Rainbow Yogurt Parfait

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Serves 1
A fruit and yogurt parfait is a healthy and delicious treat for breakfast or an after-school or anytime snack.  It’s too simple and quick to not try to make on your own.  Just layer the yogurt with whatever fruits you like, add anything else like chia seeds, nuts or granola and voila, you have a beautiful and complete snack, that tastes as yummy as it looks, with protein, fiber, and healthy fat to keep you satisfied for hours!

Ingredients:

Preparation:

  • In a glass container/mason jar, layer the yogurt, fruit, chia seeds and top with granola.

  • Enjoy!

Golden Beet, Quinoa and Hummus Summer Salad

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Serves 2

Enjoy this easy summer salad with a variety of ingredients that turn it into a nutritional powerhouse packed with protein and healthy fats.   Incredibly nourishing and an excellent source of antioxidants like vitamin A and C, E, K iron and gut-healthy fiber for improved digestion!  Try topping with grilled salmon, chicken or any other additional protein of your choice if you prefer as well!

Ingredients:

  • 4 cups mixed field greens

  • 4 cups arugula

  • 1 cup golden beets diced into cubes

  • 1 cucumber sliced

  • 1 avocado sliced

  • ½ cup hummus

  • 1 cup quinoa

  • ½ cup raw or toasted pumpkin seeds

  • Chicken or vegetable broth

  • Olive oil

  • Fresh lemon juice

  • Sea salt

  • Freshly ground pepper

Preparation:

  • Preheat oven to 375 degrees.

  • Place beets in a bowl and toss them with olive oil. Spread in a single layer on a baking sheet lined with parchment paper or a silpat non-stick baking mat and roast for 35-40 minutes or until fork tender and golden. Stir once or twice during roasting to make sure they cook evenly.

  • Cook quinoa according to package instructions using chicken or vegetable broth as liquid.

  • Place pumpkin seeds on tray, drizzle or mist with olive oil. Sprinkle with sea salt and toast on low until lightly browned.

  • To assemble salad, put both lettuces in a large bowl. Add beets, cucumber, quinoa, and pumpkin seeds. Drizzle with olive oil and lemon juice. Toss to combine and add more oil or lemon to taste. Season with salt and pepper.

  • Divide up the salad into 2 separate bowls.

  • Add 1/2 of hummus and ½ sliced avocado to each salad.

  • Enjoy!

Blistered Shishito Peppers 

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Serves 4

Shishito peppers are so addicting and incredibly easy to prepare and make the perfect appetizer, snack or side dish.  Now is the perfect time to make them at home as they’re in season from summer to fall so you can find them in grocery stores and farmers markets.  You and your family won’t be able to get enough of these crunchy, mild, and delicious peppers.  They taste great with a squeeze of lemon juice and you can either roast them in the oven or on the stovetop; the instructions for both are below.  

Ingredients:

  • 3-4 cups Shishito peppers 

  • 2-4 tablespoons avocado oil

  • Coarse sea salt

  • Freshly squeezed lemon juice (optional)

Preparation:

Roasting in oven:

  • Preheat oven to 450degrees.

  • Line baking sheet with parchment paper or silpat non-stick baking mat

  • Coat or spray peppers with avocado oil and place on baking sheet. Sprinkle generously with salt. Roast in the oven for 7-10 minutes until peppers are blistered and puffy.

  • Remove from oven and serve immediately.

Stovetop preparation:

  • Heat oil in skillet (I used a cast iron skillet) over medium-high heat to warm.

  • When skillet is hot, using tongs add the peppers to the pan in a single layer.

  • Cook peppers without moving them for a few minutes so they get charred on one side and then continue to turn frequently until darkened and blistered in a few places. If you prefer them to have a bit of a crunch, cook for about about 7-9 minutes or if you prefer them wilted completely, cook them longer, about 12-15 minutes. (This is how my family prefers them).

  • Transfer peppers to a plate, squeeze with a fresh lemon (optional), and sprinkle with extra salt.

  • Serve immediately and enjoy!

Sweet Potato, Chickpea, Kale Buddha Bowl

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Serves 4

Incredibly delicious, nourishing and colorful bowl with lots of fresh flavors from seasonal veggies, fiber and protein rich chickpeas, avocado and an amazing lemon tahini dressing that’s so good you’ll want to put it on everything!

Ingredients:

  • 1 medium red onion, sliced in wedges

  • 1 cup sliced sunchokes

  • 1 head kale, chopped

  • 2 sweet potatoes cut in 1-inch slices

  • 1 head cauliflower cut into florets

  • 1-2 avocados sliced

  • Avocado oil

Chickpeas:

  • 1 15-ounce can chickpeas (drained, rinsed and patted dry)

  • 1 tsp. cumin

  • 1 tsp. chili powder

  • 1 tsp. garlic powder

  • ½ tsp. salt

  • ½ tsp. pepper

Tahini Dressing:

  • 1/3 cup tahini

  • Juice from 1 lemon

  • 2-3 garlic cloves

  • 2-3 tablespoons apple cider vinegar

  • 1 tsp. salt

  • ½ tsp. freshly ground pepper

  • ¼ cup cold/iced water

Preparation:

  • Preheat oven to 375 degrees. Arrange sweet potatoes, onions, sunchokes, cauliflower and onions on baking sheet. Drizzle or spray with avocado oil, and season with salt and pepper. Bake for about 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.

  • While veggies are roasting, heat a large skillet with 1-2 tablespoons avocado oil (I used a cast iron skillet) over medium heat. Once hot, add chickpeas, cumin, chili powder, garlic powder, salt and pepper. Sauté chickpeas, stirring frequently for about 10-15 minutes until browned and fragrant. Remove from heat and set aside.

  • Add a little more avocado oil to the same skillet and add the chopped kale. Sauté for a few minutes until slightly wilted and remove from heat.

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 chickpeas. Top with avocado and drizzle with tahini dressing.

  • Enjoy!

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

Cauliflower Gnocchi and Sweet Peas with Roasted Squash, Sunchokes and Broccoli

Cauliflower Gnocchi with sweet peas- sunchokes- broccoli and zucchini.jpg

Serves 2-3

Such a perfect and easy meatless Monday dinner! Hearty gnocchi paired with lots of veggies, packed with vitamins and minerals, so delicious and everything comes together in under 30 minutes. Feel free to top with any additional protein of your choice, sliced avocado and/or a lightly fried pasture-raised egg.

Ingredients:

  • 2 cups frozen sweet peas

  • 2 cups sliced sunchokes

  • 2 cups spiralized yellow zucchini

  • 2 cups broccoli florets

  • Avocado oil

  • Olive oil

  • 1-2 tablespoons ghee

  • 2-3 tablespoons nutritional yeast

  • ½ cup roasted pumpkin seeds

  • Salt and pepper to taste

  • 1-2 tsp. red pepper flakes for garnish

Preparation:

  • Preheat oven to 375 degrees. Line baking sheet with parchment paper or silpat baking mat.

  • Spray or toss sunchokes with avocado oil, season with salt and pepper, spread on baking sheet and put in oven for 15 min.

  • After 15 min. spray squash and broccoli with avocado oil, season with salt and pepper and add to the baking sheet. Bake for about 15 minutes. Remove veggies from oven. Drizzle with olive oil. Mix and set aside.

  • Prepare gnocchi as directed on the bag. I prepared by cooking gnocchi in boiling water for 5 minutes. Halfway through I added the sweet peas.

  • After 5 minutes drain gnocchi and peas. Place in a bowl with ghee, nutritional yeast and season with salt and pepper. Toss until creamy and well combined.

  • Prepare and assemble dish by placing veggies next to each other in a bowl. Sprinkle with pumpkin seeds and red pepper flakes.

  • Serve and enjoy!

Everything bagel Cashews

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Makes 1 cup

Nuts are one of my favorite snacks because they are packable, super filling, satisfy my cravings for something crunchy and are a great source of healthy fats.  Raw cashews are delicious on their own but roasting them with healthy oil and the ever popular, game changing Everything but the Bagel Sesame Seasoning kicks them up a to a whole other level!

Ingredients:

Preparation:

  • Preheat oven to 375 degrees.  Line a baking sheet with parchment paper. 

  • Spread cashews onto baking sheet and lightly mist with oil or combine the cashews and oil in a bowl and then spread the nuts over the prepared baking sheet.

  • Bake for 15 minutes, tossing and turning the nuts a few times as they bake.

  • As soon as the nuts are done, remove from oven and toss with “everything” seasoning mixture.

  • Let cool before serving and enjoy!

Seed Crackers

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So excited to share this easy and healthy cracker recipe from The Clean Plate cookbook! They’re great for breakfast with avocado, served along side of soup, dipped in hummus or topped with nut butter and sliced strawberries.  They’re so nutritious, as they’re packed with protein, fiber and healthy fats to keep you super satisfied and blood sugar levels stable, which is key.  Go ahead and make a batch of these so you can keep on hand for breakfasts on the go, lunches or anywhere!

Ingredients:

  • ¼ cup ground flaxseeds

  • ¼ cup whole flaxseeds

  • 1 tablespoon arrowroot powder

  • ¼ teaspoon sea salt

  • 3 tablespoons black sesame seeds

  • 3 tablespoons while sesame seeds

  • 3 tablespoons raw pumpkin seeds

  • 1 cup boiling water

  • Flaky sea salt

Preparation:

  • Preheat oven to 320 degrees.

  • In a medium bowl, mix together all the ingredients except the flakey salt.  Let sit for 15 minutes to firm up.

  • Lay a large sheet of parchment paper on the counter and use a spatula to scrape the seed mixture onto the paper.  Top with another piece of parchment and use a rolling pin to roll the mixture into the size of a baking sheet and about ¼-inch thick.  

  • Transfer to a baking sheet and carefully peel off the top layer of parchment (go slowly, as a few seeds may stick to it.)  Sprinkle with flaky salt and bake for 45 minutes.  If the crackers don’t seem dried out on the bottom, turn off the heat but leave the pan in the oven with the door closed for 30 minutes.  Check the crackers and leave them in the oven longer if necessary.

  • Allow to cool, then break into large pieces and store in an airtight container for up to 1 week.

  • Enjoy!

"Everything" Deviled Eggs

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Serves many

The best of an iconic NY “everything” bagel – without the carbs! Smart snacking done right! Satisfying, stuffed no-cook bites, mid-morning, afternoon or anytime snack done and done!

Ingredients:

  • 8 hard-boiled eggs

  • ¼ cup Primal Kitchen Avocado Oil Mayo

  • 1 tsp. yellow mustard powder

  • 2 tsp. water

  • ¼ tsp. salt

  • ¼ tsp. freshly ground pepper

  • 2 tbsp. toasted sesame seeds

  • 1 tbsp.  Poppy seeds

  • 1 tbsp. dried minced garlic

  • 1 tbsp. dried minced onion

  • 1 tsp. coarsely ground sea salt

Preparation:

  • Place eggs in a pot and cover with water.  Bring the water to a  boil, and then let the eggs sit off the heat for about 10 minutes. This makes whites that are firm but still tender and yolks that   are set but still creamy.  

  • Peel and halve the eggs.  Remove yolks and mash in a bowl with ¼ cup mayonnaise, 2 tsp. water, 1 tsp. yellow mustard powder and ¼ tsp. each salt and pepper until smooth.  Set aside.

  • Mix sesame seeds, poppy seeds, dried minced garlic, dried minced onion and 1 tsp. coarsely ground sea salt in a small bowl.  

  • Return yolk mixture to centers of egg whites and sprinkle with “everything” seasoning mixture.

  • Enjoy!

Easy Summer Salad

Easy Summer Salad.jpg

Serves 2

Dig into a crisp, cool salad for a perfect summer meal.  Simply roast all the veggies together and remove each from oven as they’re ready.  Add cooked lentils, peas and chickpeas, toss with tahini dressing and enjoy!  Simple, easy and delicious!

Ingredients:

  • 4 cups mixed field greens

  • 4 cups arugula

  • 1 cucumber sliced

  • 2 cups roasted butternut squash

  • 2 cups roasted broccoli

  • 1 cup roasted mushrooms

  • 2 cups frozen peas

  • 1 cup cooked quinoa

  • 1 cup cooked lentils

  • 1 bay leaf

  • 1 cup crunchy roasted chickpeas

  • 1 can garbanzo beans, drained and rinsed

  • 1 tsp. garlic powder

  • olive oil

Tahini Dressing

  • 1/3 cup tahini (ground sesame seeds)

  • 1 medium lemon, juiced

  • 2 tablespoons apple cider vinegar

  • 2-3 cloves garlic, minced

  • 1 tsp. sea salt

  • ½ tsp. freshly ground pepper

  • ½ cup cold/iced water

Preparation:

  • Preheat oven to 400 degrees.

Chickpeas:

  • Spread drained and rinsed chickpeas on a baking sheet in a single layer and dry them really well with a towel. The drier they are, the better and crunchier they will turn out.  The key is to make sure they go into the oven without any water left on them. 

  • Drizzle or spray with Olive Oil, sprinkle with ½ -1 tsp. salt, ½ tsp. garlic powder and freshly ground pepper.  

  • Bake for about 45 minutes, shaking the pan every 15 minutes or so to make sure they don’t burn.

  • They should be golden brown and crunch on the inside when they’re done.

Quinoa:

  • Rinse and drain the Quinoa.  Add rinsed Quinoa, 1 tsp. salt, ½ tsp. Garlic Powder 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.  Let sit for a few minutes, fluff with a fork and set aside.

Lentils:

  • In a medium saucepan add lentils, bay leaf and enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered until lentils are tender but not mushy, about 20 min. Drain lentils and discard bay leaf.

Veggies:

  • Reduce oven temp to 375 degrees. Coat broccoli, squash, and mushrooms with oil, season with salt and pepper and roast for about 20-30 minutes, checking and turning veggies on baking sheet until desired amount of browning. Remove veggies from oven as they’re ready.

Peas:

  • Bring a small pot of water and ¼ cup salt to boil. Add peas and cook for 1 min. Transfer to a bowl of ice water and let sit about 1 minute until cold. Drain and set aside.

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.

  • To assemble salad put everything into a large bowl. Add dressing and toss to combine. Season with additional salt and pepper if needed.

  • Enjoy!

Asparagus, Carrot & Pea Salad with Chicken

Asparagus- carrot and Pea salad with chicken.jpg

Serves 4

Celebrate spring with this light and refreshing salad that is beyond delicious and a fantastic way to bring in the warm weather. Incredibly nourishing and colorful with lots of fresh flavors from seasonal veggies, lemon and mint AND an excellent source of antioxidants like vitamin A and C, E, K iron and gut-healthy fiber for improved digestion!

Ingredients:

  • 15-20 heirloom carrots or 4 medium carrots, cut into 2-3 inch sticks

  • ¼ tsp. chili powder

  • ¼ tsp. ground cumin

  • ¼ tsp. paprika

  • ¼ tsp. ground coriander

  • 1 tsp. Sea salt

  • 1/8 tsp. pepper

  • 1-2 tbsp. avocado oil

  • 2-3 tbsp. extra-virgin olive oil

  • Juice of 1 lemon

  • 1 bunch asparagus

  • 1 bag frozen green peas

  • 8-10 radishes, thinly sliced

  • ½ cup fresh mint leaves

  • ½ cup toasted pumpkin seeds

  • 3-4 Easy and Delicious Baked Chicken Breasts

Preparation:

  • Preheat oven to 400 degrees.

  • Combine carrots in a bowl with chili powder, cumin, paprika, coriander, 1 tbsp. avocado oil, ¼ tsp. salt and 1/8 tsp. pepper, tossing to coat. Spread on to a baking sheet and roast until tender, about 20 minutes.

  • Remove woody part of asparagus (bottom 1-2 inch), and slice each stalk in half lengthwise. Bring pot of water (about 5 cups) and ¼ cup salt to a boil over high heat. Add asparagus and peas, and cook for 1 minute. Transfer asparagus and peas to a large bowl of ice water, and let sit about 1 minute until cold. Then drain and set aside.

  • Place pumpkin seeds on tray, drizzle or mist with olive oil. Sprinkle with sea salt and toast on low until lightly browned.

  • To assemble salad, in place carrots, asparagus, peas, radishes, mint and pumpkin seeds in a large bowl. Add remaining olive oil and lemon juice. Add chopped chicken and toss to combine. Season with additional salt and pepper if needed.

  • Enjoy!

Sheet Pan Chicken and Cauliflower Curry

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Serves 4

This is my version of The Clean Plate’s dish.   Not only is it healthy, delicious, gluten and dairy-free, but it’s really easy to make.  I added one more step by brining the chicken breasts first to make them juicer and more flavorful but if you’re short on time you can absolutely skip this step.  I served this dish with brown rice and roasted sweet potatoes.  Another option that kids are sure to like is to serve with toasted whole-wheat pita bread or store-bought naan.

Ingredients:

  • 6 garlic cloves, grated or minced

  • ½ red onion, sliced thin

  • 2 tsp. curry powder

  • 1 tsp. garam masala

  • 1 tsp. ground turmeric

  • 1 tsp. grated fresh ginger

  • 4 tbsp. coconut oil

  • 2 lbs. boneless, skinless chicken breasts, cut into 2-inch pieces

  • 1 head cauliflower, cut into small florets

  • 1 cup fresh cilantro leaves to garnish

  • ¼ cup sea or kosher salt for brining

  • Salt and pepper to taste

Preparation:

  • Preheat oven to 425 degrees.  Line 2 baking sheets with parchment paper or silpat baking mats.

  • To brine your chicken breasts, simply fill a large bowl with 1 quart (or enough water to cover the chicken) and ¼ cup kosher or sea salt.  Stir to combine until most of the salt is absorbed.  Add the chicken breasts and let them sit in the mixture for 15 minutes.  

  • Remove the chicken breasts from the brine, rinse with cold water and pat them dry with paper towels. 

  • In a large bowl, combine the garlic, curry powder, garam masala, turmeric, ginger and coconut oil and work them into a paste.  Add the chicken pieces into the paste to coat.  Then add the cauliflower and onions and toss until everything is evenly coated.

  • Spread the chicken mixture in an even layer onto the prepared baking sheet(s).  

  • Bake for 20 minutes, rotating the pan halfway through.

  • Remove from oven and toss with cilantro.

  • Serve and enjoy!

Blueberry Cauliflower Smoothie

blueberry cauliflower smoothie.jpg

Serves 1

This is my version of The Clean Plate’s blueberry and cauliflower smoothie.  Yes, cauliflower in a smoothie sounds strange but it actually adds so much creaminess and is a great alternative for banana if you're trying to have less sugar and fewer carbs.  You can also combine 1/2 banana with frozen cauliflower.  Packed with antioxidants and protein, this smoothie is a great breakfast, post work out drink or anytime snack! 


Ingredients:

  • ½ cup frozen wild blueberries

  • ½ cup frozen cauliflower

  • 1 tablespoon unsweetened almond butter

  • 1 cup unsweetened almond milk

  • 1-2 Medjool pitted dates

  • Juice of ½ lemon or lime

Preparation:

  • Combine everything in a high-speed blender and blend until smooth.

  • Serve and enjoy!

Crispy Roasted Shaved Brussels Sprouts

Crispy Roasted Shaved Brussels Sprouts.jpg

Serves 4 

Roasting shaved Brussels sprouts is the best way to eat them!  The course texture enhances their nutty sweetness when they become lightly charred. If you're not a big sprout lover, I promise these have a good chance of winning you over.  So easy and so delicious!

Ingredients:

  • 1 lb. Brussels sprouts, shaved or shredded (you can use your food processor or buy already shredded or shaved sprouts at the grocery store)

  • 2-3 tbsp. avocado or coconut oil or ghee

  • 3-4 cloves garlic, minced

  • Sea salt and pepper to taste

  • Juice from half a lemon

  • ¼ cup toasted pumpkin seeds (optional)

  • ¼ cup shaved Parmesan cheese (optional)

Preparation:

  • Preheat oven to 400 degrees.

  • Line baking sheet with parchment paper or silpat non-stick baking mat

  • Place shaved Brussels sprouts and garlic in a bowl, drizzle with oil or melted ghee.  Add salt and pepper to taste.  Mix everything well to coat.

  • Transfer mixture to baking sheet and spread out in even layer.

  • Roast in oven for about 15 minutes total – check about half way through to stir and ensure they’re cooking evenly.

  • Remove from oven when they are as dark/crispy as you like and let sit for a few minutes to cool off.   Transfer to serving bowl, add lemon juice and stir well.  

  • Add optional pumpkin seeds and/or Parmesan cheese.

  • Serve and enjoy!

Coconut Lemon Macaroons

Coconut Lemon Macaroons.jpg

Makes about 12-15 cookies

Passover is just around the corner and these macaroons are not only melt-in-your-mouth delicious but they’re super healthy too!  The combo of healthy fat from the coconut with lemon is very healing for your liver’s immune system.  These are perfect to share with family, friends, include in lunchboxes or an anytime treat.  Gluten-free, dairy-free and KID APPROVED! 

Ingredients:

  • 1 ½ cup shredded unsweetened coconut

  • ¼ cup almond flour

  • 2 tbsp. coconut oil

  • ¼ cup maple syrup

  • 1 tbsp. fresh lemon juice

  • Zest from 1 lemon

  • 1 tsp. vanilla extract

  • Pinch sea salt

Preparation:

  • Preheat oven to 350 degrees.  Line a baking sheet with parchment paper or a silpat baking mat.

  • Add all the ingredients to a food processor and pulse until the mixture is combined well – about 30 seconds.  Coconut shreds are much smaller but can still be noticeable.

  • Using a cookie scoop or spoon, scoop out firmly packed balls of mixture and place on the baking sheet.  

  • Bake for about 12-15 minutes and until golden brown on the bottom.  Let cool for at least 10 minutes on baking sheets before transferring to wire rack or plate to cool completely.

  • Enjoy!

  • Cookies can be stored in an airtight container at room temperature for about 4 days, in the refrigerator for up to a week, and freezer for 6 months.

Soothing Chamomile Ginger Turmeric Tea

Chamomile Turmeric Ginger Tea.jpg

Serves 1-2

There’s nothing more comforting on a cold rainy day than a cup of chamomile tea. This is a fun twist with the addition of ginger and turmeric, both offering even more healing and anti-inflammatory benefits than chamomile alone. This amazing combo is beneficial for insomnia, anxiety, stress, overall digestion, swelling reduction, joint, muscle and nerve pain, liver and circulatory support as well as decreasing inflammation that is attributed to arthritis and so many other autoimmune disorders such as lupus, irritable bowel syndrome, fibromyalgia and chronic fatigue syndrome.

Ingredients:

  • 1 bag chamomile tea

  • 3-4 slices freshly peeled ginger

  • 3-4 slices freshly peeled turmeric

  • Half freshly squeezed lemon

  • 1-2 teaspoons raw honey (optional)

  • Boiling water

Preparation:

  • Place chamomile tea bag, ginger and turmeric in a saucepan, bowl or large mug. Cover with boiling water. Let steep for at least 3-5 minutes (or as long as desired).

  • Add squeezed lemon juice.

  • Pour through a fine-mesh sieve into serving mug.

  • Add honey if desired.

  • Serve and enjoy!

Sweet Potato Pizza

Sweet potato pizza.jpg

Serves 1

This is my version of the Medical Medium’s recipe. Not only is it healthy, delicious, gluten and dairy-free,  but it’s really easy and fun to make. Sweet potatoes are so good for you.  They support almost every function for which the liver is responsible inside of our bodies. Customize these yummy pizza’s by using whatever toppings your heart desires.  I put veggies on mine; my kids went with the traditional margarita version.

Ingredients:

  • 2 sweet potatoes per pizza – to yield about 1 cup cooked sweet potato

  • 3 tbsp. arrowroot starch

  • 3 tbsp. coconut flour

  • 1 tsp. dried oregano

  • 1 tsp. sea salt

  • ½ - 1 cup Rao’s Marinara sauce

  • Toppings of your choice – I used sliced red onions, sliced mushrooms, asparagus, basil and arugula.  Feel free to use mozzarella cheese if not dairy free.

  • Dried oregano, salt and pepper to taste

Preparation:

  • Preheat oven to 400 degrees.   Wash and bake potatoes until soft, around 45 min.

  • Remove potatoes from oven. Peel and mash with a fork until smooth.  Measure out 1 cup of mashed sweet potato and leave the rest for another crust.

  • Add the sweet potato to a bowl with the coconut flour, arrowroot starch, dried oregano and sea salt.  Mix until combined and formed into a dough,

  • Prepare a baking sheet lined with parchment paper and place the dough on top.  Using your hands spread the dough to ¼ inch thickness.  Bake in the oven for 30-40 minutes, until hardened on top. 

  • 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.

Cauliflower Risotto with Asparagus, Peas and Shitake Mushrooms

Cauliflower risotto.jpg

Serves 4 

The texture of cauliflower makes it the perfect low-carb substitute for rice in this deliciously rich and flavorful dish that I was inspired to make by Fuel my Smile, Dr. Michelle Hanover

This is my slightly adapted version using ingredients that I had in my house and it came out so good!

 It’s super creamy and packed with my favorite springtime vegetables – asparagus, mushrooms and peas. Serve as a side with baked chicken breasts or with a salad for a meatless Monday meal.  Give this easy, quick, all in one pan recipe that your whole family will love a try! 

Ingredients:

  • 5-6 tablespoons ghee

  • 2 garlic cloves, minced

  • 1/2 yellow onion, diced 

  • 2 cups shitake mushrooms, chopped

  • 8-10 asparagus spears cut into ½ - 1 inch pieces

  • ½ cup frozen peas

  • 16 ounces grated cauliflower

  • 2 tbsp. fresh thyme

  • ¾ cup vegetable broth

  • ½ cup goat milk (feel free to use any type of milk you like)

  • 2 tbsp. ground flaxseeds/flaxmeal

  • ½ cup nutritional yeast

  • sea salt

  • freshly ground pepper

Preparation:

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

  • Saute the asparagus and mushrooms for about 5 minutes.  Add the rest of the ghee, onions, garlic and thyme and cook for another few minutes.

  • Add the cauliflower, peas and vegetable broth, stirring and cook until broth is has evaporated.

  • Add the milk, ground flax or flaxmeal and nutritional yeast.

  • Heat and stir until creamy.  

  • Serve immediately and enjoy!

Overnight Quinoa Pudding

quinoa.jpg

Makes 2 servings

My new favorite breakfast!  Delicious and nutritious, packed with protein, fiber and essential fatty acids and it’s also super hydrating.  Tastes like a cross between chia pudding and overnight oats.  A quick and easy nutrient rich breakfast, snack or even a dessert that the whole family will love!

Ingredients:

  • 1 cup cooked quinoa 

  • About 1 cup almond, coconut, goat or any other milk of your choice, enough to cover quinoa and seeds with no extra space 

  • 2 tbsp. chia seeds

  • 2 tbsp. maple syrup or raw honey

  • 1 pinch sea salt

  • 1 tsp. vanilla extract

  • ½ tsp. ground cinnamon (optional)

  • Toppings of your choice – I used bananas and chopped walnuts


Preparation:

  • Add all ingredients except sweetener and toppings to a mixing bowl and whisk vigorously to combine well.  

  • Add maple syrup and taste until desired sweetness.

  • Pour mixture into 2 mason jars, cover and refrigerate overnight or for at least 4 hours.

  • Remove cover, add desired toppings and enjoy!

  • Leftovers keep covered in the refrigerator for 5 days.

Oatmeal Raisin Breakfast Cookies

oatmeal raisin breakfast cookies.jpg

Makes about 20-24 cookies

The main inspiration for these cookies is my son, whom I like to refer to as a “selective” eater.  It’s always been somewhat of a challenge to get him to eat a healthy breakfast, and now, more than ever, as he becomes a teenager, a good breakfast with protein and healthy fats to power him through the day as well as stabilize those mood swings is essential!! These cookies fit the bill!  They’re packed with amazing ingredients, chewy, rich, sweet and all around delicious! Gluten-free, dairy-free and KID APPROVED! 

Ingredients:

  • 1 cup almond butter

  • ½ cup honey

  • 1 tsp. vanilla extract

  • 2 1/4 cups old fashioned oats

  • 1/4 cup ground flaxseed

  • 1 tbsp. hemp seeds

  • 1 tbsp. chia seeds

  • 1 tsp.  cinnamon

  • 2 tsp. baking soda

  • ½ tsp. salt

  • ½ -3/4 cup raisins

Preparation:

  • Preheat oven to 350 degrees.  Line 2 baking sheets with parchment paper or a silpat baking mats. https://www.amazon.com/dp/B00Y5VO6HS/ref=dp_cerb_2

  • In a large bowl, stir together the almond butter, honey and vanilla until smooth.  Then add in the oatmeal, flaxseed, chia, hemp, cinnamon, baking soda, and salt.  Stir mixture very well.  Finally stir in the raisins.  

  • Form 2 tbsp. (approximately) of dough into balls and place a few inches apart on the baking sheet.  Slightly flatten each cookie with the palm of your hand.

  • Bake for about 15 minutes or until golden brown.  Let cool for at least 15 minutes on baking sheets before transferring to wire rack or plate to cool completely.

  • Enjoy!

  • Cookies can be stored in an airtight container at room temperature for about 4 days or in the refrigerator for up to a week.

No Bake Energy Bites

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12-14 bites

SO healthy, SO easy and SO yummy! These little guys pack a lot of protein and nutrition, minus any processed sugars or questionable ingredients.   Perfect for breakfast, an afternoon snack or a treat after dinner. Kids love them as much as adults!  Gluten-free and dairy-free.

Ingredients:

  • 1 cup gluten-free old fashioned oats

  • 2/3 cup unsweetened coconut flakes (I used toasted but regular is fine)

  • 2/3 cup peanut butter (or any nut butter of your choice)

  • ½ cup freshly ground flaxseed

  • 1/3 cup honey

  • 1 tbsp. chia seeds

  • 1 tsp. vanilla extract

  • ½ - 2/3 cup dark mini chocolate chips 

Preparation:

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

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

  • Enjoy!!