Mushroom, Spinach and Onion Frittata

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Serves 4 

A frittata is one of the easiest things to make - it’s like a fancy omelette, except there’s no flipping involved. My favorite time to make it is when I’m in the mood for a light quick weeknight dinner.  Not only is it super nutritious but you can put just about anything in the pan and it will taste great!

Ingredients:

  • 8 pasture raised eggs

  • 2 tablespoons extra virgin olive oil or ghee or a combination of both

  • 1 1/2 cups sliced shitake mushrooms

  • 1 onion diced

  • 2 cups packed baby spinach

  • 2 tbsp. goat milk (you can use whatever milk you like)

  • ¼ cup nutritional yeast (optional)

  • Salt and Pepper to taste

Preparation:

  • Preheat oven to 400 degrees.  

  • Heat a cast iron skillet over medium heat.  Add 1 tbsp. olive oil or ghee to the pan to heat.  Add onions and a pinch of salt and sauté until starting to brown about 6-8 minutes.  

  • About half way through cooking the onions, add the mushrooms and a pinch of salt and freshly ground pepper.  Sauté for about 5 minutes until soft.  

  • Finally add spinach and stir until wilted.  Turn up the heat and let any excess liquid evaporate from the pan, then remove from heat.

  • Beat the eggs and milk in a large bowl (you can do this while the veggies are cooking).  

  • Place the skillet back on the medium heat.  Add the remaining tbsp. of oil or ghee and once hot, pour egg mixture into pan.  Tilt the pan to make sure the eggs settle evenly over all the vegetables. Swirl the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.  Once you see the eggs at the edges of the pan beginning to set put the pan in the oven and bake until the eggs are set, about 10 minutes. 

  • For a browned, crispy top, run under broiler for 1-2 min and remove from oven.

  • Let cool in the pan for at least 5 minutes, then slice into wedges and serve. 

  • Enjoy!

  • Leftovers can be stored in an airtight container in the refrigerator for about 4-5 days. 

Gluten, Dairy and Sugar Free Apple and Carrot Bread

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Makes 1 loaf

My clients who need to avoid gluten, dairy and sugar were the inspiration for this delicious bread, which turned out AMAZING!  It’s savory with a hint of natural sweetness from the apples and carrots.  It’s loaded with healthy fats to keep you satisfied and the walnuts add protein and bring a crunch to each slice.  It’s perfect to enjoy for breakfast, dessert or anytime snack.  I personally love it with some almond butter, ghee or a dollop of coconut yogurt on top! 

Ingredients:

  • 2 cups almond flour

  • 1 tablespoon coconut flour

  • 1 teaspoon baking soda

  • 1 teaspoon baking powder

  • 1 teaspoon cinnamon

  • 1/2 teaspoon pumpkin pie spice

  • 1/8 teaspoon sea salt

  • 3 pasture-raised eggs

  • ½ cup no sugar added applesauce

  • 2 tablespoons melted coconut oil

  • ½ teaspoon vanilla extract

  • 1 large or 2 medium sized carrots, grated

  • 1 medium apple cut into small pieces

  • ½ - 1 cup walnuts, chopped

Preparation:

  • Preheat oven to 350 degrees.

  • Grease a 9x5 inch loaf pan with coconut oil or line with unbleached parchment paper.

  • In a large bowl, combine all dry ingredients and mix well. 

  • Add in wet ingredients and mix together well and pour into greased loaf pan.  Spread batter evenly. 

  • Bake for 30 minutes, then turn heat off and let bread rest in oven for another 15-20 minutes to let it set.

  • Slice and enjoy!

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

Post Thanksgiving Buddha Bowl with Tahini Dressing

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Serves 2

This bowl has it all and is perfect for a meatless Monday meal – fluffy quinoa, crunchy seeds, healthy fats and lots of delicious roasted veggies! It’s super easy to throw together because all the veggies take approximately the same amount of time to cook so they can be roasted on the same pan.  When they’re ready just put in a bowl with quinoa, avocado, pumpkin seeds and drizzle with tahini dressing.  As always feel free to substitute with any other veggies of your choice but this is a winning combo! 

Ingredients:

  • 1/2 cup quinoa rinsed

  • 1 cup vegetable broth

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

  • 1/2 head cauliflower cut into florets

  • 1 delicate squash, sliced

  • 1 avocado mashed

  • 1 cup sliced sunchokes

  • 1 large red beet cubed

  • 1 zucchini spiralized

  • ½ cup raw or dry roasted pumpkin seeds

  • 2-3 tablespoons sesame seeds

  • ½ teaspoon red pepper flakes (optional)

  • Sea salt and pepper to taste

Tahini Dressing

  • 1/3 cup tahini (ground sesame seeds)

  • 1 medium lemon, juiced

  • 2 tablespoons apple cider vinegar

  • 2-3 garlic cloves, minced

  • 1 tsp. sea salt

  • ½ tsp. freshly ground pepper

  • ¼ cup cold/iced water

Preparation:

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

  • Preheat oven to 375 degrees.

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

  • Toss zucchini noodles with oil/ghee, spread on baking sheet and cook for about 10 minutes, toss and another 5-10 minutes until just starting to brown.

To prepare tahini dressing:

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

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

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

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

Serving:

  • Assemble the bowl with the veggies and quinoa.   Top with mashed avocado and sprinkle with red pepper flakes.  Sprinkle with pumpkin and sesame seeds.  Finally, drizzle with tahini dressing.  Season with additional salt and pepper.

  • Enjoy!

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

Sweet Potato Casserole with Pecan Crumble Topping

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Yields 10 servings

My family begs me to make this recipe for every holiday throughout the year, especially Thanksgiving. Sweet potatoes are so delicious and so good for you!   This recipe is super easy to prepare and tastes way more like a dessert than a side dish.  And the pecan crumble topping is ridiculous! Give it a try and I promise it will become a favorite in your house too!

Ingredients

For the filling:

  • 4 cups mashed sweet potatoes (about 4-5 medium sized potatoes)

  • ¼ cup organic coconut sugar

  • 2 tablespoons maple syrup

  • 2 eggs beaten (preferably pasture-raised)

  • ½ cup milk (I use unsweetened almond or coconut milk but you can use whatever you like)

  • ½ teaspoon salt

  • 1/4 cup melted organic grass-fed butter or ghee

  • 1 teaspoon vanilla extract

For the topping:

  • 1 cup organic coconut sugar

  • ½ cup all-purpose flour (use almond flour or other gluten-free flour to make gluten-free)

  • 1/3 cup organic grass-fed butter or coconut oil

  • 1 1/2 cups chopped pecans

Preparation:

  • Roast sweet potatoes at 400 degrees for about 45-50 min or until soft. Remove from oven and let cool. When cool enough to handle, scoop inside of sweet potatoes into a large mixing bowl. Combine with coconut sugar or maple syrup, eggs, milk, salt, butter and vanilla. Mix together and pour into a greased 13x9 inch-baking dish.

  • To prepare the topping, in a separate bowl combine the coconut sugar, flour, melted butter or coconut oil and pecans. Mix together and crumble over sweet potato mixture. Bake uncovered at 350 degrees for 35 to 45 minutes.

  • Enjoy!

Roasted Lemon and Sumac Cauliflower

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Serves 4

A great way to use Sumac is with roasted vegetables. In this yummy side dish it adds a bold tart flavor that tastes great with the natural sweetness of the roasted cauliflower!

Ingredients:

  • 1 head of cauliflower, cut into florets

  • Juice and zest of 2 lemons

  • 1-2 tbsp. ground sumac (leave a little to sprinkle on top before serving)

  • 1 tsp. garlic powder

  • ½ cup of parsley chopped

  • 1/3 cup olive oil

  • Salt and Pepper

Preparation:

  • Preheat oven to 375 degrees.

  • Combine cauliflower, oil, sumac, garlic, lemon zest, salt and pepper. Toss well and place onto baking sheet.

  • Roast until lightly browned, around 20-30 minutes.

  • Transfer cauliflower to a bowl, add parsley and drizzle with lemon juice and toss. Season with additional salt and pepper if needed.

  • Finally, sprinkle a drop more sumac on top, serve and enjoy!

Gluten-Free Fattoush Salad

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Serves 4

This gluten-free Fattoush “crumbled bread” salad is made with a healing spice called Sumac, which is loaded with health benefits, perfect for aging adults like me! It's super rich in antioxidants, helps to lower blood sugar levels, increase levels of good cholesterol, helps to reduce bone loss and provides relief for muscle pain. Sumac is high in vitamin C which is super important during this time of year to fight the common cold, fever etc. and just as important, it is super versatile and tastes delicious!  You can find it in the spice section of your health food store (which is where I got mine), it’s also found in specialty Middle Eastern markets.  Start adding sumac to your diet to reap all of the delicious benefits that is has to offer.  It can be used in everything from dressings to marinades.  Goes well with grilled meat, fish, and veggies and can also just be sprinkled over cooked food for a dash of extra color and flavor!

Ingredients:

  • 4 cups mixed lettuces – I used baby field greens and arugula

  • ½ cup coarsely chopped fresh mint leaves

  • ½ cup coarsely chopped fresh parsley

  • ½ cup thinly sliced green onion

  • 1 cup sliced cucumber

  • 1 cup diced tomatoes

  • ½ cup sliced radishes

  • 1 avocado cubed

  • 2 cups gluten-free pita chips (I used Toufayan brand)

  • 2 - 4 grilled chicken breasts (optional)

Dressing:

  • 2-4 chopped garlic cloves

  • 1 tsp. salt + more to taste

  • 2 tsp. powdered Sumac, plus more for sprinkling on top

  • Juice from 2 lemons

  • 1 tbsp. apple cider vinegar

  • ½ cup extra virgin olive oil

  • Freshly ground pepper to taste

Preparation:

  • Begin by dicing the tomatoes, sprinkling them with salt and set them in a strainer over a bowl to collect the juices for about 5 -10 min. They will be less watery and more flavorful and denser in texture.

  • In a large bowl, combine lettuces, mint, parsley, cucumbers, avocado, radish, and green onions.

  • Add tomatoes to the bowl.

  • Place ingredients for dressing into mini food processor or use an immersion blender and blend until combined well. Taste and add more salt/pepper to taste.

  • Crumble the pita chips and add to the salad. Toss well and if you are adding grilled chicken you can add it now. Let sit for a few minutes so the pita chips absorb some of the dressing.

  • Sprinkle with a bit more Sumac, serve and enjoy!!

Easy 7 Ingredient Nut Energy Bars

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Makes 12-14 bars

Delicious, chewy and slightly sweet nut bars that are gluten, grain, sugar and dairy free.  Perfect for breakfast, pre-workout, after school or anytime nutrition-packed snack.  Kids love them too!  Feel free to use a mixture of whatever kind of nuts you like!

Ingredients:

  • 1.5 cups chopped almonds

  • 1.5 cups chopped pecans

  • 1 cup chopped walnuts

  • 18-20 dates finely chopped

  • ¾ cup egg whites

  • 2 tbsp. cinnamon

  • 1 ½ tsp. vanilla

Preparation:

  • Preheat over to 350 degrees.

  • Chop nuts and dates using a food processor.

  • In a large bowl, combine all ingredients and mix well.

  • Prepare a baking pan with parchment paper.  Spread nut mixture onto parchment paper and press firmly together.

  • Bake for about 18-20 minutes, then remove from oven and allow to cool for 5 minutes.  Bars will be easy to remove from pan by lifting parchment paper.  Slice into bars using a knife or pizza cutter into the size that you like.

  • Enjoy!

Egg Roll In A Bowl

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Serves 4

This takeoff dish has all the delicious flavor of a Chinese egg roll without any of the bad stuff.  Simple, fresh, healthy family-friendly dinner in one-skillet that your entire crew will love! 

Ingredients:

2 cups cooked brown rice or quinoa

1 lb. organic grass-fed, grass-finished ground meat (you can substitute turkey if you desire)

1 cup shitake mushrooms, sliced

2 medium onions, minced

1 cup carrots, shredded

1 head shredded cabbage (about 8 cups)

4 garlic cloves, minced

½ cup chopped green onion for garnish

2 tbsp. olive, avocado or unrefined sesame oil

2 tsp. ginger powder

2 tsp. crushed red pepper flakes

½ cup organic beef or vegetable broth

4-5 tbsp. coconut aminos (to taste)

2-3 tbsp. organic tamari (optional and to taste)

1-2 tbsp. toasted sesame oil

sea salt and freshly ground pepper to taste

Preparation:

  • Heat 1 tbsp. oil in a large, deep skillet or Dutch oven (I like to use a cast iron skillet) over medium heat.  Cook meat until browned.

  • Add another tbsp. of oil, add onions and cook for a few min. Add carrots, garlic, mushrooms and spices and sauté until softened, about  another 4-5 min.

  • Add broth to pan and stir well.  

  • Add cabbage,  coconut aminos and tamari and cook until cabbage wilts.  

  • Add toasted sesame oil and season with salt and pepper and adjust any flavorings as desired.

  • Serve over rice or quinoa, garnish with green onions and enjoy!

Gluten-free Applesauce Pumpkin Bread

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Makes 1 loaf

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

Ingredients:

  • 1 cup canned pumpkin

  • 4 eggs

  • 1 cup unsweetened applesauce

  • 1 tsp. vanilla extract

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

  • 2 ½ cups almond flour/meal

  • 1 tbsp. ground cinnamon

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

  • ½ tsp. sea salt

  • 1 tbsp. baking powder


Preparation:

  • Preheat oven to 350 degrees.

  • Grease a 9x5 inch loaf pan.

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

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

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

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

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

  • Slice and enjoy!

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

Spaghetti Squash Chicken Chow Mein

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Serves 4

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

Ingredients:

  • 1 spaghetti squash

  • 1 onion finely chopped

  • 3-4 cloves garlic, minced

  • 2 tbsp. finely chopped ginger

  • 1 large carrot julienned

  • 2 cups broccoli florets

  • 2 cups cauliflower florets

  • 4 cups Napa cabbage, shredded

  • 1/3 cup green onions chopped

  • 2 cups shredded chicken (about 2 chicken breasts)

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

  • 2 tbsp. sesame oil

For the sauce:

  • 6-8 tbsp. coconut aminos

  • 1 tsp. honey or coconut sugar (optional)

  • 2-3 tbsp. apple cider vinegar

  • 3-4 tbsp. sesame oil

Preparation:

  • Preheat oven to 400 degrees.

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

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

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

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

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

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

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

  • Garnish with a sprinkle of green onions before serving.

  • Enjoy!

Sheet Pan Buddha Bowl with Tahini Dressing

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Serves 2

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

Ingredients:

  • 1/2 cup quinoa rinsed

  • 1 cup vegetable broth

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

  • 3 cups arugula

  • 1/2 head cauliflower cut into florets

  • ½ head broccoli cut into florets

  • 1 ½ cup Brussels sprouts, halved

  • 1 red onion, sliced thick

  • 1 small delicate squash, sliced

  • 1 avocado sliced

  • ½ cup raw or dry roasted pumpkin seeds

  • Sea salt and pepper to taste

Tahini Dressing:

  • 1/3 cup tahini (ground sesame seeds)

  • 1 medium lemon, juiced

  • 2 tablespoons apple cider vinegar

  • 2-3 garlic cloves, minced

  • pinch of ground cumin

  • 1 tsp. sea salt

  • ½ tsp. freshly ground pepper

  • ¼ cup cold/iced water

Preparation:

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

  • Preheat oven to 375 degrees.

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

To prepare tahini dressing:

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

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

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

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

Serving:

  • Toss arugula with a little extra virgin olive oil.

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

  • Enjoy!

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

Shredded Chicken and Roasted Vegetable Salad

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Serves 2

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

Ingredients:

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

For the cashew cream dressing: (optional)

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

Preparation:

For the salad:

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

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

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

Overnight Chocolate Chia Seed Pudding

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Makes 4 servings

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

Ingredients:

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

Preparation:

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

Zoodles with Mushrooms, Avocado and 2 Seven Minute Eggs

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Serves 1

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

Ingredients:

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

Preparation:

 

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

Summer Arugula and Roasted Vegetable Salad

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Serves 2

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

Ingredients:

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

For the cashew cream dressing: 

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

Preparation:

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

Zucchini Noodles with Pumpkin Seed and Basil Pesto

Serves 2

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

Ingredients:

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

Preparation:

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

Fourth of July Steel Cut Oats

Fourth of July steel cut oats.jpg

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

Roast chicken_anytime bowl.jpg

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!!