Kale and Avocado Salad with Roasted Sunchokes, Delicata Squash, Pumpkin Seeds and Lemon Tahini Dressing

Serves 3-4

This is my go-to Kale salad that I’ve been making for years.  I change it up a little bit from time to time but the bones of it stay the same. In this version, I added a couple of my favorite fall veggies - Delicata squash and Jerusalem Artichokes (or sunchokes).  They’re both rich and bring a slightly sweet flavor to the salad and are loaded with tons of health benefits.  My favorite way to cook them both is by roasting, which brings out the sweetness as well as the savory flavor.  This salad is a meal in itself and so easy to throw together but feel free to add more or less of any ingredients that you want – that’s the beauty of this salad, it’s totally customizable and impossible to mess up.  And the best part is it doesn’t get soggy so the leftovers are even better!

Ingredients:

·      1 large or 2 smaller heads of Kale

·      1 Delicata Squash

·      2 cups sunchokes, washed and sliced

·      1 Avocado cubed

·      1/2-1 cup Pumpkin Seeds

·      ½ cup Extra-Virgin Olive Oil

·      ½ - 1 cup Nutritional Yeast

·      Sea Salt and Freshly Ground Pepper

Tahini Dressing:

·      1/3 cup tahini

·      1-2 tablespoons Coconut Aminos

·      Juice from 1 lemon

·      2-3 garlic cloves

·      2-3 tablespoons apple cider vinegar

·      Water

Preparation:

• Preheat oven to 400 degrees.  Clean the squash, cut in half, and remove seeds.  Cut the squash into moon-shaped slices.

• Scrub sunchokes under cold running water and cut into 1/4-inch-thick pieces.

• Toss with avocado oil, salt, and pepper and arrange pieces in one evenly spaced layer on a baking sheet.

• Roast until squash and sunchokes are starting to brown, about 20 minutes. 

• Using a spatula flip sunchokes and squash and put back in the oven and continue to roast for about 10-20 minutes or until tender and golden brown. The sunchokes take about 10 minutes longer than the squash.

To prepare the tahini dressing:

•  In a bowl combine the tahini, lemon, coconut aminos, salt, pepper, and apple cider vinegar to the bowl.  Whisk until thoroughly blended.

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

Preparation:

• Put kale into a large bowl

• Add half the Olive Oil (1/4 cup) and massage until the Kale becomes a deep green color, about 3-5 minutes.  Massaging Kale breaks down rough, chewy fibers, making it easier to digest.  It also makes the Kale go from bitter to nutty and lightly sweet. 

• Add Sunchokes, Squash, Avocado, Pumpkin Seeds, Nutritional Yeast, Salt and Pepper.

• Add Tahini dressing to your liking.  Leftovers will last refrigerated for up to 1 week in a sealed container.

• Toss to combine – taste and add more salt or pepper if needed.

• Enjoy!!!

Filet Mignon with Spaghetti Squash, Wild Mushrooms and Spinach

Serves 2

High-quality grass-fed, grass-finished animal protein paired with a yummy veggie side is a super nutrient-dense, low-carb, gluten-free delicious meal that the whole fam will love! Grass-fed/finished meat has an extensive micronutrient profile and contains brain-boosting omega-3 fatty acids which are fats that your body can’t produce and must get from food.  Omega 3 fats are essential for the normal functioning of all of our tissues throughout the body and they also increase the body’s ability to absorb the phytonutrients and antioxidants in vegetables!

Ingredients:

•  8-10 ounces grass-fed, grass-finished Filet mignon

• 1 head of garlic, peeled and divided into cloves

• ½ -1 tsp. dried oregano

• 1 spaghetti squash, halved and seeded

• 5-6 tablespoons ghee

• 5-6 cloves garlic, chopped

• 2-3 tablespoons fresh thyme

• 1 tsp. red pepper flakes

• 2 cups shitake mushrooms, chopped

• 2 cups baby spinach

• 1 cup nutritional yeast

• ½ cup chopped fresh parsley

• Extra virgin olive oil for drizzling

• Sea and freshly ground pepper

Preparation:

• Preheat oven to 400 degrees.

• Cut squash crosswise; take out seeds and spread flesh with 1-2 tablespoons of ghee, salt, and pepper and place cut side down on a baking sheet.

• Bake until easily pierced with a fork, about 40-50 minutes, and remove from oven to cool.

• Once squash can be easily handled, scrape insides into spaghetti strands with a fork and set aside.

• Place a seasoned cast-iron skillet over medium-high heat and sprinkle the pan generously with sea salt. Add garlic cloves and 1 tablespoon of ghee.

• Season steak on both sides with additional salt and pepper.  Place steak in the middle of the pan. Sear for about 2 minutes without moving. Flip steak with tongs, sprinkle with oregano and cook for another 2 minutes (this is for medium-rare). 

• Place the skillet in the heated oven for about 5 minutes.  Take the skillet out of the oven and remove the steak and place it on a plate or cutting board and let the meat rest for a few minutes.  It’s better to be slightly underdone because the steak will continue to cook. You can cover loosely with foil if you’d like.

• In another large skillet over medium heat add the rest of the ghee, garlic, and thyme.  Cook for 2 minutes and then add the mushrooms. Cook until mushrooms are starting to turn golden and stir in the spinach and continue to cook until spinach is wilted. 

• Add the nutritional yeast and season with salt and pepper. 

• Finally, drizzle with olive oil, add most of the parsley, toss to coat, and remove from heat.

• Remove foil from steak and slice.

• To serve, plate the squash and steak and sprinkle with the rest of the parsley on top.

• Enjoy!

Wild Salmon Salad with Avocado, Edamame and Fresh Herbs

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2-3 servings

Here’s to a deliciously healthy, light, and refreshing, one-bowl summer salad!  Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats made naturally creamy with the addition of avocado.  Health-promoting fresh herbs, capers, and edamame add the perfect flavors and textures making it an amazing and easy to prepare meal to add to your weekday dinner rotation.

Ingredients:

·      2 cans wild salmon (I used Wild Planet)

·      1 ripe avocado roughly cubed

·      ½ cup chopped celery

·      ½ cup chopped cucumber

·      ¼ cup minced red onion

·      ¼ cup chopped cilantro

·      ¼ cup chopped parsley

·      1 cup cooked edamame

·      2 tablespoons Greek-style unsweetened almond milk yogurt (I used Kite Hill)

·      ¼ cup capers

·      Juice from 2 lemons

·      ¼ tsp. garlic powder

·      4 cups mixed baby lettuces

·      1 tbsp. olive oil

·      ½ tsp. Himalayan Sea salt

·      Freshly ground pepper

Preparation:

·      Add all ingredients to the bowl except the baby lettuce and olive oil. Mix with a spoon until thoroughly combined.

·      Toss baby lettuces with olive oil. Season with salt and pepper.

·      To prepare salad, plate the baby lettuces and scoop the salmon salad on top.

·      Squeeze more lemon over the salad.

·      Serve and enjoy!

Gluten and Dairy-free Banana Bread Baked Oats

Serves 1

Loving the baked oats food trend right now! They are a great way to mix up your usual breakfast or lunch routine. So delicious, high in fiber, filling, and tastes like you’re eating dessert!

Ingredients:

•  1/2 cup rolled oats

• 1/2 cup almond milk

• 1/2 mashed banana

• 1/4 cup Enjoy Life dark chocolate chips

• 1 tbsp. almond or peanut butter (or any nut butter of your choice)

• 1 tbsp. chia seeds

• 1 tsp. baking soda

• 1 tsp. maple syrup

• 1 tsp. ground cinnamon

 Preparation:

• Preheat oven to 400 degrees.

• Mix all ingredients in a bowl, transfer to a ramekin and bake for 20-25 min.

• Top with more nut butter. 

• Enjoy!

Wild Mushroom Risotto with Wild Salmon, Spinach, Broccoli and Avocado

Serves 4

 I love risotto and am really loving the brand, RightRice which makes an Italian style risotto with 2x the protein, 5x the fiber, and almost 40% less net carbs than regular rice. It’s absolutely delicious, super creamy and so quick and easy to prepare. You can serve it as a side or prepare it as I did by adding any combination of vegetables and protein that you like.

Ingredients:

•  2 tbsp. avocado oil

• 2 tbsp. ghee

• 2 garlic cloves, minced

• 2 cups shitake mushrooms, chopped

• ½ head broccoli

• 3 handfuls baby spinach

• 3-4 tablespoons coconut aminos teriyaki

• 4 six/eight-ounce pieces of wild salmon fillets

• 2 cups vegetable broth, plus ½ - 1 cup

• 1 avocado diced

• Sea salt

• Freshly ground pepper

 Preparation:

• In a medium saucepan, bring 2 cups of the vegetable broth to a boil.  Add risotto and boil uncovered for 5 minutes, stirring occasionally.  Remove from heat and let stand covered for 7 minutes.

• In a large skillet over medium heat melt half the ghee and avocado oil.

• Sauté the garlic until fragrant, about 1-2 min.  Add the rest of the ghee, mushrooms and broccoli and sauté about 5-7 minutes.  Set aside.

• Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Wash salmon fillets and pat dry with a paper towel. Place salmon on the baking sheet and drizzle with coconut aminos, spread with a pastry brush, and sprinkle generously with salt and pepper.

• Roast salmon 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. Use a fork to separate the salmon into flaky pieces.

• To prepare, uncover the risotto and add more vegetable broth if needed to make it creamier.  Add veggies, avocado, and flaked salmon. Season with additional salt and pepper if needed.

• Heat and stir until creamy. 

• Serve immediately and enjoy!

Spicy Chickpea Pasta with Roasted Broccoli, Brussels Sprouts, and Spring Peas

Serves 4

 A simple and delicious pasta salad that’s packed with protein and fiber AND tons of health benefits from all the veggies! It’s a pretty perfect dish for a warm spring night and a meatless Monday meal that your whole family will love!

Ingredients:

•  1-2 cups broccoli, cut into florets

• 1-2 cups brussels sprouts, halved

• 2 cups fresh or frozen spring peas

• 1 diced shallot

• 4-5 cloves garlic, thinly sliced

• 1 tsp. red pepper flakes

• 1 cup nutritional yeast

• ½ cup Olive oil

• 1 tsp sea salt

• ¼ tsp freshly ground black pepper

• Extra salt and pepper to taste

• 2 tbsp organic grass-fed unsalted butter or ghee

• 1-2 boxes of Banza Chickpea Pasta

• ½ cup chopped fresh parsley

Preparation:

-       Preheat oven to 375 degrees.

-       Toss broccoli and brussels sprouts with olive, salt, and pepper, and roast on a baking sheet for about 30 min. or until just starting to brown.  Set aside.

-       Prepare a large pot of lightly salted water to a boil.  Cook pasta according to pkg directions.  Drain and set aside.

-       In a large sauté pan over medium heat add about ½ of the oil, 2 tbsp ghee, garlic, shallot and red pepper flakes.  Cook, stirring often for about 5 min until the garlic is caramelized and fragrant.

-       Stir in until slightly tender, about 3 minutes.

-       Finally, add the cooked pasta, roasted vegetables, nutritional yeast, ½ of the parsley and the rest of the olive oil to the pan. Toss everything to coat.

-       To serve, plate the pasta and sprinkle with a little fresh parsley on top.

-       Enjoy!

Rotisserie Chicken Salad with Sauteed Vegetables

2 servings

This is a super easy lunch or dinner salad to make with either your own baked or roasted chicken or using a store-bought rotisserie chicken as I did.  Not only is it delicious and goes well with just about anything but it’s perfect for meal prepping so you have a batch made to use all week!

Ingredients:

Roasted veggies:

• 1 head chopped radicchio

• 1 cucumber, sliced

• 2 cups sliced Brussels sprouts

• 1 cup spinach

• 2 tablespoons dried oregano

• A handful of green olives

• 2 tablespoons Coconut Aminos

• Avocado oil

• Extra virgin olive oil

• 2 tablespoons freshly squeezed lemon or apple cider vinegar

 Chicken salad:

• 1 organic roast chicken

• 2 celery stalks, finely chopped

• 1 green onion, chopped

• 1 tbsp. lemon juice or apple cider vinegar

• Avocado Mayonnaise – I like Primal Kitchen

• Sea salt and freshly ground pepper to taste

 Preparation:

-       Heat the avocado oil in a skillet (I used a cast-iron skillet) then add the Brussels sprouts.  Season with salt, pepper, and coconut aminos for a little sweetness. Stir and cook until Brussels until they turn golden brown. When they are almost finished, add the spinach and sauté until wilted.

-       Pull the chicken meat from the bone and shred it in a large bowl. Mix with celery, onion, lemon juice, sea salt and freshly ground pepper, and mayo (use as much as needed to make it your desired level of creaminess.)

-       To plate the dish: put radicchio, cucumbers, olives on the bottom of the plate.  Add oregano, olive oil and squeeze fresh lemon juice or apple cider vinegar, and toss.

-       Add the sauteed veggies on top. Then add a big scoop of chicken salad in the middle.

-       Serve and enjoy!

-       Store leftover chicken salad in the refrigerator and use it throughout the week.

Baked Oatmeal Cups

Baked Oatmeal Cups

Makes about 14-16 cups

The same healthy ingredients you’d put into a bowl of oatmeal, baked into a yummy muffin are a healthy and delicious on-the-go breakfast, snack, or after-dinner treat that you’ll love.  These are also perfect for meal prepping as you can make a batch to keep in the refrigerator or freezer and they are pre-portioned so you can just grab them and go. I made half with blueberries and the rest with mini dark chocolate chips but you can tailor the recipe to any variety that you want!

Ingredients:

• 1 ½ cups rolled oats (I used gluten-free)

• 1 ¼ cup oat flour (I blended oats into flour but you can also keep them whole for a chewier texture)

• 4 tsp. ground flaxseed

• 1 tsp. cinnamon

• 1 tsp. baking soda

• ½ tsp baking powder

• ¼ tsp. sea salt

• 1 mashed banana

• 2 eggs

• ¼ cup maple syrup

• ¼ cup honey

• ¼ cup melted coconut oil

• 1 cup nut milk of choice (I used almond milk)

• 1 tsp. vanilla extract

• ½ cup wild blueberries, dark chocolate chips, unsweetened coconut flakes, or any other topping of choice.

Preparation:

• Preheat oven to 350 degrees and grease a muffin pan with coconut oil or use silicone baking cups.

• In a large bowl, mix together all of the dry ingredients.

• In a separate bowl, mix together all the wet ingredients. 

• Pour the wet ingredients into the dry and combine.

• Finally, stir in the toppings.

• Spoon the batter into the muffin pan or baking cups, filling each around ¾ of the way full.

• Bake for about 25 minutes or until golden brown. 

• Enjoy!

• Store baked oatmeal cups in a sealed, air-tight container in the fridge for up to 7 days or freezer for up to 3 months.

• Reheat in the toaster on low or microwave. You can also thaw frozen cups by transferring them from the freezer to the refrigerator overnight.

Valentine's Day Bark

Healthy Dark Chocolate Bark

Makes about 4 servings

All you need are 10 minutes and a few simple ingredients to make this dark chocolate bark with freeze-dried raspberries, strawberries, chopped almonds, and flaky sea salt! The most delicious and antioxidant-packed treat to satisfy any sweet tooth!

Ingredients:

• 4 ounces dark chocolate, roughly chopped (I used Hu)

• 1-2 tsp. coconut oil

• ¼ cup freeze-dried strawberries

• ¼ cup freeze-dried raspberries

• ¼ cup chopped almonds

• 1 tsp. flaky sea salt

Preparation:

• Line a baking sheet with parchment paper.

• Melt the chocolate in a microwave-safe bowl 30 seconds at a time or in a double-boiler. Stir chocolate constantly to avoid it from burning.  Continue until chocolate is completely melted and smooth.  If when melted the chocolate is too thick to pour then stir in a little bit of coconut oil to thin it out until it reaches a smoother consistency.

• Immediately pour the melted chocolate onto the prepared baking sheet and spread it into a thin layer with a spatula.

• Sprinkle the berries, almonds, and sea salt on top and then let the chocolate cool and harden. Feel free to put it in the refrigerator to cool it faster.  Once it’s completely cool, break into smaller pieces.

• ENJOY!

• Bark can be stored in an airtight container for around 2 weeks, longer in the refrigerator or in the freezer for months.

No Bake Gingerbread Energy Balls

Makes about 12-15 balls

These little guys are a holiday version of my favorite energy balls.  They taste like a rich gingerbread cookie and are packed with protein and anti-inflammatory properties without any processed sugars or questionable ingredients.   SO healthy, So easy and So yummy! Perfect for breakfast, an afternoon snack, or a treat after dinner. Kids love them as much as adults!  Gluten-free and dairy-free.

Ingredients:

·      1 cup gluten-free old-fashioned oats, loosely ground in a blender (optional

·      1/2 cup unsweetened shredded coconut (I used toasted but regular is fine)

·      ¼ cup almond butter

·      1/2 cup peanut butter (or any nut butter of your choice)

·      ½ cup freshly ground flaxseed

·      1/4 cup honey

·      1/4 cup maple syrup

·      ¼ cup sesame seeds

·      1 teaspoon ground cinnamon

·      1/2 tsp. vanilla extract

·      ½ tsp. ground ginger

·      ¼ tsp. ground cloves

·      ½ cup dark mini chocolate chips

Preparation:

·      Mix all ingredients together in a bowl and let the mixture set in the refrigerator for at least 30 min.

·      Roll mixture into about 1-inch sized balls and store in an airtight container in the refrigerator for up to 2 weeks or in the freezer for up to 6 months.

·      Enjoy!!

Rotisserie Chicken Salad with Roasted Vegetables

2 servings

Need a super easy lunch or dinner shortcut? Try making a yummy chicken salad using a store-bought rotisserie chicken.  It’s simple and delicious and goes well with just about anything. It’s perfect for meal prepping so you have a batch made to use all week!

Ingredients:

Roasted veggies:

• 1 Delicata squash, sliced and seeded

• 2 cups sliced Brussels sprouts

• 2 Japanese eggplants, sliced

• 2 handfuls mixed lettuces

• ¼ cup Coconut Aminos

• Avocado oil

• Extra virgin olive oil

Chicken Salad:

• 1 organic roast chicken

• 2 celery stalks, finely chopped

• 1 green onion, chopped

• 1 tbsp. lemon juice or apple cider vinegar

• Avocado Mayonnaise – I like Primal Kitchen

• Sea salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 400 degrees.

• Spread veggies on a baking sheet and spray/mist or drizzle with avocado oil and season with salt and pepper. Bake for 25-35 minutes, tossing halfway during cooking. Remove veggies from the oven when done and spray/mist or drizzle with extra virgin olive oil.

• For a little sweetness, toss the Brussels sprouts and eggplant with the coconut aminos and set aside.

• Pull the chicken meat from the bone and shred it in a large bowl. Mix with celery, onion, lemon juice, sea salt and freshly ground pepper, and mayo (use as much as needed to make it your desired level of creaminess.)

• To plate the dish: put lettuces on the bottom of the plate and arrange the roasted veggies on top. Then add a big scoop of chicken salad in the middle.

• Squeeze lemon over the dish and finish it with a little drizzle of extra virgin olive oil.

• Serve and enjoy!

• Store the leftover chicken salad in the refrigerator and use it throughout the week.

Spaghetti Squash with Shiitake Mushrooms, Spinach and Thyme

Serves 4

 Spaghetti squash is a delicious, nutrient-dense, low-carb, gluten-free swap for pasta and this hearty dish makes a great winter night meal.  Whether your aim is more veggies or just a new go-to-recipe, this rich, savory, no-cheese, cheesy combo is amazing so give these fiber-filled noodles a try!

 Ingredients:

•  1 spaghetti squash, halved and seeded

• 4-5 tablespoons ghee

• 5-6 cloves garlic, chopped

• 2-3 tablespoons fresh thyme

• 2 cups shitake mushrooms, chopped

• 2 cups baby spinach

• 1 cup nutritional yeast

• ½ cup chopped fresh parsley

• Extra virgin olive oil for drizzling

• Sea and freshly ground pepper to taste

Preparation:

• Preheat oven to 375 degrees.

• Cut squash crosswise; take out seeds and spread flesh with 1-2 tablespoons of ghee, salt, and pepper and place cut side down on a baking sheet.

• Bake until easily pierced with a fork, about 40-50 minutes, and remove from oven to cool.

• Once squash can be easily handled, scrape insides into spaghetti strands with a fork and set aside.

• In a large skillet over medium heat add the rest of the ghee, garlic, and thyme.  Cook for 2 minutes and then add the mushrooms. Cook until mushrooms are starting to turn golden and stir in the spinach and continue to cook until spinach is wilted. 

• Add the nutritional yeast and season with salt and pepper. 

• Finally, drizzle with olive oil, add most of the parsley, toss to coat and remove from heat.

• To serve, plate the squash and sprinkle with the rest of the parsley on top.

• Enjoy!

Wild Salmon with Roasted Autumn Vegetables

2 servings

Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats paired with roasted fall veggies and a side of heart of palm linguini.  A delicious, healthy and easy meal to make to add into your midweek dinner rotation.

Ingredients:

• 2 Japanese eggplants, sliced

• 2 cups sliced Brussels sprouts

• 1 package Palmini heart of palm linguini

• ¼ cup Coconut Aminos

• 2 six-eight-ounce pieces of wild salmon

• Avocado oil

• Extra-virgin olive oil

• Juice of 1 lemon

• 1 tbsp. toasted sesame oil

• Sea salt and freshly ground pepper to taste

 Preparation:

• Preheat oven to 400 degrees.

• Spread veggies on baking sheet and spray/mist or drizzle with avocado oil and season with salt and pepper. Bake for 25-35 minutes, tossing halfway during cooking. Remove veggies from oven when done and spray/mist or drizzle with extra virgin olive oil.

• Rinse Palmini linguini under water thoroughly and add to a small saucepan. Add ¼ cup plain almond milk (or other milk of choice) and ¼ cup nutritional yeast, season with salt and pepper. Cook on low until sauce thickens and everything is combined.  Remove from heat.

• Wash salmon fillets and pat dry with a paper towel. Place salmon on roasting pan or a parchment-lined baking sheet.  Drizzle with coconut aminos and spread with a pastry brush, finally sprinkle generously with salt and pepper.

• Roast salmon 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.

• Plate the veggies, linguini and top with salmon.

• Squeeze lemon over the salmon and finish it with a little drizzle of sesame oil.

• Serve and enjoy!

Gluten and Dairy-free Pumpkin Bread

Serves 4

Delicious gluten and dairy-free pumpkin bread that my kids love during this time of year and perfect to make for Thanksgiving!  Soft, fluffy, naturally sweetened, full of flavor and so easy to make!

Ingredients:

•  1/4 cup melted coconut oil

• 1/2 cup maple syrup

• 1 cup almond flour

• ¼ cup coconut flour

• 3 eggs

• ¾ cup pumpkin puree

• 1 tsp. pumpkin pie spice

• 1 tsp. cinnamon

• ½ tsp. sea salt

• ½ tsp. baking soda

Preparation:

• Grease a 9x5 inch loaf pan with coconut oil and preheat oven to 325 degrees.

• In a large bowl, combine the eggs, maple syrup, pumpkin and melted coconut oil. Mix well.

• Add the rest of the ingredients and stir until well-combined.

• Pour the batter into loaf pan and bake for 45-60 minutes, until the top is lightly browned and a toothpick inserted into the center comes out clean.  Let the bread cool for 10-15 minutes before slicing.  

• Enjoy!

• Store in a closed container for about a week in the refrigerator.

• Feel free to add walnuts, pecans and/or chocolate chips in the batter or as a topping if desired.

Roasted Japanese Eggplant

Serves 2-3

Tis the season to enjoy this delicious, simple to prepare and highly nutritious veggie!  The Japanese eggplant, a longer version of its better-known cousin, is one of my favorites.  It contains lots of vitamin C, folate, potassium, manganese and the antioxidants that give it its purple color is great for brain health. Japanese eggplant also has thinner skin that is more easily digested and packed with fiber to keep you feeling full so be sure to try out this versatile veggie that your whole family will love!

Ingredients:

•  3-4 Japanese eggplants  

• 2-4 tablespoons avocado oil

• 1-2 tablespoons extra virgin olive oil

• Sea salt

• 1 tablespoon crushed garlic

• Freshly squeezed lemon juice

Preparation:

 -       Preheat oven to 400 degrees.

-       Line baking sheet with parchment paper or Silpat non-stick baking mat:

-       Slice eggplants the long way and place on baking sheet flesh side up.

-       Sprinkle with sea salt. 

-       Whisk together the avocado oil, garlic and lemon juice and generously coat the flesh of the eggplants with the mixture.

-       Roast in the oven for 35-45 minutes or until the insides are really soft and the skin gets slightly crisp.  You can also broil them for a couple of minutes at the end to brown on top as well.

-       Transfer eggplants to a plate and drizzle or spray with extra virgin olive oil and sprinkle with extra salt if desired.

-       Serve immediately and enjoy!

Edible Chocolate Chip Cookie Dough

Makes about 8 servings

 This plant-based, refined sugar-free recipe makes eating raw cookie dough not only delicious but entirely safe! My favorite way to enjoy it is to stir it into non-dairy ice cream or yogurt but feel free to use whatever base you like for the ultimate treat.  Such an easy and fun recipe to make with kids!

Ingredients:

• 2 cups almond flour

• 1/3 cup almond butter

• ½ cup maple syrup

• 1/3 cup honey

• 2 heaping tbsp. coconut sugar

• 2 teaspoons vanilla extract

• ¼ teaspoon salt

• 1 cup miniature dark chocolate chips (I used Enjoy Life)

 Preparation:

• In a large bowl, add the almond flour, coconut sugar, and salt.  Mix well.

• In another small bowl whisk together the almond butter, maple syrup, honey, and vanilla.

• Pour the wet ingredients into the dry ingredients.  Mix everything together until its evenly combined and fold in the chocolate chips.

• Cover and refrigerate for at least an hour.

• Enjoy!

• Store leftover dough in the refrigerator for up to 1 week or in the freezer for several months.

Filet Mignon Steak Salad

Serves 2

A delicious and healthy steak salad that balances the right amount of high-quality grass-fed, grass-finished animal protein and plant food. Grass-fed/grass finished beef is one of the most nutrient-dense proteins you can eat. Grass-fed/finished meat has an extensive micronutrient profile and contains a good amount of brain-boosting omega-3 fatty acids which are fats that your body can’t produce and must get from food. Omega-3’s fats are essential for normal functioning of tissues throughout your body. They also increase the body’s ability to absorb the phytonutrients and antioxidants in vegetables! This mix of Brussels sprouts, carrots, mushrooms and cipollini mushrooms make for a comforting and delicious combo that balances out the richness of the meat.

 Ingredients:

8 ounces grass-fed, grass-finished Filet mignon

4 cups mixed field greens

1 cup wild mushrooms

2 cups cipollini onions

1 cup Brussels sprouts, cut in half

1-2 handful multicolored baby carrots

3-4 tablespoons melted coconut or avocado oil

1-2 tablespoons extra virgin olive oil

Juice from 1 lemon

1 tablespoon apple cider vinegar

1 avocado, sliced

2 teaspoons. ground oregano (optional)

Sea salt and pepper to taste

 Preparation:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper or use a silpat baking mat.

-       Toss Brussels sprouts, carrots, onions and mushrooms with avocado oil or melted coconut oil and spread on baking sheet.

-       Roast for 30 - 40 minutes, tossing halfway during cooking time.  The mushrooms will be done first so remove them from the sheet when they are ready, and continue to remove any veggies that are lightly browned.  Continue to roast the rest until done checking every few minutes to avoid burning.

-       While the veggies are roasting, place a seasoned cast iron skillet over medium-high heat and sprinkle the pan generously with sea salt.

-       Season steak on both sides with additional salt and pepper.  Place steak in the middle of the pan. Sear for about 2 minutes without moving. Flip steak with tongs and cook for another 2 minutes (this is for medium rare). 

-       Place skillet in the heated oven for about 5 minutes.  Take skillet out of the oven and remove steak and place on a plate or cutting board and let the meat rest for a few minutes.  It’s better to be slightly underdone because the steak will continue to cook. You can cover loosely with foil if you’d like.

-       Finally, slice the steak and assemble the salad.

Assembling the Salad:

-       Put mixed greens in a bowl, drizzle and toss with a little extra virgin olive oil and apple cider vinegar.

-       Add the roasted vegetables, sliced avocado and finish with sliced steak on top. 

-       Enjoy!

Mango Banana Coconut Bowl

Makes 2/3 servings

 Kids love smoothie bowls just as much as adults and they make a favorite breakfast, snack or lunch especially when the base is thick, creamy and packed with antioxidants to keep us healthy! There are so many reasons to eat mango – the fibers are good for the gut and keep you regular and full.  Mango is sweet but doesn’t elevate blood sugar significantly due to its fiber content.  Mangoes are rich in vitamins A, C and E which strengthen the immune system, help with kidney function, cleanse the body and the beta carotene is good for eye health!

 Ingredients:

 SMOOTHIE:

4 cups frozen mango (slightly defrosted)

1 can whole coconut milk

½ tsp. vanilla

1 banana

TOPPINGS:

Sliced strawberries

Toasted coconut chips (I used Dang)

1 tbs. chia seeds

1 fig sliced

Grated lemon rind

Preparation:

-       Add all smoothie ingredients to high-powered blender and blend until creamy and smooth. 

-       Pour half of your smoothie into a bowl and top with slices strawberries, coconut chips (I love the wonderful crunch against the smooth base), chia, fig and grated lemon rind.

-       You can freeze any remainder and the next morning just re-blend the frozen smoothie, pour into smoothie bowl and add your favorite toppings!

Nut Butter Honey Truffles

Makes 12-16 servings

These delicious homemade truffles are packed with healthy ingredients and are perfect for breakfast, a post-workout snack, or an anytime treat! You can also substitute with any combination of nut or seed butter that you prefer.  I made these with homemade CBD hemp honey from Franny’s Farmacy which recently opened in downtown Westport. Be sure to check out their website or visit their store to explore the many health benefits of all of their hemp and CBD products.  Check out my quick video and see how easy these are to make!  You and your family will love them!

Ingredients:

·      1/4 cup gluten-free old-fashioned oats

·      1/2 cup combined organic peanut butter and almond butter (feel free to use any nut butter of your choice)

·      1 tbsp freshly ground flaxseed

·      1/4 cup honey (I used Franny’s Farmacy Hemp Honey)

·      tbsp. ground flaxseed

·      1/2 tsp. vanilla extract

·      3-4 tbsp. dried shredded coconut

Preparation:

·      Pulse oats in a blender for about 30-45 seconds until they become a powdery flour.

·      In a bowl, mix oat flour, nut butters, honey, flaxseed, and vanilla.

·      Roll the mixture into 1-inch balls.

·      Pour coconut onto a plate and roll each ball in coconut to coat.

·      Place truffles in the refrigerator and let chill for at least 30 minutes.

·      Enjoy!

·      Store truffles in a mason jar or airtight container in the refrigerator for up to 1 week or in the freezer for several months.

Yogurt Chia Parfait

Serves 2

Easy, healthy, no-cook, make-ahead, naturally sweetened, gluten-free and so delicious!   This parfait is a nutrient-dense, high-protein breakfast or anytime snack that will keep you full and satisfied for hours, so you'll be less tempted by unhealthy junk foods! Can be stored in the refrigerator for a few days which makes it an ideal breakfast meal prep to make on Sunday night for the week!

Ingredients:

Base:

1/2 cup chia seeds

2 tbsp. honey or maple syrup

1/2 tsp. vanilla extract

1cup unsweetened almond milk (or other milk of choice)

1 cup unsweetened coconut, almond or another yogurt of choice (I used Kite Hill plain almond milk yogurt)

1/2 cup berries

2 tbsp. chopped/sliced almonds

 Preparation:

-       In a bowl, whisk together chia seeds, almond milk, honey, and vanilla.  Mix until well combined.  Let sit for at least 30 minutes to thicken.

-       In 2 mason jars or glass containers, evenly layer the chia mixture into each.  Then layer the yogurt and finally add the berries and almonds on top.

Enjoy!