HEALTHY RECIPES

HEALTHY RECIPES

MAIN DISHES

PAPPARDELLE WITH BUTTERNUT SQUASH, BROWNED BUTTER AND CHARD

(from Vegetarian Times)

Serves 4 | 30 Minutes 

ingredients:

• 6 cups butternut squash, peeled and large dice (1 1/2 inch)
• 2 Tbs olive oil
• 1/8 tsp. ground nutmeg
• 8 oz pappardelle
• 1 bunch (12 oz) rainbow chard, stems chopped and leaves cut into ribbons
• 4 Tbs unsalted butter
• 16 whole fresh sage leaves
• 2 (2 tsp) cloves garlic, minced
• 1/4 cup shaved Parmesan cheese (optional)

Instructions:

Preheat oven to 450 F. Place squash on a baking sheet, and toss with olive oil. Sprinkle nutmeg and season with salt and pepper. Roast 20 to 25 minutes or until squash is tender, stirring occasionally. 

Meanwhile. cook pappardelle in large pot of boiling water according to package directions, adding chard stems and leaves during final 2 minutes of cooking. Drain pappardelle and chard, reserving 1/2 cup of cooking liquid. return pappardelle to pot.

Heat butter in a medium skillet over medium-high heat 4 minutes, or until butter browns, stirring occasionally. Add sage and garlic  and sauté for 5 seconds. pour browned butter mixture over pappardelle and chard and add squash and toss to coat. Add reserved cooking water as needed to moisten pappardelle. Sean with salt and pepper if desired. Top with Parmesan (optional)

Per 1 1/2 cup serving: 483 cal; 13 g prot; 21 g total fat (9 g sat fat); 61 g carb; 65mg chol; 371 sod; 8 g finer; 5 g sugars.

MAC AND NOT CHEESE

(Dairy free, soy free, vegan and gluten free)

ingredients:

• 1 1/2 cups of butternut squash, peeled and diced
• 1/2 large onion, peeled and diced
• 16 oz macaroni gluten free noodles, cook according to package directions.
• 1/4 cup water
• 1/4 cup raw cashews, soaked for 30 min 
• 1 tsp lemon juice
• 1 tsp salt
• 1tsp dijon mustard
• 1/4 tsp garlic powder
• 1/4 tsp pepper
• 1/8 tsp smoked paprika
• 1/8 turmeric
• 1/8 tsp nutmeg

Instructions:

1. Add butternut squash and onions to a pot and cover with water. Bring to a boil then lower to a simmer until the vegetables are tender. 
2. Cook macaroni according to package directions. drain and set asside.
3. Once vegetables are tender, drain and add to a blender such as a Vitamix or Blendtec or whatever blender you are using and add cashews, lemon juice, salt, dijon, garlic powder, pepper, smoked paprika, turmeric, nutmeg. Blend until smooth.

ORGANIC PICO DE GALLO

• 1 lb organic tomatoes, coarsely chopped
• 1/2 cup finely chopped organic white onion,
• 1/4 cup chopped organic cilantro
• 1/4 cup organic lime juice
• 1 Tbs finely chopped organic jalapeño chile,
• salt and pepper to taste

(optional)

• 1 organic garlic clove, minced 
• and/or
• 1 tsp ground organic cumin

Mix all ingredients together and season to taste. I like to add the garlic and the cumin but you should try it with and without to see which you prefer. 

CHICKPEA AND CORN IN A PITA

I came across this recipe on the food network website and added to it to make an amazing tasting meal in a pita. There are two variations here. 

VARIATION 1

Ingredients you will need are:

1 cup of fresh corn kernels

1 cup of chickpeas

2 green onions, chopped

1/4 cup of bean sprouts

2 Tbsp organic cold pressed olive oil

1 lemon, zest and juice

2 pita pockets

Salt and pepper to taste

DIRECTIONS:

Place corn, chickpeas, green onion, bean sprouts, olive oil, lemon zest and juice and seasoning in a bowl and toss well. Slice the edge of the pitas and open them up and fill with the chickpea mixture. This can also be served as a salad without the pita if you desire.

VARIATION 2

Ingredients you will need are:

• 1 cup of fresh corn kernels
• 1 cup of chickpeas
• 4-6 green onions, chopped
• 1/4 cup of bean sprouts
• 1/2 green pepper, small dice
• 1 small hot pepper, chopped 
• 1 garlic clove, finely chopped
• 2 Tbsp organic cold pressed olive oil
• 1 lemon, zest and juice
• 2 pita pockets
• Salt and pepper to taste

DIRECTIONS:

Heat a pan with one tsp olive oil. add onion, hot pepper, green onion garlic and bean sprouts. cook until sprouts are fairly tender. Add corn and chickpeas. Remove from heat after 5 minutes and add remaining olive oil,  lemon zest and juice and seasoning in a bowl and toss well. Slice the edge of the pitas and open them up and fill with the chickpea mixture. note, you can warm up the pita slightly too. Make your own variation.

SUMMER ROASTED RATATOUILLE

1 large or 2 small egg plant, large diced (you may prefer to peel the egg plant)

2 green zucchinis, large diced

1 yellow zucchini, large diced

2 red bell peppers, large diced

3 tomatoes,  large diced

1/4 cup olive oil

2 springs of rosemary

5 sprigs of thyme

3 cloves of garlic, chopped

sea salt

fresh ground pepper

Heat the oven to 375 degrees.  toss the vegetables with olive oil and season generously with sea salt and pepper. You may require a little extra olive oil at this point if vegetables not fully coated. Spread the vegetables in  a single layer on a baking sheet or baking dish. spread the rosemary and thyme over the vegetables in the baking dish and place in the oven for approximately 25 minutes. Now sprinkle garlic over vegetables and mix then continue roasting are soft and browning around the edges (about 20 minutes). after removing from the  the oven, cover and allow to steam for a few minutes. taste and adjust seasoning. (optional) toss with balsamic vinegar or fresh squeezed lemon juice.  

VEGETARIAN ENCHILADAS

Try this awesome vegetarian enchilada at your next party or for lunch or dinner. I love this dish and don't be afraid to try different ingredients or tortilla shells. This dish is easy to make and tastes great!

Ingredients

6  tortilla (I used 6” but you can use 10” if you like)

I also use either corn (gluten-free) or whole wheat organic. Try different ones and see which you like best.

Ingredients

Filling

1 Tbsp of olive oil

½ cup of bell pepers

2 tomatoes

2 cups white rice (again you can try brown rice or wild)

1 cup of refried beans

5 tsp garlic, minced

½ red bell pepper

1 onion

1 cup of corn, frozen or canned

2 cups of  vegetarian meatless ground meat (optional)

Sauce

5 tomatillos, husked and seeded

2 jalapenos, seeded

4 green onion (scallions)

1 garlic clove

1 Tbs olive oil

2 cups vegetable stock

1 tsp ground cumin

1 handful of cilantro

1/8 tsp crushed red pepper

salt and peper

8oz Monterey Jack Chees, shredded

Directions

Heat oven to 350 degrees. Wrap 6 tortillas in foil and place in oven for 10 minutes to get them soft and easier to roll.  Have a baking dish ready and brushed with olive oil.

For the filling, heat oil in a non-stick skillet and add onions, bell pepper, and garlic. Once the peppers are soft and tomatoes then rice, refried beans, and corn. Mix until heated through, about 10 minutes.

Spoon filling into tortillas and fold and roll and place in the oiled baking dish seam side down.

Sauce, slice and remove seeds from jalapenos and place on foil covered baking. Place washed and dried tomatillos and a baking sheet. Broil until browned turning 2-3 times. 5 minutes or when roasted enough to remove skin. Add to a blender of a nutribullet the tomatillos skin and the jalapeno to the blender. Then add cilantro, cumin salt, pepper, crushed red pepper, green onions and stock. Then blend until smooth. Now pour mixture over tortillas in baking dish and sprinkle cheese over top. Then place in oven for 30 minutes. (optional) garnish with scallions or black olives.

SUMMER VEGGIE SAUTÉ

•   2 tbsp extra-virgin olive oil

•   1 large shallot, thinly sliced

•   2 cups/230 g fresh sugar snap peas

•   1 lb/455 g asparagus, ends trimmed, cut into 1-in/2.5-cm pieces

•   2 medium zucchini, thinly sliced

•   ½ cup/15 g packed fresh basil, cut into thin ribbons

•   1 tsp fresh lemon juice (optional)

•   Salt

•   Freshly ground black pepper

•      Heat the oil in a large skillet over medium heat. Sauté the shallot, stirring frequently, until it is fragrant and lightly browned, about 4 minutes. Raise the heat to medium-high. Add the peas and asparagus and cook, stirring frequently, for 4 minutes. Add the zucchini and cook until the vegetables are crisp-tender, 4 to 5 minutes more.

•      Turn off heat and stir in the basil. Add the lemon juice, if using, and season with salt and pepper. Serve immediately.

VEGETARIAN SHEPPARD'S PIE

Vegetarian Times

•    3 large baking potatoes, peeled and coarsely chopped (5 cups) 21⁄2 Tbs. olive oil

•    1 large onion, chopped (11⁄2 cups)

•    1 medium eggplant, peeled and diced

•    2 medium zucchini, diced (2 cups) 1 cup sliced mushrooms

•    1 cup frozen baby peas

•    2 cloves garlic, chopped (2 tsp.)

•    2 Tbs. tomato paste

•    1 14.5-oz. can diced Italian-style tomatoes 1⁄4 cup chopped fresh basil

•    11⁄2 Tbs. balsamic vinegar

•    1 tsp. chopped fresh thyme

•    1 cup warm soymilk

•    3 Tbs. canola oil

DIRECTIONS

1. Preheat oven to 375°F. Grease large, deep pie pan or medium-size casserole.

2. Put potatoes in medium saucepan, and add enough salted water to cover by 1 inch. Bring to a boil, reduce heat, and simmer 12 to 15 minutes, until tender.

3. Meanwhile, warm olive oil in large, deep skillet over medium heat. Add onion, and cook, stirring often, 5 minutes. Add eggplant and zucchini, and cook, partially covered and stirring often, 3 to 4 minutes. Add mushrooms, peas, and garlic, and cook, partially covered, 3 minutes, stirring occasionally. Add tomato paste, and cook 2 minutes. Add tomatoes, basil, vinegar, thyme, and salt and pepper to taste. Bring to a simmer, and cook gently, partially covered, 3 to 4 minutes. Transfer mixture to prepared pie pan.

4. Drain potatoes, and mash, gradually adding soymilk and canola oil as you mash. Spread evenly over filling. Bake 20 to 25 minutes, or until bubbling hot. Cool at least 5 minutes before serving.

PER SERVING: 298 CAL, 7 G PROT, 13.5 G TOTAL FAT (1.5 G SAT FAT), 39 G CARB, 0 MG CHOL, 510 MG SOD, 8 G FIBER, 11 G SUGARS 

ROASTED GARLIC QUINOA

3-4 servings

•    2  tbsp melted coconut oil

•    1  tsp lemon juice

•    4  cups cooked quinoa

•    1/2 tsp sea salt

•    1/2 tsp fresh thyme leave (for garnish)

•    1 whole garlic head, roasted

Preheat oven to 400F. Cut off the top of the head of garlic, about 1/4-1/2 inch down and place in aluminum foil. Drizzle garlic with with 1 tbsp coconut oil and close foil  loosely and bake for 30 minutes. Remove from oven and let cool. Then squeeze garlic cloves out of the peel into a small bowl and add 1 tbsp coconut oil and lemon juice and mix well. Pour the sauce into a medium sized saucepan and heat on med-low heat. Add cooked quinoa and sea salt and cook, stirring for 2-3 minutes until quinoa is heated through. Garnish with fresh thyme. 





CURRIED QUINOA AND VEGETABLES (12 Servings) 

•    2 tbsp olive oil

•    1 med onion, diced

•    2 cups quinoa 

•    1/2 broccoli florets

•    1/4 cup olive oil

•    2 tbsp curry powder  

•    sea salt and pepper to taste

1. In a medium pot add water and quinoa and cook as directed on the package.

2. Preheat oven to 350F, in a large bowl, coat the vegetables with olive oil and curry powder, salt and pepper. Roast for 30 to 45 minutes. Combine quinoa with vegetables and serve.

HEALTHY SOUPS

RAW CREAMED FENNEL SOUP (from food matters.tv)

INGREDIENTS
1 1/2 cups chopped fennel, (approx. 1 large bulb)
3 organic celery stalks
1 small-medium avocado
1/4 cup lemon juice
1/4 cup spring or filtered water
1/2 tsp unrefined sea salt
4-inch length of spring onion
2 ice cubes

WHAT TO DO
Blend everything until smooth (up to 1 minute). Adjust flavors to taste - add more lemon or sea salt to taste, or more water for a thinner consistency.
Pour into small bowls, and garnish with fennel sprigs or parsley.

SWEET POTATO & CURRY SOUP

1 tsp olive oil

3 lbs sweet potatoes

2 tsp cinnamon

1 med yellow onion, diced 

2 garlic cloves, minced

2 tsp curry

1 tsp cumin

2 cups vegetable broth

2 cups water

sea salt and pepper

1 green apple diced

2 cups organic coconut milk

(optional) add 2 tsp grated ginger

Directions

preheat oven to 350F. Peel and dice sweet potatoes then sprinkle cinnamon over them. spread potatoes on a baking sheet and roast in the oven for 30 minutes. then cover with foil and cook an additional 30 minutes. Remove and set aside. In a large pot, add olive oil and onion onions and saute over medium heat until translucent and then add garlic and saute for another minute or so. add curry and cumin and stir until mixed then add sweet potato and mix. Then add salt, pepper and vegetable broth and water and bring to a simmer for approximately 10 minutes. use an immersion blender to puree soup or you can scoop out soup in batches and blend in a blender until smooth. add diced apples and simmer for 20 minutes. add a portion of coconut milk when serving in each bowl. 

KALE AND CANNELLINI BEAN SOUP

1 1/2 Tbs extra-virgen olive oil

1 yellow onion, finely chopped

2 carrots, peeled and finely chopped

2 celery stalks

1 1/2 tsp minced fresh rosemary

2 tbs tomato paste

2 garlic cloves, minced

4 cups vegetable broth

2 cans of cannellini beans, drained and rinsed

4 cups of Kale, ribs removed, leaves chopped

1 1/2 tsp apple cider vinegar

Directions:

heat 1 Tbs of olive oil in a pot over medium heat. Add onion, carrots, celery, and rosemary. stir occasionally until vegetables are tender. Add tomato paste and garlic. Then add broth, beans and kale. Bring to a boil, then reduce to a simmer for 15-20 minutes. Stir in apple cider vinegar and season with salt and pepper. You may need to add water or extra broth if liquid reduces too much. Optional: you can add a couple of cups of potato (cubed) after you add the paste and garlic. 

KALE AND WHITE BEAN SOUP

Ingredients:

2 Tbs cold pressed organic extra-virgin olive oil

3 medium carrots, peeled and chopped

1 15-oz (425g) can of cannel beans, rinsed and drained

1 medium red onion, chopped

1 cup of dried spaghettini or capellini pasta ( broken into 3 inch pieces)

2 quarts (1.89L)low sodium vegetable broth (home made is even better)

6 cups of kale (ribs removed and roughly chopped)

3 Tbs frsh squeezed lime juice

1/4 cup fresh cilantro, chopped

Add 1 Tbs of oil in pot, heat to medium heat. add carrots and onions can cook for about 10 minutes or until union are soft. remove carrots and onions and set aside in a bowl.

Add remaining 1 Tbs of oil and add pasta cooking until brown. once pasta is brown add vegetable broth and then add

CABBAGE SOUP

Here is a great soup that may help you shed a few pounds.  It is filling and has a kick to it. 

Ingredients

•    1 cup of organic celery, diced

•    1 cup of organic carrots, diced

•    1 organic onion, diced

•    1 organic green or red bell pepper, diced

•    2 cloves of organic garlic, minced

•    1 can of organic diced tomatoes

•    1/2 head of cabbage, chopped

•    4 cups of organic vegetable broth

•    1 cup of water 

•    1 tsp organic oregano

•    1 tsp organic basil

•    1/2 tsp red pepper flakes ( or chopped fresh hot peppers)

•    2 tbs of organic olive oil

•    season with sea salt and pepper to taste

Directions:

In a large pot, heat two tablespoons of olive oil.

add celery, onions, bell peppers and carrots and cook until tender

add garlic

add vegetable broth

add tomatoes and cabbage

Bring soup to a boil then reduce to a simmer and cook until cabbage is tender.

Stir in oregano, basil and red pepper flakes.

add salt and pepper to taste

KALE AND CARROT SOUP

•    2 bunches of multi coloured carrots slice into 1 inch pieces

•    4 cups of low sodium vegetable broth

•    1 15-oz can diced tomatoes in juice 

•    2 12-oz bunches of dinosaur kale, thinly sliced

•    1/2 cup chopped basil, 

•    6 whole basil leaves

•    2 Tbs chopped chives

•    1 handful whole chives

•    115-oz can white beans, rinsed and drained

•    1 Tbs. balsamic vinegar

•    2 garlic cloves

•    1 red onion sliced

Bring carrots, broth, onion, garlic, tomatoes with juice, and 2 cups water to a simmer in a large stockpot with steamer insert over medium heat.

Place kale, whole basil leaves, and whole chives in steamer insert. Set steamer inside stockpot, cover and steam 5 to 7 minutes. use tongs to stir half way through. remove and discard basil leaves and whole chives. add kale, beans and vinegar to soup and return to a simmer. Season with salt and pepper, if desired. Stir in chopped basil and chives just before serving.

CHICK PEA AND TOMATO SOUP

This is a great soup that can be served warm or cold. The ingredients should be organic, however if organic is not available try local or pesticide free if possible. Try the homemade vegetable broth for this recipe .

•    4 Cups Vegetable broth or water

•    5 tomatoes, chopped (1/2 reserved)

•    3 cups chick peas (if using canned peas rinse well) (1/2 reserved)

•    ½ cup onions, chopped

•    3 garlic cloves

•    2 tbsp fresh lemon juice

•    ¼ cup fresh basil

•    ¼ cup parsley

•    ¼ cup olive oil

•    Sea salt and fresh ground pepper to taste

If preparing a warm soup: Add one two teaspoons of the olive oil to a stock pot over medium heat. Add onions, allow to soften slightly.  Add garlic and ½ the chopped tomatoes. Then add vegetable stock, ½ the chick peas,  fresh squeezed lemon juice, basil, parsley, remaining olive oil. Bring to a slow boil then reduce to a simmer for 20 minutes .  Using a hand blender, mix ingredients to a smooth texture. Now add reserved tomato and chick peas and allow to simmer for an additional 10 minutes and serve.  Sea salt (or Kosher salt) and pepper taste.  

CURRIED ZUCCHINI SOUP

Serves 4-6

•    3 med carrots, diced

•    2 med celery stalks, diced

•    2 med white onions, diced

•    3 pcs Zucchini, diced

•    1 28oz can whole tomatoes

•    1 in” pcs. ginger, peeled and minced

•    3  garlic cloves, peeled and minced

•    1 tbsp curry powder

•    1 tsp cumin

•    ½ tsp coriander

•    ½ tsp  cinnamon

•    ¼ tsp cayenne

•    ¼ tsp turmeric

•    1 tbsp date-tamarind chutney (optional)

•    1  lemon, juice only

•    Canola oil

•    Water

•    Kosher salt and freshly ground pepper

1. Heat a large heavy bottomed stock pot on medium- high. Add a few tbsp canola oil and sauté the onions  spices, and a good pinch of salt and pepper for a few  minutes until the onions turn translucent. Add in the  garlic and ginger and cook another few minutes, stir  the pot making sure the spices and garlic don’t  burn and become bitter.

2. Add in the carrot, and celery, sauté for a bit, and then  add in the canned tomatoes. Pour in enough water to  cover the mixture and bring to a simmer. When the  vegetable are tender, add in the zucchini. Let cook  for 5-10 minutes, or until tender.

3. Using an immersion blender, puree the soup to a  smooth consistency, add in the tamarind chutney (if  using) blend some more. Check for seasoning; add in  more salt and pepper if needed, or some acid (1 tbsp  lemon juice or white wine vinegar). 

FOUR SQUASH SOUP

•    4 tbsp coconut oil

•    4 med assorted squash (butternut, potato, acorn etc) diced

•    2 lrg red onions, diced

•    3 stalks carrot, diced

•    3 stalks celery, diced

•    5 tbsp Asian five spice

•    1/2 tbsp fresh thyme

•    3 L vegetable stock

•       Kosher salt and pepper to taste

In a large stock pot, on medium heat , add coconut oil. Add diced vegetables and cook for 5 minutes.

Add spices and cook for another 8-10 minutes. Add fresh thyme and cook for another 2-3 minutes. Add stock, bring to a boil, then reduce heat to simmer for 30 minute. Use a hand blender to blend the soup and then serve and enjoy. If you do not have a hand blender, try blending the soup in a table top blender in portions.

MOM'S LENTIL SOUP

•    2 cups fresh organic spinach

•    1 organic carrot

•    1 chopped organic onion

•    2 cups red skinned organic potato peels 1/2 inch thick

•    1 small zucchini or 2 asparagus spears(optional)

•    1 celery stick

•    2 quarts water

•    1 cup lentils

•    1 garlic clove

Chop all the vegetables and garlic.

Place them in the water and bring to a boil.

Cover with a lid and lower the heat and simmer for 20 to 30 minutes.

Remove from heat let cool, place in a blender (retain liquid for soup). Once blended return to pot with liquid and add lentils and bring to a boil.Then reduce heat to simmer for 20 - 30 minutes

VEGETABLE BROTH

•    2 cups spinach

•    2 cups broccoli heads

•    2 quarts water

•    3 cups celery stalk

•    2 cups red-skinned organic potato peels, 1/2 inch thick

•    1 small zucchini

Chop all the vegetables into very fine pieces. Place them in the water and bring to a boil with the lid on. Lower the heat and simmer for 20 to 30 minutes. Strain and drink the broth.This broth or soup will keep for 3 days in the refrigerator. It may also be made in larger quantities and frozen to keep longer.

*note -Whenever you are preparing your meals and have plenty of trimmings from your vegetable, you should throw them in a pot of water and bring them to a boil and create your own vegetable broth. When using this method, I do not place the hard dirty root ends of vegetables as I trim those off and discard. 

SUMMER ZUCCHINI SOUP

Serves 4-6

You are going to enjoy this soup as it contains a wide variety of vegetables that will provide a range of vitamins and fibre.

•    5 Zucchinis, cut in 11⁄2cm slices

•    3 tbsp olive oil

•    1 onion, chopped

•    2  leeks, chopped

•    1.2L water or stock

•    1 Handful of French beans, cut in 11⁄2cm slices

•    2 carrots, chopped

•    1-3 cloves garlic, pressed

•    2 tbsp fresh basil, finely chopped

•    Sea salt and fresh ground pepper

•    3 Medium tomatoes, skinned and quartered

•    1/2 cup wholewheat or buckwheat macaroni

•     grated parmesan cheese (optional)

-Prepare the vegetables, leaving the zucchini unpeeled (do not peel off skin).

-Heat the oil and cook the onions and leeks until soft.

-Add the water or stock, French beans, carrots, garlic, basil and seasoning and simmer for about 15 minutes of an hour.

-Add the tomatoes, zucchini and macaroni and continue cooking for 15-20 minutes. 

-Adjust seasoning.

-Serve with grated parmesan cheese (optional).




HEALTHY APPETIZERS & SIDES

SPICY CORN AND PEPPERS

2 Tbsp olive oil

2 cups of corn kernels

2 scallions, thinly slice

1 red bell pepper, small diced

1 jalapeño, cored, seeded, minced
Sea salt
1 tbs fresh squeezed lime juice

Directions
Heat oil in a deep frying pan over medium heat. add corn, red peppers, scallions, jalapeños and cook, stirring occasionally. once the corn starts to brown and stick to the pan, you may want to add a couple teaspoons of water to deglaze the brown to add more delicious flavour.  Once the water has evaporated, season with salt to taste and then remove from heat. add lime juice and serve. serve with a lime wedge. 

CAULIFLOWER BUFFALO WINGS 

Ingredients:

•   2 medium heads of cauliflower

•   1 cup white rice flour (or substitute regular flour)

•   ¼ teaspoon garlic power

•   ¼ teaspoon salt

•   ¼ teaspoon paprika

1 cup Frank’s Red Hot Buffalo Wing Sauce

combine all ingredients in a bowl and toss. you can serve this cold or steam your cauliflower then gently mix with remaining ingredients. Be careful not to over cook cauliflower.  

RANCH DIP

Ingredients:

•   1 cup vegan mayonnaise

•   ½ cup vegan sour cream

•   1 teaspoon vegan worcesterchire sauce

•   1 teaspoon white vinegar

•   1 tablespoon dill

•   1 tablespoon chives

•   ¼ cup Italian parsley

•   1/8 teaspoon cayenne pepper

•   1 garlic clove

1/2 teaspoon black pepper

ROASTED PARSNIPS WITH CINNAMON AND CORIANDER

8-10 parsnips, peeled, roughly chopped to same size approx 1"

1/4 cup olive oil

1/4 tsp ground cinnamon 

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 tsp weet paprika

1/2 tsp kosher salt

2 tbs parsly, chopped

2 tsp freshly squeezed lemon juice

zest from lemon

preheat oven to 375 degrees F.  Arrange parsnips in a baking dish and drizzle olive oil and toss and coat parsnips.  Combine coriander, cumin, cinnamon, paprika and salt and mix and sprinkle over parsnips. Roast for about 45 minutes or until lightly browned turning a couple times while baking. Once done, sprinkle with parsley and lemon juice and toss then serve. 

IMMUNE BOOSTING HUMMUS

•    1 796ml can rinsed or 2 cups dry chick peas

•    if you using dry, soak overnight and rinse well

•    4 tbsp tahini

•    2 tbsp Braggs ( or 1/2 tsp seas salt)

•    1 tbsp cider vinegar

•    1/3 tsp chili flakes

•    1 clove garlic

•    1/2 tsp cumin

•    2 tsp olive oil

•    3-5 tbsp fresh squeezed lemon juice (to taste)

Drain chickpeas and rinse well. Combine all ingredients in a food processor or blender. add water slowly as need and if necessary to reach your desired smoothness. garnish with a small amount of oil, a sprinkle of paprika and parsley.

DEVILISH DEVILLED EGGS

•    6 eggs, hard boiled

•    1 ripe avocado, diced

•    1 tablespoon fresh lemon juice

•    2 tablespoons plain yogurt 

•    1⁄2 teaspoon Dijon mustard 

•    Sea salt and pepper, to taste 

•    Paprika, to garnish

•    Parsley, to garnish

1. Cut boiled eggs in half lengthwise and remove yolks. Place yolks in a bowl and mash with a fork or potato masher. Add the avocado and lemon juice and mash together with yolks.

2. Add yogurt and mustard and season to taste with salt and pepper.

3. Spoon yolk mixture evenly into egg white halves and garnish with a sprinkling of paprika and a small parsley .

CARROTS WITH ROSEMARY

•    2 tbsp grape seed oil

•    1 red onion

•    4 med carrots peeled and sliced

•    1.5 tbsp fresh chopped rosemary

•    5 tbsp yogurt

•    salt and pepper to taste

•    garnish with tbsp chopped parsley

Mix all ingredients together and serve. 

FILLED AVOCADO

•    2 avocados, halved, with stone removed

•    2 tomatoes, finely chopped

•    1 bunch of chives, finely chopped

•    1/2 cucumber, finely chopped

Dressing ingredients

•    4 tbsp olive oil or sunflower oil or avocado oil

•    1 tbsp apple cider vinegar ( or tarragon vinegar or wine vinegar)

•    1 garlic clove, crushed

•    1/2 tsp Bragg's liquid soy (or soy sauce)

•    1 pinch of cayenne pepper

Mix together the tomatoes, cucumber, and chives and divide and fill the two avocado halves with mixture. Mix the dressing ingredients together and beat then drizzle over avocados. 

                                      
SWEET POTATO MASH (Recipe 1)

•    4 sweet potatoes

•    4 tsp organic blue agave syrup

•    1/4 cup olive oil

•    2 green onions, minced

•    3 garlic cloves

•    Salt and pepper

•    1/2 tsp ground cinnamon (optional)

Preheat oven to 400 degrees. Bake sweet potatoes in oven until tender ( approx 60 min). Place garlic in a foil pocket and lightly drizzle 1/2 teaspoon of oil and close pocket and place in oven with potatoes. Remove potato from skins and place in a bowl with roasted garlic, agave and olive oil. Mash well then season with salt and pepper and green onions. (you may also add cinnamon to taste. optional)

                                                      

SWEET POTATO MASH ( Recipe 2)

•    2 lbs sweet potatoes (organic if possible)

•    2 lbs russet potatoes (organic if possible)

•    7 garlic cloves

•    3 teaspoons of butter or Organic Blue Agave

•    1/4 heavy cream

•    pinch of salt and pepper to taste

•    1/2 tsp of cinnamon or asian 5 spice

Wash potatoes if they are not organic. You might want to lightly rinse if they are organic to remove any soil that may be on the potatoes. Roast potatoes in the oven with skin at 400 degrees until tender or approximately one hour. When you can pierce the potatoes with a fork should indicate that they are tender enough. Place garlic cloves in aluminum foil with tsp of olive oil and fold foil into a packet and place in the oven with the potatoes. 

Remove the potatoes from their skins into bowl and add roasted garlic with skins removed and mash together well. and butter and cream. Add cinnamon and asian 5 spice and mix well until smooth. season to taste with salt and pepper and serve. 

HEALTHY SALADS

CHOPPED SALAD WITH ROASTED CHICKPEAS AND TAHINI DRESSING

•  2 hearts of romaine, chopped (see chopping instructions for romaine hearts below)

•  1 smallish cucumber, (seeds removed) chopped into 1/2-inch dice

•  1 small zucchini, chopped into 1/2-inch dice

•  1 red pepper, chopped into 1/2-inch dice

•  1/2 cup cherry tomatoes, cut in half or thirds

•  1/2 cup pitted kalamata olives, chopped

•  1 batch of roasted chickpeas

•  1 cup crumbled feta cheese (optional)

  Tahini Parsley Dressing

•  1 cup loosely packed fresh parsley leaves

•  1 garlic clove, finely chopped

•  3 tablespoons tahini

•  2 tablespoons lemon juice

•  2 tablespoon olive oil

•  2 tablespoon water

•  1/4 teaspoon kosher salt

ROASTED CHICKPEAS

INGREDIENTS

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

•  2 tablespoons olive oil

•  1/4 teaspoon kosher salt, plus more to taste

•  1/4 teaspoon paprika

GREEN LENTIL SALAD

•    1 cup French green lentils

•    3 cups of corn kernels 

•    2 organic tomatoes (chopped)
•    1 organic cucumber (peeled and chopped)

•    3/4 red onion (chopped)

•    2 cups fresh organic baby spinach (chopped)

•    1/4 cup organic olive oil

•    1/4 freshly squeezed organic lemon juice

•    1salt & fresh ground pepper to taste.

In a large sauce pan bring lentils and 5 cups of water to a boil. reduce to a simmer for 15

minutes or until tender but firm. drain and rinse under cold water and set aside. 

Combine lentils with remaining ingredients in a large bowl and toss and combine and serve

Butternut Squash, Fennel, and Pomegranate Salad

Ingredients

Serves 4 

• 1 1/3 cups pressed butternut squash, grated in a food processor
• 1/2 of a granny smith apple, grated in a food processor
• 1/8 cup fennel, shaved on a mandolin
• seeds from 1/2 of a pomegranate
• 2 tablespoons pumpkin seeds
• 3-4 tablespoons pomegranate dressing
• to taste1/2 cup arugula 

For the Pomegranate Dressing: 

• 1/2 cup red wine vinegar
• 1/4 teaspoon ginger juice
• 1/8 teaspoon sea salt
• 1/3 cup pomegranate juice 

Preparation

1. Combine the dressing ingredients in a small container with a lid and shake it. Set aside. 

2. Combine the squash, apple, fennel, pomegranate, pumpkin seeds in a large bowl. Add the dressing and mix very well. Let the salad sit for five minutes. Mix the salad again and gently mix in the arugula. Portion the salad into four servings.

Broccoli Salad with Carrot-Ginger Dressing

Ingredients

Serves 4 

For the salad: 

• 1.5 cups broccoli pieces
• ¼ cup organic carrots, peeled into strips with a vegetable peeler
• 2 tablespoons green cabbage, shaved thin
• 2 tablespoons red cabbage, shaved thin
• 1 tablespoon kaiware sprouts, divided
• 1 tablespoon green onion, julienned
• 1 teaspoon black and white sesame seeds, divided
• pinch sea salt

For the Carrot-Ginger Dressing: 

• ½ cup organic carrots
• 1 tablespoon shallots, peeled
• 1 tablespoon fresh ginger
• 1 tablespoon white miso
• 1/8 cup + 2 tablespoons brown rice vinegar
• 1/8 cup + 2 Tablespoons filtered water
• 1.5 tablespoons Suzanne’s “Just Like Honey” Rice Nectar (can substitute honey or maple syrup)
• ¼ teaspoon sea salt
• pinch xantham gum
• 1/3 cup unrefined canola oil 

Preparation

1. Place all dressing ingredients besides the canola oil into a blender or food processor and blend until combined. With the blender running, slowly add the canola oil and blend until emulsified. Set dressing aside. 

2. In a large bowl combine the broccoli, carrots, cabbage, half of the sprouts, green onion, half of the sesame seeds, and salt. Toss with the carrot-ginger dressing to taste. Garnish with the remaining sprouts and sesame seeds.

Raw Harvest Kale Salad

Ingredients 

Serves 4 

For the salad: 

• 6 oz. kale, large stems removed
• 6 oz. carrots, peeled and julienned
• 1.5 tablespoons green onion, julienned, both green and white parts
• ¼ cup granny smith apple
• ¼ moon thin slices
• 1.5 tablespoons Italian parsley chopped
• 3 tablespoons dried cranberries
• ¼ cup pumpkin seeds
• 1.5 tablespoons golden organic flaxseed
• 1/8 teaspoon sea salt

For the Lemon-Flaxseed Dressing: 

• 1 ¼ cups bottled lemon juice
• 1 large clove garlic, minced
• 1 tablespoon Suzanne’s “Just Like Honey” Rice Nectar (can substitute honey or maple syrup)
• ¼ teaspoon sea salt
• 1/8 teaspoon ground black pepper
• ¼ teaspoon crushed red chili flakes
• 3.5 teaspoons golden organic flax meal
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons flaxseed oil 

Preparation

1. Combine all of the dressing ingredients besides the olive oil and the flaxseed oil into a blender or food processor and blend until combined. With the blender running, slowly add the oils and blend until emulsified. Set dressing aside. 

2. In a large bowl combine the kale, carrots, green onions, apple, parsley, cranberries, pumpkin seeds, flaxseed, and sea salt. Toss with dressing to taste.

David Wolfe's 

Skin Glow Salad:

• 1.5 lbs organic arugula
• 1 lb watercress or other seasonal organic greens
• 3 organic kale leaves finely chopped
• 1 cup organic celery hearts, diced
• 1 avocado, diced
• chlorella tablets

Skin Glow Salad Dressing:

• 3 medium organic tomatoes
• 1 medium organic cucumber
• 1/2 cup springer water
• 1 TBS chopped rosemary
• 1 TBS fresh thyme or 1 tsp dried thyme
• 12 olive (remove stones)
• 2 TBS olive water ( from the olive jar)
• 1 clove garlic

Place all the salad in a bowl minus the chlorella tablets. Blend all the dressing ingredients minus the olives. add Olives to dressing ingredients and blend again until smooth. toss salad with dressing. sprinkle chlorella tablets on top of salad. garnish with sliced cucumber, tomato, grew onions, red bell pepper pr zucchini.

A Hearty Veggie Salad With A Horseradish Dressing

• 2 cups of roughly chopped butternut squash
• 2 cups chopped cauliflower
• 2 cups brussel sprouts, halved
• 1 purple carrot
• 1/4 small onion
• 2 Tbsp. olive oil
• pinch of cayenne pepper
• pinch of nutmeg
• salt
• pepper
• 1/4 cup goji berries
• 1/4 cup pomegranate seeds

2 Tbsp. horseradish vinaigrette dressing (recipe below

•   1/4 cup olive oil

•   2 Tbsp. horseradish (can add more if you want more of a kick)

•   1 Tbsp. dijon mustard

•   1 Tbsp. balsamic vinegar

•   1 Tbsp. apple cider vinegar

•   1 tsp. minced garlic

•   1 tsp. maple syrup

Directions:

Preheat oven to 400˚F.

Roughly chop up the vegetables into large pieces.

Spread over a baking tray and drizzle with oil and spices, gently toss to make sure it's evenly spread.

Roast for about 20 minutes

Add the goji berries and pomegranate seeds (soak the goji berries for 15 minutes beforehand and drain out water)

Combine dressing ingredients and blend until smooth.

Gently toss the dressing with the salad.

*You can add beans or chickpeas into the salad for an extra protein boost.

CHICKPEA & AVOCADO SALAD

•    4 avocados, sliced

•    2 cups chickpeas

•    1/4 cup scallions, finely chopped

Dressing:

•    2 tbsp olive oil, (cold pressed, extra virgin)

•    1 tbsp lemon juice, freshly squeezed

•    1 tbsp ginger, grated

•    1/2 tsp ground cardamom

•    1/4 tsp ground cumin

•    1/4 tsp paprika

•    salt

Mix dressing ingredients together well. Combine avocado, chickpeas, and scallions in a bowl. Drizzle dressing over salad just before serving and coat well. 

A FRESH CLEANSING SALAD DRESSING

•    3/4 cup olive oil

•    1/4 cup cider vinegar (I use Braggs)

•    1 tsp dijon mustard

•    1 tbsp fresh lemon juice 

•    1 tsp Bragg's all purpose soy seasoning

•    Kosher salt or pepper to taste

Mix and add to your favorite salad. You may add agave syrup to taste.

JAPANESE VINAIGRETTE 

•    1/2 cup minced onion

•    1/2 cup vegetable oil

•    1/3 cup rice wine vinegar

•    2 tbsp water

•    2 tbsp minced fresh ginger root

•    2 tbsp minced celery

•    1 tbsp tomato paste

•    4 tbsp soy sauce

•    2 tsp white sugar

•    2 tsp lemon juice

•    1/2 tsp minced garlic

•    1/2 tsp salt

•    1/4 tsp ground black pepper

In a blender, combine the minced onion, peanut oil, rice vinegar, water, ginger, celery, tomato paste, soy sauce, sugar, lemon juice, garlic, salt and pepper. Blend on high speed for about 30 seconds or until smooth and incorporated.

TABBOULEH

Tabbouleh is one of the most known Lebanese dishes and is often made with couscous outside of the middle East. Yet the original version is made with bulgur.

•    place 3/4 cup bulgur with 1 1/2 cups of lightly salted boiled water into a pot 

•    cover pot and let sit until liquid is absobed 

•    meanwhile finely cut up the tomatoes, onion, cucumber, pepper and parsley and put into a bowl 

•    squeeze the lemon and add the juice 

•    add a generous serving of olive oil 

•    season with salt and pepper and a pinch of cumin 

•    take the pot with the bulgur once it cools down and liquid is absorbed and add to bowl 

•    garnish with lettuce leafs 

A variation for a more nutritious tabbouleh is to substitute Quinoa for Bulgar.

CAPRESE SALAD

•    4 plum tomatoes, cut into quarters lengthwise (organic if possible)

•    6 cups field greens (Organic if possible)

•     

•    3 tbsp olive oil, cold pressed, extra virgin, (organic if possible)

•    1 cup mini bocconcini balls, drained

•    1/4 tsp seas salt or kosher salt

•    2 tbsp fresh organic basil, chopped

•    1 tsp fresh mint, chopped (optional)

Mix ingredients together plate. 

WARM CAPRESE SALAD

Preheat oven to 350 degrees. Using the ingredients above, place tomatoes in a baking dish and drizzle with 1 tbsp of olive oil. Place tomatoes skin side down and roast for approximately 30- 45 minutes. In a small bowl, mix remaining olive oil (2 tbsp) and fresh basil. Arrange mixed greens on a plate. Place warm tomatoes on the greens and arrange bocconcini balls on greens as well. drizzle with basil and oil mixture and season with sea salt and serve.

CAPRESE SALAD

•    1-1/2 cups of fresh organic basil leaves

•    1/4 cup extra-virgin, cold pressed, olive oil (organic if possible)

•    4 tsp Bragg's apple cider vinegar

•    4 plum tomatoes, sliced

•    Buffalo mozzarella balls 

•    1/4 cup red onions, thinly sliced (organic if possible)

•    Sea salt or kosher salt and fresh ground pepper

Mix in a food processor or blender, puree 1/3 of the basil, olive oil, Bragg's apple cider vinegar, salt and pepper. Cut mozzarella into 1/4 inch thick slices and plate. Layer cheese, tomato and remaining basil in a circle on the plate. sprinkle with onions and drizzle with the  basil, oil, and vinegar puree.

BREAKFAST

Baked Berry French Toast
2 Tbs organic coconut oil 
8 slices gluten free bread, toasted
2 cups mixed berries, blueberries and sliced strawberries
5 organic eggs 
1 cup organic almond milk
1/2 cup organic maple syrup
1 tsp grated nutmeg

Directions:
preheat oven to 375F. Coat an 8 inch baking dish with coconut oil and then line with bread slices, overlapping them and pressing them down. once you have a solid bottom layer, spread berries over top. In a mixing bowl, whisk eggs milk syrup and nutmeg and then pour over bread in dish. Bake until golden brown and let set for about 45 minute. 

Baked Cinnamon Banana French Toast
2 Tbs organic coconut oil
8 slices of gluten free bread, toasted
2 cups sliced bananas
5 organic eggs 
1 cup of organic almond milk
1/2 cup organic maple syrup
1 tsp cinnamon

Directions:
preheat oven to 375F. Coat an 8 inch baking dish with coconut oil and then line with bread slices, overlapping them and pressing them down. once you have a solid bottom layer, spread banana slices over top. In a mixing bowl, whisk eggs milk syrup and cinnamon and then pour over bread in dish. Bake until golden brown and let set for about 45 minute. 

POACHED EGGS WITH SPINACH (1 serving)

•    1-2 Eggs

•    1 Shallot or White Onion Finely Chopped

•    1 Tbsp Olive Oil

•    1/8 Tsp of Nutmeg

•    1 Cup of Fresh or Frozen Spinach

•    1/8 Tsp Paprika

Sauté shallot or onion in olive oil then add spinach until soft about two or three minutes and add nutmeg and stir. set aside.

In a deep frying pan add water and bring to a simmer. Poach eggs in water for three to five minutes. Once done, place eggs on top of spinach mixture and sprinkle a touch of paprika.

PORRIDGE (2 Servings)

•    2 Cups of Water

•    1 Cup of Gluten-Free Porridge

•    1/4 Apple (organic if possible) Chopped

•    1/4 Tsp Cinnamon

In a medium saucepan, bring the cinnamon flavored water to a boil. Pour in the porridge and apple pieces, reduce the heat to a simmer and cook for 30 seconds. remove from heat, cover and allow to stand for at least five minutes. Top with a little cinnamon and serve. Variation: Try this recipe with fresh berries (organic if possible) instead of apple and cinnamon.

Rye Flakes and Rolled Oats - Oatmeal (2 Servings)

You can help clean your colon with rye flakes or oat bran. Rye flakes are a source of several essential vitamins and minerals, and an excellent source of dietary fiber, iron, and thiamine. Fiber is not only important for a healthy digestive system, its good for lowering cholesterol and cleansing the colon. Rye Flakes are similar t Regular Rolled Oats as both possess an antioxidant known as avenanthramides, which is helpful in ridding the body of toxins. Carefully read labels of commercial oat bran and wheat bran products as they may contain sugars and high in sodium and saturated fat. Rolled oats that we recommend are low in trans fat, saturated fat and cholesterol.

•    2 Cups of Water

•    1 Cup of Gluten-Free Rolled Oats, Rye Flakes or Oatmeal (sugar free)

•    1/4 Apple (organic if possible) Chopped

•    1/4 Tsp Cinnamon

In a medium saucepan, bring the cinnamon flavored water to a boil. Pour in the Rolled Oats or Oatmeal and apple pieces, cook for two -three minutes (depending on the Oat) then reduce the heat to a simmer and cook for 20 seconds. remove from heat. Top with a little cinnamon and serve.

GREAT HEALTHY TREATS & DESERTS 

Anti-Inflammatory Vegan Key Lime Pie

from:Healthy Gourmet

Crust:
1 cup unsweetened coconut, shredded
1 cup walnuts
1/4 teaspoon pink rock salt or grey seas salt
1/2 cup Medjool dates, pitted

Filling:
3 firm avocados
3 tablespoons lime juice
1 teaspoon lime zest
1/2 cup raw honey
pinch pink rock salt or grey seas salt

Directions:

Crust:
Place the coconut, walnuts and salt in a food processor with an "S" blade. Blend until coarsely ground. Add the dates and process until the mixture resembles bread crumbs and begins to stick together. Press ingredients into the bottom and sides of a 9 inch (23 cm) pie plate by packing the crumb mixture with the back of a sponsor your fingers. Place the crust in the freezer for 15 minutes.

Filling:
Process all ingredients in a food processor with the "S" blade until smooth. Pour the filling into the pie crust. Garnish with fresh slices of kiwi fruit or extra thin slices of lime.

Chill in refrigerator before serving.

Nutritional information:
Servings: 12

Amount per serving:
Calories: 340
Fat: 24.0g
Sodium: 57mg
Carbohydrates: 27.8g
Fiber: 8.6g

Protein: 5.7g

Chocolate Coconut Truffle Balls 

made from leftover Juice PULP!

I love this recipe. It is a great treat at Christmas. 

100g of carrot, orange and ginger pulp. I juiced 3 carrots, 1 orange, and 2" ginger. I used the pulp from a masticating juicer (Norwalk). If your pulp is not dry, try using a nut milk bag to squeeze all possible juice out for a dry pulp.

8 dates, stones removed and soaked in water for 2-3 hours

50g of walnuts or cashews, soaked in water for 2-3 hours

40g cacao powder

60g of shredded coconut

2 Tbs coconut oil

2 Tbls coconut milk

pinch of Himalayan salt.

1. Drain the nuts and blend for 1-2 minutes until broken down to fine pieces
2. Add cacao and dates to the blender and blend into a paste
3. Add the pulp from juicing to the blender and pulse blend
4. Add coconut oil, coconut milk (or sometimes I use almond/coconut milk), pinch of salt and 40g of shredded coconut. blend until smooth.
5. Remove the mixture from the blender and roll into equally sized balls
6. Roll the balls in the remaining shredded coconut 
7. Place the balls in the fridge to set on a parchment paper. 

Should consume within 3-4 days. 

DAIRY FREE CHOCOLATE MOUSSE

A great natural refreshing chocolate mousse that is easy to prepare! You or your guest will never know it is made from avocado.



Recipe:


• 3 Avocados (organic if possible)
• 3 tbs of organic Cocoa (organic)
• 2 tbs Coconut Sugar (or any other organic sweetener you prefer i.e. cane sugar, brown sugar, etc)
• 1 tbs of organic coconut oil.

Chill avocados before cutting and removing from the shell. Scoop avocado out of shell and place in a blender. add cocoa, sugar and coconut oil and blend until smooth and then serve.

DAIRY FREE CHOCOLATE MOUSSE (2nd option)

Another option to preparing a  great natural refreshing chocolate mousse. 

• 1 can of full-fat coconut milk (organic if possible)
• 1/4 cup organic cocoa powder (organic)
• 2 tbs organic raw honey or maple syrup
• 2 organic egg yolks
• 1 tsp vanilla extract
• 1/4 tsp sea salt

1. In a medium pot, combine coconut milk, egg yolks and salt. Heat over medium/medium low heat for about 10 minutes. Watch carefully and stir consistently so it doesn't burn. 
2. In a large bowl, add cacao powder.
3. Using a strainer, pour coconut mixture over cacao and stir to remove any lumps. Add the vanilla. Refrigerate for at least 4 hours.  

HOME MADE ICE CREAM (non dairy)

A great tasting natural and refreshing ice cream that is easy to prepare! 

Recipe:


• 3 frozen bananas

(optional) 1 vanilla bean (remove shell and scape vanilla beans)

Place bananas in a blender or food processor and pulse. You can add the vanilla bean for added flavour. Try drizzling an organic caramel date sauce over it, or almonds, honey, or sprinkle with group cinnamon or ground ginger. Or make a banana split!