Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 2-3
Equipment: sushi mat and chopsticks, optional but very helpful
Ingredients
2 cups cooked sushi rice (follow directions on package)
4oz of baby bella mushrooms, sliced
2 carrots, cut length-wise
1 cucumber, cut length-wise
1 tbsp tamari (gluten-free soy sauce, or use coconut aminos)
Pickled ginger, optional
Wasabi, optional
Instructions
Soak and cook rice according to directions; while that’s going, cut mushrooms and vegetables. Place mushrooms in a pan with some olive oil and stir-fry on low, stirring occasionally until they look a bit dry. Add your chosen soy sauce or gluten-free alternative and keep moving mushrooms for about 5 minutes. Lay out sushi mat and a nori sheet on top. Spoon cooked rice onto nori sheet and spread it to cover the sheet, leaving about 1/2 inch at the top uncovered. Place sliced vegetables and marinated mushrooms into the middle of the nori sheet and then carefully, roll the nori sheet with contents, use sushi mat to squeeze roll (this will help the content stick together). Place sushi roll on a cutting board and, using a sharp knife, slice pieces that are about 1/2 to 3/4 inch. Serve the roll on sushi plates or regular ones with chopsticks as well as ginger and wasabi, if desired. You too may “feel a whoop coming on” – enjoy!
Recipe: Berry Coulis 🍓
Prep time: 3 minutes
Cook time: about 10 minutes
Ingredients
1 pint fresh or frozen berries (we used raspberries)
1 tbsp maple syrup
1/3 cup water
1/2 lemon, juiced (optional)
Instructions
Add all ingredients to a small saucepan and heat on medium-low, stirring and mashing the berries down as they cook. You may also want to use an immersion blender. Cook until the sauce is at desired viscosity or thickness. Strain if you desire the remove the seeds. Otherwise, pour your berry coulis over your favorite dessert(s) of choice to add another dimension of flavor and texture. Enjoy!
Recipe: 🍋 Infused Spa Water 💆
Ingredients
1/6 of a cucumber
1/2 lemon, sliced
Fresh mint
Instructions
Slice or cut fruit or herbs into desired shapes. Add clean, high-quality water. Let sit for a few minutes (or hours, in your fridge). Enjoy!
🦄 Pink Unicorn Smoothie ✨
Ingredients
1.5 bananas, frozen
1/2 cup pitaya (dragonfruit)
1/3 cup macadamia nuts
2 cups non-dairy milk
1 scoop vanilla protein powder
Instructions
Place all ingredients into a blender container and blend thoroughly.
Honey & Pistachio Rice Pudding 🍚
Cook time: 10 minutes
Ingredients
1 cup rice, cooked
1 cinnamon stick (or buy in bulk like we did)
1/4 cup pistachios
1/2 tsp organic honey (optional)
Instructions
Cook the rice or use previously cooked rice (from package in link above or leftovers). In a sauce pan add the rice, along with the coconut milk and cinnamon stick. Simmer for about 10 minutes or until flavors have melded. Remove from heat and serve in a bowl with pistachios on top and a drizzle of honey. Enjoy!
DIY Vanilla Sugar
Prep: 5 minutes
Yields: 6 cups
Ingredients
6 cups organic granulated sugar
Instructions
Using a knife, carefully slice a vanilla bean pod length-wise. Scrape the inside seeds of the bean into a small glass container. Remember, you can reuse the beans to make vanilla extract so put them aside to save them if that’s your plan. Put the granulated sugar into the blender/food processor/coffee grinder to blend the vanilla bean with it. When the seeds have broken down and dispersed in the mixture, your job is basically done! You can enjoy the sugar immediately or reap the reward of getting the best flavor by waiting for a few weeks.
You can store the sugar in any container you’d like. We use hinged, glass Mason jars to store the sugar, making sure it’s tightly sealed to keep it fresh. These containers also make it easy to gift some divine vanilla sugar to anyone who likes to bake or add sweetness to their coffee or tea.
Pumpkin Spice Smoothie
Prep time: 5 minutes
Servings: 2; makes about 5 cups total
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
2 bananas, frozen
1 can of organic pureed pumpkin, 15oz
1 scoop protein powder (we used banana cinnamon pea protein from Truvani)
1 tsp ground cinnamon
1/2 tbsp organic maple syrup
2 cups cashew milk
Dairy-free whipped cream (optional)
Instructions
Place all ingredients in high-speed blender and blend until contents have creamy texture. Enjoy with some dairy-free whipped cream on top, if desired.
Just another Mochi Monday 🍡
All we can say is that this treat will probably ignite an Eternal Flame of dessert desire in your heart. Get it?
Prep time: 2 minutes
Cook time: about 13 minutes
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
2 mochi, kiri type (we used the Eden brand, individually wrapped)
1/2 tbsp maple syrup
1/8 cup organic pecans
1/2 tsp cinnamon
Instructions
Preheat oven to 450 degrees Fahrenheit. Place parchment paper on baking sheet and then the mochi on top. When oven reaches designated temperature, transfer baking sheet onto top rack. Bake for about 13 minutes or until mochi “puffs” out sufficiently (turn on oven light and watch the baking ‘magic’) and is nicely toasted.
Blueberry & Peach Compote
Compote usually involves fruit cooked in a syrup or with sugar but we just used water and a bit of cinnamon. It’s wonderful to have for breakfast or as a dessert. Life’s a peach!
Prep time: 5 minutes
Cook time: about 30-40 minutes
Servings: ~ 9
Ingredients
4-5 ripe, fresh peaches
1 pint blueberries
1 tsp cinnamon
Instructions
Dice peaches and put in medium saucepan with enough water to cover the bottom. Add blueberries and cinnamon. Cook on low, stirring occasionally, for about 30-45 minutes or until fruit has softened. Enjoy on its own, with oatmeal in the mornings, or with vanilla ice cream in the evenings.
DIY Iced Coffee
Prep time: 5 minutes
Servings: 1
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
1.5 cups of room-temperature or refrigerated coffee (ideally mold- and mycotoxin-free coffee; we use Purity Coffee – get 10% off at checkout with code “OneBite”)
1.5 cups of ice
1/2 cup of non-dairy milk (or dairy, if preferred)
Optional extras: sweetener (e.g. maple syrup, stevia, sugar), 1/2 tsp vanilla extract, collagen, or a sprinkle of cardamom
Instructions
Brew coffee and allow to cool. Pour non-dairy milk and ice into an insulated mug or glass and add coffee. Stir and combine other optional extras as desired. Enjoy!
Coconut Almond Smoothie
Ingredients
2 cups almond milk
2 tbsp cacao powder
1 tbsp cacao nibs
2 tsp chia seeds
1 cup fresh blueberries
1 cup spinach
2 medjool dates
1 tbsp almond butter
2 tbsp shredded coconut
Instructions
Add all ingredients to the blender and blend well. Add additional non-dairy milk or water
to reach desired consistency. Enjoy!
Plant-based Taco Tuesday! 🌮
Prep time: 10-15 minutes, depending on number of condiments offered
Serves: 3-4 people
Ingredients
1 package of 12 hard taco shells (we used Siete grain-free ones)
1 head of lettuce, romaine or green leaf, chopped
1 can, 15oz of black beans and/or our cauliflower & walnut crumble recipe (if time allows)
1 tsp taco seasoning
2 tomatoes, diced
2 avocados, sliced
1 bunch of fresh cilantro, chopped
1 jar of salsa to share
2 limes, sliced (optional)
Instructions
Rinse beans from a can and then put in a small pot over low heat. Add taco seasoning and stir; simmer for about 5 minutes. Preheat oven to 400 degrees for the tacos. While waiting, prep lettuce, avocado, cilantro, tomatoes and limes. Follow directions on hard taco shell box for how long to heat them up in the oven (about 2-3 minutes). Plate tacos and allow each dinner guest or family member to decorate their own tacos with the condiments provided. Lime juice provides a nice splash of flavor and acidity to the meal. Your taste buds might just shout ¡olé!
Hasselback Potatoes by Mr. Chef
Ingredients:
Russet (or other) Potato – one per customer
Olive oil (or butter, for non-vegan customers)
Herbs – rosemary or thyme preferred – to taste
Vegan feta OR goats cheese (again, that would be non-vegan)
Oregano – a must in my mind
Step-by-step instructions:
1. Make an oil/butter infusion: low temp heat oil/butter with herbs for as long as you can bear
2. While that’s going,
a) put a potato on a cutting board, put chop sticks (or some other “stop” on the cutting board along its longest dimension
b) Slice along the longest dimension to make a flat surface for the potato to stand firm while
c) begin cutting at 1/8″ or 1/16″ intervals straight down (the thinner the better!). The chop sticks prevent cutting it into separate slices. The goal is to slice downward finely but not to cut the potato into slices – keep it whole.
d) This will represent a lot of slices – as always, prep is the labor-intensive part. Be careful to keep the blade perfectly perpendicular to the cutting board as you slice. This might tax your knife skills a bit. It’s worth it. Carry on.
3. Cover potato(es) with oil/butter infusion, place in pre-heated oven at ~430 degrees Fahrenheit. A parchment paper-covered flat baking sheet is best.
4. Wait an excruciatingly long time, like an hour or perhaps more depending on the volume of potato(es).
5. Remove from oven, allow to cool slightly, apply vegan or anti-vegan cheese. Cover in oregano. Try to sort of “push” herb topping into the crevices formed by slicing. Serve.
The outside should be crispy, with a circular gradation into the center becoming almost as smooth and soft as mashed potatoes. While eating, the layers should fold into interesting patterns as the knife/fork scoop them up.
Here’s a healthier hot chocolate made with less added sugar, plant-based milk, and with the warm spice of cinnamon.
Ingredients
1 cup non-dairy milk (we used hazelnut but for extra creamy texture, try coconut milk)
1 tbsp cacao powder
1-2 squares of dark chocolate (85% or 90% cacao content for less added sugar)
1 tsp vanilla extract
Instructions
Heat 1 cup of non-dairy milk in a small saucepan. Whisk 1 tbsp of cacao powder in the hot milk and bring it to a boil. Then add vanilla extract and let it simmer for a few minutes on low heat. Pour into a cup and add 1-2 squares of dark chocolate. Stir and enjoy!
Photo and recipe by Lauren Emond
Homemade Gift – Chai Mix
Ingredients for 1 quart of Chai:
- 1 T cardamom pods, crushed so they split open
- 2 tsp cloves
- 2 tsp of black peppercorns
- 2 cinnamon sticks (I prefer Ceylon Cinnamon)
- 1 black tea bag
- *1/2 tsp fennel
- *3 star anise leaves
- Mason Jar and ribbon to decorate
- Printed or handwritten instructions
*Optional
Add spice and black tea bag into a mason jar & add a ribbon or cloth to decorate. Include these instructions:
Homemade Chai
Makes 4 cups
- Remove black tea bag and set aside.
- Chop a 1 ½” piece of ginger root (washed and unpeeled)
- Add spices and ginger to a pot with 1 quart water.
- Bring to boil, then cover and simmer 60 minutes.
- Turn off heat, add tea bag and steep 5 minutes.
- Strain and store in a quart mason jar.
To serve, heat chai and add milk of choice and sweeten with maple syrup or honey.
DIY 2-ingredient Vanilla Extract 🎀
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Makes 12 bottles
Ingredients & Items needed
2 packs vanilla bean pods (the 2 packs will yield 40 pods and this ensures at least 3 pods per bottle)
10 liters of 80-proof vodka (we bought the 1.75 liter gluten-free, non-GMO Blue Ice Potato Vodka brand and took home 6 of these puppies)
12 swing-top bottles (33oz size)
Funnels, if you don’t have them already
Instructions
Use clean or sterilized bottles (because there are plastic pieces attached, we skipped that step and did a normal cleaning of the bottles and waited for them to dry). Slice vanilla bean pods lengthwise (to expose more of the bean to the alcohol) and put 3-4 in each bottle. Then, using your funnel, carefully pour the vodka into each bottle, dividing evenly between the 12.
If all of this feels too much, here’s the store-bought organic vanilla extract we’ve historically used that sparked the idea for this recipe.
Fancy in 5 Steps! 🥂 Charcuterie Board
Prep time and servings: varies
Ingredients & Instructions
- Think about your guests – do they have dietary restrictions or allergies? Food preferences? Will children be present?
- Plan your board(s) – think of food groups (healthier versions of fat, protein, carbohydates) and accessories (dips that go well with chips, carrots, and celery for example). This helps provide a balanced and light meal. Bonus: make a ‘rainbow’. Get creative and perhaps offer a fruit and vegetable option for each color – such as orange bell peppers and orange slices.
- Go shopping and prep the produce. Here are some items you might want for your custom board(s): vegetables (bell pepper, carrots, celery, cherry tomatoes, cucumbers, radishes), fruits (orange and apple slices, blueberries, strawberries, raspberries, kiwi, grapes – dried fruit is also an option!), cheeses, deli meats (salami, turkey, ham or chicken), crackers and/or bread, dips (hummus, Ranch, herb-infused olive oil), olives, pickles, seeds (pumpkin and sunflower), chips, and chocolate.
- Decorate your boards! Use little bowls for dips, dishes or plates, cutting boards, and utensils to design a beautiful, curated offering to your guests.
- Relax, eat and enjoy!
Chocolate Chunk Tahini Cookies 🍪
Prep time: 10 minutes
Cook time: 11 minutes
Servings: 12
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
1/2 cup tahini
3 oz dark chocolate, chopped
1 cup amaranth flour (for extra protein; or use gluten-free flour of your choice)
3 tbsp gluten-free oats
1/3 cup maple syrup
1-2 tbsp water (if batter becomes too thick)
1 tsp vanilla extract
1/2 tsp cinnamon
1/2 tsp sea salt
Instructions
Preheat oven to 350 degrees. In medium mixing bowl, combine tahini with maple syrup and vanilla. Then add in amaranth flour, gluten-free oats, cinnamon, and salt. Mix and then add chocolate chunks. If batter is too thick, add 1-2 tbsp of water or maple syrup (for those who want this sweeter). Scoop onto baking sheet lined with parchment paper. Bake 11 minutes. Cookies should be chewy and look underdone in the middle (they are vegan and perfectly safe to eat this way). Let set and cool for 10 minutes and then dig in!
These nachos don’t follow the bell curve to the top. Oh no, they are at the tail end in the small, exceptional A+ pool. What makes them more amazing than ‘average’ nachos?
They are, perhaps surprisingly, dairy-free. They are also a good source of fiber, thanks to those black beans, AND they utilize cilantro, rather than more salt, to create a tasty and craveable meal. Ready to give it a try?
Prep time: 5 minutes
Cook time: 8 minutes
Servings: that’s up to you, it fills an entire sheet pan 
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission
Ingredients
1/2 bag of organic tortilla chips
1 cup black beans, canned
1/2 cup of salsa
1/2 bag of Violife shredded cheddar
1/3 cup cilantro, chopped
1 tbsp jalapeño, diced (optional)
Instructions
Preheat oven to 400 degrees. Spread tortilla chips on baking pan and top with black beans and non-dairy cheese. Place in oven and bake until heated through and cheese has started to melt, about 6-7 minutes. Serve immediately with toppings of salsa, cilantro and other desired toppings such as diced jalapeño. Enjoy!
Chocolate Cherry Smoothie 🍒
Prep time: less than 5 minutes
Servings: about 4, makes ~64oz
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
4 cups non-dairy milk (we used hazelnut from Elmhurst)
1 cup swisschard and/or kale
1 cup cherries (fresh or we used frozen too cool this drink down even more) and 1 cup blueberries
2 tbsp cacao nibs
2 tbsp cacao powder
2 tbsp beet powder (optional)
4 medjool dates
2 tbsp almond butter
4 tbsp shredded coconut
Instructions
Add all ingredients into a 64 ounce blending container and then blend. You got your veggies in, congrats! Enjoy 🙂
Easy Breezy Basil Pasta
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission
Prep time: 15 minutes total
Servings: about 2
Ingredients
1/2 package Miyoko’s Vegan Mozzarella , chopped or shredded
2 cups tomato sauce
2 tsp nutritional yeast
1 tbsp fresh basil, sliced
1 tsp dried oregano
1 tsp dried rosemary
1/2 tsp garlic powder
Instructions
Boil water, add pasta and cook for about 10 minutes or until desired firmness. While waiting, heat chosen tomato sauce on low and add nutritional yeast, dried oregano and rosemary, and garlic powder. Thinly slice fresh basil. Once pasta is done, drain and place on plate with tomato sauce , vegan mozzarella cheese, and fresh basil on top. Easy chickpeas-y meal. Enjoy!
“The Blood of Care Bears” Juice
Prep time: 10 minutes for rinsing produce, chopping (if necessary) and set-up of juicer
Servings: about 2, 16 oz glasses
Ingredients
4 small beets
1 heart celery
1 whole cucumber
1/2 bunch of parsley (optional)
4 carrots
1-2 pears (depends on level of sweetness you desire)
1″ ginger root (it has some kick!)
Instructions
Remove seeds from fruit. With juicer set up, follow manufacturer’s directions for inserting fruits and vegetables carefully. The order recommended is generally softer produce followed by harder produce (so ending with ginger and beets). Juice until your heart’s content or you run out of produce. Fresh juice is best consumed immediately after juicing, though it may last 24-48 hours in the fridge.
Royal Coco-cacao Smoothie Bowl
Prep time: 5 minutes
Servings: 1-2
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
4 large strawberries
1/2 cup blueberries
1 cup non-dairy milk (we used hazelnut milk from Elmhurst)
2 tbsp hemp seeds
2 tbsp cacao nibs
2 tbsp shredded coconut
1/2 tbsp chia seeds
Instructions
Blend all ingredients, except shredded coconut and cacao nibs, until desired texture is achieved. Top with shredded coconut and cacao nibs or other favorites.
Brownie Overnight Oats
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Prep time: 5 minutes
Servings: 2
Ingredients
1 cup organic rolled oats
1 banana, mashed
1 cup non-dairy almond or hazelnut milk (DIY almond milk or the ready-made hazelnut version)
3 tbsp cocoa or cacao powder
2 tbsp chopped nuts (e.g. pecan, walnut, macademia) or nut butter
2 tbsp cacao nibs or 85% chocolate chips, optional
1 tbsp chia seeds
1 tsp ground cinnamon
1/2 tsp vanilla extract
Instructions
Stir together rolled oats, cocoa/cacao powder and chia seeds in a mason jar or other container with a lid. Add nuts, nibs/chocolate chips, banana, non-dairy milk, cinnamon and vanilla extract. Seal the lid and shake vigorously for about 15 seconds. Place in fridge overnight. The next morning, top with chocolate chips and/or fresh berries if you’d like. Enjoy!
Jackfruit Peanut Noodles
Prep time: about 20 minutes
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Ingredients
2 tbsp olive oil (coconut oil works too)
6 cloves of garlic, minced
2 cups kale, chopped
1 cup full-fat coconut milk
2 Tbsp coconut aminos (or use soy sauce or tamari)
2 tsp toasted sesame seed oil
1 Tbsp fresh ginger
1/2 cup peanut butter
1/4 cup fresh lime juice (1-2 limes needed)
1/2 Tbsp maple syrup (optional, to help provide a multi-dimensional flavor to the peanut sauce)
8oz rice noodles, prepared according to package instructions
Instructions
Heat the oil in a large skillet over medium heat then add garlic, kale, and red bell pepper to cook for 4-6 minutes. Stir regularly. Drain the jackfruit and remove hard core. Use your hands to pull, or ‘shred’ the jackfruit. Add it to the skillet and cook for about 4 minutes.
Now it’s time to prepare the peanut sauce. In a blender, add the coconut milk, peanut butter, coconut aminos, lime juice, maple syrup, toasted sesame oil and ginger. Blend until smooth then taste and add seasonings or spice until it’s to your liking.
Bring a medium pot of water to a boil and then add the rice noodles and cook according to the package instructions While waiting, pour the peanut sauce into the skillet to coat the jackfruit and veggies with the peanut sauce. Stir and cook for about 2-3 minutes before removing mixture from heat. Serve by placing noodles in a bowl and topping with the jackfruit and veggies. Add cilantro, peanuts, or red pepper flakes for additional flavor and garnish, if desired. This dish is best served fresh but can be easily heated up the next day for a delicious lunch.
If you are allergic to peanuts, take heart – almond butter worked just as well for this recipe.
Roasted Root Vegetables
Yields: about 6 servings
Ingredients
2 medium sweet potatoes
3 medium beets
3 tbsp extra virgin olive oil
1/2 tsp salt
1/2 tsp pepper
Directions
Preheat oven to 350 degrees Fahrenheit and cut the veggies into similarly sized pieces. Place the vegetables in a single layer on a baking sheet and drizzle with olive oil. Toss to ensure all pieces are lightly coated and add salt and pepper. Roast for about 30, turning once, until all the vegetables are tender. Garnish with fresh herbs (parsley, rosemary and thyme work well), if desired.
Banana & Chocolate Nice Cream
It may be late summer, but it’s never too late for ice cream, in our humble opinion. What’s even better is when the ice cream loves you back – and for clients with lactose-intolerance or dairy protein sensitivity, or those who just want a healthier option, this is a recipe for you.
Ingredients
1.5 bananas (ripe bananas are sweeter)
1/4 cup cashews
1/2 tbsp of maple syrup (optional)
3/4 ounce of chocolate (a few squares, depending on the brand)
Dash of sea salt
Instructions
Peel the ripe bananas and stick them in a bag and into the freezer. It will take about 12 hours for it to fully freeze, so this will either have to be planned in advance or keep a nice stock of peeled bananas for when the craving strikes. Stick chocolate pieces in a double boiler to melt down. When the bananas are frozen, put them into the blender along with cashews, and maple syrup. Blend until smooth, crystalline consistency. Transfer to a bowl and carefully pour melted chocolate on top. Sprinkle a dash of sea salt and enjoy this decadent dessert!
Chocolate Maca Smoothie
Caffeine and chocolate fiends, unite! This smoothie is the perfect wake-me-up for summer. Here’s the recipe we made today along with ideas for modifications:
Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.
Yields: 2-4 servings
Ingredients
1/2 banana
1 pint blackberries (or blueberries)
3 tbsp cacao nibs
5 tbsp cacao powder
3 tbsp shredded coconut
2 cups swiss chard leaves
2 cups non-dairy milk (we used hazelnut milk from Elmhurst)
2 cups water
1 cup coffee
1 tsp maca powder
2 tsp vanilla extract
1 tsp ashwagandha powder (optional)
This recipe is meant to be healthy and full of veg! If it’s not sweet enough for you, consider adding your favorite form of sweetness (e.g. more fruit, stevia, dates, etc). Looking for more greens-based smoothies that are lower in sugar? Check out theGreen Smoothie Challenge eBook! It has recipes, grocery lists, along with tips and tricks for making smoothies part of your life.
Instructions
You know what to do here – load all ingredients into the high-speed blender, cover, and blend to desired consistency. Enjoy!
savory tahini sauce
Savory Tahini Sauce
This five-ingredient savory sauce an be drizzled on top of salad, soup, roasted veggies or any number or dishes.
Prep time: 5 minutes
Yield: ~1 cup
Ingredients
1/2 cup tahini
1/2 cup water
1/4 cup fresh lemon juice
3 cloves garlic
1/4 tsp sea salt
Instructions
Combine tahini, water, lemon juice, garlic and salt in blender or food processor. Pulse or blend until smooth. Enjoy it fresh though it does keep for about a week in the refrigerator.
Homebound Banana Nut Bread
This bread is gluten-free and dairy-free; it can be made vegan as well. We find that two loaves is the best amount for us, given how much we love it…and one can go in the freezer, if it makes if that far.
Ingredients
3 1/2 cups gluten-free flour
5-6 medium bananas (if you wait until they have brown spots on them, they are even sweeter)
2/3 cup melted coconut or avocado oil
3/4 cup maple syrup
4 eggs or the equivalent in chia/flax vegan ‘eggs’
1/2 cup water
1/2 cup walnuts, chopped
1/2 cup pecans, chopped
2 tsp baking soda
2 tsp vanilla extract
2 tsp ground cinnamon
1 tsp nutmeg (optional)
3/4 tsp salt
Instructions
Grease two 9×5″ loaf pans with oil (see above ingredients list) and preheat oven to 325° F. If using coconut oil, get it to melt if not liquid already. For this next part, we used a blender but you could also just use a bowl: beat/blend oil, maple syrup, eggs along with mashed banana and water. If you used a blender, pour mixture into a bowl; whisk together added gluten-free flour, baking soda, vanilla extract, cinnamon and salt. Then add walnuts and pecan pieces.
Transfer batter into loaf pans and bake for about 65 minutes or until knife inserted into center of bread comes out clean. Allow bread to cool for about 20 minutes before slicing and enjoying.
Lasts for about 3-5 days in the refrigerator; freeze bread for up to 3 months, if desired.
Rainbow Chili
Prep time: 15 minutes
Servings: about 8
Ingredients
3-4 rainbow heirloom carrots. sliced
2-3 ribs of celery, chopped
1 jar organic tomato sauce
5 fresh tomatoes, chopped
1 can black beans, drained & rinsed
1 can pinto beans, drained & rinsed
1 can chickpeas
6-8 cloves garlic, chopped
2-3 bay leaves
1 tbsp cumin (with all these beans, you’re gonna need it :D)
1/2 tbsp dried oregano
1 tbsp chopped parsley for topping
Omnivore option: add 1lb cooked ground turkey
Instructions
Chop all vegetable ingredients and add to slow cooker container, along with tomato sauce and rinsed cans of beans. Add bay leaves, cumin, and oregano. Optional: add 1 lb cooked ground turkey for omnivore option. Add water as needed so slow cooker is halfway to two-thirds full. Cook on low for 8 hours. Remove bay leaves, scoop into bowls, top with fresh parsley and enjoy this colorful, plant-based meal!
Warm Apple Crisp
Prep time: 15-20 minutes
Cook time: about 40 minutes
Yields 13 x 9 oven-safe baking dish
Ingredients
12 medium-large apples
1 1/2 cups gluten-free flour
1 1/2 cups organic oats
1 cup organic butter or coconut oil
1/2 cup coconut sugar or maple syrup
1 tbsp cinnamon
Instructions
Pre-heat oven to 350 degrees. Remove apple cores and chop apples into about 1/2 inch pieces. Put apple bits into medium pot with 1/2 tbsp cinnamon about 1/2 cup water and heat to soften, about 10-15 minutes. Next create the crisp topping by combining flour, oats, butter or coconut oil, sugar or maple syrup, and 1/2 tbsp cinnamon. Use a fork (or your clean fingers) to mash the cold butter or coconut oil into the oat mixture until it looks like coarse crumble bits. Carefully place apple pieces into 13 x 9 baking dish. Spoon and spread the crumble mixture on top of apple bits until evened out. Place baking dish in oven and bake about 40 minutes or until topping is golden brown and sides bubble. Bonus: this dish pairs exceptionally well with some (non-dairy) vanilla ice cream. Enjoy!
Amaranth for Breakfast
Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus. Marry it with chocolate and your taste buds will have a party!
Ingredients
1 cup water
1/2 cup amaranth
1/2 cup chopped strawberries
1/4 cup almonds (or choice of nuts; macadamia pairs well here too)
2 squares dark chocolate (we like 85% and 90% cacao versions)
2 tbsp shredded coconut
2 tbsp cacao nibs
1 tbsp cacao powder (optional)
Instructions
Bring water and amaranth to boil and then simmer for about 15 minutes. Amaranth is done when liquid has been absorbed. Carefully transfer into your breakfast bowl and add nuts, dark chocolate, coconut, cacao nibs and cacao powder. We often add maca or ashwagandha powder and a drizzle of honey in the case of the latter (as it is aptly called in Sanskrit “the smell of a horse”). Enjoy this power-packed breakfast!
10TV Iced Tea Mocktails
These recipes will serve you well in the late spring and deep into summer’s heat. Enjoy!
Strawberry Mint & Lime Cooler
1 cup white tea
1 cup sparkling mineral water
½ cup fresh mint
½ cup fresh strawberries, sliced
Cranberry Raspberry Lime Sparkler
1 cup 100% cranberry juice
1 cup raspberry tea
1 cup sparkling mineral water
¼ of a lime, juiced
Mint for garnish
Instructions:
Make tea; once tea has cooled, add ice cubes (if desired) and stir in remainder of ingredients. Garnish with mint and lime. Of course you can easily make this mocktail into a cocktail by adding your favorite wine, mead, or liquor (i.e. vodka). These recipes will serve you well in the late spring and deep into summer’s heat. Enjoy!
Fruit + Nut Tart
This beauty is easy to make and fun to decorate. Made from fruit and nuts, it’s raw, vegan, gluten-free, and dairy-free. Did we mention delicious? Because it’s definitely that too!
Ingredients
Crust
1 cup chopped nut blend (we used 1/2 cup walnuts and 1/2 cup pecans)
1 cup chopped dates
1 cup flaked or shredded coconut
1 tbsp cinnamon
1 tsp vanilla extract
pinch of nutmeg, optional
Toppings
1-2 mashed bananas
Blueberries, strawberries, and kiwis to decorate (about 1 cup of each)
Instructions
Soak dates in warm water for about 10 minutes to soften them. Chop nuts with a knife or use a food processor. Drain dates and mix with nut blend, coconut, cinnamon, and vanilla extract in a bowl. Once well mixed, roll into balls and press into pie plate. Mash
bananas and add a layer or ‘frosting’ to the crust. Top with berries and kiwi or your desired fruits. For extra pizzazz, drizzle honey or melted chocolate over the tart.
Spicy Gazpacho
Ingredients
4 medium tomatoes, chopped
2 cucumbers, sliced into chunks
1 bell pepper, chopped
1/2 red onion, chopped
2 celery ribs, chopped
2 tbsp olive oil
2 tsp balsamic vinaigrette or red wine vinegar
1 cup cilantro, chopped for garnish
1/2 tsp cayenne pepper (optional)
Salt & pepper to taste
Instructions
Blend and serve chilled. Garnish with chopped cilantro, if desired. Enjoy!
Vegan Banana Pudding
Ingredients
1 cup cashews
2 frozen bananas
1 fresh banana
2 medjool dates
1/2 cup coconut cream
1.5 tbsp cacao or cocoa powder
1 tsp vanilla extract
Instructions
Blend and serve chilled. Enjoy!
8-ingredient Quinoa Salad
Prep time: 15 minutes
Cook time: 15 minutes
8 servings
Ingredients
2 cups cooked quinoa
1/2 cup chopped radishes
1/2 cup chopped cucumber
1/2 cup chopped celery
1/2 cup chopped red onion
1/2 cup chopped fresh parsley
1/2 cup chopped red bell pepper
1 tablespoon olive oil
2 teaspoons balsamic vinegar
Instructions
Combine all ingredients together in a large bowl and mix well. Garnish with cherry tomatoes.
Fiesta Egg Frittatas
Total Time: 30 minutes
Servings: 6
Ingredients
10 organic eggs
1 cups chopped bell peppers
1 cup chopped spinach
1/2 cup chopped cilantro
1/2 cup chopped onion
I cup diced mushrooms
1 tsp chili powder
½ tsp cumin
½ tsp sea salt
½ tsp black pepper
Instructions
Preheat oven to 350°F. Lightly coat muffin tin with non-stick cooking spray or use baking cups. Heat 1 tbsp olive oil in pan and add onion, mushrooms, and bell peppers; sauté for about 3 minutes. Add spinach and cook an additional 2 minutes. Place about 2 Tbsp of veggies into each muffin cup. Whisk eggs in medium-size bowl with chili powder, cumin, salt and pepper. Pour egg mixture over veggies in the muffin tin until about 80% full. Cook for about 25 minutes, until inserted butter knife comes out clean. If not using baking cups, take knife around the edges of the muffin tin to remove egg frittatas.
These breakfast treats are best enjoyed hot but can be kept in air-tight container in fridge for up to 5 days.
Kinda Big ‘Dill’ Potato Salad (Vegan)
Serves 4
Prep time: about 15 minutes
Ingredients
1 lb potatoes (we used 4-5 red potatoes for a bit of color in the finished product)
1 cup of chopped celery
1 cup chopped red onion
1 cup plant-based mayo (the one we used included avocado oil and aquafaba as the first two ingredients)
1 tbsp mustard
1/2 tbsp dill
1/2 tbsp apple cider vinegar
1/2 tbsp tumeric
Instructions
Boil potatoes until tender and easily pierced by fork (about 10 minutes). While the potatoes cool, mix the rest of the ingredients together well in a bowl. Once potatoes are cooled, combine with the mixture. Refrigerate and let the flavors meld for at least an hour (it’s best-tasting the next day).
As mentioned in the tv segment, these are recipe guidelines – have fun and try variations with bell pepper, parsley, and even hot sauce!
Express Detox Green Smoothie
Ingredients
1 cup of water or coconut water
2 cups of kale
1 lemon, juiced
1 medium apple
1 frozen banana
2 pitted dates
1″ ginger root
Instructions
Add all ingredients to high-powered blender and blend well.
Cocoa-Maca Energy Balls
Prep time: 5-10 minutes
Servings: 24 energy balls
Ingredients
1 cup coconut oil, melted
2.5 cups shredded coconut
1 cup cacao powder (or cocoa powder)
1/2 cup maple syrup
1 tsp vanilla extract
1/2 tsp cayenne powder
1 tsp cinnamon
1 tsp maca powder
Instructions
Put shredded coconut, cacao powder, cinnamon and cayenne in medium bowl. Mix melted coconut oil, maple syrup, and vanilla extract and pour over dry ingredients. Combine well and put in freezer for about 15 minutes. Remove mixture and shape into balls; recipe makes 24. Store in fridge for up to a week or in freezer for up to 3 months.
Cauliflower & Walnut ‘Meat’ Crumbles
Ingredients
1 head of cauliflower (about 3 cups)
8oz fresh mushrooms (we used cremini)
1 cup walnuts
3 tablespoons coconut aminos or tamari (gluten-free soy sauce)
1 tablespoon balsamic vinaigrette
1 tablespoon chili powder
1/2 tablespoon cumin
2 teaspoons adobo seasoning
2 teaspoons paprika
2 teaspoons garlic powder
2 teaspoons onion powder
1/2 teaspoon black pepper and of salt
Instructions
Preheat oven to 350 degrees. After removing the core and leaves of the cauliflower, start pulsing it in food processor (depending on how large your food processor is, this may require multiple attempts); it should have the look and consistency of rice. Pulse the mushrooms and the walnuts until about the same size pieces as the cauliflower. Add cauliflower, mushrooms, and walnuts into a large bowl and mix in coconut aminos or tamari. Stir in all spices including salt and pepper and mix well. Line baking sheet with parchment paper (to prevent sticking) and spread mixture on top. Bake for 25 minutes then stir and turn mixture (to ensure evenness) before baking another 15-20 minutes.
If making tacos, garnish with cilantro, chopped red onion and romaine lettuce, and your favorite salsa. For spaghetti sauce, add meat crumbles to your heated tomato sauce along with some chopped parsley and stir well.
Avocado Egg Salad (vegan optional)
Serves 2-3
Prep time: 8 minutes
4 organic large eggs (substitute a 15oz can of drained chickpeas for eggs to make vegan)
1/2 avocado, pitted and chopped
1 tsp mustard
1/8 cup green onions, chopped
1/8 cup fresh parsley, chopped
1 tbsp of apple cider vinegar or lime juice (helps prevent browning of avocado)
1/2 tsp garlic powder
1/4 tsp dill weed
Pinch of paprika
Salt & pepper to taste
Instructions
Mash avocado in a medium bowl then repeat mashing when you add the hard-boiled eggs (or chickpeas) to the bowl. Mix all other ingredients into the bowl, except paprika.
Egg salad is best served chilled. Stick mixture in the fridge for at least 1/2 hr before garnishing with paprika and enjoying on your favorite bread, on top of a bed of greens, or in a wrap.
Garlic Basil Spaghetti Squash
Ingredients
1 medium spaghetti squash
25oz jar of tomato sauce
1 bulb garlic, peeled and minced
6oz white button mushrooms, sliced
5oz shredded green cabbage
1oz fresh basil, chopped
1/2 tbsp olive oil
Instructions
Carefully cut spaghetti squash in half lengthwise, scoop out the seeds, and place cut side down on baking sheet into pre-heated oven (400 degrees) and cook for 45-50 minutes.
Prep all other ingredients with knife and cutting board. Put garlic and mushrooms in large pan over low-medium heat for about 5 minutes, then add cabbage, tomato sauce, and fresh basil and simmer until done.
After spaghetti squash has cooled a bit, use oven mitt to hold while scraping out ‘spaghetti’ with a fork. Top with tomato sauce mixture and enjoy!
Peppermint Eggnog
6 organic large eggs
1/2 cup maple syrup
3 cups non-dairy milk (we used unsweetened almond milk, you can DIY here)
1/2 can or 6.5 oz coconut milk
1/2 tsp vanilla extract
1 tsp ground nutmeg
1/2 tsp ground cinnamon
Pinch of cloves, if desired
Instructions
Whisk eggs, maple syrup, and vanilla extract together in large saucepan over low-medium heat until combined. Then pour milk in slowly while whisking to fully incorporate into mixture. Whisk ingredients over heat constantly, until thermometer reads 160 degrees, about 30 minutes. This is an important step; should you leave the eggnog mixture to cook on its own, you’ll likely get an unappealing scrambled egg-in-milk, porridge-y mixture.
After cooking is complete, pour mixture through fine sieve over a medium bowl, cool for a few minutes, and stick in refrigerator for at least 4 hours or overnight. You can also do an ice-bath to help cool mixture down faster. You’ve made a custard; great job!
Remove custard from refrigerator and set aside as you put coconut milk cream in a bowl and mix well. Then fold into eggnog custard mixture until combined; fill cups with this delicious, creamy eggnog.
Option to add alcohol. To garnish beverage, sprinkle with finely crushed peppermint, nutmeg, cinnamon, peppermint or cinnamon sticks, or whatever strikes your festive fancy.
Vegan Peppermint Eggless Nog
The only real difference here in terms of ingredients is the fact that we’re using frozen bananas instead of eggs. Because of the natural sweetness they provide, you may want to consider decreasing the amount of maple syrup added or omit it.
4 bananas (peeled and frozen)
1/2 cup maple syrup, if desired
3 cups non-dairy milk
1/2 can or 6.5 oz coconut milk
1/2 tsp vanilla extract
1 tsp ground nutmeg
1/2 tsp ground cinnamon
Pinch of cloves, if desired
Instructions
Even easier! Put all ingredients in a blender and blend it until smooth. Garnish as above with your favorites.
The Great Goji Groatmeal
Ingredients
2 cups oat groats
2 tablespoons chia seeds (and/or flax seeds)
1/3 cup shredded coconut
3 cups water
3 cups of non-dairy milk (i.e. DIY almond milk)
2 tbsp coconut oil
1 teaspoon cinnamon
2 apples, cored and blended
1/8 cup of goji berries (or substitute with raisins)
1/3 cup cacao nibs (optional)
Instructions
Use a 4-quart or larger slow cooker. Put oat groats, chia, shredded coconut, water, non-dairy milk, coconut oil, and goji berries (and cacao nibs if desired) inside. Blend cored apple and add to slow cooker. Stir all ingredients and cover, cooking on low for about 8 hours (automatic slow cookers should then switch over to ‘warm’ setting). Stir and serve with additional fruit (i.e. berries), nuts, seeds, or sweetener on top and enjoy a warm belly of food to start your day!
Recipe: Watermelon-Lemon Electrolyte Drink
Prep time <5 minutes
Ingredients
Watermelon, cubed
Lemon, sliced
Mint sprig, fresh
Rosemary sprig, fresh
1/2 teaspoon of sea salt (Celtic or Himalayan)
2-3 tablespoons honey (we used raw)
Pure, filtered water to fill the container
16 drops trace mineral (i.e. Concentrace), optional
Instructions
Place watermelon cubes, fresh sprigs of mint and rosemary in container. Add sea salt and honey, then fill to brim with pure water. Allow flavors to meld a bit and enjoy immediately or store in fridge until at desired coolness. Keeps in fridge for about 1-2 days. Use: sip during workouts or long days in hot weather.
Recipe: Death-by-Chocolate Zucchini Bread
Prep time: 15 minutes
Bake time: 45-50 minutes
Ingredients
1 cup gluten-free all purpose flour
1 cup almond meal
1/3 cup coconut or date sugar
1/2 cup cacao or cocoa powder
3.5oz dark chocolate bar, chopped
1/4 tsp baking powder
3/4 tsp baking soda
1/4 tsp sea salt
2 organic eggs
1.5 medium zucchini, chopped
3 small apples, chopped
2 tbsp melted coconut oil or organic butter
1 tsp pure vanilla extract
Instructions
Preheat oven to 350 degrees F and grease loaf pan. In a large bowl add almond meal, flour, sugar, cacoa/cocoa powder, dark chocolate chips, baking soda & baking powder, and salt. Combine & mix well. Melt coconut oil or butter. Boil apples in water, enough to cover bottom of the pot) and allow to cool for about 5 minutes.
Once cooled, put apples into high-speed blender with chopped zucchini and blend. Discard cooking water.
In a smaller bowl, add eggs and beat with whisk. Add apples and zucchini, coconut oil or butter, and vanilla extract. Combine ingredients by mixing and then fold wet ingredients into dry ingredients.
Pour batter into loaf pan and bake for 45-50 minutes or until knife inserted in middle comes out clean. Remove from oven and cool on wire rack for 20 minutes. Store bread in air-tight container in fridge for up to 3 days. Freeze bread if desired.
Recipe: The Best French Toast
Prep time: 10 minutes
Cooking time: about 30 minutes total
Serves: 2-4 people
Ingredients
8 pieces of gluten-free bread (we used Canyon Bakehouse)
1 medium banana, mashed
1 1/4 cup almond milk (DIY here)
1/2 tbsp flaxseed
1/2 tbsp chia seeds
1/2 tbsp cinnamon
1/2 tsp vanilla extract
1/4 cup almond meal (this will be used to coat the bread and add texture)
Instructions
Put all ingredients (except bread and almond meal) into a blender and run until well-mixed. Then transfer to shallow bowl. Preheat skillet to medium heat, using coconut oil to grease the pan. Dip each slice of bread into the batter for about 10 seconds on each side then sprinkle almond meal carefully on each side. Place bread on griddle, cooking until golden brown on underside, about 3-4 minutes. Flip and repeat the process. Lastly, add your desired toppings! We chose blueberries cooked with maple syrup.
Recipe: St. Paddy’s Shamrock Smoothie
Ingredients
3/4 cucumber
1 medium apple
4 stalks celery
10 leaves romaine lettuce or 2 cups
1/4 cup parsley
4 cups water
Instructions
Rinse and prep all produce. Use either a high-speed blender or a juicer (we opted for blending to keep the fiber). Add all ingredients and blend until smooth. This recipe makes 32 ounces. Because the nutrients breakdown soon after making the drink, plan to drink within 1-2 days or share a healthy pint with a friend.
Recipe: DIY Pizza Party!
Prep time: 15 minutes
Cook time: 11 minutes
Ingredients
1 bulb of garlic (yes, bulb, not clove)
1 package of gluten-free pizza crusts (we got ours from TJoe’s)
1/2 cup canned or jarred artichokes
1/2 cup organic cheese, shredded (we used cheddar and Parmesan)
1/4 cup olives, sliced
2-3 ounces of mushrooms, sliced
1/2 cup arugula
1/2 cup tomato sauce
1/8 cup diced jalapeño
Instructions
Remove frozen pizza crusts from fridge and let thaw about 15 minutes while preparing the olives, mushrooms, and cheese. Roast garlic in oven at 400 degrees for about 20-30 minutes or until done. Pull pizza crusts out of package and spread tomato sauce over each. Then layer on arugula followed by mushrooms, cheese, olives, artichokes, jalapeño, and then the roasted garlic (removed from skin). You can either put pizza directly on rack or use a pizza stone. Buon appetito!
Recipe: Spicy Cowgirl Salsa
Ingredients
1 red onion, diced
1/2 bunch of cilantro, chopped
1 jalapeño, finely chopped
1 can of black beans, rinsed
1 jar or 16oz of salsa (unless you want to double the heat of the jalapeño, stick with mild)
1 tsp cumin
1 slice of lime, juiced
(Optional) Slices of avocado
Instructions
Combine all ingredients into a medium bowl and mix until combined. Feel free to top with slices of avocado and enjoy with some organic blue corn chips. For a tasty meal, consider topping brown rice with the salsa mix.
Recipe: 5 Spice Hot ‘Choffee’
Ingredients
8oz coffee
4 oz non-dairy milk (coconut milk or almond milk)
1 tbsp cacao or cocoa powder
1 or 2 anise pods
1/4 tsp cayenne
1 cinnamon stick
1/2 tsp black pepper
1/2 tsp honey
optional (cloves)
Instructions
Prepare coffee as per usual (we used a moka pot) and heat milk on stove top along with cacao or cocoa powder, cayenne, cinnamon stick, black pepper, anise pods and honey. Simmer for about 5 minutes and add milk to coffee.
Recipe: Gold Mine Pudding
Ingredients
1 medium sweet potato
2-3 carrots
Cinnamon, to taste
Pumpkin pie spice (optional)
Instructions
Roughly chop vegetables and place in medium pot with water to cover them. Bring to a boil and then simmer for 10-15 minutes. Let cool and then add to blender (with water from the pot) and mix until ingredients, including spices, are combined in a smooth texture. Enjoy warm or cold!
Recipe: Cashew & Chickpea Korma
This is a quick prep but slow cook meal (the longer you can wait, the better!). If you don’t know us by now, let us explain that we are pretty experimental in the kitchen, rarely is anything measured before we add it, but we’ll recount the end result in the recipe below. May your autumnal evenings grow warmer and your taste buds do a dance of joy!
Prep time: 20 minutes
Serves 4
Ingredients
1 cup cashews
1 can chickpeas
1/2 tbsp olive oil
1 jar tomato sauce (we used fire-roasted tomato sauce)
1 red bell pepper
1 carrot
1 baby bok choy
1 onion, chopped
Herbs & Spices
1″ ginger
1″ tumeric
1/3 bunch of cilantro
1 tsp coriander
2 tsp cumin
2 tsp harissa
1 tbsp garam masala
Instructions
Heat cashews and chickpeas in a pan with olive oil for about 10 minutes, stirring often. Prep other vegetables – chop carrot, red pepper, cilantro, and bok choy. Transfer chickpeas and cashews to a pot to rest and now heat the vegetables in the pan with jar of tomato sauce for 10 minutes. Add vegetable mix to pot with the nuts and chickpeas along with spices and 1/2 liter of water. Simmer for as long as you can stand or about 45-60 minutes. Serve with blend of wild rice if desired.
Recipe: Gluten-free Cashew Coconut Bread
Prep time: 5-7 minutes
Bake time: 40-45 minutes
Ingredients
5 eggs
1/3 cup almond milk (or DIY almond milk)
1 cup raw cashews
1 cup almond meal
5 tbsp coconut flour
3 tbsp apple cider vinegar
1 tsp baking soda
1/2 tsp sea salt
Instructions
Pre-heat oven to 325 degrees. Place small, oven-safe bowl with 1-2 inches of water on oven rack (this helps with creating bread’s moistness). Dump all ingredients into a high-speed blender and blend until creamy consistency (we told you this was easy! :D). Oil a loaf pan and then scrape the contents of blender into loaf pan. Smooth and bake for about 40-45 minutes or until knife inserted into center comes out clean. Cool for 15-20 minutes before digging in!
Recipe: Glazed Carrot Fries
Ingredients
2 lbs of carrots
1 tbsp of olive oil
1 tbsp of balsamic vinegar
sea salt + pepper
Instructions
Cut off ends of carrots and lay, in rows, on baking sheet. Drizzle with olive oil then add sea salt and pepper. Use your hands to ensure carrots are evenly coated. Put in oven at 425 degrees for 15 minutes, flip over and add balsamic vinegar, and cook another 15 minutes until well-roasted. Enjoy!
Recipe: Clean & Easy Collard Greens
<10 minutes
1 bunch of radishes or 1-2 medium daikon radishes
1/2 tsp soy sauce or tamari (optional)
Recipe: Spiced Vanilla Chia Pudding
Ingredients
2 cups homemade almond milk
6 tablespoons chia seeds
2 teaspoons vanilla extract
2 tablespoons maple syrup
1/2 teaspoon cinnamon
1/4 heaping tablespoons whole cacao beans or 1/4 cup cacao powder for a smoother finish
1/4 cup fruit (i.e. raspberry, strawberry, and kiwi work well)
Instructions
Blend all ingredients in a blender until smooth. Refrigerate overnight, or until set. Garnish with cinnamon, fruit, cacao beans, and a drizzle of honey if desired.
Recipe: Cherry Almond Pancakes
Serves 4 (or two hungry people)
Prep time: 5 minutes
Total cook time: 15 minutes
Ingredients
2 cups almond flour
2.5 tbsp coconut oil (1/2 tbsp used in saute pan when cooking pancakes)
1/2 cup almond milk (try DIY almond milk)
4 eggs
1.5 tbsp honey
1/2 tsp ground cinnamon
1/4 tsp sea salt
6 oz Morello cherries
1/2 cup pecans or walnuts
1/4 cup maple syrup
Instructions
Melt coconut oil in small saucepan (you can use this same pan for the cherry topping) . In a medium bowl combine eggs, almond milk, raw honey, and melted coconut oil. Add almond flour, sea salt, and cinnamon; mix well. Heat saute pan with 1/2 tbsp coconut oil and ladle 1/4 cup pancake batter into pan. When pancake edge brown and/or bubbles form in batter, use spatula to flip over pancake. They are done when cooked thoroughly and browned to your liking.
Between the few minutes of waiting for pancakes to cook, you’ll likely want to start on cherry topping. Add the Morello cherries, pecans or walnuts, and maple syrup to high-speed blender. After blended, heat in saucepan to be ready to serve once pancakes are done.
Consider adding some fresh fruit and more pecans or walnuts as a topping. Bon appetit!
Recipe: Turkey Chili & Arugula
Ingredients:
1/2 lb ground turkey (or use 3 leftover turkey sausage patties from this recipe!)
1 lb parsnips, caramelized
1 green bell pepper, chopped
1 bunch dandelion greens, chopped
1 jar (25oz) tomato sauce
1 jar salsa
1/2 tbsp red pepper flakes
1 medium onion, chopped
1 cup arugula, rinsed
Instructions:
If you haven’t already caramelized the parsnips or made the turkey patties, start them. Once turkey is cooked, add to bottom of slow cooker, layer with chopped green bell pepper and red pepper flakes. Saute onion and set aside. Pour jar of tomato sauce and salsa on top of turkey mixture in slow cooker and greens. Then add caramelized parsnips and the sauteed onion. Set crockpot timer for 4-6 hours.
Serve turkey chili over fresh arugula. Enjoy!
Recipe: Turkey Breakfast Sausage
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients:
1 lb ground turkey
2 tbsp coconut oil (feel free to substitute olive oil)
4 cloves garlic
1 medium onion, chopped
1 tbsp oregano, parsley, and fennel seeds
1 tsp salt & pepper
2 tbsp balsamic vinaigrette for de-glazing pan
hot sauce
Instructions:
Heat oil in saucepan over medium heat and cook onion and garlic until golden-brown. Remove from heat and add onion to mixing bowl along with turkey and combine. Then add the oregano, parsley, fennel seeds, salt & pepper and mix thoroughly by hand. Form patties by hand to be about 3 inches in diameter and about 1/2″ inch thick. Cook in skillet about 5 minutes on either side or until inserted meat thermometer registers 165°F and meat is fully cooked. Add balsamic vinaigrette to de-glaze the pan and cook on a lower temperature so meat soaks some up.
Recipe: Caramelized Parsnips
Ingredients
1 lb parsnips
2 tbsp coconut oil (or butter, if preferred)
1/4 cup water
1/2 tsp cinnamon
salt and pepper to taste
Instructions
Peel parsnips and chop into 1/2 inch pieces. Melt coconut oil in skillet then add parsnips and cinnamon. Cover with lid and cook over medium heat for about 8 minutes or until they become more golden. Add water and cover. After water evaporates you’ll be left with tender and caramelized parsnips. Add salt and pepper to taste.
Recipe: Organic Vinegar Tonic
Ingredients
1.5 teaspoons high quality organic apple cider vinegar
8 oz. glass of warm purified (or reverse osmosis) water
1-2 teaspoons organic honey
1 tablespoon fresh-squeezed organic lemon juice
Instructions
Combine all ingredients and enjoy!
Recipe: Spicy Indian Dal
Ingredients
1 1/4 cup red lentils
1/2 teaspoon cumin seeds
2 tablespoons coconut oil
1 onion, diced/chopped
8 cloves garlic (we can never have too much)
1/4 teaspoon turmeric powder
1 tablespoon red chili powder
1 tomato, chopped
1/4 cup tomato sauce
salt to taste
1 cup water, or enough to make it the consistency you desire
Instructions
Cook the lentils separately. While lentils are cooking, chop 1 onion and garlic. Heat 2 tablespoons oil and cumin seeds in a medium stockpot. Saute onion, garlic, turmeric powder, chili powder, and sprinkle cayenne if you like spice. Reduce to simmer, chop tomato and add to pot – cook until soft. Add tomato sauce (we used our own home-made version), cooked lentils and water; bring to a boil for a few minutes, and salt to taste.
Recipe: Choco-cado Cookies
Prep time: < 5 minutes
Baking time: about 8-10 minutes
Ingredients
1/2 cup dark cacao or cocoa powder (we used Nativas Naturals cacao powder)
2/3 cup ripened avocado flesh, mashed
1/4 to 1/2 cup coconut sugar, depending on your desired sweetness
2/3 of bar dark chocolate, cut into small chunks (we used a chocolate bar with 88% cocoa content)
1 egg (or 1 tbsp ground flaxseed and 2.5 tbsp water mixed together as vegan egg-less option)
½ tsp. baking soda
Instructions
Preheat oven to 350°. With a hand mixer/food processor/vivacious Vitamix blend avocado and coconut sugar, then egg. Add cacao powder and baking soda to mix and then stir in dark chocolate chunks. Try not to salivate over the bowl. Use coconut oil to grease baking pan; dollop cookie dough mix on pan and flatten with spoon. Bake for 8-10 minutes and then cool them down; unlike most cookies, these taste better after 30 minutes or so in the fridge. Makes 10-12 cookies.
Recipe: Sweet Potato & Black Bean Southwestern Skillet
Servings: 2-4
Prep time: 15 minutes
Ingredients
2-3 medium sweet potatoes
1 can black beans
1 red bell pepper, chopped
2 tsp cumin
olive oil
sea salt & black pepper to taste
Instructions
Cut sweet potatoes in 1/4 inch pieces. Chop red pepper and rinse canned black beans. Drizzle olive oil in a large pan and heat sweet potatoes on medium for 3-5 minutes, then add black beans, red pepper, and cumin. Add water to cover bottom of pan and cover to cook for about 30 minutes, stirring often.
We topped the skillet with a cooked egg and a few slices of avocado. Add fresh lime juice, hot sauce, or salsa for a unique meal that fits your needs.
Recipe: Butternut Squash + Apple Soup
Prep & cook time: 30 min
Servings: about 8
Ingredients
3-4 tablespoons high-quality butter or olive oil (for a dairy-free option)
4 lbs butternut squash, roasted (average butternut squash weighs 2-3lbs so plan accordingly)
1 medium onion, chopped
2 apples, chopped
1/2 cup water or vegetable broth
3/4 tsp cinnamon
salt & pepper to taste
1 cup pumpkin seeds (topping)
Instructions
Roast butternut squash first. Preheat oven to 375 degrees, cut squash open lengthwise and remove seeds. Place squash upside-down on baking sheet and pour about 1/2 cup water on the bottom of baking sheet (or enough so it surrounds squash and helps to steam it). Roast 25-30 minutes, until flesh is fork-tender.
Meanwhile, melt butter/olive oil in pot over medium heat. Add onion and saute until tender (about 8 minutes). Add the roasted squash, apples, and water/vegetable broth. Cover and simmer for 10 minutes. Add cinnamon and turn off burner to cool food slightly. Then, in small batches, transfer mixture from pot to a high-speed blender and puree until smooth. If too thick, add more liquid. Season with salt & pepper, transfer to serving bowl and sprinkle with pumpkin seeds. Optional: serve with blue corn chips or whole grain crackers.
Recipe: Red Velvet Smoothie
Ingredients
1/4 cup frozen beets
1 cup cranberries (helps prevent UTIs)
1/2 cup frozen raspberries (if you’re not a fan of chewing seeds in your smoothie, leave these out)
1 cup kale (or spinach)
3 tbsp hemp protein powder
Water – enough to thin it out and be drinkable
(if you need additional sweetness, add a bit of honey)
Directions
Load all ingredients into high-powered blender and enjoy!
Recipe: The One Bite Wellness “Juicy Sunrise”
2 oranges
1 inch ginger root
6 carrots
2 lemons
Peel the oranges, lemon, and ginger (carrots optional, if organic,
otherwise peel them). Run through the juicer and enjoy the boost of
beta-carotene, vitamin C, potassium, and more nutrients!
Recipe: Nori Veggie Wraps
Prep time: 15 minutes
Serves: 4 (or two hungry people)
Ingredients
4 sheets of dried nori (typically found in the ethnic section of the grocery, or pick some up at your local Asian market)
4 big romaine or red leaf lettuce leaves
1.5 cups mung bean sprouts (we advise against canned; go for the fresh ones- we found some at Raisin Rack)
1 red bell pepper, chopped
4 radishes, sliced
1/2 bunch of cilantro, chopped
1/2 cucumber sliced
1 tomato, diced
1 avocado, sliced
1 cup peanuts (optional)
Dressing:
2 Tbsp tamari (gluten-free soy sauce, or use regular if you’re not gluten-sensitive)
2 Tbsp apple cider vinegar
3 tsp toasted sesame seed oil
Instructions
Chop all your veggies. Put each leaf of lettuce on a place and place nori sheet on top before filling with all the vegetables listed. For your dressing, mix the tamari, apple cider vineger, and toasted sesame seed oil all together in a small container and then pour over each open-faced veggie pile.
Recipe: Strawberry Summer Salad
Serves 2
Ingredients
4 cups salad mix
1/4 almonds (sprouted)
1 cup strawberries (sliced)
1 cup carrots (chopped)
1 tbsp white wine vinegar
1 tbsp balsamic vinegar
1/2 tsp avocado oil
Salt & pepper
Optional: add chicken and/or pumpkin seeds for additional protein sources
Instructions
Wash salad mix and rinse all vegetables. Soak almonds in water for a couple of hours if you want them sprouted, otherwise use them dry. Chop carrots, slice strawberries. Mix white wine, balsamic vinegars with avocado oil and drizzle over salad. Use a pinch of salt and pepper to taste.
Recipe: DIY Almond Milk
Yields: half-gallon of almond milk
Ingredients & Equipment
1 cup raw, organic almonds
8 cups of water
1/2 tsp. sea salt
Strainer & cheesecloth
Blender
Optional: pure vanilla extract and/or natural sweeteners like stevia and maple syrup
Instructions
1. Soak almonds in 2 cups of water and salt for at least 3 hours or overnight.
2. Toss in a blender with 8 cups of water and run on high for about a minute, until it’s creamy and frothy.
3. Pour 1 cup of almond mixture through double cheesecloth-lined strainer and then use cheesecloth to squeeze into a large bowl. Repeat until all almond mixture has been transferred to bowl.Note: keep the almond ‘pulp’ and use it to make gluten-free almond flour or for smoothies. It would be a shame to throw this out.
4. Optional: for sweetened milk, put liquid back in the blender and add preferred sweetener (above).
5. Pour liquid from bowl into large jug or containers.
Lasts about 6 days in the fridge. Product naturally separates so just give it a shake before serving.
Prep time: < 5 minutes
Ingredients
1 orange
2 lemons
8 cups pure, filtered water
1/2 teaspoon of sea salt (Celtic or Himalayan)
2-3 tablespoons raw honey
16 drops trace mineral (i.e. Concentrace), optional
Instructions
Blend peeled orange and lemons along with all other ingredients, adding sea salt and/or trace minerals to taste. Keeps in fridge for about a week. Use: sip during workouts or long days in hot weather.
Recipe: Tropical Millet Breakfast
Ingredients:
1 cup millet
1/2 cup non-dairy milk
1/4 cup pineapple, chopped
1/4 cup mango, chopped
1/4 cup unsweetened coconut, toasted
2 teaspoons chia seeds
2 teaspoons flaxseeds
3 tbsp maple syrup
Directions:
Bring 6 cups of water to a boil (pinch of salt optional). Add grains and return to boil before simmering, covered, for about 30 minutes. Let cool for about 5 minutes before adding on top non-dairy milk, pineapple, mango, coconut, seeds, and maple syrup.
Recipe: Raspberry Coconut Ice Cream
Ingredients:
1/2 can coconut milk (about 7oz)
1 1/4 cups red raspberries, frozen
1 banana, frozen
1/4 cup cashews
1 tbsp maple syrup
1/2 tsp vanilla extract
Instructions:
Put all ingredients into a blender and have at it!
Recipe: Ultimate Chocolate Black Bean Brownies
Ingredients:
1-15oz. can of black beans, drained and rinsed
1/2 cup honey
2 tbsp. melted coconut oil
2 eggs
1 tsp vanilla extract
1/2 cup cocoa/cacao powder
1/4 cup ground almonds
1/2 tsp baking powder
1/4 tsp sea salt
1/3 cup chocolate chips or 3 oz dark chocolate bar, in pieces
Directions:
Preheat oven to 350F and use liners to fill in muffin tin or spray with cooking oil. Add all ingredients to a large food processor or mixing bowl (except the chocolate chips/ pieces of dark chocolate). Process for 2 minutes or until batter is smooth, then stir in chocolate chips/pieces. Pour batter into muffin cups and bake 18-20 minutes or until toothpick comes out clean. Cool for 10 minutes before transferring brownies to wire rack.
Recipe: DIY Lip Balm
Ingredients:
1 1/2 tablespoons beeswax
1 tablespoon cocoa butter
1 tablespoon coconut oil
1 tablespoon sweet almond oil or jojoba
4 drops vitamin E oil
7 drops peppermint essential oil OR 9 drops vanilla oil & 6 drops lavender essential oil
Preparation:
Use a double boiler to melt beeswax, cocoa butter, and coconut oil. Once melted, carefully remove from heat and stir in the remaining oil. Wait until mixture has cooled for about 15 minutes before adding essential oils.
Scoop into your desired lip balm packaging and allow to cool for 30 minutes before putting lid on the container.
Recipe: Tilapia with Avocado-Pineapple Salsa and Quinoa
Time: 20 min
Yield: 2 servings
Ingredients
- 1 avocado, diced
- 1 cup pineapple, diced (or use canned pineapple chunks)
- 1 jalapeno, minced (for a bit of spice/heat!)
- 1/2 red onion, finely diced
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- salt & pepper
- 2 tilapia fillets (substitute halibut or most fish, if desired)
- 1 cup quinoa, cooked
- 2 cups fresh baby spinach
Preheat broiler. In a medium bowl, combine avocado, pineapple, jalapeno pepper, onion, cilantro, lime juice with salt and pepper to taste.
Coat a rimmed baking sheet with cooking spray or use coconut oil. Season fish on both sides with salt and pepper and place on the baking sheet and broil until all areas are opaque, about 6-7 minutes. Fish will flake easily with a fork when ready – don’t over cook it!
Meanwhile, cook the quinoa until done (little ‘tail’ will emerge). Season with salt and/or butter, if desired. Add in baby spinach so it wilts. Serve fish with the salsa on top and add as side of the quinoa with spinach for a delicious & healthy dinner!
Recipe: Brown Basmati Rice
Prep time: 5 minutes
Cook time: 50 minutes
Yields: 4-6 servings
Ingredients:
1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)
2 1/2 cups fat-free low-sodium chicken broth or 2 1/2 cups vegetable broth
salt & pepper, to taste
Directions:
In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring, until onion is golden, about 5 minutes.
Add rice and sauté for 1 minute. Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat to low. Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check rice occasionally and add water if necessary. Uncover and let rice stand for 5 minutes before serving.
Recipe: Dairy-free Veggie Dip
Every time I make this, it’s always a little different but this recent batch is a favorite. Use it on crackers, as a salad dressing, instead of mayo, poured over baked potatoes, and, of course, as the ultimate vegetable and chip dip.
Ingredients:
1 cup tahini
3 tbsp lemon juice or apple cider vinegar
3 tbsp nutritional yeast
2 tbsp tamari or soy sauce
3 cloves garlic, finely chopped
1/2 small onion, chopped
3/4 tsp cumin
Optional: add a pinch of cayenne pepper for a bit of a taste bud ‘pop’; curry powder added depth to the dip
Instructions:
Put all ingredients a food processor/blender and then blend! Add water to thin the mixture, if desired, for use as a dressing.
Recipe: Shiitake and Kale
Cook time: 10 minutes; yields about 4 servings
Ingredients:
one bunch of kale
3 cloves of garlic (more or less, depending on how much you like kale)
1/3 cup raw walnuts
a handful or two shiitake mushrooms
1 tablespoon olive oil
salt and pepper
Directions:
1. Cut off the stems of the kale and place it in a large bowl. Chop the garlic into thin slivers.
2. Heat the olive oil in a pan and then add the garlic and walnuts
3. Add the shiitake mushrooms and let cook for about 5 minutes
4. Add the kale and let it cook for a couple minutes
5. Salt and pepper can be added to taste
6. Remove from heat, and enjoy!
Recipe: Roasted Broccoli and Brussels Sprouts
Ingredients
2 lbs Broccoli florets
1 lb Brussels Sprouts
3 garlic cloves, minced
4 tablespoons olive oil or grass-fed butter, softened
salt and pepper
2 teaspoons Dijon mustard
1 lemon juice and zest
1 pinch cayenne
Celtic Sea or Himalayan salt and pepper
1⁄4-1⁄2 cup parmesan cheese from grass-fed animal (optional)
2 Tbsp. raw Almonds, chopped (optional)
Directions
1. Preheat oven to 400 degrees. Wash veggies and dry thoroughly.
2. Slice broccoli stems into 1/4 inch thick rounds, cut florets in bite sized pieces. Have as many flat sides as possible so they caramelize. Remove the ends of the Brussels sprouts and slice in half.
3. Place veggies in a single layer on a parchment lined sheet tray with sides. Toss with 2 T of the olive oil, garlic, and salt and pepper to taste.
4. Roast in the oven for 30-40 minutes depending on how crisp you like them. Stir halfway through and toss with fresh garlic. Remove from oven when finished and allow to cool slightly.
5. Whisk together the remaining 2 T oil, lemon juice and zest, dijon, cayenne and salt and pepper to taste.
6. Toss with the veggies and cheese and almonds if using. Serve immediately or allow to come to room temperature.
Recipe: No-Bake Energy Bites
Ingredients
• 1 cup old-fashioned oats
• ⅔ cup toasted coconut flakes
• ½ cup creamy peanut or almond butter
• ½ cup ground flaxseed
• ⅔ cup chocolate chips
• ⅓ cup honey
• 1 Tbsp chia seeds
• 1 tsp pure vanilla extract
Directions
1. In a large bowl, combine all ingredients and mix well until fully incorporated. Cover and chill for 30-60 minutes.
2. Roll into balls of a preferred size. If the mixture is too sticky, wet your hands with some water as this will make rolling the balls easier.
3. Store in an airtight container in the fridge.
Recipe: Sun Tea Drink
Ingredients:
8 teabags or 6 teaspoons of loose-leaf tea (use organic tea and fair trade tea if possible)
8-12 cups of water
Directions:
1. Combine the tea and water.
2. Place in direct sunlight for 4 to 6 hours.
3. After tea has finished brewing in the rays, bring in and flavor to your liking
Take advantage of the hot summer months and enjoy this drink!
Recipe: Chocolate Avocado Pudding
Ingredients:
2 avocados, ripe and pitted
1/2 cup of unsweetened chocolate powder
1/2 cup of coconut milk (or other non-dairy alternative)
5 tbsp maple syrup
2 tsp pure vanilla extract
pinch of cinnamon
Instructions:
Cut avocado and remove the pit before scooping flesh into a blender. Add the cocoa powder, coconut milk, vanilla extract, and cinnamon and blend until smooth. Refrigerate until ready to serve chilled, about 20 minutes.
Top with fresh raspberries, shredded coconut, and/or cashews.
Recipe: Grilled Eggplant Panini
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons chopped fresh basil
2 tablespoons extra-virgin olive oil, divided
8 1/2-inch slices eggplant, (about 1 small)
1/2 teaspoon garlic salt
8 slices whole-grain country bread
8 thin slices fresh mozzarella cheese
1/3 cup sliced jarred roasted red peppers
4 thin slices red onion
Instructions
Preheat grill to medium-high.
Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.
Recipe: Kale Chips
Ingredients
1 bunch of kale
1-2 Tbsp of olive oil
1/2 tsp sea salt
Instructions
Pre-heat the oven to 350 degrees; put parchment paper on baking sheet. Remove the stems from the kale and tear the greens into chip-sized pieces. Rinse kale and thoroughly dry (a salad spinner helps). In a bowl, drizzle kale with olive oil and sprinkle sea salt. Work the leaves in your hands to cover both sides of kale leaves in a thin layer of oil. Bake kale pieces for about 5 minutes, then turn over and bake another 5 minutes. It will take about 8-10 minutes total and the pieces should be crispy, not burnt…so keep your eyes on them. Enjoy!
Recipe: Bok Choy Apple Slaw & Asian Watercress Salad
Ingredients
6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds
Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste
Instructions
First make the dressing by combining all the ingredients and whisking well.
Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
Toss salad with half the dressing. Add additional dressing if desired.
Eat immediately, or chill for up to one hour and then add the apples just before eating.
Recipe: Spring Sprout Steamer
Ingredients
1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt
Instructions
Prep time: 5 minutes
Cook time: 5 minutes
Yields: about four servings
Start by slicing the zucchini and summer squash into small disks about ¼ of an inch thick
Steam the zucchini, summer squash, and sprouts for about 5 minutes or until they are at the tender enough
In a bowl, mix with butter and add salt to taste
Feel free to add herbs like dill, mint or cilantro to mix up the flavor
Add the lemon wedges to the dish and enjoy!
Recipe: Sweet Potatoes with Lime and Cilantro
Ingredients
2 pounds sweet potatoes
3-4 Tbsp olive oil
Kosher salt
Dressing:
1/4 cup finely chopped fresh cilantro (including tender stems)
1 teaspoon of lime zest or lemon zest
2 tablespoons of fresh lime or lemon juice
1/4 cup olive oil
pinch of salt
Instructions
Turn on your grill and let it heat up
Peel the sweet potatoes (feel free to leave some skin on if desired) and cut lengthwise into ¼ inch thick pieces
Coat the sweet potato slices with olive oil and add salt to taste
Combine all the dressing ingredients into a bowl
Once the grill is hot, put the sweet potato slices on the grill
Cover, and let cook for about 3-6 minutes on each side
Mix the sweet potatoes in the bowl with the dressing
Enjoy!
Recipe: Fruit Nut Smoothie
Ingredients
1 cup strawberries (quartered)
1 bananas (sliced)
1/4 cup raw almond
1/2 cup old-fashioned oats
1 cup low-fat vanilla yogurt or 1.5 cups almond milk
1 tsp maple syrup
Instructions
Combine all ingredients in a blender.
Blend until creamy/smooth
Enjoy!
Recipe: Brown Rice Basmati Pilaf
Ingredients
1 tablespoon olive oil
1 small yellow onion, chopped
3 garlic cloves, minced
1 cup long grain brown rice (not instant)
2 1/2 cups fat-free low-sodium chicken broth or 2 1/2 cups vegetable broth
salt & pepper, to taste
Instructions
Prep time: 5 minutes, Cook time: 50 minutes, Yields: 4-6 servings
In a small skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring, until onion is golden, about 5 minutes.
Add rice and sauté for 1 minute.
Add broth, and season with salt and pepper to taste; bring to a boil. Cover and reduce heat to low.
Simmer until rice is tender and most of the liquid is absorbed, about 45-50 minutes. Check rice occasionally and add water if necessary.
Uncover and let rice stand for 5 minutes before serving.
Recipe: Apricot and Dark Chocolate Trail Mix
Ingredients
12 ounces high-quality dark chocolate, cut into chunks (about 3 cups)
2/3 cup dried cranberries
1 cup dried apricots, quartered
12 pieces candied ginger, coarsely chopped
1 cup lightly toasted pecans or walnuts
Instructions
Mix the ingredients together. Divide among 6 jars or footed cellophane bags. Seal with a ribbon and sticker or a gift tag.
Source: The Cooking Channel
Recipe: Vegan Banana Peanut Butter Ice Cream
Ingredients
2 frozen bananas, chopped
1.5 Tbsp natural creamy peanut butter
1/4 cup almond milk (coconut milk, soy milk or dairy options work too!)
1/4 tsp vanilla extract
1 Tbsp dark chocolate chips, fresh strawberries or your favorite ice cream topping
Directions
Mix bananas, peanut butter and almond milk in a blender on very low speed, stopping to stir with a wooden spoon every once in a while. When smooth, remove from blender. Depending on the strength and heat of your blender, you may need to place the mix in a bowl in the freezer for about 10-15 minutes. Remove, add toppings and serve!
Recipe: Greens and Beans
Ingredients
2 tablespoons olive oil
1 chopped onion
2 cloves garlic, sliced
1/4 teaspoon red pepper flakes
Salt and freshly ground black pepper
2 cups kale, washed, stems trimmed and chopped
1 (15- ounce) can cannellini beans, drained
3/4 cup chicken stock
Total Time: 20 minutes
Prep time: 5 minutes
Cook time: 15 minutes
Yields 3-4 servings
Directions
Heat olive oil over medium heat
Add garlic and onion and sauté for about 3 minutes or until tender
Add red pepper flakes, salt, and pepper while stirring
Add kale and let it cook down a bit
Finally add the beans and the chicken stock
Let it cook for 10 minutes
Remove from the stove, and enjoy!
Zesty Avocado Dip
Ingredients
1 large peeled, pitted avocado (ripe ones are very dark in color and slightly soft when squeezed)
2/3 cup plain yogurt
1 diced tomato (until July, try hot house or grape varieties)
dash or two of cayenne pepper
½ tsp ground cumin
sea salt and black pepper
Directions
Mash the avocado with a fork until it is smooth
Add the yogurt, tomato, and spices
Blend in a food processor until smooth (or you can blend with a fork instead of using a food processor)
Add salt and pepper to taste
Serve chilled
This dip goes great with cucumber slices or carrot sticks!
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Note: Readers occasionally ask why we don’t include nutrition information along with our recipes and the answer is that we focus on quality over quantity. Our position is (outside of specific medical advice, i.e. kidney disease) that eating whole, healthy foods is more key than stressing about the number of calories, etc. Focusing on food quality and eating according to our body’s needs typically wins the game, every time.
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