Gluten-free Applesauce Pumpkin Bread

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Makes 1 loaf

This delicious pumpkin bread is healthy, hearty and sweetened with applesauce and a drop of maple syrup instead of refined sugar, and made gluten-free by using almond flour instead of regular flour. It will win you over the first time you bake it and become your new favorite breakfast or snack!

Ingredients:

  • 1 cup canned pumpkin

  • 4 eggs

  • 1 cup unsweetened applesauce

  • 1 tsp. vanilla extract

  • 3 tbsps. unsalted butter, coconut oil or ghee, melted

  • 2 ½ cups almond flour/meal

  • 1 tbsp. ground cinnamon

  • 2 tsps. pumpkin pie mix (or 1 tsp. each of nutmeg, ground ginger and pinch of cloves)

  • ½ tsp. sea salt

  • 1 tbsp. baking powder


Preparation:

  • Preheat oven to 350 degrees.

  • Grease a 9x5 inch loaf pan.

  • In a bowl, mix together the wet ingredients: pumpkin, eggs, applesauce, vanilla and melted butter.

  • In a separate bowl, mix together the dry ingredients: almond flour, spices, salt and baking powder. 

  • Combine wet and dry ingredients well and pour into greased loaf pan.  Spread batter evenly. 

  • Bake for 40 minutes until a toothpick comes out clean.

  • Cool for 15-20 minutes, remove bread from pan and place on cooling rack.  

  • Slice and enjoy!

  • To store bread, wrap in paper towel and seal in Ziploc bag or covered container in the refrigerator for up to a week or freeze for up to 6 months.  

Spaghetti Squash Chicken Chow Mein

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Serves 4

A delicious, healthier, low-carb, veggie packed version of everyone’s favorite take-out dish.  I love how this turned out with so much flavor, even your picky eaters will love it! 

Ingredients:

  • 1 spaghetti squash

  • 1 onion finely chopped

  • 3-4 cloves garlic, minced

  • 2 tbsp. finely chopped ginger

  • 1 large carrot julienned

  • 2 cups broccoli florets

  • 2 cups cauliflower florets

  • 4 cups Napa cabbage, shredded

  • 1/3 cup green onions chopped

  • 2 cups shredded chicken (about 2 chicken breasts)

  • 1 tsp. avocado oil (you can also use coconut, olive oil or ghee)

  • 2 tbsp. sesame oil

For the sauce:

  • 6-8 tbsp. coconut aminos

  • 1 tsp. honey or coconut sugar (optional)

  • 2-3 tbsp. apple cider vinegar

  • 3-4 tbsp. sesame oil

Preparation:

  • Preheat oven to 400 degrees.

  • Cut spaghetti squash in half lengthwise, scoop out seeds and stringy part.  Rub 1 tsp. avocado, coconut, olive oil or melted ghee on inside of each squash halve and put on baking tray.  Bake for approximately 30-40 minutes until center of squash is tender and using a fork, scrape out the inside of squash to get strands of spaghetti and place in a bowl.  Set aside.

  • While squash is cooking place chicken breasts into a saucepan and pour enough water to cover them.  Place over medium heat, bring to a boil, and simmer until chicken meat is no longer pink, about 10-12 minutes.

  • Transfer chicken to a bowl.  Let cool for a few minutes and then shred the chicken with 2 forks and set aside.

  • Heat 2 tbsp. sesame oil in a large pan over medium heat.  (I use a cast iron skillet)  Add in the garlic and onion and sauté until onion has softened, about 5 min.  Next add in the broccoli and cauliflower florets and carrots and sauté for a few more minutes.  Then add in the ginger and cabbage and continue to sauté until everything is tender and the cabbage is wilted.  

  • In a small saucepan combine the ingredients for the sauce and bring to a boil.  Lower the heat and let it simmer for a few minutes.

  • Add the squash, green onions and shredded chicken to the pan with the vegetables.

  • Finally pour the sauce over everything and stir until well combined.  

  • Garnish with a sprinkle of green onions before serving.

  • Enjoy!

Sheet Pan Buddha Bowl with Tahini Dressing

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Serves 2

This bowl is delicious, packed with protein, healthy fats and easy to throw together because all the veggies take approximately the same amount of time to cook so they can be roasted on the same pan.  When they’re ready just put in a bowl with quinoa, avocado, pumpkin seeds and drizzle with tahini dressing.  As always feel free to substitute with any other veggies of your choice but this combo works great together.  

Ingredients:

  • 1/2 cup quinoa rinsed

  • 1 cup vegetable broth

  • 2-3 tablespoons coconut oil, ghee, olive oil or combination of all three

  • 3 cups arugula

  • 1/2 head cauliflower cut into florets

  • ½ head broccoli cut into florets

  • 1 ½ cup Brussels sprouts, halved

  • 1 red onion, sliced thick

  • 1 small delicate squash, sliced

  • 1 avocado sliced

  • ½ cup raw or dry roasted pumpkin seeds

  • Sea salt and pepper to taste

Tahini Dressing:

  • 1/3 cup tahini (ground sesame seeds)

  • 1 medium lemon, juiced

  • 2 tablespoons apple cider vinegar

  • 2-3 garlic cloves, minced

  • pinch of ground cumin

  • 1 tsp. sea salt

  • ½ tsp. freshly ground pepper

  • ¼ cup cold/iced water

Preparation:

  • Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  

  • Preheat oven to 375 degrees.

  • Toss cauliflower, broccoli, Brussels sprouts, onion and squash with oil/ghee and spread on baking sheet.  Roast for 30 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

To prepare tahini dressing:

  • In a bowl combine the garlic and lemon juice.  Let mixture rest for at least 10 minutes, to give the garlic time to infuse the lemon juice with flavor.

  • Pour mixture through a fine mesh strainer into another bowl, pressing the garlic with a spoon to extract as much liquid as possible.  Discard the garlic.

  • Add the tahini, salt, pepper, apple cider vinegar and cumin to the bowl.  Whisk until thoroughly blended.

  • Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth.

Serving:

  • Toss arugula with a little extra virgin olive oil.

  • Assemble the bowl beginning with arugula on the bottom.  Top with quinoa, veggies, sliced avocado and pumpkin seeds.  Drizzle with tahini dressing.  Season with additional salt and pepper.

  • Enjoy!

  • Leftover tahini dressing can be stored in the refrigerator covered for about 1 week.  Dressing may thicken with time so whisk in additional cold water as necessary to thin.

Shredded Chicken and Roasted Vegetable Salad

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Serves 2

Try planning ahead and make a few extra chicken breasts from a dinner earlier in the week to have as a springboard for a salad with veggies.  This combo is clean, filling and super delicious!  It tastes great as is or try drizzling on some homemade cashew cream dressing.  YUM!

Ingredients:

  • 1 cup Brussels sprouts, halved
  • 1 cup butternut squash, cubed
  • 1 cup sun chokes, sliced
  • ¼ cup sun gold tomatoes
  • 4 cups mixed field greens
  • ¼ cup dry roasted pumpkin seeds
  • 1 avocado cubed
  • ¼ cup chopped fresh chives
  • ¼ cup chopped fresh dill
  • 2 tbsp. dried cranberries
  • 5-6 tablespoons extra virgin olive oil
  • Juice from 1 lemon
  • 2 tablespoons apple cider vinegar
  • 1 cup shredded cooked chicken breast (about 8 oz.)  

For the cashew cream dressing: (optional)

  • 1 cup raw cashews
  • ½ cup filtered water
  • 1-2 tbsp. apple cider vinegar
  • Juice of 1 lemon
  • 1 tsp. sea salt
  • Freshly ground pepper to taste

Preparation:

For the salad:

  • Preheat oven to 375 degrees.
  • Toss brussels sprouts, squash and sunchokes with 2-3 tbsp. of oil and spread on baking sheet.  Bake for 30-40 minutes until just turning golden brown, tossing halfway during baking time. Brussels may cook faster than other veggies so be sure to check oven regularly after 20 minutes and remove any that are browned enough. When veggies are done, remove from oven and set aside.  
  • If you don’t have already cooked chicken breasts, while veggies are cooking place chicken breasts into saucepan and pour in enough water to cover them.  Place over medium heat, bring to a boil, and simmer until chicken meat is no longer pink, about 10-12 minutes.
  • Transfer chicken to a bowl.  Let cool for a few minutes, then shred the chicken meat with 2 forks.
  • To assemble the salad, add mixed field greens to a large bowl.
  • Add roasted vegetables, tomatoes, avocado, pumpkin seeds, dried cranberries, chives, dill.  Add 1-2 more tablespoons olive oil and 1-2 tablespoons apple cider vinegar.  Toss salad.  Add shredded chicken.  Toss, season with salt and pepper.  Serve or drizzle with cashew cream and serve! (I love it with cashew cream but I didn’t have any left that night)

For the cashew cream: (not pictured but so yummy for this salad)

  • Place cashews in a bowl and fill with filtered water at least an inch above the cashews.
  • Allow cashews to soak for at least 30 minutes or up to overnight.  
  • Rinse cashews and place in blender with vinegar, lemon juice, salt, pepper and ½ cup of filtered water.
  • Blend on high until creamy or desired consistency, adding more water as required to get very smooth.  Set aside.

Overnight Chocolate Chia Seed Pudding

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Makes 4 servings

Easy to make chocolate chia seed pudding packed with protein, fiber and essential fatty acids and is super hydrating.  Delicious and nutritious, perfect for breakfast, snack or a dessert that the whole family will love!

Ingredients:

  • 1 ½ cup almond milk
  • 1/3 cup chia seeds
  • 2 heaping tbsp. unsweetened cacao powder
  • 3-4 tbsp. maple syrup
  • 1 pinch sea salt
  • ½ tsp. vanilla extract
  • ½ tsp. ground cinnamon (optional)
  • Toppings of your choice – I used raspberries, granola and shredded unsweetened coconut)

Preparation:

  • Add all ingredients except maple syrup and toppings to a mixing bowl and whisk vigorously to combine well.  
  • Add maple syrup and taste until desired sweetness.
  • Pour mixture into mason jars, cover and refrigerate overnight or at least 4 hours.
  • Remove cover, add desired toppings and enjoy!
  • Leftovers keep covered in the refrigerator for 5 days.

Zoodles with Mushrooms, Avocado and 2 Seven Minute Eggs

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Serves 1

This recipe is the perfect staple to have on hand.  It’s healthy, quick, easy and delicious.  It’s great for college students going back to school or graduates living on their own and cooking for the first time.   It’s also ideal for nights when the rest of your family is eating something you don’t want to feed yourself.  Play around with toppings depending on your mood or whatever you have in your fridge at the time.

Ingredients:

  • 1 large yellow zucchini spiralized
  • 1 cup shitake mushrooms, sliced
  • 2-3 tablespoons olive or avocado oil
  • ¼ cup nutritional yeast
  • ½ avocado, sliced
  • 2 seven minute boiled eggs
  • 2 tablespoons sesame seeds
  • Salt and freshly ground pepper to taste

Preparation:

 

  • Preheat oven to 375 degrees.
  • Spread zucchini and mushrooms on baking sheet and drizzle with olive or avocado oil, season generously with salt and pepper.
  • Bake for 12-15 minutes, until just starting to brown.  Toss halfway during cooking.  Remove from oven and sprinkle with nutritional yeast.  Mix well and set aside.
  • Fill small saucepan with water and bring to boil.  Gently place eggs in water and boil for exactly 7 minutes so that the yolk will be runny when done.  While eggs are cooking fill another small bowl with ice water and when timer is done for eggs immediately place boiled eggs in ice water to stop them from cooking.  After about a minute, remove eggs from water and peel shells.
  • Put noodles and mushrooms in a bowl.  Add sliced avocado and place eggs on top and cut open.  Sprinkle with sesame seeds.
  • Season with additional salt and pepper if needed and serve immediately.
  • Enjoy!

Summer Arugula and Roasted Vegetable Salad

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Serves 2

Arugula’s spicy kick gives this delicious salad tons of flavor while the roasted veggies, avocado and seeds offer lots of texture and fill you up!

Ingredients:

  • 3 cups chopped kale
  • 3 cups arugula
  • 1 cup pea shoots
  • 1 avocado, cubed
  • 1 sweet potato sliced and cut into smaller pieces
  • 1 cup cut cauliflower florets
  • ½ yellow onion sliced
  • 4 tablespoons black and white sesame seeds
  • 3-4 tbsp. olive, avocado, coconut oil or ghee for roasting vegetables
  • 1 -2 tablespoons extra virgin olive oil for massaging kale

For the cashew cream dressing: 

  • 1 cup raw cashews
  • ½ cup filtered water
  • 1 tablespoon apple cider vinegar
  • 1-2 tbsp. apple cider vinegar
  • Juice of 1 lemon
  • 1 tsp. sea salt
  • Freshly ground pepper to taste

Preparation:

  • Preheat oven to 375 degrees.
  • Place cashews in a bowl and fill with filtered water at least an inch above the cashews.
  • Allow cashews to soak for at least 30 minutes or up to overnight.  
  • Rinse cashews and place in blender with vinegar, lemon juice, salt, pepper and ½ cup of filtered water.
  • Blend on high until creamy or desired consistency, adding more water as required to get very smooth.  Set aside.
  • Preheat oven to 375 degrees.  Toss cauliflower, sweet potatoes and onions with olive, avocado, coconut oil, or ghee and salt and pepper and roast until golden brown.  The cauliflower will take less time than the sweet potatoes and onions, about 25 min, so remove the cauliflower when it looks done and continue roasting the potatoes and onions until they are done, for about another 15 min. 
  • While the vegetables are cooking put kale in a large bowl.  Add 1-2 tablespoons extra virgin olive oil and massage until kale is soft and bright green.  Then add arugula and toss altogether.
  • Once vegetables are all done add them to the salad and toss.
  • Plate the salad, garnish with ½ pea shoots, sesame seeds and drizzle with cashew cream.
  • Enjoy!

Zucchini Noodles with Pumpkin Seed and Basil Pesto

Serves 2

This zucchini noodle dish is a great staple to enjoy the freshest flavors summer has to offer. A delicious, healthy and light dinner treat that looks impressive yet it’s surprisingly quick and easy to make!

Ingredients:

  • 3-4 zucchini spiralized
  • 2 cups fresh basil + a few leaves to chop for garnish
  • ½ cup pumpkin seeds (shells removed)
  • 2-3 cloves garlic
  • 1/3-1/2 cup olive oil
  • ¼ cup nutritional yeast
  • ½ cup sun sugar tomatoes (or any tomato of your choice)
  • salt and freshly ground pepper to taste

Preparation:

  • To prepare pesto, combine basil, pumpkin seeds, garlic, nutritional yeast, olive oil, salt and pepper in a food processor and blend until combined to desired consistency.  Set aside.
  • Put zucchini in a large skillet over low heat.   Slowly add pesto about 2 tablespoons at a time.  Toss and continue to add until noodles are coated to your liking.  Add tomatoes and plate.
  • Garnish with chopped basil and serve immediately.
  • Enjoy!

Fourth of July Steel Cut Oats

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Makes 2 servings

I love steel cut oats because they have a nuttier, earthier flavor than rolled oats.  They're delicious on their own with nothing more than a drizzle of honey and a sprinkle of cinnamon, but this recipe brings them to a whole new level! With amazing ingredients, this healthy, filling, protein packed breakfast is a great source of fiber, vitamins, minerals, amino acids and anti-oxidants, providing several health benefits, including improving digestion and heart health, regulating blood sugar and lowering inflammation!

Ingredients:

  • 1 cup steel-cut oats
  • 3 cups water or unsweetened almond milk (or milk of choice), or a mix of both
  • 1/8 tsp. sea salt
  • ¼ tsp. Cinnamon
  • 1 tbsp. ground Flaxseeds
  • 1 tbsp. Hemp seeds
  • 1 tbsp. Chia seeds
  • ½ tsp. Vanilla
  • 3 tbsp. raw honey
  • ¼ cup chopped Walnuts
  • ¼ cup chopped almonds
  • ¼ cup unsweetened coconut chips
  • 1 cup strawberries, blueberries and raspberries

Preparation:

  • Pour oats, salt and water and or milk into saucepan and bring to boil over high heat.
  • Once water is boiling, reduce the heat to low simmer.  Cover and cook for about 20-30 minutes, stirring occasionally and scraping bottom of pan.
  • Cook until oats are tender and as creamy as you like it.
  • Pour oats into bowl, add a little milk if you want it creamier,  finally add desired toppings above.
  • Serve immediately and enjoy!
  • You can also let the oats cool and store them in an airtight container in the fridge for up to a week.  
  • The oats will thicken in the fridge; stir a little milk or water into them when reheating to loosen.

Wild Salmon with Black Quinoa and Spinach

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Makes about 2 servings

Here’s to a healthy and delicious summer!  This mouthwatering salad, full of protein and healthy fats is one of my absolute favorites!  It’s also super easy, making it perfect for busy weeknights and it has never failed to get rave reviews!

Ingredients:

  • 1/2 cup black quinoa rinsed and drained
  • 1 cup organic vegetable broth
  • 16 ounces wild salmon (you can also use canned Alaskan Salmon)
  • ½ red onion, diced
  • 1 cayenne chili, minced
  • 6 cups baby spinach
  • Juice of 1 lemon
  • 1 avocado sliced
  • 3 tbsp. extra-virgin olive oil
  • Sea salt and freshly ground pepper to taste

Preparation:

  • Place rinsed quinoa in a saucepan with vegetable broth.  Season with salt and pepper.  Bring to boil then reduce to simmer and cover until liquid dissolves, about 15 minutes.  When done let sit for a few minutes before fluffing with fork.  Set aside.
  • Preheat oven to 425 degrees.
  • Wash salmon fillets and pat dry with paper towel.  Drizzle salmon with just enough oil to coat with a pastry brush, sprinkle generously with salt and pepper.
  • Place salmon on roasting pan or baking sheet and roast for 4-6 minutes per ½ inch thickness of salmon.  Roasting time depends on the thickness of your salmon, as determined by the thickest part of the fillet.  For every ½ inch of salmon, roast 4-6 minutes.  4 minutes will be slightly rare and 6 minutes will thoroughly cook it.
  • Heat the rest of the oil in a large skillet over medium-high.  Add the onion and chili and sauté until softened and starting to brown, about 7-8 min.
  • Add spinach and quinoa to skillet. Then gently flake salmon and add to skillet.  Finally add the avocado. Toss everything until combined well.  
  • Squeeze lemon over salad.  Season with salt and pepper.  
  • Enjoy!

Roast Chicken and Veggie Bowl

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Makes about 4 servings

Many of my clients say that they find lunch the most challenging in terms of what they’re in the mood for, what’s easy to make, delicious and satisfying.  This bowl addresses all of that and is a great solution for lunch or dinner, super easy to make and has the perfect combination of protein, healthy fats, and fiber.  I could eat it everyday – perhaps rotating things here and there depending on what I’m in the mood for!  The best part is you can prepare all the vegetables once and then use a portion each day to make your bowl.

Ingredients:

  • 1 whole organic roast chicken
  • 2 sweet potatoes sliced
  • 2 cups sunchokes, sliced
  • 1 ½ - 2 cups shitake mushrooms, sliced
  • 1 large head broccoli cut into florets
  • 4 cups mixed baby lettuces/arugula/any other greens you like
  • 2-3 tbsp. nutritional yeast (or parmesean if you prefer)
  • 6-8 tbsp. olive oil
  • 1 avocado sliced
  • 2-3 tbsp. apple cider vinegar
  • black and white sesame seeds as garnish
  • Sea salt and pepper to taste

Preparation:

  • Preheat oven to 375 degrees.
  • Toss sweet potatoes with about 1 tbsp. olive oil in a bowl and then spread on baking sheet.  Repeat with sunchokes and shitake mushrooms.
  • Roast veggies until lightly browned.  Mushrooms take about 15 minutes and sweet potatoes and sunchokes take between 35-45 minutes.  Check veggies every 15 minutes or so, flip on baking sheet and remove when done.
  • Place broccoli in a steamer basket over boiling water and steam until bright green and crisp, about 3 minutes.  Toss lightly with olive oil and a pinch of salt.  Set aside.
  • In another bowl toss lettuces with olive oil, apple cider vinegar and nutritional yeast.  Season with salt and pepper. 

Serving:

  • Assemble the bowl beginning with lettuces on the bottom.  Top with ¼ of the sweet potatoes, mushrooms, sunchokes, kale, broccoli, avocado and about 4-6 ounces of cut up chicken.  Season with salt and pepper.  Sprinkle with black and white sesame seeds.  Drizzle with olive oil (optional), dig in and enjoy!
  • Store the remaining cooked veggies and chicken in the refrigerator to use throughout the week.

Homemade Mini Oat Bites

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12-14 bites

I made these delicious little snacks to help get my kids and me through the final stretch of the school year.  With all the end of the year parties, they wind up eating a lot of junk, so these little guys pack a lot of protein and nutrition, minus any of the processed sugars or other questionable ingredients.  Gluten and dairy-free and made with sunflower seed butter, they are the perfect snack for a nut-free school and taste like a chocolate chip cookie that just came out of the oven - crisp on the outside, soft and gooey in the middle.  Made with only a few ingredients, they are super easy to make!

Ingredients:

  • 1/3 cup maple syrup
  • ¼ cup sunbutter (or your favorite nut of seed butter)
  • ¼ cup freshly ground flaxseed
  • 1 cup gluten-free old fashioned oats
  • 1/8 tsp. salt
  • ½ tsp. cinnamon
  • ½ cup dark mini chocolate chips (optional)

Preparation:

  • Preheat oven to 350 degrees. 
  • In a medium bowl, whisk together the maple syrup, sunbutter, and ground flaxseed.
  • In a separate bowl, stir together the oats, salt and cinnamon.
  • Add the sunbutter mixture to the oat mixture and stir well to combine.
  • Using your hands, press the oat mixture firmly into each cup of a mini muffin pan.  I used a silicone one so they were easy to remove.  You can use a regular mini muffin pan but be sure to use coconut oil to coat the pan generously so they don’t stick.
  • Bake for 15 minutes and then allow the pan to cool for about 10 minutes before removing the oat bites from the pan to cool on a wire rack.
  • Store in an airtight container in the refrigerator for up to 1 week or freezer for up to 6 months.
  • Enjoy!!

Sun Butter Seed Cookies

Sunflower Seed Butter Cookies.jpg

Makes 1 dozen cookies

These delicious treats are a nut-free version of the classic peanut butter cookie; another great recipe from the Sweet Laurel Cookbook.  Not only are peanuts inflammatory for many people, but most schools are nut free, so these make a perfect school snack. These high-protein, crunchy cookies are made with sunflower seed butter, which is creamier and lighter than peanut butter but still has that delicious nutty taste.  I love grabbing one for myself out of the refrigerator for an afternoon snack, and of course they are so easy to throw together!

Ingredients:

  • 1 cup sunflower seed butter
  • 1 large egg
  • ½ cup maple syrup
  • ¾ cup arrowroot powder
  • ½ tsp. Himalayan pink salt (or sea salt)
  • 1 tsp. vanilla extract
  • 1/2 cup dark chocolate chips (optional)

Preparation:

  • Preheat oven to 350 degrees.  Line a baking sheet with parchment paper. 
  • Stir together the sunflower seed butter, egg, maple syrup, arrowroot powder, salt and vanilla in a medium bowl or food processor until a soft dough forms.  Using your hands, scoop and roll the dough into 1-inch balls and place on prepared baking sheet.  Transfer to the refrigerator to set for at least 20 minutes.
  • Remove from refrigerator and use a fork to imprint a crosshatch on each cookie.  You may need to dip the fork in some extra arrowroot powder so it doesn’t stick to the dough.  Bake the cookies for 10-12 minutes until set on top and golden brown on the bottom.  Transfer to a cooling rack and cool completely.
  • Enjoy!
  • Store in a sealed container in the refrigerator.  You can also store in the freezer indefinitely.

 

Quinoa Kale Avocado Egg Bowl

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Serves 1

This is one of my go-to dinner (or lunch) recipes for a Monday meal after an indulgent weekend or on a night when there’s “nothing” in the house to eat.  Quick, satisfying, loaded with anti-inflammatory foods and super easy to make!

Ingredients:

  • 1/4 cup quinoa rinsed
  • 1/2 cup vegetable broth
  • 1 tsp coconut oil, ghee, olive oil or combination of all three
  • 1 cup chopped kale
  • 1 pasture raised egg
  • ½  avocado sliced
  • Sea salt and pepper to taste

Preparation:

  • Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  
  • Fill saucepan about 2/3 full with water and bring to a boil.
  • Turn heat down and let water relax into a brisk simmer.  You should see bubbles but the water shouldn’t be rolling.
  • Crack the egg into a small cup.  Ease the egg into the water and cook for about 4 minutes.  This will give you a firm white and a runny yolk.  Cook a little longer if you like yolk firmer.
  • Use a slotted spoon to remove the egg from the water.  
  • In a sauté pan, melt 1 tsp. oil or ghee on medium-high heat.  Add kale and season with salt and pepper. Sauté for a few minutes until wilted. 

Serving:

  • Assemble the bowl beginning with quinoa on the bottom.  Top with kale, avocado and egg.  Season with salt and pepper.  Drizzle with olive oil (optional) and enjoy!

Summer Fruit Tart

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Serves 8-10

This incredibly delicious, gluten and dairy-free pie is another winner from my new Sweet Laurel cookbook.  It’s the perfect pie that highlights any peak-season fruit.  Sweetened with maple syrup, adding just the right amount of sweetness, while healthy fats in the almond flour and coconut oil keep the crust tender.  A wonderful low-maintenance dessert to make and enjoy on long summer nights! 

Ingredients:

  • 2 13.5 ounce cans full-fat coconut milk, stored at least overnight in the refrigerator
  • 4 tbsp. maple syrup
  • 1 tbsp. vanilla extract
  • 2 tbsp. coconut oil, plus more for greasing the pan
  • 2 cups plus 2 tbsp. almond flour
  • 1/4 tsp. Himalayan pink salt (or sub sea salt)
  • 1 large egg
  • ½ cup mini dark chocolate chips (optional if not dairy-free)

Preparation:

  • Preheat oven to 350 degrees.  Generously grease a 9-inch tart pan with coconut oil.
  • In a food processor, pulse the flour and salt until combined.  Add the coconut oil, 1 tbsp. of maple syrup and egg and blend until the mixture forms a ball.  Lightly press the dough into the tart pan and bake for 10-12 minutes, until light golden brown.
  • While crust is baking, open cans of cold coconut milk; the solid cream will have risen to the top.  Spoon it into a glass or metal bowl and beat with mixer on high until thickens.  Add 1-2 teaspoons of the liquid and continue to beat until peaks form.  Slowly fold in 3 tablespoons of maple syrup and the vanilla extract.  Cover and refrigerate until ready to use.
  • Remove crust from oven and allow to cool completely.  Fill the crust with the coconut whipped cream and top with strawberries, raspberries, blueberries.
  • Sprinkle chocolate chips if desired.  
  • Slice, serve enjoy!
  • Leftovers can be stored in the refrigerator for up to a week.

Roasted Cauliflower Soup with Mushrooms and Caramelized Onions

Roasted cauliflower soup with mushrooms and caramelized onions.jpg

Serves 6

There’s nothing like a cold and rainy weekend to make me want to cozy up inside and make soup, and this scrumptious recipe did not disappoint! 
Rich, comforting and creamy, but even better because there isn’t any cream involved. The mushroom and caramelized onion topping smells so good and is the perfect combo.  Definitely give this easy recipe a try, it’s just as delicious as it is healthy! 

Ingredients:

For the soup:

  • 1 large head cauliflower
  • 1 head garlic, broken into cloves
  • 3 tbsp. olive oil
  • 2 tbsp. lemon zest
  • 2 tsp. sea salt
  • 1 tsp. freshly ground black pepper
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • 6 cups vegetable broth

For the topping:

  • 1 large or 2 medium sized red onions, sliced thin
  • 4-5 tbsp. olive oil
  • ½ tsp. sea salt
  • 1 ½ cup shitake mushrooms, sliced 
  • freshly ground black pepper to taste
  • 3 tbsp. parsley, minced

Preparation: 

  • Preheat oven to 400 degrees.
  • Toss the cauliflower and garlic with the olive oil, lemon zest, salt and spices and spread on a baking sheet.  Roast for about 25-35 minutes, or until the cauliflower is tender and the edges are lightly browned.  Remove from oven and let cool.
  • When cool blend ¾ of the cauliflower and garlic with the vegetable broth until smooth.  Pour mixture into saucepan.  Blend the rest of the cauliflower just until chunky and add that to the saucepan.  Heat over medium-low heat, stirring often while you prepare the topping. 
  • Heat a medium-sized skillet over medium high heat.  Add 3 tablespoons of olive oil, and then the onion slices and sea salt.  Cook for 10 – 15 minutes, stirring often until onion is caramelized and browned.  Remove onions from skillet and place in a bowl.
  • Heat the remaining olive oil in the same skillet.  Add the mushrooms and season with salt and pepper.  Cook for about 7-10 minutes until the mushrooms are getting crispy on the edges.  
  • Fold in the onions and parsley.  
  • Ladle the soup into bowls, add the topping and drizzle with olive oil.
  • Serve and enjoy!

Double Chocolate Muffins

Makes 9-10 muffins

Oh my goodness these muffins from my new Sweet Laurel cookbook are rich, decadent and heavenly!  They basically taste like mini chocolate cakes, however each one has 10 grams of protein, so you can feel good about eating chocolate for breakfast.  The best part is my 10 year-old daughter made them entirely by herself!  Not only will your family love them too, but it’s also a perfect recipe to make with your kids because the muffins are made with only a few simple ingredients and couldn’t be easier to make! 

Ingredients:

  • 2 1/2 cups almond flour
  • ¼ cup 100% unsweetened cacao powder
  • 1 tsp. baking soda
  • ½ tsp. Himalayan pink salt (or sub sea salt)
  • ¾ cup maple syrup
  • 2 large eggs
  • 1 tsp. vanilla extract
  • 1 cup vegan dark chocolate chips (I used Enjoy Life).  Feel free to sub with dark chocolate chips or whatever type of chocolate chip you prefer.

Preparation:

  • Preheat oven to 350 degrees.  Grease a muffin tin or use silicon muffin cups.
  • In a large bowl, whish together the almond flour, cacao powder, baking soda and salt.  
  • In a separate bowl, combine the maple syrup, eggs and vanilla. 
  • A little bit at a time, add the dry ingredients to the wet, stirring until a batter forms.  Fold in ½ cup of the chocolate chips.
  • Divide batter among the muffin cups, filling each one 3/4 of the way.  Bake for 20-25 minutes, until a toothpick inserted into the center comes out clean.  Remove the muffins and allow to cool. 
  • To make the chocolate drizzle, melt the remaining chocolate chips in a glass or metal bowl set over a pot of simmering water, stirring until melted.  Use a spoon to drizzle the melted chocolate over each muffin.  Let the drizzle set, then serve.
  • Store in a sealed container at room temperature for up to 3 days, in the refrigerator for about 1 week or freezer for up to 2 months.
  • To defrost, leave out overnight or pop in the toaster to warm up for a delicious and healthy breakfast or anytime snack! 

Quinoa Kale Glow Bowl

Quinoa Kale Glow Bowl.jpg

Serves 4

Bowls are a great go-to when you want to throw something together that’s quick, nourishing and delicious.  I made this bowl for a meatless “Monday” night but it’s a great one to add another protein like eggs, wild salmon or any other protein you that like.  This one has my favorites like wild mushrooms and Kobucha squash with a yummy sesame-ginger sauce that has just the right kick to it.

Ingredients:

  • 1 cup quinoa rinsed
  • 2 cups vegetable broth
  • 2-4 tablespoons coconut oil, ghee, olive oil or combination of all three
  • 3 cups chopped kale
  • 1 kobucha squash cut into moon shapes, skin on but seeds removed
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 2 cups mixed wild mushrooms
  • ½ red onion, chopped
  • 3 cloves garlic minced
  • 1-2 avocados
  • Lemon or lime wedges

Sesame Ginger Sauce:

  • 2 tbsp. coconut aminos
  • 1 tbsp. organic gluten-free tamari
  • 2 tbsp. water
  • Juice from 1 lime
  • 2 tsp. toasted sesame oil
  • ½ -1 tsp. red pepper flakes
  • ½ tsp. dijon mustard
  • ¼-1/2 cup sesame seeds
  • Sea salt and freshly ground pepper to taste

Preparation:

  • Preheat oven to 400 degrees.
  • Rinse and drain the quinoa.  Add rinsed quinoa, 1 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  
  • Arrange squash in a single layer on baking sheet.  Coat both sides on squash with oil or ghee and sprinkle with salt and pepper. 
  • Roast until starting to brown and caramelize, about 40 minutes, flipping with a spatula about halfway through.
  • In a small bowl, combine all the ingredients for the sauce.  Set aside.
  • In a large sauté pan (I like to use my cast iron skillet) melt another tbsp. oil on medium-high heat.  Add the mushrooms, sauté for a few minutes.  Then add the onion and garlic and sauté for 2-3 minutes.  Next add the cauliflower and cook until beginning to soften, about 5 min.  Add a little bit of the sauce.  Next, add broccoli and kale.  Sauté everything for a few minutes, mixing well until combined and add the rest of the sauce to the vegetables and cook for about 5 minutes.  

Serving:

  • Assemble the bowl beginning with quinoa on the bottom.  Top with vegetable mixture, squash and ¼-1/2 avocado. 
  • Add lime/lemon wedges to squeeze over bowl.
  • Finally drizzle with sesame oil (optional) and enjoy! 

Quinoa Veggie “Fried Rice” with Shrimp

quinoa 3.jpeg

Serves 4

Quinoa is a wonderful substitute in this protein-packed, delicious "fried rice" dish.  Quinoa beats rice with its impressively high fiber, protein and iron content as well as many other nutrients. This is an easy, all in one pan recipe that your whole family will love. 

Ingredients:

  • 4 tablespoons olive oil, divided
  • 2 large eggs beaten
  • 2 garlic cloves, minced
  • 1 small yellow onion, diced
  • 2 green onions sliced
  • 12 ounces shitake mushrooms, sliced
  • ½ head broccoli, cut into florets
  • ½ head cauliflower, cut into florets
  • 1 zucchini, chopped
  • 1 cup frozen peas
  • 2 carrots, peeled and diced
  • 1 1/2 cups uncooked quinoa
  • 3 cups vegetable broth
  • 1 tbsp. fresh grated ginger
  • 6 tbsp. Coconut Aminos 
  • Toasted sesame oil for drizzling
  • Sea salt
  • Freshly ground pepper
  • 12 ounces peeled cooked shrimp

Preparation:

  • Cook quinoa according to the package using the vegetable broth as the liquid.  When quinoa is finished, set aside.
  • Toss shrimp in a bowl and sprinkle with salt and pepper.
  • Heat 1 tablespoon of oil in a large pan or skillet (I love using my cast iron skillet for this dish) over medium/high heat. 
  • Add shrimp to the pan, spreading them out quickly in a single layer.  Let them cook in the pan for about 30 seconds without moving them.  Flip the shrimp over and let them cook on the other side for about another minute until they are mostly cooked through but not all the way.  Remove shrimp from skillet and set aside in a bowl. 
  • Heat another tablespoon of olive oil in the skillet over low heat.  Add eggs and scramble quickly until mostly cooked but still a bit runny.  Transfer them to the bowl with the cooked shrimp. 
  • Heat another tablespoon of olive oil in the skillet.  Add garlic and onion and cook, stirring often, until onions have become translucent, about 5 minutes.
  • Add carrots, broccoli, cauliflower, mushrooms and zucchini.  Cook, stirring constantly, until vegetables are tender.  
  • Add the peas and quinoa. Cook, stirring constantly, until heated through.  
  • Add the ginger and coconut aminos and toss to combine.  Stir in green onions, eggs and shrimp.  Cook, stirring constantly, until heated through, about 2 minutes.
  • Drizzle with toasted sesame oil. 
  • Serve immediately and enjoy!

Turkey and Avocado on Sweet Potato Toast

Turkey and avocado on sweet potato toast.jpg

Makes 1 serving

I love using sweet potato toast as a bread substitute!  Whether you’re are gluten-free or trying to add more fiber to your diet, sweet potato toast lends a richness and subtle sweetness to whatever fillings you choose to use.  Another big advantage is the added nutrition you get!  Sweet potatoes contain beta-carotene, which gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.  Combine them with protein and a healthy fat and you have a seriously nutrient-packed and delicious sandwich! 

Ingredients:

  • 2 slices raw sweet potato
  • 1/3-1/4 Avocado Slices
  • 1 small handful of mixed lettuces
  • 3 slices turkey
  • 1 tsp.  Avocado Oil Mayo
  • Sea salt
  • Freshly ground black pepper

Preparation:

  • Place sweet potato slices in a toaster on high for about 5 minutes or until cooked through.  You may need to toast multiple times depending on the length of your toaster settings. 
  • When sweet potato is ready top with lettuce,  turkey, avocado slices and mayo.
  • Season with salt and pepper.
  • Enjoy!