Lentil Kale Salad with Roasted Squash, Broccoli and Umeboshi Plum Tahini Dressing

Serves 2

 This plant-based salad is a nutritional powerhouse and makes the perfect summer meal!  Lentils are so good for you.  They’re rich in dietary fiber, folate, iron, and a whopping 18 grams of lean protein per cup!  They help to reduce cholesterol and studies show that eating foods high in fiber, like lentils, reduces your risk of heart disease.  A delicious way to eat them is in a salad or bowl with your favorite lettuces and veggies like this one. Top it off with this amazing umeboshi tahini dressing that not only tastes delicious but supports digestion and promotes gastrointestinal health.

Ingredients:

 Lentils:

1 cup dried lentils

2 cups water

1 garlic clove or bay leaf or other seasonings (optional)

1 tablespoon olive oil

Juice from 1 lemon

Salad:

6 cups chopped kale (and/or any mixed lettuces)

1 tablespoon olive oil

2 cups broccoli florets

1 butternut squash, halved vertically with the seeds removed

2 tablespoons pumpkin seeds

2 tablespoons black and white sesame seeds

Sea salt and pepper to taste

Tahini Umeboshi Plum Vinegar Dressing:

1/3 cup tahini

1-2 tablespoons Umeboshi Plum Vinegar (this vinegar is salty so taste before adding any additional salt)

½ lemon, juiced

½ tsp. freshly ground pepper

3-4 tablespoons water

 Preparation:

 Lentils:

-       Place lentils in a strainer and thoroughly rinse under running water, removing any debris or rocks.

-       Combine lentils and water into a small saucepan and add any seasonings if you’re using.  Bring to a rapid simmer over medium-high heat.  When just starting to boil reduce heat to maintain a gentle simmer.

-       Simmer uncovered for 20-30 minutes.  Add more water as needed to make sure lentils are just barely covered.

-       Once cooked, strain the lentils and remove bay leaf if used.  Return lentils to the pan and stir in ¼ - ½ tsp. salt.  Season with a little olive oil and freshly squeezed lemon.

Vegetables:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss broccoli with avocado oil and spread on baking sheet.  Roast for 15-20 minutes until just starting to brown.

Umeboshi Plum Tahini Dressing:

-       Combine all ingredients except the water until well blended and mixture thickens.  Add 1 tablespoon of water at a time until desired consistency.

 Assembling the Bowl:

 -       Place veggies and lentils in a bowl.  Add the umeboshi tahini dressing and sprinkle with pumpkin and sesame seeds.

-       Season with salt and pepper to taste.

-       Enjoy!

Wild Salmon with Cauliflower "Fried Rice"

2 servings

Here’s to a deliciously healthy start to the summer! Wild salmon, packed with protein, brain-boosting, inflammation lowering, heart-healthy omega 3 fats, and cauliflower rice that tastes just like regular rice but is so much healthier.  A delicious meal to add to your midweek dinner rotation.

Ingredients:

1 head of fresh cauliflower, grated or 1 bag frozen cauliflower, riced

2 carrots finely chopped

1 cup frozen peas

1 onion finely chopped, or 1 tsp. onion powder

2 eggs

¼ cup Coconut Aminos

3-4 tbsp. coconut or sesame oil or a combination of both

1 tsp. garlic powder

1 tbsp. toasted sesame oil

2 six-eight ounce pieces of wild salmon

3-4 tbsp. extra-virgin olive oil

1-2 tbsp. Trader Joe’s Everything but the Bagel Seasoning Blend

Juice of 1 lemon

Sea salt and freshly ground pepper to taste

 Preparation:

-       Heat a large skillet on medium-high heat and add half the coconut or sesame oil.

-       Sauté carrots and onions (if using fresh) until they start to soften.

-       Add the rest of the oil, cauliflower and frozen peas to the pan.  Cook, stirring constantly, for 3-4 minutes until cauliflower starts to soften but not get mushy.

-       Make a hole in the center of the mixture to reach the bottom of the pan and crack the eggs into the hole.

-       Sprinkle with 2 tablespoons of the coconut aminos, garlic powder, onion powder (if using), salt and pepper.

-       Scramble the eggs in the mixture.

-       Add the remaining coconut aminos and stir until flavors are combined. Finish by drizzling with toasted sesame oil.  Remove from heat and 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 Everything but the bagel seasoning.

-       Place salmon on roasting pan or a parchment-lined 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.

-       Plate the cauliflower fried rice and top with salmon.

-       Squeeze lemon over salmon.

-       Serve and enjoy!

Lentil Salad with Everything Drizzle

Serves 2

This plant-based salad is a nutritional powerhouse and makes the perfect summer meal!  Lentils are so good for you.  They’re rich in dietary fiber, folate, iron and a whopping 18 grams of lean protein per cup!  They help to reduce cholesterol and studies show that eating foods high in fiber-- like lentils, reduces your risk of heart disease.  A delicious way to eat them is on top of a salad like this one. Finally, I topped it off with this amazing drizzle that tastes good on anything and everything!

Ingredients:

Lentils:

• 1 cup dried lentils

• 2 cups water

• 1 garlic clove or bay leaf or other seasonings (optional)

• 1 tablespoon olive oil

• Juice from 1 lemon

Salad:

• 4 cups mixed field greens

• 3-4 tablespoons melted coconut or avocado oil

• 2 cups purple cabbage sliced

• 2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• 1 cup broccoli florets

• 2 tablespoons ground flaxseed

• 2 teaspoons. ground oregano (optional)

• Sea salt and pepper to taste

Everything Drizzle:

• 1 cup tightly packed fresh parsley leaves

• ½ cup tightly packed fresh mint leaves

• 2 tablespoons chopped chives

• 2 tablespoons freshly squeezed lemon juice

• ¼ tsp. salt – add more to taste

• freshly ground pepper to taste

• ½ cup extra-virgin olive oil

 Preparation:

Lentils:

-       Place lentils in a strainer and thoroughly rinse under running water, removing any debris or rocks.

-       Combine lentils and water into a small saucepan and add any seasonings if you’re using.  Bring to a rapid simmer over medium-high heat.  When just starting to boil reduce heat to maintain a gentle simmer.

-       Simmer uncovered for 20-30 minutes.  Add more water as needed to make sure lentils are just barely covered.

-       Once cooked, strain the lentils and remove bay leaf if used.  Return lentils to the pan and stir in ¼ - ½ tsp. salt.  Season with a little olive oil and freshly squeezed lemon.

Vegetables:

-       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss Brussels sprouts, broccoli, and cabbage with avocado oil 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.

Everything Drizzle:

-       Combine all ingredients in a food processor until well blended.  For a thinner drizzle, add 1 tablespoon of water at a time until desired consistency.

 Assembling the Salad:

-       Put mixed greens in a bowl, add flaxseeds, roasted vegetables, and lentils.

-       Add everything drizzle and extra freshly squeezed lemon juice.  Season with salt and pepper to taste.

-       Enjoy!

Hearts of Palm "Pasta" with Sauteed Spinach, Oyster Mushrooms and Shrimp

Serves 2

Hearts of palm linguine is a surprisingly delicious, low-carb, low-calorie, gluten-free pasta alternative. It has a texture and taste that is remarkably similar to al dente pasta and makes the perfect vehicle for your favorite sauce and toppings.  These noodles are made from the edible bulb of a palm tree, are made of 90% water, and are packed with fiber, making them a nutritious and filling option worth trying!

Ingredients:

2 packages Palmini Hearts of Palm Pasta

12 large wild shrimp, peeled and deveined

1 cup oyster mushrooms, sliced

2-3 tablespoons ghee

2-3 tablespoons olive oil

3-4 cloves garlic, minced

1 tsp. red pepper flakes

2-3 handfuls spinach leaves

1 cup Rao’s marinara sauce

½ cup nutritional yeast

Juice from 1 lemon

½ cup chopped fresh parsley

Sea salt and freshly ground pepper to taste

Preparation:

• Drain heart of palm noodles and rinse with plenty of water. Set aside.

• Heat 1-2 tablespoons oil in a large skillet over medium heat.  Add the mushrooms and season with salt. Sauté until golden, about 6-8 min.  Remove from skillet and set aside.

• Add ghee to the skillet to melt and coat the bottom of the pan.  Add the shrimp, garlic, red pepper flakes, salt and pepper. Cook shrimp on one side for about 2 minutes and then turn them over.  Squeeze lemon juice over the shrimp.  Add the parsley and continue to cook shrimp, stirring occasionally until they are pink and opaque.  Remove shrimp from the pan.

• Finally add the rest of the oil to the skillet on low heat along with the heart of palm pasta and the spinach.

• Add the marinara sauce and nutritional yeast.

• Toss until spinach is wilted.  Add the shrimp and mushrooms back to the skillet and stir until everything is combined and evenly coated.

• Plate the pasta and serve immediately.

• Enjoy!

Chocolate Pumpkin Seeds

Serves 2

Pumpkin seeds + Cacao = a high protein, fiber-filled, incredibly delicious, heart-healthy, anti-oxidant packed, immune-boosting, superfood snack that will satisfy both your savory and sweet tooth that you can feel good about eating every day!  You can also add a pinch of cayenne if you like a little spice. Enjoy in your favorite trail mix, over oatmeal, or just by the handful!

Ingredients:

• 1 cup raw pumpkin seeds

• 1-2 tbsp. unsweetened cacao powder (I used Navitas Organics)

• 1 tbsp coconut sugar or raw honey

• ¼-1/2 tsp. cinnamon

• 1-2 tsp. extra virgin olive oil or melted coconut oil

• 1 tsp. sea salt 

 Preparation:

-       Preheat oven to 200 degrees.

-       In a small bowl, add all ingredients and mix well.

-       Spread seeds out on a parchment-lined baking sheet and bake for about 5-7 minutes.

-       Remove from oven and let cool or place in refrigerator or freezer to cool faster.

-       Put seeds in a bowl and enjoy! 

Chickpea and Quinoa Salad with Avocado, Toasted Pumpkin Seeds and Lemon Tahini Dressing

Serves 2

Chickpeas and quinoa have been the stars of a lot of my salads these days. They’re both great sources of plant-based protein and have lots of fiber, vitamins, and minerals.  Just toss them with lettuces, pumpkin seeds, fresh herbs, and a simple lemon tahini dressing and you have a deliciously nutritious, anti-inflammatory, auto-immune boosting beautiful meal that’s really simple to throw together!  This salad can easily be doubled or tripled for leftovers too.

Ingredients:

Salad:

·       1 can chickpeas, rinsed and drained

·       1 cup quinoa, rinsed

·       2 cups vegetable broth

·       ¼ cup chopped scallions

·       ½ cup chopped fresh parsley

·       ½ cup chopped fresh cilantro

·       1 can hearts of palm, sliced

·       3-4 cups chopped mixed field greens

·       Juice of 1 lemon

·       ½ cup raw pumpkin seeds

·       1 avocado, diced

·       1 tsp. sea salt

·       Freshly ground pepper to taste

Lemon Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• ¼ tsp. garlic powder

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• Up to 1/4 cup 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.  Set aside and let cool.

• Preheat oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread them on a parchment-lined baking sheet, and sprinkle with a little sea salt.  Bake for about 5 minutes until lightly toasted and remove from the oven.

To Prepare the Tahini Dressing:

-       In a bowl add the tahini, salt, pepper, and lemon.  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. 

-       Season with additional salt and pepper to taste.

• In a large bowl combine the chickpeas, lettuce, parsley, scallions, cilantro, avocado, pumpkin seeds, and quinoa.  Add the juice of one lemon and then drizzle the tahini dressing over the salad and toss to combine.  Season with additional salt and pepper if needed.

• Serve immediately and enjoy!

• Leftovers keep well in the refrigerator for up to 3 days.

Chickpea Salad

Serves 3

Mashed chickpeas create a delicious vegan option to chicken salad. They are high in protein and packed with essential vitamins, minerals, and fiber that help with digestion, weight management, and reducing the risk of several diseases.  This salad is really yummy on top of a bed of leafy greens or to make a healthy sandwich with. I made this with what I had in my kitchen but this salad is very customizable so feel free to change up the ingredients to your liking by adding seeds, nuts, chopped apple, carrots, etc.  It’s also great for meal-prep as you can make a big batch to keep in the refrigerator to graze on throughout the week.

Ingredients:

·       1 can chickpeas, rinsed and drained

·       ¼ cup chopped scallions

·       ½ cup chopped fresh dill

·       2 stalks of celery, chopped

·       3 tablespoons avocado oil mayo (I used Primal Kitchen)

·       Juice of 1 lemon

·       ¼ tsp. garlic powder

·       1 tsp. Dijon mustard

·       ¼ cup chopped parsley for garnish (optional)

·       1 tsp. sea salt

·       Freshly ground pepper to taste

Preparation:

·       In a large bowl, mash the chickpeas with a potato masher or a fork until flaked in texture.

·       Add all the other ingredients to the bowl and mix with a spoon.  Taste and season with additional salt and pepper if needed. Garnish with parsley if using.

·       Enjoy!

·       Store leftovers in an airtight container in the refrigerator for up to 5 days.

No-Bake Granola Bars

Makes 12-16 bars

These no-bake granola bars are packed with healthy ingredients, taste delicious, and are beyond easy to make! You can also substitute with any combination of nut or seed butter that you may prefer. They are perfect for breakfast, a post-workout snack, or a yummy anytime treat. These bars are definitely kid-approved so unwind with your kids in the kitchen during this stressful time and make a batch of these homemade bars together!

Ingredients:

• 1 cup almonds, toasted and chopped

• 1 ¾ cups old-fashioned rolled oats

• 1 cup unsweetened toasted coconut flakes

• ¼ cup ground flaxseed

• ½ cup almond butter

• ½ cup peanut butter

• ½ cup honey

• 1 ½ teaspoons vanilla

• ½ teaspoon ground cinnamon

• ½ teaspoon salt

 Preparation:

-       Line a 9 x 13-inch baking dish with parchment paper.

-       Put the almonds in a medium skillet over low-medium heat, stirring frequently until they are fragrant and starting to turn golden brown, about 4-5 min.  Remove and roughly chop into large pieces.

-       In a large bowl, add the oats, coconut flakes, cinnamon, and salt.  Mix well.

-       In another small bowl whisk the almond butter, peanut butter (or any combo of nut butter you choose), honey and vanilla well.

-       Pour the wet ingredients into the dry ingredients.  Mix everything together until it’s evenly combined and no dry oats remain.  The mixture should be fairly dry so if it seems too wet add a few extra oats.

-       Transfer the mixture to the prepared baking dish.  Using the back of a spoon, spread the mixture out by pressing down, making it as even as possible.

-       Cover the baking dish and refrigerate for at least a couple of hours or up to 24 hours.  The longer the better as it gives the oats time to absorb the moisture so the bars can set and firm up.

-       When you’re ready to slice, lift the bars out of the baking dish using the parchment paper as handles. Slice using a sharp knife. 

-       Enjoy!

-       Store bars in an airtight container in the refrigerator for up to 1 week or in the freezer for several months.

Cream-less Cream of Broccoli Soup

Serves 4-6

Cream of broccoli soup is a forever favorite of mine but since I’m not eating dairy these days, I tried substituting with cauliflower and ghee and the result came out so good, you’d never guess there isn’t any cream at all!   Not only is this soup velvety smooth, filling and delicious, but it’s a nutritional powerhouse, loaded with antioxidants, vitamins, minerals, and fiber, all of which boost your health in a variety of ways. This recipe is super easy to make and has only a handful of ingredients so definitely try this one-pot, vegan and family-friendly soup that your crew is sure to love!

Ingredients:

• 2-3 tablespoons extra virgin olive oil

• 2-3 tablespoons ghee

• 3-4 cloves garlic, minced

• 2 cups thinly sliced leeks (white and very light green parts only)

• 2 tsp sea salt plus more to taste

• Freshly ground pepper to taste

• ½ head cauliflower, chopped

• 1 head broccoli, chopped

• 8-10 cups vegetable or chicken broth (enough broth to be 2 inches above the vegetables in the pot)

• 1 cup raw pumpkin seeds

• ¼ cup chopped parsley to garnish

 Preparation:

 ·       In a large Dutch oven or saucepan, heat the oil over medium heat and sauté the garlic, leeks, and ½ tsp. salt for a few minutes until they are caramelized and soft.

·       Add the cauliflower and broccoli and sauté for another couple of minutes, stirring constantly.

·       Add the broth and bring to a boil.  Add the rest of the salt and some freshly ground pepper. Reduce the heat and simmer for about 30 – 40 minutes until vegetables are completely tender.  Remove from heat.

·       While the soup is cooking, preheat the oven to 200 degrees.  Toss or spray pumpkin seeds with a little olive oil and spread them on a parchment-lined baking sheet and sprinkle with sea salt.  Bake for about 5-7 min. until lightly toasted and remove from the oven.

·       Blend the soup either by using a stick blender or by pouring soup into a high-speed blender in small batches until it’s smooth and creamy. 

·       Return the soup to the pot if you blended it in a blender and turn the heat on low to warm it.  Add ghee and stir. 

·       Season with salt and pepper to taste.

·       To serve, ladle the soup into bowls and garnish with toasted pumpkin seeds and a sprinkle of chopped parsley. 

·       Enjoy!

·       This soup will keep well covered in the refrigerator for a few days or for several months in the freezer.

Sardine, Avocado and Roasted Vegetable Salad

Serves 2

 This salad is packed with one nutritional powerhouse after another!  Sardines are so good for you!  They are a convenient, budget-friendly excellent source of vitamin, D, protein, essential omega-3 fatty acids, all of which are beneficial for the brain, heart, immune support and reducing inflammation.  A delicious way to eat them is on top of a salad like this.  I added flaxseeds as they are also an excellent source of healthy omega-3 fatty acids and fiber and the quality fat from avocado increases the body’s ability to absorb the phytonutrients and antioxidants in all of the other vegetables!

Ingredients:

•  4 cups mixed field greens

• 1 cucumber, cut in slices

• 3-4 tablespoons melted coconut or avocado oil

• 1-2 tablespoons extra virgin olive oil

• 2 cups purple cabbage sliced

• 2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• 2 tablespoons black or white sesame seeds or a combination of both

• Juice from 1 lemon

• 1 tablespoon apple cider vinegar

• 1 avocado, sliced

• 2 tablespoons ground flaxseed

• 2 teaspoons. ground oregano (optional)

• 1 tin wild sardines in extra virgin olive oil (I used the brand Wild Planet)

• Sea salt and pepper to taste

 Preparation:

 -       Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with melted coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss Brussels sprouts and cabbage with avocado oil and spread on a baking sheet.  Roast for 30 - 40 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.

 Assembling the Salad:

 -       Put mixed greens and sliced cucumber in a bowl, add oregano if using, then drizzle and toss with a little extra virgin olive oil and apple cider vinegar.

-       Add the roasted vegetables, sliced avocado, and sardines. 

-       Sprinkle with flaxseeds and sesame seeds.  Squeeze fresh lemon over the salad.

-       Enjoy!

Roasted Buddha Bowl with Easy Tahini Dressing

Serves 2

 This yummy bowl tastes as delicious as it looks!  Bowls like this are really easy to make - choose veggies that take about the same time to roast and once they’re ready, put them in a bowl, add the dressing and toppings and voila, you have a delicious, nutritious, anti-inflammatory, auto-immune building beautiful bowl!  I used the veggies and ingredients I had on hand in this winning combo but you can substitute with whatever vegetables you prefer!

Ingredients:

•  4 cups mixed field greens

• 1 cucumber, cut in slices

• 3-4 tablespoons coconut oil, ghee, avocado or olive oil or combination of all four

• 1-2 cups sunchokes, washed and sliced

• 1-2 cups Brussels sprouts, cut in half

• 1 butternut squash, halved vertically with the seeds removed

• ½ cup raw or dry roasted pumpkin seeds

• Juice from 1 lemon

• 1 avocado, sliced

• 2 tablespoons black and white sesame seeds

• 2 tsp. ground oregano (optional)

• Sea salt and pepper to taste

 Tahini Dressing:

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• ¼ cup cold/iced water

 Preparation:

 -       Preheat oven to 375 degrees and line a rimmed baking sheet with parchment paper.  Rub each half of the butternut squash with coconut oil to lightly coat the squash on the inside.  Sprinkle with salt and pepper.  Turn the squash face down on the baking sheet and roast until it is tender and completely cooked through, about 45-50 minutes.  Set the squash aside and once it’s cool enough to handle scoop the flesh out and cut it into cubes.

-       After you put the squash in the oven, toss sunchokes and Brussels sprouts with avocado oil or melted ghee and spread on the 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.

-       Next, lower the oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread seeds on a parchment-lined baking sheet and sprinkle with sea salt. Bake for about 5-7 minutes until lightly toasted and remove from the oven.

To prepare the tahini dressing:

-       In a bowl add the tahini, salt, pepper, and lemon.  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. 

-       Season with additional salt and pepper to taste.

Serving:

-       Put mixed greens in a bowl, add oregano if using, then drizzle and toss with a little extra virgin olive oil.

-       Add the roasted vegetables, sliced avocado, and roasted pumpkin seeds. 

-       Drizzle with tahini dressing and sprinkle with sesame seeds.

-       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.

Kale and White Bean Soup

Serves 4

 A few simple, easy-to-pick-up ingredients come together in this one-pot, hearty white bean and kale soup that requires minimal cooking time as far as soups go.  I love this soup because it’s packed with fiber, vitamins, minerals and immune-boosting, anti-inflammatory nutrients and not only is it super delicious and satisfying but it tastes even better the next day!

Ingredients:

• 3 tbsp. olive oil

• ½ yellow onion, finely chopped

• 2 stalks celery, finely chopped

• 1 leek, thinly sliced (white and light green parts only)

• 4 garlic cloves, minced

• 7-8 cups vegetable broth

• 1 tablespoon fresh thyme

• ½ tsp. red pepper flakes

• 1 large bunch Lacinato kale, removed from stem and chopped

• 2 cans cannellini beans, drained and rinsed

• 1/3 cup nutritional yeast

• Juice of 1 lemon

• Sea salt and freshly ground pepper

Preparation:

 ·       In a large pot or Dutch oven heat olive oil over medium heat.  Add onion, celery, and leek and cook until soft, about 7-8 minutes.  Add garlic, thyme, and red pepper flakes and cook until fragrant, about 1-2 minutes.  Season with salt and freshly ground pepper.

·       Add broth and beans and bring to a simmer.  Stir occasionally, mashing some beans in the pot to thicken the soup.  You can also use an immersion blender to blend some of the beans to thicken.  Let everything simmer for at least 20 minutes and then stir in the kale and add the nutritional yeast and lemon juice.  Cook until kale is wilted.

·       Serve and enjoy!

·       This soup keeps well covered in the refrigerator for a few days or several months in the freezer.

Roasted Broccoli Pasta with Hemp Seed Pesto

Serves 4                                                                                           

Thank you to the Minimalist Baker for inspiring me to make your delicious dish!   The timing couldn’t be more perfect as it makes plenty of leftovers and keeps really well in the refrigerator! Not only is it delicious, but it’s also packed with nutrients, is gluten and dairy-free and very easy to prepare!

Ingredients:

• 2 heads organic broccoli, chopped

• 1-2 tablespoons avocado oil

• Sea salt and freshly ground pepper to taste

• I package (16 oz) Brown rice and Quinoa Pasta (I used Trader Joe’s) or 2 boxes Banza Chickpea Pasta

• 2 cups packed basil + 2 tablespoons chopped basil for garnish

• 4 cloves garlic, peeled

• ¼ cup hemp seeds

• Juice of 1-2 lemons (to taste)

• 1/3 cup nutritional yeast

• ½ teaspoon salt (add more to taste)

• ¼ cup extra virgin olive oil

• ½ cup chopped sundried tomatoes

• ¼-1/2 tsp. red pepper flakes

Preparation:

-       Heat oven to 375 degrees. 

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

-       Toss broccoli with avocado oil, salt, and pepper and arrange in a single layer on the baking sheet.  Cook for about 20-25 minutes until edges start to get lightly browned.  Remove from the oven.

-       While the broccoli is roasting, bring a pot of water and 1 tsp. salt to a boil.  Once the water boils add pasta and cook for 1 minute less than the minimum time on the package.  When there is 1 minute left before the time is up, scoop out about 1 cup of the pasta water and set aside. Once pasta is done, drain and put it back in the pot.

-       While the pasta is cooking, prepare the pesto by adding the basil, garlic, hemp seeds lemon juice, nutritional yeast, sea salt and freshly ground pepper to a food processor.  Begin combining and slowly begin to stream in olive oil, scraping down the sides, until a creamy paste is formed.  Taste and season as needed.  I added a little more salt, lemon, and nutritional yeast.

-       Add some of the reserved cooking water to the pasta in the pot. Then begin adding the pesto in a little at a time, mixing until it thickens and is evenly coated. 

-       Put the broccoli and sundried tomatoes into a large mixing/serving bowl.  Add the pasta and toss gently to combine.  Add more pesto if desired and/or top with chopped basil and red pepper flakes.

-       Serve immediately and enjoy!

Yummy Thai Shrimp Soup

Serves 4

I made this soup/one-pot meal this week for the first time and it was soooo good and definitely worth skipping the take out and making at home.  It’s super easy and so much healthier and way better tasting! 

Ingredients:

1 cup long-grain brown and/or wild rice (uncooked)

4 tablespoons ghee

1 pound large shrimp, peeled and deveined

3 cloves garlic, minced

1 onion, diced

1 tablespoon freshly grated ginger

2 tablespoons red curry paste

1 can unsweetened whole coconut milk

3-4 cups vegetable broth

Juice of 1 lime

¼ cup chopped cilantro

Sea salt and freshly ground pepper to taste

Preparation:

·       Prepare rice according to package instructions and set aside.

·       Melt ½ the ghee in a Dutch oven or large stock pot over medium heat.  Add the shrimp and season with salt and pepper.  Cook, stirring the shrimp until they are pink, around 2-3 minutes.  Remove and set aside.

·       Add the rest of the ghee to the pot.  Add the garlic and onion, cook until softened, about 4 minutes.  Add the ginger and cook until fragrant, about 1 minute.

·       Whisk the curry paste in until well combined.  Then gradually add the coconut milk and vegetable broth, whisking continuously until everything is incorporated, about 2 minutes.

·       Add shrimp and rice into the pot.  Bring everything to a boil and then reduce heat to a simmer until thickened, about 10 minutes.

·       Stir in the lime juice and cilantro.

·       Season with salt and pepper to taste.

·       Serve and enjoy!

Spaghetti Squash Aglio e Olio with Swiss Chard

Serves 4-6

 Swap pasta for low-carb, gluten-free spaghetti squash in this simple but delicious and super easy to make dish.  Whether your aim is more veggies or just a new go-to-recipe, this bright and lemony dish is packed with nutrition so give these fiber-filled noodles a try!

 Ingredients:

•  1 large spaghetti squash, halved and seeded

• 2 tablespoons ghee

• About ½ cup olive oil

• 5-6 cloves garlic, thinly sliced

• 1 tsp. red pepper flakes

• 1 bunch Swiss chard chopped

• 1 cup nutritional yeast

• Juice from 1 lemon

• ½ cup chopped fresh parsley

• Sea and freshly ground pepper to taste

 Preparation:

Preheat oven to 400 degrees.

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

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

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

In a large skillet over medium heat add about ½ the oil, garlic and red pepper flakes.  Cook, stirring often for about 6-8 minutes until the garlic is caramelized and fragrant.  Stir in the chard and season with salt and pepper.   

Finally, add the squash, the rest of the oil, nutritional yeast, lemon juice and parsley.  Toss to coat.

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

Enjoy!

Creamy Roasted Cauliflower Soup with Toasted Pumpkin Seeds

Serves 4

This soup is the best!  It’s rich and comforting, yet there isn’t any cream involved!  Roasting the cauliflower first makes it taste so good and a little bit of ghee makes it luxuriously creamy. Definitely give this easy recipe a try, it’s just as delicious as it is healthy!

Ingredients:

•  1 large head cauliflower

• 3 cloves garlic, pressed or minced

• 1 medium red onion, chopped

• 3-4 tbsp. olive oil

• 2 tablespoons ghee

• 4-5 cups vegetable broth

• 2 tsp. sea salt

• 1 tsp. freshly ground black pepper

• 1–2 tablespoons fresh lemon juice

• ¼ tsp. ground nutmeg

• ½ cup raw pumpkin seeds

• 3 tbsp. chopped parsley for garnish

 Preparation:

 ·       Preheat oven to 400 degrees.

·       Toss the cauliflower with the 2 tbsp. of the olive oil, season with salt and pepper and spread on a baking sheet.  Roast for about 25-35 minutes, tossing halfway, until the cauliflower is tender and the edges are lightly browned.  Remove from the oven when done.

·       Heat the rest of the olive oil in a Dutch oven or soup pot over medium heat.  Add the onion and sea salt.  Cook, stirring often until onion is softened and beginning to caramelize about 7-8 minutes. 

·       Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds, then add the broth.

·       Reserve a few cauliflower florets to use as a garnish and transfer the remaining cauliflower to the pot. Increase the heat to medium-high and then bring the mixture to a gentle simmer.  Cook, stirring occasionally, for 20 minutes to give the flavors time to meld.

·       While the soup is cooking, preheat oven to 200 degrees.  Toss pumpkin seeds with a little olive oil, spread on parchment-lined baking sheet and sprinkle with sea salt.  Bake for about 5-7 min until lightly toasted and remove from oven.

·       Once the soup is done cooking, remove from heat and let cool for a few minutes.  To blend the soup either use an immersion blender or carefully transfer the hot soup to a blender, working in batches if necessary.  Be sure not to fill to the top because it is hot and can overflow.  Blend on low and increase speed slowly.

·       Add the butter and continue to blend.  Finally, add the lemon juice and nutmeg and blend until smooth. 

·       Season with additional salt and freshly ground pepper to taste.

·       To serve, ladle soup into bowls and top with a couple of florets, toasted pumpkin seeds and a sprinkle of chopped parsley. 

·       Enjoy!

·       This soup will keep well covered in the refrigerator for a few days or for several months in the freezer.

The Best Chocolate Avocado Pudding

Serves 4-6

Don’t let the avocado fool you, this chocolate pudding is amazing!!! Not only is it rich and creamy but it’s made with delicious and nutritious ingredients so you’re getting lots of health benefits at the same time! A decadent dessert, that’s healthy, gluten and dairy-free AND 100% kid/teen approved.

 Ingredients:

•  4 very ripe avocados

• ¼ cup plain, chocolate or vanilla non-dairy milk of choice at room temperature (we used almond milk)

• 3-5 tablespoons unsweetened cocoa powder (I used Navitas Organics)

• 2 teaspoons vanilla extract

• ¼ teaspoon sea salt

• 3 ounces dark chocolate (we used Equal Exchange Chocolate Chips)

• ¼ cup honey

Preparation:

·      Cut avocados and scoop flesh from each half into a food processor or a blender.  Avoid any stringy pieces of very dark patches.

·      Add the milk, cocoa powder, vanilla, and salt.  Cover and process or blend until fully combined and avocado is smooth, about 45 seconds.  Set aside.

·      Put chocolate chips in a double boiler and melt until smooth and free from any lumps.  alternatively, melt chocolate in a small saucepan over another small saucepan.

·      Add honey to the melted chocolate and stir until completely combined and smooth. It will begin to thicken as you stir.

·      Add the melted chocolate/honey to the avocado mixture in the processor or blender.  Cover and blend for 1 minute.  Uncover and scrape down the sides of the bowl or blender.  Cover and process again.  Taste and add more honey if needed.  Repeat until smooth.

·      Scoop the pudding into a large bowl or divide into 4 ramekins or cups. Serve and enjoy or cover and chill to enjoy later.

·      Let cool and enjoy!

Sweet Potato Fries Salad

Serves 2-4

A delicious and filling winter salad is one of my favorite ways to get all the food I want to eat on one plate! This gut health-promoting combo is packed with healthy fats, fiber, vitamins and minerals including iron, calcium, selenium, most B vitamins, and vitamin C. Gluten and dairy-free and perfect for a meatless Monday meal or a hearty whole foods based side.

Ingredients:

• 2 sweet potatoes cut lengthwise into fries

• 4 cups arugula

• 1 avocado

• 1 tbsp. coconut aminos

• freshly squeezed lemon

• ½ cup chopped walnuts

• Avocado or coconut oil or Ghee

• Olive oil

• Kite Hill Almond Milk Ricotta (You can use organic feta or goat cheese if not avoiding dairy)

• Sea Salt and Pepper to taste

Preparation:

-       Preheat oven to 400 degrees. Drizzle, spray or toss sweet potato fries with avocado or melted coconut oil or ghee.  Season with salt and pepper and place on baking sheet and roast for 40-45 minutes, turning them over halfway through the cooking time.  

-       While the sweet potatoes are roasting, put arugula in a bowl and massage with a little olive oil, lemon and coconut aminos.

-       When potatoes are done, remove from oven.   To assemble the salad, plate the potatoes and top with arugula, chopped walnuts, chopped avocado, crumbled ricotta, salt and pepper.

-       Serve and enjoy!

Coconut Flour Pumpkin Cranberry Muffins

Makes 12 muffins

Homemade muffins are always a hit and you can never go wrong when they involve pumpkin. These coconut flour pumpkin cranberry muffins are the perfect sweet-tart flavor combination!  Not only are they delicious but they're packed with phytonutrients that help reduce the risk of certain cancers, and help to protect the brain, heart, liver and immune system.   They're great to have on hand for breakfast or a snack, require just 1 bowl and freeze well too, so make a double batch! 

Ingredients:

·      6 pasture-raised eggs

·      ¼ cup pumpkin puree

·      ½ cup melted coconut oil

·      1 teaspoon vanilla extract

·      ¼ cup maple syrup

·      ½ cup coconut flour

·      ½ teaspoon salt

·      ¼ teaspoon baking soda

·      1 tablespoon pumpkin pie spice

·      ½ cup fresh cranberries

Preparation:

·      Preheat oven to 350 degrees.

·      Whisk together the eggs, pumpkin, oil, vanilla and maple syrup. 

·      Add in the coconut flour, sea salt, baking soda and pumpkin pie spice. 

·      Stir until everything is well combined. Gently fold in cranberries. 

·      Divide batter into a 12 muffin cups (I use silicone muffin cups).

·      Pop in the oven and bake for 35 minutes.

·      Let cool and enjoy!

Honey Balsamic Glazed Brussels Sprouts

Serves 4

If you think you don’t like Brussels sprouts I’m willing to guess you haven’t had them prepared the right way.  These roasted Brussels are the perfect balance of sweet and savory and the added kick from a dash of red pepper flakes gives them an incredible, caramelized flavor. This easy and delicious recipe will quickly become your go-to method for preparing these super healthy cruciferous vegetables. Brussels sprouts are an excellent anti-cancer food because of compounds they contain called glucosinolates.  The glucosinolates give these vegetables their sulfur aroma which provides the liver with what it needs to get rid of toxins. When eaten these phytonutrients change the way estrogen is metabolized or broken down in the body.  As a result, eating these vegetables is associated with a decreased risk of hormone or estrogen-related cancers.  Cruciferous vegetables are also an important source of fiber, vitamins, and minerals, which can lower disease risk so enjoy a serving of these vegetables daily!

Ingredients:

• 1 pound Brussels sprouts

• 2-4 tablespoons avocado oil

• 4 cloves garlic, minced

• 1 tsp. sea salt

• ¼ tsp. red pepper flakes

• 3 tbsp. Balsamic Vinegar

• 1 ½ tsp. honey

Preparation:

• Preheat oven to 400 degrees.

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

• Trim ends of Brussels sprouts and cut in half.  Place them into a mixing bowl and drizzle with avocado oil.  Sprinkle with sea salt.

• In another small bowl, whisk together the balsamic vinegar, honey, and garlic.

• Pour mixture over the Brussels sprouts and toss until they are evenly coated and then arrange them in a single layer on the baking sheet.

• Roast for around 25-30 minutes, stirring halfway through the cooking time, until the Brussels sprouts are tender and starting to turn a little crispy.  Add time as needed.

• Serve immediately and enjoy!