Recipes

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.

electrolyte obw

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.

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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.

20170406_090559 obw

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.

obw-green-juice-sweater

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!

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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.

spicy-cowgirl-salsa-obw

 

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.

frosted-hot-choffee

 

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!

golden-carrot-pudding

 

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.

navrattan korma obw

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!

20160721_102635 obw

 

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!

20160705_175419 obw

 

Recipe: Clean & Easy Collard Greens

<10 minutes

Ingredients
1 bunch of (organic) collard greens
1 bunch of radishes or 1-2 medium daikon radishes
1/2 tsp soy sauce or tamari (optional)

Instructions

Cut and remove stems from the collard greens. Fold one side of the collards over to the other and roll up until it looks like a little burrito. Use a knife to slice the them, chiffonade- style (yes, we’re getting fancy here and so can you!). Put the sliced collars into a pan with about 1/2 cup of water. While they are cooking, you can start grating the radishes. Once the greens are cooked to your liking, use some tongs to move them onto a plate. Decorate with a topping of radish and add soy sauce or tamari if desired. This is a great side dish!

20160619_122314 obw

 

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.

chia-obw-above

 

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!

cherry almond pancakes

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!

turkey chili obw
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.

breakfast1

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.

parsnips

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!

acv drink and ingredients

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.

dal

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.

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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.

skillet obw

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.

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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!

red velvet obw

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!

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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.

nori veggie wrap obw credit

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.

strawberry summer salad

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.

diy almond milk obw

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.

photo source: uk.thebar.com

photo source: uk.thebar.com

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.

photo source: ink361.com

photo source: ink361.com

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!

raspberry coconut ice cream

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.

photo source: instructables.com

photo source: instructables.com

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!

photo source: kristineskitchenblog.com

photo source: kristineskitchenblog.com

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.

photo source: minuterice.com

photo source: minuterice.com

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.

dip with text

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!

kale and shiitake

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.

roasted-brussels-sprouts-with-sweet-chili-sauce-recipe-9562

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.

energy bites

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!

suntea1

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.

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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.

panini1

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!

kale chips

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!

Screen Shot 2015-02-04 at 4.57.48 PM

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.

Basmati Pilaf with Almonds and Cilantro (3)

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!

Recipe: Savory Tahini Sauce & Avocado Dip

Savory Tahini Sauce

Ingredients

1/2 cup tahini (this is sesame seed butter; find it in the ethnic foods aisle)
1/4 cup water
3 tablespoons lemon juice (preferably fresh-squeezed: it will taste *much* better)
2 Tbsp natural soy sauce (e.g. shoyu or tamari)
2 Tbsp maple syrup
1-2 cloves fresh garlic, minced
pinch of cayenne (to your taste)

Directions

Whisk the tahini and water together in a large bowl (it may appear separate but just keep whisking)
Add the remaining ingredients and whisk until it’s all combined
Add salt and pepper to taste
Enjoy!
The tahini sauce tastes great atop sautéed greens!

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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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Recipe: Roasted Root Vegetables

Yields: 6 servings
Ingredients:

 3 to 4 carrots, peeled
 3 to 4 parsnips, peeled
 1 large sweet potato, peeled
 2 to 3 potatoes
 3 tbsp good olive oil
 1/2 tsp kosher salt
 1/4 tsp freshly ground black pepper
 Chopped, dried or fresh herbs (parsley, rosemary or thyme) to taste

Garnish: fresh herbs (parsley, rosemary or thyme), chopped

Directions:

1. Preheat oven to 425 degrees Fahrenheit
2. Cut all the veggies into similarly sized pieces
3. Place all the cut vegetables in a single layer on a baking sheet
4. Drizzle with olive oil and toss well so all pieces are lightly coated
5. Add salt, pepper, and herbs to taste
6. Roast for 25 to 35 minutes until all the vegetables are tender, turning once
7. Garnish with fresh herbs

roasted-veggies-029

One thought on “Recipes

  1. Pingback: 7 Fall-Themed & Healthy Dishes You Need to Try - How to do everything!

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