the fudge, do so earlier in the day!
Protein Bars with Pumpkin Spice
Ingredients:
• 1 cup toasted pumpkin seeds (for garnish)
• ½ cup sesame seeds
• 1 TBSP raw honey
• ¼ cup raw cashews
• 1 cup dates, pitted and chopped
• 2 TBSP unsweetened coconut
• 1 tsp plain almond milk
• ½ cup plain or vanilla plant-based protein powder (i.e. Vega or Sun Warrior brands)
• 1 teaspoon ground cinnamon
• ½ teaspoon each ground nutmeg, clove, ginger, allspice
• ¼ to ½ cup pumpkin puree, canned (no sugar added) or fresh
• 2 TBSP raw pumpkin seeds
Directions:
To make the garnish, lay the pumpkin seeds on a cookie sheet in single layer; bake at 350o F for 5 minutes or until toasted light brown. Remove from oven and scoop into a bowl; set aside. To make the bars, begin by blending just the sesame seeds and raw honey in a food processor until smooth; set aside in small bowl. Next, put all remaining ingredients in the food processor and combine until chunky-smooth. Place in medium bowl and mix in the sesame-honey mixture; combine until well-blended. Line an 8x8 glass baking dish with parchment paper OR coat lightly with coconut oil. Spoon the batter into the baking dish. If too sticky, add a small amount of water, less than a teaspoon at a time. Keep the batter thick, not runny! Press the top of the batter with the roasted pumpkin seed garnish. Freeze for 2-3 hours or until solid. Remove and cut into 16 mini bars and serve cold.
• 1 cup toasted pumpkin seeds (for garnish)
• ½ cup sesame seeds
• 1 TBSP raw honey
• ¼ cup raw cashews
• 1 cup dates, pitted and chopped
• 2 TBSP unsweetened coconut
• 1 tsp plain almond milk
• ½ cup plain or vanilla plant-based protein powder (i.e. Vega or Sun Warrior brands)
• 1 teaspoon ground cinnamon
• ½ teaspoon each ground nutmeg, clove, ginger, allspice
• ¼ to ½ cup pumpkin puree, canned (no sugar added) or fresh
• 2 TBSP raw pumpkin seeds
Directions:
To make the garnish, lay the pumpkin seeds on a cookie sheet in single layer; bake at 350o F for 5 minutes or until toasted light brown. Remove from oven and scoop into a bowl; set aside. To make the bars, begin by blending just the sesame seeds and raw honey in a food processor until smooth; set aside in small bowl. Next, put all remaining ingredients in the food processor and combine until chunky-smooth. Place in medium bowl and mix in the sesame-honey mixture; combine until well-blended. Line an 8x8 glass baking dish with parchment paper OR coat lightly with coconut oil. Spoon the batter into the baking dish. If too sticky, add a small amount of water, less than a teaspoon at a time. Keep the batter thick, not runny! Press the top of the batter with the roasted pumpkin seed garnish. Freeze for 2-3 hours or until solid. Remove and cut into 16 mini bars and serve cold.
Green Bean Un- Casserole
8 Servings
Ingredients:
• 2 pounds fresh green beans, washed and trimmed
• 2 TBSP olive oil or walnut oil
• 2 TBSP minced garlic
• 1 cup chopped walnuts
• 2 TBSP minced fresh parsley
• ¼ tsp ground black pepper
• 1/8 tsp (or to taste) sea salt
Directions:
▪ Place walnuts on ungreased baking sheet and bake 7 minutes at 350o F until lightly toasted.
▪ Place beans, garlic and 1 TBSP in storage bag and shake to coat beans in oil and garlic.
▪ Sauté beans and garlic in remaining oil, 5 minutes, until crispy-tender.
▪ Place in deep serving dish; season with salt and pepper.
▪ Sprinkle with chopped walnuts and parsley, toss well before serving.
Ingredients:
• 2 pounds fresh green beans, washed and trimmed
• 2 TBSP olive oil or walnut oil
• 2 TBSP minced garlic
• 1 cup chopped walnuts
• 2 TBSP minced fresh parsley
• ¼ tsp ground black pepper
• 1/8 tsp (or to taste) sea salt
Directions:
▪ Place walnuts on ungreased baking sheet and bake 7 minutes at 350o F until lightly toasted.
▪ Place beans, garlic and 1 TBSP in storage bag and shake to coat beans in oil and garlic.
▪ Sauté beans and garlic in remaining oil, 5 minutes, until crispy-tender.
▪ Place in deep serving dish; season with salt and pepper.
▪ Sprinkle with chopped walnuts and parsley, toss well before serving.
Spicy Sweet Potatoes
Serves 4
Ingredients:
o 1 ½ pounds sweet potatoes or yams, peeled and cut into 1-inch pieces
o 1 small red onion, peeled and chopped
o 2 TBSP extra-virgin olive oil
o 1 to 1 ½ tsp chili pepper
o 4 gloves garlic, chopped fine
Directions:
Heat oven to 400o. Place the prepared potatoes (or yams) and onions in a reusable plastic bag. Drizzle in the olive oil. Shake bag to coat vegetables well. Next, spread the vegetables into a glass baking dish in one layer; sprinkle evenly with the chili powder. Cover with foil and roast for 35 minutes. Remove the foil, carefully add the chopped garlic evenly, then cook for 10-15 minutes, stirring until the vegetables are tender and lightly browned. Serve warm.
Ingredients:
o 1 ½ pounds sweet potatoes or yams, peeled and cut into 1-inch pieces
o 1 small red onion, peeled and chopped
o 2 TBSP extra-virgin olive oil
o 1 to 1 ½ tsp chili pepper
o 4 gloves garlic, chopped fine
Directions:
Heat oven to 400o. Place the prepared potatoes (or yams) and onions in a reusable plastic bag. Drizzle in the olive oil. Shake bag to coat vegetables well. Next, spread the vegetables into a glass baking dish in one layer; sprinkle evenly with the chili powder. Cover with foil and roast for 35 minutes. Remove the foil, carefully add the chopped garlic evenly, then cook for 10-15 minutes, stirring until the vegetables are tender and lightly browned. Serve warm.
Puree of White Bean and Celery Root Soup
Celery root is NOT the bottom of celery stalks! It's a type of celery, grown as a root vegetable, about the size of a large potato (but uglier! - see photo). Celery root is rich in potassium, which can help normalize blood pressure and protect against bone loss, and is energetically grounding.
I’ve included this soup recipe because it has a double dose of potassium with its celery root and beans! Beans are a high-quality, plant-based protein. In addition to potassium, they are rich in iron, B vitamins and fiber. This soup is thick, creamy (without adding cream!), tasty, satisfying, and oh-so-good for you!
Ingredients:
o 2 TBSP olive oil
o 1 celery root, peeled and chopped
o 2 cans of white Cannellini beans
o 1 ½ quarts water
o Juice of 1 lemon
o 3 scallions, chopped
o 1 tsp sea salt
o Sea salt and pepper to taste
Directions:
In a large soup pot, heat olive oil over medium heat. Add the chopped celery root and sauté for 10 minutes or until it starts to brown. Rinse beans thoroughly and add to pot of sautéed celery root. Add the water and 1 tsp of sea salt to the mixture, and bring to a boil. Reduce heat and simmer for 30 minutes.
At 30 minutes, blend soup with an immersion stick blender until smooth and creamy. Add the juice of one lemon, sea salt and pepper to taste, and continue blending. Top with chopped scallions
I’ve included this soup recipe because it has a double dose of potassium with its celery root and beans! Beans are a high-quality, plant-based protein. In addition to potassium, they are rich in iron, B vitamins and fiber. This soup is thick, creamy (without adding cream!), tasty, satisfying, and oh-so-good for you!
Ingredients:
o 2 TBSP olive oil
o 1 celery root, peeled and chopped
o 2 cans of white Cannellini beans
o 1 ½ quarts water
o Juice of 1 lemon
o 3 scallions, chopped
o 1 tsp sea salt
o Sea salt and pepper to taste
Directions:
In a large soup pot, heat olive oil over medium heat. Add the chopped celery root and sauté for 10 minutes or until it starts to brown. Rinse beans thoroughly and add to pot of sautéed celery root. Add the water and 1 tsp of sea salt to the mixture, and bring to a boil. Reduce heat and simmer for 30 minutes.
At 30 minutes, blend soup with an immersion stick blender until smooth and creamy. Add the juice of one lemon, sea salt and pepper to taste, and continue blending. Top with chopped scallions
Cilantro Coconut Quinoa Seafood
Ingredients:
• 1 pound seafood, such as salmon, tilapia and/or shrimp (peeled and deveined).
• 1 cup of cooked quinoa
• 1 onion, chopped
• 3-4 garlic cloves, minced or chopped
• 1 TBSP coconut oil
• 1 cup canned coconut milk
• 4 cups water or chicken broth
• ½ cup cilantro
• 1 14 oz. can diced tomatoes
• 1 lemon, juiced
• Dash of cayenne pepper
• ½ TBSP sea salt
• 3 chopped scallions
• 1 lime (for garnish)
Directions:
Cut fish/shrimp into bite size pieces and chop onion, garlic and cilantro. Set aside. Add coconut oil to a medium-sized pot and turn on burner to high. Add in the garlic and onions and reduce heat to medium. Once the onions start to become translucent add the coconut milk and seafood and cook on medium for about 5 minutes. Next, add the water, lemon juice, dash of cayenne pepper, and sea salt. Let cook for about 10 more minutes. Add the tomatoes and cooked quinoa reduce heat to low, and simmer for about 5 minutes. Check fish to be sure it’s cooked through. Then turn off the stove and add the cilantro and scallions. Garnish each bowl with a slice of lime. Serve warm. Can be stored covered in refrigerator – it’s even better the next day!
• 1 pound seafood, such as salmon, tilapia and/or shrimp (peeled and deveined).
• 1 cup of cooked quinoa
• 1 onion, chopped
• 3-4 garlic cloves, minced or chopped
• 1 TBSP coconut oil
• 1 cup canned coconut milk
• 4 cups water or chicken broth
• ½ cup cilantro
• 1 14 oz. can diced tomatoes
• 1 lemon, juiced
• Dash of cayenne pepper
• ½ TBSP sea salt
• 3 chopped scallions
• 1 lime (for garnish)
Directions:
Cut fish/shrimp into bite size pieces and chop onion, garlic and cilantro. Set aside. Add coconut oil to a medium-sized pot and turn on burner to high. Add in the garlic and onions and reduce heat to medium. Once the onions start to become translucent add the coconut milk and seafood and cook on medium for about 5 minutes. Next, add the water, lemon juice, dash of cayenne pepper, and sea salt. Let cook for about 10 more minutes. Add the tomatoes and cooked quinoa reduce heat to low, and simmer for about 5 minutes. Check fish to be sure it’s cooked through. Then turn off the stove and add the cilantro and scallions. Garnish each bowl with a slice of lime. Serve warm. Can be stored covered in refrigerator – it’s even better the next day!
Salmon with Red and Orange Vegetables
Ingredients:
Serves 2-3
• 2 King salmon (wild) fillets, washed and patted dry, skin on
• 1/2 butternut squash, peeled and cut into cubes
• 6 garlic cloves, peeled and chopped small or minced
• 1 red pepper, chopped
• 1 bunch kale, chopped or torn into small pieces
• ½ cup of vegetable stock
• 2 to 3 TBSP extra virgin olive oil
• 2 TBSP fresh-squeezed lemon juice
• 2 TBSP water
• Sea salt and pepper to taste
Directions:
Place cubed butternut squash and chopped garlic in a plastic zip bag with 1 TBSP olive oil; close tightly and shake/massage bag until all cubes are well covered with oil and garlic is evenly dispersed. Pour into a glass baking dish and cover; bake at 350 degrees for 20 minutes, until squash breaks easily when pierced with a fork. Keep covered and set aside.
Meanwhile, pour 1 tablespoon olive oil into medium sauté pan. Add chopped red peppers and kale. Sauté on medium, stirring until tender, about 10 minutes. Remove from pan and add the cooked pepper and kale to the butternut squash/garlic dish, re-cover and keep warm.
Meanwhile, pat dry the salmon very well to prepare for grilling or sautéing. For sautéing: Add 1 TBSP olive oil to clean pan and pre-heat on medium-high until oil is hot. Add the salmon fillets to the pan, skin side down, and immediately reduce the heat to medium-low. Sprinkle the salmon with a dash of salt and pepper. Halfway through cooking, add 2 TBSP lemon juice and 1-2 TBSP water. Cook on medium-low until salmon is light pink inside.
When done, place the salmon fillets on a platter; drain the vegetables and place them around the salmon. Serve warm. Enjoy!
Serves 2-3
• 2 King salmon (wild) fillets, washed and patted dry, skin on
• 1/2 butternut squash, peeled and cut into cubes
• 6 garlic cloves, peeled and chopped small or minced
• 1 red pepper, chopped
• 1 bunch kale, chopped or torn into small pieces
• ½ cup of vegetable stock
• 2 to 3 TBSP extra virgin olive oil
• 2 TBSP fresh-squeezed lemon juice
• 2 TBSP water
• Sea salt and pepper to taste
Directions:
Place cubed butternut squash and chopped garlic in a plastic zip bag with 1 TBSP olive oil; close tightly and shake/massage bag until all cubes are well covered with oil and garlic is evenly dispersed. Pour into a glass baking dish and cover; bake at 350 degrees for 20 minutes, until squash breaks easily when pierced with a fork. Keep covered and set aside.
Meanwhile, pour 1 tablespoon olive oil into medium sauté pan. Add chopped red peppers and kale. Sauté on medium, stirring until tender, about 10 minutes. Remove from pan and add the cooked pepper and kale to the butternut squash/garlic dish, re-cover and keep warm.
Meanwhile, pat dry the salmon very well to prepare for grilling or sautéing. For sautéing: Add 1 TBSP olive oil to clean pan and pre-heat on medium-high until oil is hot. Add the salmon fillets to the pan, skin side down, and immediately reduce the heat to medium-low. Sprinkle the salmon with a dash of salt and pepper. Halfway through cooking, add 2 TBSP lemon juice and 1-2 TBSP water. Cook on medium-low until salmon is light pink inside.
When done, place the salmon fillets on a platter; drain the vegetables and place them around the salmon. Serve warm. Enjoy!
Grilled Artichoke
Ingredients:
▪ 2 lemons
▪ 4 large artichokes
▪ 1 TBSP extra-virgin olive oil
▪ 1/4 tsp salt
▪ Freshly ground pepper, to taste
Directions:
To prepare artichokes: Fill a Dutch oven or large pot with water; add the juice of 1 lemon. Trim leaves from the top of an artichoke. Remove the outer layer(s) of leaves from the stem end and snip all remaining spiky tips from the outer leaves.
Trim an inch off the bottom of the stem. As each artichoke is prepared, drop it into the lemon water to prevent it from turning brown.
When all the artichokes are prepared, cover the pan/pot and bring to a boil. Boil until the base of the stem can be easily pierced with a fork, 12 to 15 minutes. Transfer to a cutting board and let stand until cool enough to handle, about 10 minutes.
Meanwhile, preheat grill to medium. Slice the artichokes in half lengthwise. Scoop out the choke and first few inner layers in the center until the bottom is revealed.
Brush each half with oil and sprinkle with salt and pepper. Grill the artichokes until tender and lightly charred, about 5 minutes per side.
Transfer to a serving platter, squeeze half a lemon over them and garnish with the remaining lemon half cut into 4 wedges.
Serve warm, at room temperature or chilled.
▪ 2 lemons
▪ 4 large artichokes
▪ 1 TBSP extra-virgin olive oil
▪ 1/4 tsp salt
▪ Freshly ground pepper, to taste
Directions:
To prepare artichokes: Fill a Dutch oven or large pot with water; add the juice of 1 lemon. Trim leaves from the top of an artichoke. Remove the outer layer(s) of leaves from the stem end and snip all remaining spiky tips from the outer leaves.
Trim an inch off the bottom of the stem. As each artichoke is prepared, drop it into the lemon water to prevent it from turning brown.
When all the artichokes are prepared, cover the pan/pot and bring to a boil. Boil until the base of the stem can be easily pierced with a fork, 12 to 15 minutes. Transfer to a cutting board and let stand until cool enough to handle, about 10 minutes.
Meanwhile, preheat grill to medium. Slice the artichokes in half lengthwise. Scoop out the choke and first few inner layers in the center until the bottom is revealed.
Brush each half with oil and sprinkle with salt and pepper. Grill the artichokes until tender and lightly charred, about 5 minutes per side.
Transfer to a serving platter, squeeze half a lemon over them and garnish with the remaining lemon half cut into 4 wedges.
Serve warm, at room temperature or chilled.
Frozen Banana Ice Cream
Ingredients:
• 2 – 8 Ripe bananas (depending on number of servings), peeled, cut into chunks and frozen overnight (6-8 hours)
Directions:
Remove bananas from the freezer and thaw 5-10 minutes. Put bananas in a food processor or blender and puree until you achieve a thick, soft-serve ice-cream consistency.
That’s it! Seriously! Serve immediately
Toppings – it’s always good to have options!
• Top with *Cacao Chocolate
• Top with crunchy Cacao nibs
• Top with fresh goji berries
• Top with ½ cup of roasted walnuts (heat in oven on cookie sheet for about 5 - 10 minutes. Watch them so they don’t burn!)
• Sprinkle cinnamon
• Drizzle ½ tsp maple syrup
• Drizzle vanilla extract
• Add frozen blueberries/strawberries/raspberries/blackberries or any kind of frozen fruit you like
Cacao Chocolate sauce:
• 4 heaping tablespoons of Cacao powder
• 3 tablespoons of agave nectar
• 1 teaspoon of coconut oil
Mix ingredients together until it forms your desired consistency for chocolate sauce.
• 2 – 8 Ripe bananas (depending on number of servings), peeled, cut into chunks and frozen overnight (6-8 hours)
Directions:
Remove bananas from the freezer and thaw 5-10 minutes. Put bananas in a food processor or blender and puree until you achieve a thick, soft-serve ice-cream consistency.
That’s it! Seriously! Serve immediately
Toppings – it’s always good to have options!
• Top with *Cacao Chocolate
• Top with crunchy Cacao nibs
• Top with fresh goji berries
• Top with ½ cup of roasted walnuts (heat in oven on cookie sheet for about 5 - 10 minutes. Watch them so they don’t burn!)
• Sprinkle cinnamon
• Drizzle ½ tsp maple syrup
• Drizzle vanilla extract
• Add frozen blueberries/strawberries/raspberries/blackberries or any kind of frozen fruit you like
Cacao Chocolate sauce:
• 4 heaping tablespoons of Cacao powder
• 3 tablespoons of agave nectar
• 1 teaspoon of coconut oil
Mix ingredients together until it forms your desired consistency for chocolate sauce.
Watermelon Gazpacho
From Eating Well Magazine
“A sweet-and-savory chilled soup, perfect on a hot night.”
Serves 6
Ingredients
8 cups finely diced seedless watermelon, (about 6 pounds)
1 medium cucumber, peeled, seeded and finely diced
1/2 red bell pepper, finely diced
1/4 cup chopped fresh basil
1/4 cup chopped flat-leaf parsley
3 Tbsp red-wine vinegar
2 Tbsp minced shallot
2 Tbsp extra-virgin olive oil
3/4 tsp sea salt or to taste
Directions
Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Puree another 3 cups and add to the bowl. Stir in the remaining diced mixture. Serve at room temperature or chilled.
“A sweet-and-savory chilled soup, perfect on a hot night.”
Serves 6
Ingredients
8 cups finely diced seedless watermelon, (about 6 pounds)
1 medium cucumber, peeled, seeded and finely diced
1/2 red bell pepper, finely diced
1/4 cup chopped fresh basil
1/4 cup chopped flat-leaf parsley
3 Tbsp red-wine vinegar
2 Tbsp minced shallot
2 Tbsp extra-virgin olive oil
3/4 tsp sea salt or to taste
Directions
Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Puree another 3 cups and add to the bowl. Stir in the remaining diced mixture. Serve at room temperature or chilled.
Watermelon Salad
From Athens, Georgia chef, Hugh Acheson
Serves 6
Ingredients
½ to 1 cup olive oil
2 Tbsp fresh lime juice
2 Tbsp champagne vinegar
2 tsp chopped fresh thyme
1 small shallot, minced
1 Serrano chili pepper, stemmed and sliced or chopped
Salt to taste
1 small seedless watermelon
1/3 lb block of feta cheese, sliced into 1/8″ slices (about 12 slices) *optional
1 bunch arugula, washed and drained
Directions
In a jar or salad bottle with a tight-fitting lid, combine olive oil, lime juice, champagne vinegar, thyme, shallot, and Serrano pepper. Shake well. Season dressing with salt to taste; chill in refrigerator. Meanwhile, slice watermelon into 3″ squares, about ¼-inch thick. On small salad plates, begin to assemble each serving of the salad. To assemble, place one slice of watermelon on the plate; next, layer one slice of feta on top of the first watermelon slice. Repeat, layering another watermelon slice and then one more feta slice. End with a final watermelon slice on top. Place about one handful of arugula on the plate, encircling the stacked watermelon/feta. Drizzle the stack and the arugula with the vinaigrette and garnish with a few slices of Serrano pepper. Chill for 15 minutes or serve immediately.
Serves 6
Ingredients
½ to 1 cup olive oil
2 Tbsp fresh lime juice
2 Tbsp champagne vinegar
2 tsp chopped fresh thyme
1 small shallot, minced
1 Serrano chili pepper, stemmed and sliced or chopped
Salt to taste
1 small seedless watermelon
1/3 lb block of feta cheese, sliced into 1/8″ slices (about 12 slices) *optional
1 bunch arugula, washed and drained
Directions
In a jar or salad bottle with a tight-fitting lid, combine olive oil, lime juice, champagne vinegar, thyme, shallot, and Serrano pepper. Shake well. Season dressing with salt to taste; chill in refrigerator. Meanwhile, slice watermelon into 3″ squares, about ¼-inch thick. On small salad plates, begin to assemble each serving of the salad. To assemble, place one slice of watermelon on the plate; next, layer one slice of feta on top of the first watermelon slice. Repeat, layering another watermelon slice and then one more feta slice. End with a final watermelon slice on top. Place about one handful of arugula on the plate, encircling the stacked watermelon/feta. Drizzle the stack and the arugula with the vinaigrette and garnish with a few slices of Serrano pepper. Chill for 15 minutes or serve immediately.
Watermelon Refresher
Ingredients:
¼ watermelon, peeled and diced (or a 12-ounce-sized container)
1 cucumber, peeled and cut up
¼ cup mint leaves
½ cup of ice
Directions:
Place all ingredients in a blender and blend on high until “slushy” consistency. (I like mine a little chunky.) . Garnish with mint leaf.
¼ watermelon, peeled and diced (or a 12-ounce-sized container)
1 cucumber, peeled and cut up
¼ cup mint leaves
½ cup of ice
Directions:
Place all ingredients in a blender and blend on high until “slushy” consistency. (I like mine a little chunky.) . Garnish with mint leaf.
Avocado Salad
Ingredients:
1 medium avocado cut in small chunks
1/2 cup diced fresh tomatoes
1/2 cup diced yellow or red bell pepper
1/4 cup diced red onion
¼ cup chopped cilantro
Juice of half a 1 lime (or more to taste)
½ tsp sea salt (or to taste)
1-2 tsp chipotle or chili pepper (or to taste)
Directions:
Mix all ingredients together, blending liquid well while ingredients remain chunky.
Serving suggestion: Serve as a side to grilled fish or chicken!
On-the-Go Energy Oatmeal
Ingredients:
1/3 cup 100% rolled oats
1 tsp chia seeds
1 tsp ground flax seeds
½ tsp cinnamon
¼ cup sesame seeds
¼ cup sliced almonds or pecans
Dash of sea salt
Directions:
Put all ingredients in a resealable storage bag along with a disposable spoon. It’s perfect for on-the-go -- just add hot water and stir. This easy, nutrient-dense snack is full of disease-fighting nutrients and health benefits that will keep you full and help curb your cravings!
1/3 cup 100% rolled oats
1 tsp chia seeds
1 tsp ground flax seeds
½ tsp cinnamon
¼ cup sesame seeds
¼ cup sliced almonds or pecans
Dash of sea salt
Directions:
Put all ingredients in a resealable storage bag along with a disposable spoon. It’s perfect for on-the-go -- just add hot water and stir. This easy, nutrient-dense snack is full of disease-fighting nutrients and health benefits that will keep you full and help curb your cravings!
Red Velvet Smoothie
Great pre-or post-workout!
Ingredients:
• 1 medium beet, peeled and chopped
• ½ cup strawberries, fresh or frozen
• 1 Tbsp cacao powder
• 1 serving Vega One Chocolate Protein Powder
• 1 cup water
Directions:
Place all ingredients into the blender in the order listed and secure lid. Blend for 30-45 seconds or until desired consistency is reached. Pour into glasses and enjoy!
Ingredients:
• 1 medium beet, peeled and chopped
• ½ cup strawberries, fresh or frozen
• 1 Tbsp cacao powder
• 1 serving Vega One Chocolate Protein Powder
• 1 cup water
Directions:
Place all ingredients into the blender in the order listed and secure lid. Blend for 30-45 seconds or until desired consistency is reached. Pour into glasses and enjoy!
Blueberry Lemon Tart Smoothie
--Great before your morning workout!
Ingredients:
½ cup blueberries, fresh or frozen
2 Tbsp lemon juice (the juice of one lemon)
1 serving Vega One French Vanilla or Natural Protein Powder
½ cup water
½ cup ice (omit if using frozen blueberries)
Optional: ½ cup spinach
Directions:
Step 1: Prep: Fill blender pitcher with the fresh ingredients and store in the fridge before you go to sleep
Step 2: In the morning, add ice, water and a scoop of Vega One to make a smoothie in less than a minute! Pour and enjoy!
Ingredients:
½ cup blueberries, fresh or frozen
2 Tbsp lemon juice (the juice of one lemon)
1 serving Vega One French Vanilla or Natural Protein Powder
½ cup water
½ cup ice (omit if using frozen blueberries)
Optional: ½ cup spinach
Directions:
Step 1: Prep: Fill blender pitcher with the fresh ingredients and store in the fridge before you go to sleep
Step 2: In the morning, add ice, water and a scoop of Vega One to make a smoothie in less than a minute! Pour and enjoy!
Chocolate Cherry - SuperFood Balls
Ingredients:
1 cup pumpkin seeds
1 cup brazil nuts
8 dates, soaked
1 cup dried cherries
1 cup dried coconut or dark chocolate
2- tablespoons cacao powder
1-tablespoon coconut oil
1-tablespoon raw honey – (optional)
Sesame seeds (optional to roll the balls in)
Makes 12 medium size balls
COMBINE all the ingredients except the hemp or sesame seeds in a food processor and blend away! You want everything to be combined yet not fully blended. Some chunks are nice. Form into small balls and either keep as is, or roll in sesame seeds.
1 cup pumpkin seeds
1 cup brazil nuts
8 dates, soaked
1 cup dried cherries
1 cup dried coconut or dark chocolate
2- tablespoons cacao powder
1-tablespoon coconut oil
1-tablespoon raw honey – (optional)
Sesame seeds (optional to roll the balls in)
Makes 12 medium size balls
COMBINE all the ingredients except the hemp or sesame seeds in a food processor and blend away! You want everything to be combined yet not fully blended. Some chunks are nice. Form into small balls and either keep as is, or roll in sesame seeds.
Green Energy Smoothie
Ingredients:
1 cup of one of these: water, coconut water, almond milk, or cashew milk
2 bunches organic kale
½ - 1 frozen banana
½ - 1 cup *blueberries
2-3 organic pitted dates
2 TBSP chia or flax seeds
2 TBSP Vegan protein powder (optional)
Ice
Directions: Pour liquid into blender. (I recommend a NutriBullet or Vitamix to ground leaves and seeds.) Add remaining ingredients and blend on low 20 seconds, then increase to top speed. Blend until smooth.
*Blueberries change the color from green to purple which you (or your kids) might prefer.
1 cup of one of these: water, coconut water, almond milk, or cashew milk
2 bunches organic kale
½ - 1 frozen banana
½ - 1 cup *blueberries
2-3 organic pitted dates
2 TBSP chia or flax seeds
2 TBSP Vegan protein powder (optional)
Ice
Directions: Pour liquid into blender. (I recommend a NutriBullet or Vitamix to ground leaves and seeds.) Add remaining ingredients and blend on low 20 seconds, then increase to top speed. Blend until smooth.
*Blueberries change the color from green to purple which you (or your kids) might prefer.
Supergirl Sunrise
Makes 2 servings (one for you, one to share, or one for later!)
Ingredients:
6 leaves of kale
1 big handful of spinach
1 cucumber, peeled
6 carrots
1 lemon
1 grapefruit, peeled
1 thin slice of ginger root (dime size)
1/2 green apple (optional)
½ orange, peeled (optional)
Directions: Push each ingredient through the juicer one at a time (alternating ingredients for best results). Catch with a large glass container or measuring cup, to make it easy to pour.
Ingredients:
6 leaves of kale
1 big handful of spinach
1 cucumber, peeled
6 carrots
1 lemon
1 grapefruit, peeled
1 thin slice of ginger root (dime size)
1/2 green apple (optional)
½ orange, peeled (optional)
Directions: Push each ingredient through the juicer one at a time (alternating ingredients for best results). Catch with a large glass container or measuring cup, to make it easy to pour.
Heart-Healthy Hummus
Ingredients:
1 16-oz. can garbanzo beans (also known as “chickpeas”)
1/3 cup Tahini (found in the ethnic food aisle or near the almond butter)
2-3 cloves garlic, peeled and chopped
Juice of 1-2 lemons
1 tsp ground cumin
½ tsp ground coriander
Sea salt and pepper to taste
Directions: Blend all ingredients in a food processor until smooth and creamy. Scoop into a bowl and serve as a dip with fresh veggies -- carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.
1 16-oz. can garbanzo beans (also known as “chickpeas”)
1/3 cup Tahini (found in the ethnic food aisle or near the almond butter)
2-3 cloves garlic, peeled and chopped
Juice of 1-2 lemons
1 tsp ground cumin
½ tsp ground coriander
Sea salt and pepper to taste
Directions: Blend all ingredients in a food processor until smooth and creamy. Scoop into a bowl and serve as a dip with fresh veggies -- carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.
Oven Roasted Cauliflower with Turmeric and Garlic
Ingredients:
1 head cauliflower, cut into florets
4 TBSP olive oil
2-3 cloves fresh garlic, chopped or minced
1 ½ teaspoon turmeric
1 jalapeño, finely diced
1/3 tsp black pepper
Directions
Preheat oven to 425 degrees F. Whisk together the olive oil, jalapeño, garlic, black pepper and turmeric in a small bowl. Pour into a gallon-sized resealable zipper storage bag. Next, add to the bag the chopped cauliflower to the bag. Shake gently, ensuring that the florets are well-coated. Place coated cauliflower in a medium baking dish, single layer. Roast until lightly golden brown and just tender, 25 to 30 minutes. Check halfway through cooking and turn or flip florets if necessary. Serve warm, as a side dish or add your favorite protein to make it a main dish.
Tumeric Tea
Ingredients
• 2/3 cup hot water
• 1/3 cup steamed almond milk (or you can use cold/room temperature)
• Juice of 1/2 fresh lemon
• 1 tsp turmeric
• ½ tsp honey (optional)
Place 1 teaspoon fresh-ground turmeric in a mug or double-walled cup. Heat water to just before boiling. Pour hot water into mug and stir. Add steamed almond milk, lemon and honey (optional) and stir again. Let steep two minutes and drink.
Valentine Date Delight
Ingredients:
1 1/2 cup walnuts
1 cup pitted dates
1 tsp vanilla
1/3 cup cacao powder
Directions
Mix all ingredients together in food processor; pulse and then blend well. The mixture should have the consistency of peanut butter (not chunky!). Form mixture into one-inch balls and place on a cookie sheet; put tray in the refrigerator for one hour before serving.
Put Valentine Date Delights in mini cupcake liners and store in a resealable storage container using wax paper in between layers; may be refrigerated up to two weeks.
Heart-Healthy Baked Salmon
Makes 4 servings
Ingredients:
* 4 (4-ounce) certified wild-caught salmon fillets, such as wild Alaskan. (I sometimes use one 2 to 3-pound salmon fillet, all one long piece, instead.)
* 3 TBSP extra-virgin olive oil
* 1/3 cup Braggs liquid aminos (A healthy, low-sodium alternative to soy sauce.)
* Juice of one lemon
* 2 TBSP sesame seeds (white, black or a mixture)
Directions
Preheat oven to 350°. Coat a 9x13 baking pan with 1 TBSP olive oil. Place salmon skin-side down on top of the olive oil. In small bowl, mix remaining 2 TBSP of olive oil with the Braggs liquid and the lemon juice and stir. Pour over salmon. Sprinkle sesame seeds evenly over the top of the salmon (use fingers to press into the fish.) Bake covered at 350° for 30-40 minutes or until desired wellness. Remove foil and cook uncovered five minutes more on broil if you like the top a little more well-done.
Serve warm with a side of your favorite cooked greens (I like roasted broccoli or asparagus) or serve salmon at room temperature, sliced on top of a spring mix salad – no dressing needed.
Super Bowl Chicken Nachos
Ingredients:
* 4 boneless, skinless chicken breasts, organic and antibiotic-free
* Thai Chili Sauce (see recipe below)
* ¼ cup chopped green onions
* ½ cup chopped avocado
* Tortilla chips -- I recommend the brand Way Better Snacks and either the Black Bean or Sweet Potato Organic Sprouted Tortilla Chips. These chips contain quinoa and chia seeds, plus they are:
▪ Gluten-free
▪ Organic
▪ GMO-free; Non-GMO Project Verified
▪ Sprouted
▪ High Fructose Corn Syrup-free
▪ Full of Omega 3s
Directions
Rinse chicken breasts with cold water and pat dry. Place breasts in small casserole dish, so they are just touching each other and the side of the container. Pour Thai Chili Sauce (recipe below) over chicken, reserving 2 tablespoons. Cover tightly with lid or aluminum foil. Bake in oven at 350 degrees for 50 minutes. Remove chicken from oven and let cool 20 minutes. Then remove chicken from dish and chop into small diced pieces. (Chop small enough to top nacho chips!) On a large platter, spread chips in one layer. Heat the reserved Thai Chili Sauce. Mix chicken and sauce together until chicken is moist. Evenly place spoonfuls of the chicken and sauce mixture onto chips. Sprinkle with chopped green onions and avocado. Serve warm.
* 4 boneless, skinless chicken breasts, organic and antibiotic-free
* Thai Chili Sauce (see recipe below)
* ¼ cup chopped green onions
* ½ cup chopped avocado
* Tortilla chips -- I recommend the brand Way Better Snacks and either the Black Bean or Sweet Potato Organic Sprouted Tortilla Chips. These chips contain quinoa and chia seeds, plus they are:
▪ Gluten-free
▪ Organic
▪ GMO-free; Non-GMO Project Verified
▪ Sprouted
▪ High Fructose Corn Syrup-free
▪ Full of Omega 3s
Directions
Rinse chicken breasts with cold water and pat dry. Place breasts in small casserole dish, so they are just touching each other and the side of the container. Pour Thai Chili Sauce (recipe below) over chicken, reserving 2 tablespoons. Cover tightly with lid or aluminum foil. Bake in oven at 350 degrees for 50 minutes. Remove chicken from oven and let cool 20 minutes. Then remove chicken from dish and chop into small diced pieces. (Chop small enough to top nacho chips!) On a large platter, spread chips in one layer. Heat the reserved Thai Chili Sauce. Mix chicken and sauce together until chicken is moist. Evenly place spoonfuls of the chicken and sauce mixture onto chips. Sprinkle with chopped green onions and avocado. Serve warm.
Thai Chili Sauce (for Super Bowl Nachos)
Ingredients
• 1/4 cup apple cider vinegar
• 1/2 cup honey or agave
* 1 cup water
• 2 tsp fresh ginger, peeled and finely chopped
* 1 Tbsp fresh hot chili pepper (or jalapeño), chopped very fine
• 1 Tbsp dried crushed red pepper
• 1 tsp (approx. 1-2 cloves) fresh garlic, crushed and chopped
• 2-3 tsp tapioca starch (or arrowroot powder – whatever thickener you prefer)
Directions
Mix vinegar, honey and water in a medium pot; bring to a boil, stirring to blend ingredients. Reduce heat and add the ginger, chili pepper, dried red pepper, and garlic. Stir well. Simmer 4 minutes. In a separate bowl, mix the tapioca starch with ½ teaspoon water, stir well. Slowly add the tapioca/water mixture to the ingredients in the pot, stirring constantly to avoid lumping. Remove from heat and let cool.
• 1/4 cup apple cider vinegar
• 1/2 cup honey or agave
* 1 cup water
• 2 tsp fresh ginger, peeled and finely chopped
* 1 Tbsp fresh hot chili pepper (or jalapeño), chopped very fine
• 1 Tbsp dried crushed red pepper
• 1 tsp (approx. 1-2 cloves) fresh garlic, crushed and chopped
• 2-3 tsp tapioca starch (or arrowroot powder – whatever thickener you prefer)
Directions
Mix vinegar, honey and water in a medium pot; bring to a boil, stirring to blend ingredients. Reduce heat and add the ginger, chili pepper, dried red pepper, and garlic. Stir well. Simmer 4 minutes. In a separate bowl, mix the tapioca starch with ½ teaspoon water, stir well. Slowly add the tapioca/water mixture to the ingredients in the pot, stirring constantly to avoid lumping. Remove from heat and let cool.
Healthier Chocolate Chip Balls
Ingredients
2 1/4 coconut flour
1 teaspoon baking soda
1/2 teaspoon sea salt
1 cup butter (if you have a banana you can use that)
3/4 cup unsweetened apple sauce
3/4 cup brown sugar
1 teaspoon of vanilla extract
2 eggs
1-2 cups mini dark chocolate chips
Directions
Preheat oven to 350 degrees.
In a small bowl combine flour, soda and salt.
Beat butter, apple sauce, brown sugar and vanilla in a large mixing bowl until creamy add eggs one at a time beating well after each.
Gradually combine flour mixture. Stir in chocolate chips.
Baked Cauliflower Canapés and Broccoli Bites
Ingredients
* 1 head each cauliflower and broccoli, chopped into bite-sized pieces
• 4 Tbsp extra-virgin olive oil
• 4 tsp garlic, crushed and chopped
• 1 Tbsp paprika
• 1 tsp sea salt (or to taste)
Directions
Preheat oven to 400 degrees. Rinse and chop cauliflower and broccoli into slightly-oversized bite-sized pieces. Pat or air dry. In a large zip lock bag, pour 2 tablespoons olive oil and 2 teaspoons chopped garlic. Then place the chopped cauliflower in the bag. Securely seal bag. Shake and knead the bag so that the cauliflower is evenly coated with the olive oil and garlic. (Add more oil if necessary). In a second large zip lock bag, pour in the remaining olive oil and garlic, then add the chopped broccoli. Securely seal bag. Shake and knead the bag so that the broccoli is evenly coated with the olive oil and garlic.
Place the coated vegetables in a large, 9x13 baking dish. (You may need two baking dishes). Sprinkle with paprika and salt. Place baking dishes in oven; bake for 45 minutes, until golden brown. When cooking time is done, remove from oven and allow to cool. Arrange cauliflower and broccoli pieces on a serving platter. Spear vegetables with toothpicks for easy pick-up. You can also serve with hummus or guacamole. See my homemade guacamole recipe below!
* 1 head each cauliflower and broccoli, chopped into bite-sized pieces
• 4 Tbsp extra-virgin olive oil
• 4 tsp garlic, crushed and chopped
• 1 Tbsp paprika
• 1 tsp sea salt (or to taste)
Directions
Preheat oven to 400 degrees. Rinse and chop cauliflower and broccoli into slightly-oversized bite-sized pieces. Pat or air dry. In a large zip lock bag, pour 2 tablespoons olive oil and 2 teaspoons chopped garlic. Then place the chopped cauliflower in the bag. Securely seal bag. Shake and knead the bag so that the cauliflower is evenly coated with the olive oil and garlic. (Add more oil if necessary). In a second large zip lock bag, pour in the remaining olive oil and garlic, then add the chopped broccoli. Securely seal bag. Shake and knead the bag so that the broccoli is evenly coated with the olive oil and garlic.
Place the coated vegetables in a large, 9x13 baking dish. (You may need two baking dishes). Sprinkle with paprika and salt. Place baking dishes in oven; bake for 45 minutes, until golden brown. When cooking time is done, remove from oven and allow to cool. Arrange cauliflower and broccoli pieces on a serving platter. Spear vegetables with toothpicks for easy pick-up. You can also serve with hummus or guacamole. See my homemade guacamole recipe below!
HOMEMADE GUACAMOLE
Ingredients
• 2 avocados, very ripe, chopped loosely
• Juice of 1 lime
• 3 Tbsp cilantro, chopped
• ½ cup red pepper, diced
• ½ cup red onion, chopped fine
• ¼ cup tomato, chopped fine
• ¼ tsp sea salt (or to taste)
Directions
In medium bowl, combine lime juice and avocado and blend, keeping mixture slightly chunky. Add red pepper, red onion and tomato. Stir and toss so ingredients are well blended, but dip should not be totally smooth. Sprinkle small amount of sea salt; stir and taste. Place guacamole in bowl; place bowl on platter with Baked Cauliflower Canapés and Broccoli Bites and serve at room temperature
• 2 avocados, very ripe, chopped loosely
• Juice of 1 lime
• 3 Tbsp cilantro, chopped
• ½ cup red pepper, diced
• ½ cup red onion, chopped fine
• ¼ cup tomato, chopped fine
• ¼ tsp sea salt (or to taste)
Directions
In medium bowl, combine lime juice and avocado and blend, keeping mixture slightly chunky. Add red pepper, red onion and tomato. Stir and toss so ingredients are well blended, but dip should not be totally smooth. Sprinkle small amount of sea salt; stir and taste. Place guacamole in bowl; place bowl on platter with Baked Cauliflower Canapés and Broccoli Bites and serve at room temperature
Cranberry-Almond Truffles (makes 40 truffles)
Ingredients
• 1 cup raw almond OR sesame butter
• ¼ cup unsweetened cocoa (cacao) powder
• 1 Tbsp water
• 2 Tbsp organic raw honey
• 1 cup dried cranberries, unsweetened
• ¼ tsp each: ground nutmeg, ground cloves, ground cinnamon
• Sliced raw almonds for topping
Directions
In a large glass bowl, use a long, heavy spoon or spatula to mix almond (OR sesame) butter with cacao powder, water and honey. Add in cranberries and mix to distribute evenly. Sprinkle ground nutmeg, cloves and cinnamon on top and mix hard. (I have to smash the mixture together at this point!) Roll the mixture to the center of the bowl, scraping down the sides, until it forms a ball or half-sphere in the center of the bowl. Now pull off small pieces of the mixture and roll them in your hand or on a clean countertop into one-inch truffles. Continue until you have used all of the mixture (makes about 3 ½ dozen). Line a wide, rectangular storage container with wax paper and place one layer of truffles on paper. Place one or two raw almond slices on top of each truffle, pressing gently. Top the first layer of truffles with a sheet of wax paper and place another layer of truffles on top, continuing until all truffles are in storage container(s). Seal the storage containers tightly and place in the refrigerator overnight before serving. May be stored up to three weeks.
Post-Holiday Recovery Soup (6 - 8 servings)
Ingredients
• 2 cups water
• 1 32-ounce box of organic, low-sodium chicken or vegetable broth
• 2 - 3 boneless, skinless chicken breasts, rinsed and patted dry*
• 1 pound organic baby carrots (or peel and chop carrots into one-inch pieces)
• 1 white onion, chopped into one- to two-inch slices
• 8 ounces raw baby spinach, rinsed and torn into bite-sized pieces
• 1 jalapeño pepper, chopped fine
• 2 cloves garlic, crushed and chopped fine
• ½ tsp each: dill, rosemary, oregano
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp sea salt
• 1 tsp ground black pepper
• 2 avocados, cut into bite-sized chunks
* If you have leftover turkey, you can shred or cut it into bite-size pieces and add it to the soup during the last 15-20 minutes of cooking time.
Directions
In a large soup pot, pour in water and chicken broth. Toss in all of the vegetables EXCEPT the avocado (carrots, onions, spinach, and jalapeño. You can also add other veggies you have on hand, such as mushrooms or zucchini). Stir once and cook on medium heat for 10 minutes. Add chicken breasts (whole); if liquid does not cover chicken add more water or broth to just cover breasts. Bring to a boil and boil for 5-10 minutes. Reduce heat to low, cover with tight-fitting lid, and simmer for two hours. Check after one hour to ensure broth is still covering chicken breasts. At two hours, stir and check for tenderness of chicken – it should fall apart easily when pulled with a fork. Add garlic and remaining spices; stir well and simmer 10 -15 minutes more. When done, use fork to tear chicken into bite-sized pieces. (Be careful as the chicken in the broth will be hot.) To serve, scoop a serving-size of vegetables and chicken into a bowl; use a ladle to pour broth over vegetables and chicken. Add 2 -3 chunks of avocado to each bowl and serve. This is a hearty, healthy, post-holiday meal for lunch or dinner!
• 2 cups water
• 1 32-ounce box of organic, low-sodium chicken or vegetable broth
• 2 - 3 boneless, skinless chicken breasts, rinsed and patted dry*
• 1 pound organic baby carrots (or peel and chop carrots into one-inch pieces)
• 1 white onion, chopped into one- to two-inch slices
• 8 ounces raw baby spinach, rinsed and torn into bite-sized pieces
• 1 jalapeño pepper, chopped fine
• 2 cloves garlic, crushed and chopped fine
• ½ tsp each: dill, rosemary, oregano
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp sea salt
• 1 tsp ground black pepper
• 2 avocados, cut into bite-sized chunks
* If you have leftover turkey, you can shred or cut it into bite-size pieces and add it to the soup during the last 15-20 minutes of cooking time.
Directions
In a large soup pot, pour in water and chicken broth. Toss in all of the vegetables EXCEPT the avocado (carrots, onions, spinach, and jalapeño. You can also add other veggies you have on hand, such as mushrooms or zucchini). Stir once and cook on medium heat for 10 minutes. Add chicken breasts (whole); if liquid does not cover chicken add more water or broth to just cover breasts. Bring to a boil and boil for 5-10 minutes. Reduce heat to low, cover with tight-fitting lid, and simmer for two hours. Check after one hour to ensure broth is still covering chicken breasts. At two hours, stir and check for tenderness of chicken – it should fall apart easily when pulled with a fork. Add garlic and remaining spices; stir well and simmer 10 -15 minutes more. When done, use fork to tear chicken into bite-sized pieces. (Be careful as the chicken in the broth will be hot.) To serve, scoop a serving-size of vegetables and chicken into a bowl; use a ladle to pour broth over vegetables and chicken. Add 2 -3 chunks of avocado to each bowl and serve. This is a hearty, healthy, post-holiday meal for lunch or dinner!
Peanut Butter cookies
Ingredients:
* 1 cup of raw almonds or almond flour
* 1/2 cup of organic, fresh peanut butter (or almond butter)
* 1 cup pitted medjool dates
* 1 1/4 teaspoons of vanilla extract
* ¼ teaspoon cinnamon
* 1 handful of cacao nibs (optional)
▪ Sea salt to garnish
Directions:
• Combine almonds, nut butter, dates, cinnamon and vanilla in a food
processor and blend until a dough-like texture is achieved (a couple
of minutes). Add more nut butter if necessary to make the dough
stickier.
• Optional: Add cacao nibs and process on pulse for 15-20 seconds to break them up a little but still leave some whole.
• Form into small balls and use a fork to press down and create a crisscross pattern.
• Sprinkle with sea salt.
• Store in refrigerator (better the next day!)
* 1 cup of raw almonds or almond flour
* 1/2 cup of organic, fresh peanut butter (or almond butter)
* 1 cup pitted medjool dates
* 1 1/4 teaspoons of vanilla extract
* ¼ teaspoon cinnamon
* 1 handful of cacao nibs (optional)
▪ Sea salt to garnish
Directions:
• Combine almonds, nut butter, dates, cinnamon and vanilla in a food
processor and blend until a dough-like texture is achieved (a couple
of minutes). Add more nut butter if necessary to make the dough
stickier.
• Optional: Add cacao nibs and process on pulse for 15-20 seconds to break them up a little but still leave some whole.
• Form into small balls and use a fork to press down and create a crisscross pattern.
• Sprinkle with sea salt.
• Store in refrigerator (better the next day!)
Enchilada Chicken Stew
Ingredients:
2 lbs chicken breasts
1 yellow onion, chopped
1 green bell pepper, chopped
1 (4oz) can of chopped jalapeños
1 (4oz) can of chopped green chilies
2 tablespoons of coconut oil
1 (14 oz) can of diced tomatoes
1 (7oz) can of tomato sauce
3 garlic cloves, minced
1 tablespoon of cumin
1 tablespoon of chili powder
2 teaspoons of dried onion
2 teaspoons of dried oregano
salt and pepper to taste
bundle of cilantro-(optional garnishing)
avocado - to garnish
Directions:
1-Pull out you handy dandy crock pot.
2-Add your chicken breast.
3-Add all other ingredients on top of chicken in any order.
4-Put on low for 8-10 hrs or high for 6-8 hrs.
5-When is all done, shred your chicken with two forks or whatever works best for you and leave in the pot with all other ingredients.
6-Top with cilantro and avocado.
7-Enjoy!
I am making this tonight- What are you having?
This recipe is from paleomg.com- check her website out she has a lot of yummy recipes on there.
Pomegranate and Rice Medley Stuffing _
Makes 8 half-cup servings.
Ingredients
• 2 tsp extra virgin olive oil
• 1 cup chopped celery
• ½ cup orange pepper, chopped (can substitute red or yellow pepper)
• ½ cup uncooked brown rice
• ½ cup uncooked wild rice
• ½ cup dried pomegranate seeds
• 1 tsp dried basil
• 2 Tbsp fresh chopped parsley OR 1 tsp dried parsley
• 3 cups low-sodium organic chicken or vegetable broth
• ½ cup chopped roasted almonds
• Freshly ground pepper to taste
Directions
Heat olive oil in a roasting pan (4 qt or larger) over medium heat. Add chopped celery and chopped orange pepper and cook, stirring often, until softened (3 to 5 minutes). Add brown rice and wild rice, stir until coated with olive oil, just 30 seconds. Add broth and bring to a boil; reduce heat, simmer and cook covered, 35 minutes.
At 35 minutes, remove lid and stir in basil and dried pomegranates. Simmer, covered, until most of the liquid has been absorbed, about 10 more minutes. Add black pepper to taste. Fluff with a fork and sprinkle chopped roasted almonds on top, or allow guests to sprinkle almonds per serving.
Note: May be made two days ahead and stored in sealed container in the refrigerator. Reheat by placing Pomegranate and Rice Medley Stuffing in lightly-oiled glass baking dish, add 2 tablespoons water, and warm at 300 degrees for 20 minutes or until heated through.
Healthy Turkey Gravy
Great tasting, smooth consistency -- without the flour, cornstarch or butter!
Ingredients
• ¼ - ½ cup water (depending on size of roasting pan)
• 1 16 oz. package of baby carrots
• 1 - 2 medium white or yellow onions, sliced
• 8 - 12 oz. low-sodium organic vegetable or chicken broth
• 1 - 2 Tbsp pickling spice
• 1 Tbsp black pepper
• 1 Tbsp sea salt
Directions
Line the bottom of your turkey roasting pan with one layer of the sliced onions. Place your prepared uncooked turkey on top of the onions. Toss the rest of the onions and the baby carrots all around the edges of the turkey. Fill the pan with water approximately one inch all the way around. Cover and cook turkey as directed. (If your instructions suggest removing the cover for the last portion of the cooking time, that’s fine. Just make sure the water has not reached the top of the roasting pan so it does not spill over.) Carefully remove the roasting pan from the oven and set it on the counter; remove the turkey and place it on a platter for further preparation according to your recipe/instructions. To make the gravy, pour one-quarter of the roasting pan’s water and juices into a blender; add half of the cooked carrots and onions. Blend on low until just chunky-smooth. Add 4 – 6 ounces of the broth and the pickling spice; add the remaining carrots and onions and blend until just smooth. Season with pepper and salt to taste. Pulse blender to desired consistency.
Note: May be cooked the day before, stored in a sealed container in the refrigerator, and heated on the stovetop before serving. (You may need to make two blender-fuls of gravy, following the above process, depending on the size of your turkey/roasting pan.)
Ingredients
• ¼ - ½ cup water (depending on size of roasting pan)
• 1 16 oz. package of baby carrots
• 1 - 2 medium white or yellow onions, sliced
• 8 - 12 oz. low-sodium organic vegetable or chicken broth
• 1 - 2 Tbsp pickling spice
• 1 Tbsp black pepper
• 1 Tbsp sea salt
Directions
Line the bottom of your turkey roasting pan with one layer of the sliced onions. Place your prepared uncooked turkey on top of the onions. Toss the rest of the onions and the baby carrots all around the edges of the turkey. Fill the pan with water approximately one inch all the way around. Cover and cook turkey as directed. (If your instructions suggest removing the cover for the last portion of the cooking time, that’s fine. Just make sure the water has not reached the top of the roasting pan so it does not spill over.) Carefully remove the roasting pan from the oven and set it on the counter; remove the turkey and place it on a platter for further preparation according to your recipe/instructions. To make the gravy, pour one-quarter of the roasting pan’s water and juices into a blender; add half of the cooked carrots and onions. Blend on low until just chunky-smooth. Add 4 – 6 ounces of the broth and the pickling spice; add the remaining carrots and onions and blend until just smooth. Season with pepper and salt to taste. Pulse blender to desired consistency.
Note: May be cooked the day before, stored in a sealed container in the refrigerator, and heated on the stovetop before serving. (You may need to make two blender-fuls of gravy, following the above process, depending on the size of your turkey/roasting pan.)
Oat & Protein Pancake
5 Egg whites
1/2 Cup oats
1/2 Scoop vanilla protein powder
Touch of cinnamon and stevia to taste
Fresh berries to top
Mix egg whites, oats, protein powder, cinnamon, and stevia. Spray fry pan with oil, add mixture, cook until done. Top with berries and ENJOY! Easy peasy. :)
1/2 Cup oats
1/2 Scoop vanilla protein powder
Touch of cinnamon and stevia to taste
Fresh berries to top
Mix egg whites, oats, protein powder, cinnamon, and stevia. Spray fry pan with oil, add mixture, cook until done. Top with berries and ENJOY! Easy peasy. :)
Roasted Brussels Sprouts
1 Bag brussels sprouts
Seasoning of choice (I used Mrs.Dash)
Lightly coat baking sheet with coconut oil
Bake at 350 for 20 minutes or desired doneness. Enjoy!
Easy peasy!
Seasoning of choice (I used Mrs.Dash)
Lightly coat baking sheet with coconut oil
Bake at 350 for 20 minutes or desired doneness. Enjoy!
Easy peasy!
Sweet Potato Oven Fries
Preheat oven to 450
Sweet potato-cut lengthwise into slices about 1/4 inch thick
Place on baking sheet and toss with olive oil and seasoning of choice.
Flip after about 10 min. Bake for about 20-25 min or until tender and golden brown.
Optional- in a large bowl stir together Parmesan cheese, parsley and garlic until well mixed.
Add fries and toss gently to coat
Serve right away and enjoy
Sweet potato-cut lengthwise into slices about 1/4 inch thick
Place on baking sheet and toss with olive oil and seasoning of choice.
Flip after about 10 min. Bake for about 20-25 min or until tender and golden brown.
Optional- in a large bowl stir together Parmesan cheese, parsley and garlic until well mixed.
Add fries and toss gently to coat
Serve right away and enjoy
Beet Salad Recipe
Ingredients:
Combine the beets, celery, walnuts, and onions. Add the olive oil and vinegar, tossing to coat the vegetables well. This salad keeps beautifully, refrigerated, for several hours. I like it over a plate of spinach. Enjoy!
- 4 cooked beets, peeled
- diced 2 cups sliced celery
- 1⁄2 cup of walnuts
- 2 onions, sliced3 tablespoons olive oil
- 1 tablespoon cider vinegar
Combine the beets, celery, walnuts, and onions. Add the olive oil and vinegar, tossing to coat the vegetables well. This salad keeps beautifully, refrigerated, for several hours. I like it over a plate of spinach. Enjoy!
Spinach, Pear, and Pomegranate Salad
Ingredients:
Preheat oven 350. Spread walnuts on a baking sheet, and toast in oven until lightly brown. about 10 min. Immediately remove and set aside.
In a large bowl, whisk together vinegar, olive oil, honey, mustard,salt,and pepper to make the dressing.
Add spinach, pears,pomegranate seeds, and walnuts, to bowl, and toss gently to mix and coat well. Divide salad among 4 plates or bowls, and top each with about 1 tablespoon blue cheese. Serve right away and enjoy
Serves 4
- 1/3 cup walnut pieces
- 3 tablespoons cider vinegar
- 2 tablespoons extra – virgin olive oil
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 8 oz baby spinach
- 2 ripe pears cored and sliced
- 1/2 cup pomegranate seeds
- 1/4 cup blue cheese
Preheat oven 350. Spread walnuts on a baking sheet, and toast in oven until lightly brown. about 10 min. Immediately remove and set aside.
In a large bowl, whisk together vinegar, olive oil, honey, mustard,salt,and pepper to make the dressing.
Add spinach, pears,pomegranate seeds, and walnuts, to bowl, and toss gently to mix and coat well. Divide salad among 4 plates or bowls, and top each with about 1 tablespoon blue cheese. Serve right away and enjoy
Serves 4
Crock Pot Chicken Fajitas
- 1 yellow onion, sliced
- 3 sweet peppers, sliced
- 1 ½ pounds boneless chicken breast
- 1/4 to ½ cup chicken broth, depending on preference (leave this out if you prefer a drier fajita filling)
- ½ teaspoon salt
- 2 tablespoons cumin
- 1 ½ tablespoons chili powder
- Squirt of lime juice
- Tortillas or lettuce leaves
- Fajita fixings
Combine sliced onion and peppers in the bottom of a greased crockpot. Lay chicken on top of veggies. Pour chicken broth over top. Sprinkle everything with cumin, salt, and chili powder. Give a nice squirt of lime juice over the top. Cover and cook on low for 8 hours (on High for 4 hours) or until meat is shreddable. When meat is done, shred with two forks and stir back into juices. Serve meat mixture with slotted spoon on tortillas with your choice of fixings.
I will use lettuce leaves.
Twist on Tuna
1 Can tuna drained
1 Small cooked red potato and add your favorite seasoning
1/4 Shredded cheddar cheese
Mix and enjoy!
Easy peasy….
1 Small cooked red potato and add your favorite seasoning
1/4 Shredded cheddar cheese
Mix and enjoy!
Easy peasy….
Chili
- 1 LB ground lean beef or ground turkey
- 1 Medium onion
- 2 1/2 tablespoon chili powder
- 1 glove of garlic
- 15 oz can chili beans
- 16 oz can tomatoes
- 10 oz can rotel
- 8 oz tomato sauce
- Sour cream
- Shredded cheddar cheese
Brown the meat in a heavy pot, add the onion and garlic cook until soft. Drain off excess fat, Add remaining ingredients. Bring to a boil, reduce heat and simmer 1 hr. Serve warm. Garnish with cheese and sour cream.
My kids cook a potato in the microwave and eat the chili over the potato and garnish with cheese and sour cream.
