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

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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

calamari salad.jpg

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

soba noodle stir fry.jpg

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

popped rice salad.jpg

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!!!