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

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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

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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

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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

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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

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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! 

Roasted Vegetable and Sardine Salad

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Serves 2

Sardines are so good for you!  Hands down they are the safest fish on the planet. They are an excellent source of protein and are one of the highest sources of essential omega-3 fatty acids without having to worry about high levels of mercury or sustainability. Their health benefits include the prevention of heart diseases and certain types of cancers.  They strengthen bones, boost the immune system, are loaded with antioxidant properties and rejuvenate the skin! A delicious way to eat them is in a salad like this one.  The combination of color, shape, texture and flavor is as pretty as it is both delicious and healthful!

Ingredients:

  • 4 cups mixed field greens
  • 2 cups arugula
  • 1 can sardines in olive oil (I used Vital Choice)
  • 2 radishes, sliced thinly
  • 1 avocado, cubed
  • 1 cup cut cauliflower florets 
  • 1 cup brussel sprouts, halved
  • 2 softly boiled eggs 
  • 1 bunch parsley chopped for garnish
  • 3-4 tbsp. olive, avocado or coconut oil or ghee for roasting vegetables

For the dressing: 

  • ¼ cup extra virgin olive oil
  • 2 tbsp. apple cider vinegar
  • 2 garlic cloves minced (optional)
  • Juice of 1 lemon
  • 1/2 tsp. sea salt
  • Freshly ground pepper to taste

Preparation:

  • Preheat oven to 375 degrees.  Toss cauliflower and brussel sprouts with olive oil, salt and pepper and roast until golden brown.  The cauliflower will take less time than the brussel sprouts, about 25 min, so remove the cauliflower when it looks done and continue roasting the sprouts until they are done, for about another 15 min. 
  • While the vegetables are cooking, wash and roughly chop all lettuces and put in a large bowl.  Add radishes and avocado.
  • Bring a small saucepan of water to a boil.  Once water is boiling, gently place eggs in water and cook for 7 minutes.  If you prefer the yolk less runny, cook for another 30 seconds to 1 minute.  Remove eggs from boiling water and place them in a bowl of ice water to stop them from cooking. Once slightly cooled, peel eggs and set aside as you prepare the dressing.

For the dressing:

  • Whisk together vinegar, lemon juice, extra virgin olive oil, garlic if using, salt and pepper. 
  • Add roasted veggies to the bowl and toss with dressing.  
  • Top with sardines and a boiled egg.
  • Season to taste with additional salt and pepper. 
  • Garnish with chopped parsley.
  • Serve and enjoy!!!

Marinated Calamari Salad

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Serves 2

I love this seafood salad!  It’s light and refreshing and can be served as a first course, or I like to make it a little more filling by adding some chopped avocado and enjoying it as a main dish.  Calamari is one of my favorites – it’s very quick and easy to make but feel free to use shrimp, mussels or another seafood if you prefer.  The flavors from all the herbs mixed with the sweetness from the jicama is so delicious!    

Ingredients:

Salad:

  • 1 lb. cleaned calamari, cut into rings and tentacles
  • 1 cup water
  • 2 cups white cooking wine
  • 1 cup celery (including leaves), chopped
  • 1 cup jicama, chopped
  • 1 cup cucumber, chopped
  • 2-3 green onions/scallions, chopped
  • ½ cup cilantro, chopped
  • ½ cup parsley, chopped
  • 1 jalapeno chili pepper, finely chopped
  • 1-2 tablespoons fresh ikura/salmon roe eggs
  • Juice of 2 lemons

Dressing:  

  • ½ cup organic extra virgin olive oil
  • 1/8 cup apple cider vinegar or other vinegar you prefer
  • 4 cloves garlic. minced
  • Sea salt and pepper to taste

Preparation:

  • Combine water and wine in a saucepan and bring to boil.  Add calamari and cook/poach for 45-60 seconds, just until flesh turns opaque.  Drain and cool and then combine with remaining salad ingredients. 
  • Whisk or blend dressing ingredients, add salt and pepper to taste.  Toss salad gently with dressing.  
  • Top with salmon roe.
  • Chill, if desired or serve immediately!
  • Enjoy!!

Reese’s Edible Cookie Dough

Makes many servings

Edible cookie dough is all the rage right now.  People are waiting in line for hours to get a scoop at spots like DO in NYC, which my daughter visited this weekend.  So we decided to put our own little healthy twists on a cookie dough recipe and make a “healthy version”.  The result was pretty darn delicious!  My daughter is addicted.  She said: “for healthy cookie dough, it's really good!"

Ingredients:

  • ¾ cup coconut sugar
  • 4 tbsp. unsalted grass-fed butter or coconut oil melted
  • 1 tbsp. vanilla extract
  • ¼ tsp. sea salt
  • 1 ¾ cup finely ground (preferably blanched) almond or cashew flour
  • 3 ounces chocolate chips
  • 4-6 tbsp. milk of choice (I used unsweetened almond)
  • 1-2 tbsp. tapioca starch or rice flour (optional)

Preparation:

  • In a large bowl, combine coconut sugar, melted butter or coconut oil, vanilla and salt and mix well.
  • Add the almond or cashew flour and mix well to combine.  The mixture will be crumbly.  
  • Add chocolate chips and mix until they are evenly distributed throughout.
  • Add milk 2 tablespoons at a time, mixing until the dough begins to come together and resemble cookie dough.  For slightly firmer dough, add 1-2 tablespoons of tapioca starch or rice flour and mix to combine.
  • Place the bowl of dough in the refrigerator for an hour or in the freezer for about 20 minutes or until mostly firm.  The cookie dough will not freeze solid.  
  • Scoop the dough into a bowl, cone or however you want and enjoy!
  • Store dough in a sealed container in the refrigerator or freezer.

Soba Noodles with Broccoli, Bok Choy and Shiitake Mushrooms

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Serves 4

This stir-fry is made with my favorite vegetables and my homemade stir-fry sauce. Not only is it delicious but it’s packed with too health benefits to list! Served over protein-packed, gluten free soba noodles makes it an ideal dish that’s great on it’s own or can pair well with any additional protein! 

Ingredients:

  • 2 heads broccoli cut into florets
  • 1 head of bok choy trimmed and cut into bite size pieces
  • 1 cup shiitake mushrooms, stemmed and sliced
  • 8 ounces 100% buckwheat soba noodles (I used Eden Foods)
  • 1 tbsp. fresh grated ginger or ginger juice
  • 1 tbsp. tamari or shoyu soy sauce
  • 2 tbsp. coconut aminos
  • ¼ cup brown rice vinegar
  • ¼ cup sesame oil
  • ¼ cup fresh scallion, chopped (I also recommend cilantro if you like that)
  • 1-2 garlic cloves, minced
  • 2 tablespoons ghee or grass fed butter
  • 2 tablespoons olive oil
  • Sea salt and freshly ground pepper to taste
  • Zest from 1 lemon
  • White or black sesame seeds for garnish

Preparation:

  • Prepare the stir-fry sauce by combining the ginger, tamari, coconut aminos, vinegar, sesame oil, scallion and garlic.  Set aside.
  • Steam the broccoli florets in a steamer basket until bright and green.  If you don’t have a steamer basket you can bring a medium saucepan of water to a boil and boil broccoli for about 30 seconds to 1 min.  Remove from water and set aside. 
  • Repeat above for the bok choy.  Set aside with the broccoli.
  • Bring water back to a boil and cook the soba noodles according to the instructions on the package.  Strain when done and set aside.
  • Melt olive oil and 1 tablespoon of butter or ghee in a large sauté pan over medium high heat.  Add mushrooms and cook, tossing occasionally, until tender and golden brown, about 6-8 minutes.
  • Reduce heat to medium and add broccoli, bok choy and prepared stir-fry sauce to the mushrooms.  Add and melt the remaining tbsp. of butter and cook together for a few minutes, coating all the vegetables in the sauce. 
  • Fill bowls with a portion of the soba noodles and top with the vegetables.  Add additional sauce on top if desired.  Garnish with lemon zest and sesame seeds.  
  • Serve and enjoy!

Popped Rice Salad

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Serves 6-8

My friend made a salad for a New Years Eve party and it was so good! It was really filling and the popped rice added a crunchy texture that pulled everything together! When I asked her for the recipe she told me that even though she loves it she only makes it once a year because she knows it’s not “healthy.”  I told her that I would love to make a version that is just as rich and delicious as the original but with healthier fats and fewer calories.  So this is what I did: I swapped the white rice in the original recipe for brown rice and added some roasted veggies and pumpkin seeds.  Finally, instead of using jarred mayonnaise, which is what the original recipe called for, I made a homemade dressing with healthy olive oil and none of the inflammatory vegetable oils or sugar that store bought mayo is made with.  The result was delicious!  My whole family loved it!  This salad is really an amazing, hearty meal in itself but feel free to add some grilled chicken, shrimp or any other protein if you’d like!

Ingredients:

  • 1 cup organic brown minute rice
  • 4 cups mixed field greens
  • 1 cup arugula
  • 4 scallions, chopped
  • 2 cans hears of palm, drained and sliced
  • 2 avocados, cubed
  • 1 cup cut yellow cauliflower florets 
  • 1 cup sliced sun chokes 
  • 1 cup sweet potato, cut and sliced 
  • ¼ cup roasted pumpkin seeds
  • 1 large egg at room temperature
  • 1 tbsp. apple cider vinegar
  • 1 tsp. Dijon mustard (or ½ tsp. dried mustard)
  • 1 tsp. sea salt
  • 1 tbsp. lemon juice
  • 1 cup + 2 tbsp. light olive oil
  • freshly ground pepper to taste

Preparation:

  • Preheat oven to 375 degrees.  Toss cauliflower, sun chokes and sweet potato with olive oil, salt and pepper and roast until golden brown.  The cauliflower will take less time than the sun chokes and potatoes, about 25 min, so remove the cauliflower when it looks done and continue roasting the other veggies until they are done, for about another 15 min. 
  • While the vegetables are cooking, wash and roughly chop all lettuces and put in a large bowl.  Add scallions, hearts of palm, avocados and pumpkin seeds.
  • Heat a heavy-bottomed saucepan with a lid over medium-high heat.  When it’s hot, add 2 tbsp. olive oil.  Swirl the pan to coat the bottom with oil.
  • Add rice and stir to coat the rice with the oil.  Cover the pan and shake until you can hear the rice popping.  
  • Reduce heat to medium-low and keep shaking the pan until the popping slows. It doesn’t make the same noise or fly up against the lid like popcorn does, so you need to listen closely. Once the popping slows, remove pan from heat and take off the lid.

For the dressing:

  • Combine egg, mustard, vinegar, ¼ cup olive oil and salt in a bowl.  Using an immersion blender pulse for a minute to break up the egg.  With the blender running, slowly add the first ¼ cup of oil a little bit at a time.  
  • Make sure each addition of oil is blended before adding the next.  The mixture will start to emulsify.  Once the first ½ cup of oil has been added, you can add the rest more quickly.  Add as much of the oil as needed to reach the consistency you prefer.  The more oil you add, the thicker the mayo will become.  You may not need to use all of the oil to reach your desired thickness.
  • Add roasted veggies and popped rice to the large bowl.  
  • Toss with dressing right before serving.
  • Season to taste with salt and pepper. 
  • Save leftover mayonnaise in a mason jar for up to a week in the refrigerator.
  • Enjoy!!!

Chocolate Coconut No-bake Cookies

Makes about 12 -14 cookies

Amazing, naturally sweetened no bake cookies to satisfy your sweet tooth in a healthy way!  They are decadent, delicious and so easy to make.  Give this simple recipe a try; your family and friends will devour them in no time!

Ingredients:

  • 1/2 cup coconut sugar
  • 2 tbsp. almond milk (or any other milk you prefer)
  • 3 tbsp. coconut oil
  • 2 tbsp. unsweetened cocoa or cacao powder
  • 1/3 cup salted peanut butter, crunchy or creamy (can sub any other nut butter of your choice)
  • 1 cup rolled oats (I used gluten-free)
  • ½ cup unsweetened shredded coconut
  • ½ tsp. vanilla extract
  • Pinch sea salt
  • Crushed nuts or more shredded coconut for topping (optional)

Preparation:

  • Line a baking sheet with parchment or wax paper.
  • In a medium saucepan combine coconut sugar, cocoa or cacao powder, almond milk and coconut oil.  Bring to low boil over medium heat, stirring constantly until bubbling for 1 minute.
  • Remove from heat and add peanut butter, shredded coconut, oats, vanilla and salt.  Stir to fully incorporate all ingredients.
  • Using a small ice cream scooper or rounded spoon, drop heaping tablespoon amounts of the batter onto the prepared baking sheet.  Sprinkle with additional coconut or chopped nuts (optional).
  • Let sit at room temperature until cooled and firm – about 30 minutes and ENJOY!
  • Store leftovers in the refrigerator for up to 3 days.

Hijiki with Carrots and Avocado

hijiki salad with carrots and avocado.jpg

Serves 2-4

This delicious seaweed salad is not only super easy to prepare and goes with just about anything, but is also highly nutritious.  Hijiki, like many sea vegetables, contains a wide range of essential minerals for the body, as well as significant levels of dietary fiber, vitamin K, calcium, iron, magnesium and iodine.  Try experimenting with this basic recipe by adding other ingredients or serve with soba noodles or rice to make a more complete meal!

Ingredients:

  • ½ cup dried hijiki seaweed
  • 1 cup water
  • ½ cup julienned carrots
  • ½ cup avocado cubed
  • 1-2 teaspoons toasted sesame oil
  • 2 teaspoons apple cider or rice vinegar
  • Sea salt and pepper to taste
  • 2 tablespoons sesame seeds

Preparation:

  • Rinse hijiki to remove any sand.  (if you don’t have a fine mesh strainer, just swirl it around in a bowl of water, then drain.
  • Place hijiki in a bowl with 1 cup of water.  Let soak for 20 minutes.
  • Meanwhile, in a small saucepan, heat oil over low-medium heat.  Add carrots and cook until softened.
  • Drain hijiki and add it to saucepan with vinegar and salt and pepper to taste.
  • Remove from heat, add avocado and toss to mix.  Sprinkle with sesame seeds and serve warm or cold. 
  • Enjoy!
  • Leftovers can be stored in an airtight container in the refrigerator for several days.

Healthy Dark Chocolate Mousse

dark chocolate mousse.jpg

Makes about 4 servings

Thick, rich, creamy, whipped, chocolatey goodness…so decadent, you’d never believe it’s healthy and beyond easy to throw together!  All you need are 10 minutes and a few simple ingredients to make this dairy-free, antioxidant packed mousse that’s the perfect treat to satisfy any sweet tooth!

Ingredients:

  • 4 ounces dark chocolate, roughly chopped
  • Extra squares of dark chocolate, shaved, for garnish
  • 2 cans full-fat coconut milk, refrigerated overnight or placed in the freezer an hour before making
  • ¼ cup cocoa powder (unsweetened)
  • ¼ cup raw honey
  • Seeds from one fresh vanilla pod (or 1 tsp. vanilla extract)

Preparation:

  • Bring about an inch of water to a simmer in a small saucepan.  Place the chocolate in a heatproof bowl over the saucepan making sure the water doesn’t touch the bottom of the bowl.  Stir chocolate until melted, remove bowl from heat and set aside to cool slightly.
  • Scoop the solid thick cream on top out of the can of coconut milk, trying not to get any of the water and place in a medium bowl.  You can throw away cans with the water in them as you won’t need them anymore.  
  • Add honey.  Using a mixer beat on high until thick and creamy, about 2 minutes.  Reserve about 4-5 tablespoons of the whipped cream to use as a topping for the mousse.  Set aside.
  • Pour the melted chocolate, scraped vanilla seeds or vanilla extract and cocoa powder into the bowl.  Beat on low until smooth and thick.
  • Divide mousse between 4 glasses or bowls.  Top with whipped cream, shaved chocolate and berries. 
  • ENJOY!

Butternut Squash Noodles with Shitake Mushrooms and Sweet Peas with Creamy Cauliflower Alfredo Sauce

Butternut squash noodles.jpg

Serves 2

Butternut squash noodles are my favorite new discovery! They’re a delicious gluten-free, low-carb alternative to pasta but more substantial than zucchini noodles.  This dish tasted even better than I expected – it’s rich and creamy with just the right amount of sweetness that really makes you feel like you’re indulging, even though your plate is all veggies and packed with vitamins, minerals and antioxidants! This recipe is a sure bet so go ahead and give these fiber-filled noodles a try! 

Ingredients:

  • 4 cups Butternut Squash, spiralized
  • 1 tablespoon Olive or Coconut Oil 
  • 1-2 tablespoons Ghee 
  • 2 cloves garlic, minced
  • 2 tablespoons shallots or onion, minced 
  • 1 head Cauliflower Florets
  • ½-1 cup Water
  • ¼ cup Nutritional Yeast
  • 1 cup Almond or any other milk you prefer
  • 1 cup shelled or frozen Sweet Peas
  • 1 cup Shitake Mushrooms
  • Salt and Pepper to taste
  • Fresh parsley for garnish

Preparation:

  • Preheat oven to 375 degrees convection or 400 degrees.
  • Toss cauliflower florets with oil and spread on baking sheet.  Season with salt and pepper.  Roast for about 20 minutes, toss and roast for additional 10-15 minutes until starting to turn brown. Remove from baking sheet.
  • Toss butternut squash noodles with olive oil and place on same baking sheet and roast for about 10 minutes in oven until tender.
  • Next, melt 1 tablespoon of ghee in a medium saucepan or skillet over medium heat.  Add minced shallot or onion and garlic and sauté until tender, but now browned, about 5 minutes.  Add milk and nutritional yeast.  Cook for a couple of minutes, stirring until everything is combined and fragrant.  Remove from heat.
  • Transfer contents of the saucepan into a blender or food processor.  Add most of the roasted cauliflower – saving a handful of pieces for garnish.  Add ½ cup of water and season with salt and pepper.  Process until very smooth and creamy, with a texture similar to traditional cream sauce. Add more water if necessary.
  • In the same saucepan or skillet add another tablespoon of ghee.  Sauté mushrooms for 4-5 minutes, turning until lightly browned.  Add peas.  
  • Finally combine the butternut squash noodles, sauce in the skillet with the mushrooms and peas over medium heat.  Stir until squash gets nicely coated and creamy. 
  • Garnish with a few cauliflower florets and chopped parsley.
  • Serve immediately and enjoy!

Slow Baked Chili Salmon over Zoodles and Shitake Mushrooms

wild salmon and zoodles.jpg

Serves 4

Easiest recipe ever!  Wild Salmon covered in delicious spices and then slow baked so that it melts in your mouth, is impossible to overcook and comes out so flavorful! I served it over zucchini noodles with shitake mushrooms for an omega-3 packed, heart-healthy, gluten-free dish.  This salmon recipe is also great paired with any salad, whole grain or roasted vegetables.
This recipe is dairy-free but if you are not looking to avoid dairy feel free to sub regular organic milk, grass-fed butter and Parmesan cheese.

Ingredients:

For the Salmon:

  • 1 large piece Wild Alaskan Salmon or 4 pieces six to eight ounces each
  • 2 teaspoons Chili powder
  • 1 teaspoon Paprika
  • 1 teaspoon Oregano
  • 1 teaspoon Sea Salt
  • 1 teaspoon Olive Oil
  • Chopped fresh Dill and sliced Lemon for garnish

For the Zoodles:

  • 2-3 large Zucchini, spiralized
  • 1 cup Shitake Mushrooms, sliced
  • 1 tablespoon Ghee or Olive Oil
  • ¼ cup raw Pumpkin Seeds
  • 1 teaspoon Sea Salt
  • 2-3 Garlic Cloves
  • ¾ cup non-dairy milk (I used Almond)
  • 1 teaspoon fresh Lemon Juice
  • 3-4 tablespoons Nutritional Yeast (or Parmesan cheese)
  • 1 tsp. Arrowroot flour
  • ½ - 1 tsp. Red Pepper flakes

Preparation:

  • Preheat oven to 270 degrees.  Line a baking sheet with parchment paper.  
  • Combine chili powder, paprika, oregano and salt.  
  • Place salmon on parchment paper and sprinkle with seasoning mixture.  Drizzle with olive oil. Bake for 30 minutes.  
  • While salmon is baking, place pumpkin seeds, salt, garlic, milk, lemon juice and nutritional yeast in a high-speed blender until creamy.  Add more salt or pepper to taste.
  • Pour contents of blender into a small saucepan, add arrowroot and cook over low heat, stirring regularly, until sauce thickens, about 3-4 min.  
  • Heat a large skillet over medium heat.  Heat ghee or olive oil and add mushrooms.  Sauté 3-4 minutes, turning until lightly browned.  Season to taste with salt and pepper.  Add zucchini noodles and sauce to skillet.  Stir until everything is well coated.  
  • Plate zoodles, sprinkle with red pepper flakes and top with salmon, fresh dill and lemon slices. 
  • Serve immediately and enjoy!