The Perfect Pesto

What’s in it

·       2 cups basil

·       1/3 cup pine nuts

·       3 cloves garlic

·       ½ cup extra virgin olive oil

·       ½ cup parmesan cheese

·       ½ t sea salt

·       Black pepper to taste

Optional – if you have any fresh parsley add a handful along with the basil. You can also substitute walnuts for pine nuts, and 1 t of nutritional yeast will add to the taste as well as the nutrient profile.

How to Make it

1.     Combine basil leaves, pine nuts and garlic in a food processor and process until very finely minced.

2.     With the machine running, slowly dribble in the oil and process until the mixture is smooth.

3.     Add the cheese and process very briefly, just long enough to combine.

4.     Store in refrigerator for up to 5 days, or freeze,

WHY IT’S HEALTHY

Basil contains powerful anti-inflammatory properties, benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral. Pine nuts are packed with a ton of essential vitamins and minerals (E, K, zinc, magnesium), and, and pine nuts are associated with weight loss and healthy weight management the healthy fat found in pine nuts actually helps improve satiety (the feeling of being full). Research consistently shows a reduction in LDL cholesterol levels when pine nuts are introduced into the diet. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper.

Tomato Feta Pasta Salad

What’s in it 

·       ½ pound Banza chickpea rotini (or plant pasta brand of your choice)

·       1 container cherry tomatoes

·       ¾ cup pitted kalamata olives

·       1 pound feta cheese

·       1 jar sundried tomatoes (10-12 pieces), drained

·       6 T extra virgin olive oil

·       2 T red wine vinegar

·       2 garlic cloves

·       1 t capers, drained

·       ½ cup freshly grated parmesan

·       1 cup parsley

·       Sea salt and black pepper

How to Make it

1.     Fill a large pot with water and a little sea salt and heat over high heat.

2.     Drain the sundried tomatoes and chop half

3.     To make the dressing combine the vinegar, olive oil, garlic, capers and half of the sun-dried tomatoes in a food processor. Blend until almost smooth.

4.     Cook the pasta according to package directions.

5.     Drain the pasta and place in a serving bowl.

6.     Meanwhile chop the remaining sun-dried tomatoes, garlic and feta, halve the cherry tomatoes, slice the olives, and mix everything into the pasta.

7.     Chop the parsley and mix into the pasta, along with the parmesan cheese.

8.     Add sea salt and pepper to your desired taste.

Why it’s Healthy

Chickpea pasta does not create the insulin spike of standard pasta and chickpeas are a fantastic source of protein, fiber, iron and folate. Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Olives provide polyphenols, antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects. Olives can help boost blood levels of glutathione, which is one of the body’s most important antioxidant nutrients because of its ability to recycle antioxidants. A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in olives improve gut health and enhance microbiome function.

*this tweaked version of an Ina Garten recipe is designed to boost health benefits

Roasted Asparagus & Cherry Tomatoes Over Angel Hair

WHAT’S IN IT

·       1 package Banza chickpea angel hair pasta (or brand of your choice)

·       1 dozen cherry tomatoes

·       6 stalks asparagus cut into 1 inch pieces

·       3 cloves garlic, cut in half

·       2 T avocado oil

·       3 T grass fed butter, cut into small pieces

·       Handful fresh basil, coarsely chopped

·       Freshly ground salt and black pepper, to your desired taste

·       Optional – grated parmesan cheese to taste

How to Make it

1.     Preheat oven to 400 degrees

2.     Fill a large pot with water and a little sea salt and heat over high heat

3.     Wash the tomatoes and asparagus and chop asparagus into 1-1 ½ inch pieces

4.     Toss with avocado oil and garlic, add salt and pepper to your desired taste

5.     Spread on a baking sheet and bake for 15 minutes (asparagus could take longer depending on size. If so, remove the tomatoes and let them cook a little longer)

6.     After the veggies have cooked for 10 minutes, add the pasta to the boiling water and cook according to package instructions (should be about 4-5 minutes).

7.     When pasta is cooked to your taste, drain and dump in a serving bowl. Add the butter and more sea salt and pepper if desired.

8.     Add the tomatoes and asparagus and lightly stir. Top with basil and (if using) and parmesan cheese.

Why it’s Healthy

The chickpea pasta won’t create the insulin spike of standard pasta and chickpeas are a fantastic source of protein, fiber, iron and folate. Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Basil contains powerful anti-inflammatory properties, benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral.  Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamine.

Mushroom Rice Bowl

WHAT’S IN IT

2 T grass-fed or vegan butter
2 cloves garlic, chopped
1 cup cooked wild rice
2 cups mushrooms, sliced
2 cups spinach
2 T black sesame seeds
1 T tamari

1 T chopped parsley
Black pepper to taste
1 T avocado oil
1 shallot sliced thin
2 tsp Chile powder

HOW TO MAKE IT

1.     Melt the butter over medium-high heat. Add the mushrooms and cook until golden, flip and cook the other side

2.     Add the rice, spinach, sesame seeds, tamari, pepper and parsley. Cook until the spinach is just wilted  

3.     Add the garlic and sauté for about 30 seconds. Remove from the heat and plate.

4.     In a separate pan heat the oil and fry the shallots and Chile powder until crispy and sprinkle on top

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs and are also a great source of plant-based iron. Spinach is a wonderful source of vitamins K, A and folate and a powerful anti-inflammatory. Black sesame seeds are a good source of fiber, omega 3 fatty acids and B vitamins. Garlic has high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties.

Inspired by vegan food crazy

Thai Quinoa Salad

WHAT’S IN IT

2 cups red cabbage, finely sliced
2 cups shredded carrots
1 bell pepper, finely sliced
2 green onions, chopped
2 cups organic edamame
2 cups cooked quinoa
1 bunch cilantro, chopped

Spicy Peanut Dressing

4 T peanut butter (no sugar added)
2 T tamari
2 T rice wine vinegar
juice of 1 lime
1 knob of fresh ginger, grated or finely minced
1 T garlic paste
1 T sesame oil
2 -3 T sriracha
1 cup hot water

HOW TO MAKE IT

1. Add all of the ingredients for the dressing to a bowl. Start by adding about a 1/4 cup of hot water to the bowl and whisk

2. Continue adding water and whisking until the sauce lightens and gets creamy and smooth.

3. You want it a bit runny to pour over the salad but not too thin.

Taste the sauce and add more sriracha if you want it spicier

WHY IT’S HEALTHY

Quinoa is one of the best complete proteins available. It is a great source of l-lysine, an essential amino acid crucial for a variety of health benefits, from preventing cancer to reducing anxiety.  One cup cooked quinoa has 5 grams of fiber and 8 grams of protein, 58% of your daily manganese requirement and 30% of your daily magnesium requirement. Even though quinoa is high in carbohydrates, it has a low glycemic index, so the carbs are absorbed slowly and can provide sustained energy release. Just one cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Cabbage help reduce bad bacteria and promote good friendly bacteria. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Garlic has high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Recipe by vegan crazy

Classic Beef Stew

WHAT’S IN IT

• 1 ½ lbs organic chuck round, cubed

• 2 t Himalayan or sea salt

• 1 t black pepper

• 1⁄4 cup avocado oil

• 1⁄4 onion, chopped fine

• 1 onion cut into chunks

• 1 carrot, chopped fine

• 2 carrots sliced diagonally

• 3/4 cup red wine

• 1 T tomato paste

• Xanthan gum

• 1 T dried parsley

• 1 pinch thyme

• 2 cloves garlic, minced

• 2 bay leaves

• 3 cups organic beef broth

• 3 medium potatoes, quartered

• 3 celery stalks, sliced

• optional - 6 mushrooms, quartered

HOW TO MAKE IT

1.    Heat oil over medium heat in a large dutch oven

2.    Salt meat cubes just before adding to oil

3.    Add meat to the oil and stir until browned – will need to cook in batches

4.    Remove last of meat and add to side plate.  To the dutch oven add finely chopped carrots and onion, parsley and thyme

5.    Add ¼ cup red wine and stir into vegetables and oil until reduced (a few minutes)

6.    Add beef broth, ½ cup red wine, tomato paste, bay leaves, meat, salt and pepper. Cover and cook over low heat for 2 hours (stirring every 15 minutes).  Keep it just under a low boil.

7.    Add carrots, celery, onions, garlic and mushrooms and cook for another 45 minutes

8.   To stew, add Xantham gum to thicken to desired thickness. Start with ¼ teaspoon and make a slurry by adding a little water. Whisk, wait a few minutes.  Add more if needed.  Add slowly. If you add too much at one you end up with a gummy texture

WHY IT’S HEALTHY

The recipe calls for organic meat and beef stock to avoid the antibiotics and hormones generally fed to conventionally farmed animals. We have also substituted almond milk for the same reason. You can use any quality plant-based milk. This stew is loaded with vegetables and herbs that provide significant health benefits and boost your immunity – a great dish for the cold winter months.

Creamy Vegan Mushroom Soup

WHAT’S IN IT

• 2 pounds fresh mixed mushrooms

• 1 yellow onion 3 T Miyoko’s vegan butter

• 3 T avocado oil

• 4 garlic cloves

• ½ cup white wine

• ½ cup tapioca flour

• 3 quarts vegetable stock

• 1 ½ cups coconut cream

• 1 T fresh thyme, chopped

• 3 T parsley, chopped

• sea salt to taste

• black pepper to taste

• tabasco sauce (optional)

HOW TO MAKE IT

1.     Chop the onion

2.     In a large soup pot melt the butter over low heat

3.     Add the chopped onion and stir into the butter, stir occasionally and cook until very brown (about 40 minutes)

4.     Meanwhile, clean and slice the mushrooms and finely chop (or press) the garlic

5.     After the onions have caramelized add the garlic and cook one minute.  Add the avocado oil, then the mushrooms and cook for 15-20 minutes on medium-high heat  (NOTE – set aside 1 cup mushrooms to cook later with a little sea salt, pepper and parsley for garnish)

6.     Add the white wine and cook until the wine is absorbed

7.     Stir in the flour, mixing well until completely combined

8.     Add the vegetable stock, turn the heat to high, and bring to a boil until the soup thickens

9.     Using a hand blender, puree until smooth

10.  Stir in coconut cream, most of the parsley, most of the thyme, sea salt and pepper to taste.  Add a dash of tabasco sauce if using. Keep on very low heat while you prepare garnish

11.  Sautee the remaining mushrooms in avocado oil, salt pepper and the remaining parsley

12.  Add soup to 4 bowls and top with 1 heaping tablespoon of mushrooms. Sprinkle with remaining thyme.

Note - If the soup is not thick after you puree it, stir in a slurry consisting of 1/3 cup of cornstarch whisked with ¼ cup of cold water and bring the soup to a boil to activate

The soup will freeze for 3 months, thaw for one day in the fridge

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs and are also a great source of plant-based iron. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Thyme is a natural anti-fungal, can reduce inflammation and pain and has a compound, carvacrol which has been found to have positive effects on improving mood if consumed consistently for just 7 days. It does this by increasing levels of both serotonin and dopamine. This recipe is made vegan by using Miyokos butter and coconut cream.  

Recipe inspired by Billy Parisi

 

Greens & Nectarines

WHAT’S IN IT

• 4 cups arugula

• 2 small romaine heads, chopped

• 3 nectarines

• 1 shallot

• 1 T fresh thyme leaves

• 3 T lemon juice

• 2 T extra virgin olive oil

• 3 T pistachios

• Sea salt and black pepper to taste

HOW TO MAKE IT

1.     Thinly slice the nectarines and hold onto any juice that spills onto your cutting board

2.     Place the first five ingredients in a bowl (along with any nectarine juice) and mix.

3.     Thinly slice the shallot

4.     In a small bowl mix the lemon juice, olive oil, sliced shallot, sea salt and pepper. Add to the salad and toss

5.     Remove the shells from the pistachios and roughly chop

6.     Arrange on a platter and top with chopped pistachios

WHY IT’S HEALTHY

Arugula is one of the most nutrient dense foods you can eat. Its phytochemicals fight free radical damage and slow the aging process. Many of arugula benefits are due to its supply of vital nutrients K, A, and folate. In addition, it’s a good source of the eye-healthy carotenoids lutein and zeaxanthin. Romaine is an excellent source of vitamin K1 which is best known for its blood clotting properties but is also important for bone health. Nectarines are a great source of antioxidants, vitamin C and fiber (and few of us are getting enough fiber). Thyme is super helpful when it comes to relieving sore throats and bronchitis, and it can also help lower blood pressure and cholesterol levels. Lemons are an excellent source of vitamin C.   Pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism. Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on Cholesterol and Heart Health

Recipe inspired by Anthony Williams

Sweet and Sour Tofu

WHAT’S IN IT

• 1 block very firm tofu, drained and pressed

• ½ medium red onion, chopped

• 1 medium bell pepper, chopped

• ½ cup chopped pineapple

• 1 T tamari or coconut aminos

• ½ t garlic powder

• ¼ t sea salt

• ¼ t ground black pepper

• 1/3 cup cornstarch

• ¼ cup avocado oil

• 1 green onion, chopped (optional)

• 1 T sesame seeds

      The Sauce

• ½ cup coconut sugar

• ¼ cup ketchup (brand with no high fructose corn syrup)

• ¼ cup rice or white vinegar

• ¼ cup filtered water

• 1 T tamari or coconut aminos

• 1 t garlic powder

HOW TO MAKE IT

1.     Cut the pressed tofu into one-to-two-inch pieces.

2.     Place tofu and tamari in a medium bowl and toss to coat.

3.     Add the garlic powder, salt, pepper and cornstarch and toss until tofu is well covered.

4.     Heat a large pan or wok over medium high heat.

5.     Add the tofu in batches and toss until crisp (about 5-8 minutes). Remove the tofu.

6.     Lower heat to medium and add the onion, pepper and pineapple.

7.     Cook until the pineapples are lightly browned (about 5 minutes).

8.     In a separate bowl whisk together the sugar, ketchup, vinegar, water, soy sauce, and garlic powder.  Stir together until well combined.

9.     Pour the sauce over the veggies, add back in the tofu, and stir to combine.

10.  Increase heat to medium high and bring to a slight boil, then reduce to a simmer until the sauce has thickened (about 5 minutes).

11.  Remove from heat and top with green onion and sesame seeds. Serve on its own or over brown rice.

WHY IT’S HEALTHY

Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium. Pineapple is a fantastic source of vitamin C and an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Sesame seeds contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage.

Recipe inspired by Jessica Hylton

Beef-less Stew

WHAT’S IN IT                                                

·       1½ large yellow or white onions, chopped into ¾-inch pieces

·       3 medium carrots, sliced lengthwise and cut into ¾-inch pieces

·       3 stalks celery, cut into ¾-inch pieces

·       2 medium portobella mushrooms, cut into ¾-inch pieces

·       6 medium cloves garlic, finely chopped

·       5 cups water

·       6 cups yellow potatoes, cut into ¾-inch chunks (about 2lbs)

·       ⅓ cup tomato paste

·       1 T dried Italian herb seasoning

·       1 T paprika

·       2 t fresh rosemary, finely chopped

·       ½ cup fresh parsley, chopped

·       1 bay leaf

HOW TO MAKE IT                                                        

1.     Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onions, carrots, and celery, and cook for 8 minutes. Stir frequently and add water as needed.

2.     Stir in the mushrooms and garlic and continue to cook while stirring for 5 minutes more. Add water if needed.

3.     Add the 5 cups of water, potatoes, tomato paste, Italian seasoning, and paprika, and bring to a boil. Reduce the heat to medium-low and stir in the rosemary and add the bay leaf. Cover and cook 30 minutes, stirring occasionally, or until the carrots and potatoes are very tender.

5.     Remove the bay leaf.

6.     Place 2 cups of the stew (broth and vegetables) into a blender, and blend just briefly. Stir the mixture back into the pot to thicken the stew. Stir in the parsley.

Makes 6-8 servings

WHY IT’S HEALTHY

Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium. Carrots have three crucial nutrients - beta carotene, lutein and zeaxanthin -that boost eye health.  One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Celery can lower high cholesterol and inflammation and is super hydrating. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when garlic is consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer.  Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Rosemary helps alleviate nerve-related conditions, boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation.

Loving this Lentil Soup

WHAT’S IN IT     

·       2 T avocado oil

·       2 cloves garlic 

·       2 shallots 

·       4 large carrots

·       4 stalks celery 

·       1/4 t each sea salt and black pepper 

·       3 cups red baby potatoes 

·       4 cups vegetable broth

·       2-3 sprigs fresh rosemary

·       1 bay leaf (optional)

·       1 cup uncooked green or brown/black lentils 

·       2 cups chopped kale

HOW TO MAKE IT

1.     Rinse and drain the lentils

2.     Mince the garlic

3.     Slice the carrots and celery into ¼” pieces

4.     Cut the potatoes into bite sized pieces

5.     Heat a large pot over medium heat.  Once the pot is hot add oil, shallots, carrots, and celery. Season with a little sea salt and pepper.  Stir.

6.     Cook, stirring regularly, for 4-5 minutes.

7.     Add potatoes, garlic and a little more sea salt and pepper. Stir and cook for 2 minutes

8.     Add vegetable broth, the bay leaf and rosemary and increase heat to medium high. Once the broth is gently bubbling add the lentils and stir. When the broth starts to bubble again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender

9.     Add the kale, stir, and cover. Cook for 3-4 minutes more to wilt. Then taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it's become too thick, or other herbs for more flavor.

10.  Remove bay leaf before serving. Enjoy as is or serve with brown or cauliflower rice

Notes

*In place of red potatoes, you can substitute purple potatoes, butternut squash or sweet potato

*In place of rosemary you can substitute thyme and add other herbs.  Cumin is always a good add.

* Leftovers will keep in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.

WHY IT’S HEALTHY

Lentils are a great source of cholesterol-lowering fiber, which helps prevent blood sugar levels from rising rapidly after a meal.  Lentils are also a good sources of seven important minerals, B-vitamins, and protein. Potatoes are another high fiber food that offers significant protection against cardiovascular disease and cancer. They are also a good source of vitamin B6, potassium, vitamin C, manganese and niacin. Potatoes also contain a variety of phytonutrients that have antioxidant activity, including carotenoids and flavonoids which boost immunity and helping to reduce inflammation and oxidative stress.  Fresh garlic is one of the most nutritious foods on the planet. It has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper. Onions (shallot) are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. Also high in vitamin C, folate, biotin and calcium. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Celery can lower high cholesterol and inflammation and is super hydrating.

Tomato & Basil Over Rice Noodles

WHAT’S IN IT                                                       

• 1 shallot or 1 small onion, chopped fine

• 3 ripe tomatoes, diced

• 2 T chopped fresh basil

• 3 T avocado oil

• 1 -2 T vegan butter

• 1 - 2 cloves garlic, minced

• Black pepper to taste

• Nutritional Yeast (optional)

• Brown Rice Noodles

HOW TO MAKE IT

1. Peel and mince the garlic and shallot and set aside

2. Prepare the rice noodles according to the package instructions.  (they usually cook fast, so time the noodles to be ready with the sauce)

3. In a medium pan heat the avocado oil on low heat. Add half the tomatoes and season with freshly ground black pepper. Simmer, stirring occasionally for about five minutes

4. Add half of the basil and half of the garlic, the vegan butter, and continue to simmer on low for another few minutes

5. Add the garlic, onion and remaining tomatoes and basil. Stir and cook a few more minutes until onion is soft and tomatoes are warm.

6. Add the cooked rice noodles, stir together, then remove from heat.

7. Serve over rice noodles with nutritional yeast in place of parmesan cheese (optional)

WHY IT’S HEALTHY

Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium.  Onions (shallot) are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium.  Orientin and vicenin are two flavonoids in basil that protect cell structures as well as chromosomes from radiation and oxygen-based damage. In addition, basil has been shown to provide protection against unwanted bacterial growth. Just ½ cup of basil meets your daily requirements for vitamin K.  The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when garlic is consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer.  Brown Rice Noodles are gluten free.  Adding basil, onions and garlic at the very end helps maintain their nutrient density. 

*use organic ingredients if you can and adjust seasonings (herbs, pepper, to your taste)

Introducing the ALT

A healthy twist on the classic BLT sandwich!

WHAT’S IN IT

• 4 pieces fermented sourdough bread

• 2 medium tomatoes

• 1 medium avocado

• Leafy greens

• Fresh basil leaves

• 1 TBL extra virgin olive oil

• Freshly ground garlic/sea salt

• Freshly ground black pepper

• 1/4 t sesame seeds

• 1/4 t poppy seeds

HOW TO MAKE IT

1. Wash and dry the tomatoes, lettuce and basil

2. Slice the tomatoes and avocado

3. Lightly toast the sourdough and brush one side of each piece with olive oil

4. Place the avocado slices on two pieces of the toast. Sprinkle with the garlic sea salt, sesame seeds and poppy seeds.

5. Layer tomato slices on the avocado and sprinkle with black pepper

6. Add basil, lettuce and top with the other slice of toast.

WHY IT’S HEALTHY

Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Avocados are a great source of dietary fiber and fantastic for your skin. In a recent study participants who reported eating any avocado during a 24 hour period were compared to all participants who reporting eating no avocado during that same time period. The avocado eaters had greater fiber intake (over 6 grams more for the day); greater potassium intake (439 milligrams more); greater vitamin K intake (57 micrograms more); and greater vitamin E intake (2.2 milligrams) than those who ate no avocado. Basil contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as IBS. It significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral. Sesame seeds have beneficial fibers called lignans which have been shown to have a cholesterol-lowering effect, and prevent high blood pressure. Sesamin has also been found to protect the liver from oxidative damage. Poppy seeds are another good source of fiber, and are a good source of manganese and calcium. They improve digestive health and amp up weight loss.

Triple S Scallops

Succulent, simple and seared. Triple S Scallops.

More than 80% protein, with few calories, scallops are a great source of magnesium and potassium. They also taste super yum simply seasoned and seared. A restaurant quality lunch or dinner prepared in minutes and served at the kitchen table!

WHAT’S IN IT

• 12 fresh sea scallops

• 1 T ghee

• 1 T avocado oil

• Sea salt

• Freshly ground black pepper

• Fresh parsley, chopped fine as garnish if desired

HOW TO MAKE IT

Rinse and pat scallops dry with paper towels. Season lightly with salt and pepper.

Add ghee and oil to a 12 to 14-inch saute pan. Heat on high. When fat begins to smoke, carefully place scallops into pan, leaving space between them. Sear the scallops for 1 1/2 - 2 minutes on each side. Their center should look translucent, while sides sport a thin, golden brown crust. Garnish with fresh parsley if desired and serve immediately.

WHY IT’S GOOD FOR YOU

Scallops are an excellent source of Vitamin B12 which is needed by our body to convert homocysteine (a chemical that can directly damage blood vessel walls) into other benign chemicals. High levels of homocysteine are associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack, and stroke. Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 statusIn addition to their B12, scallops are a good source of magnesium and potassium, two other nutrients that provide significant benefits for the cardiovascular system.

Sheet Pan Chicken Surprise

“What’s for dinner?” That question - asked daily for decades - almost always elicited the same response: a shrug of my shoulders and a cheerily expressed, “It’s a surprise!” Truth be told, what’s-for-dinner was often a surprise because planning dinner entailed calling an audible based on what was in the fridge, and how much time I had to make that fridge stuff into something delicious.

Enter Sheet Pan Suppers. Simple. Tasty. Healthy. And always surprising, because no two ever have to be the same! Combine chicken with whatever veggies you love - or have in the fridge. Toss in whatever herbs you’d like. And, if you cover the bottom of the sheet pan with parchment paper, clean up is Mary-Poppins-spit-spot-easy. Why didn’t someone think of this sooner?

WHAT’S IN IT

• Avocado oil

• Boneless organic chicken breasts, trimmed

• Favorite veggie combinations in chunk size, including: fingerling potatoes, onions, carrots, broccoli, parsnips, sweet potatoes, cauliflower, bell peppers, squash, brussel sprouts mushrooms, asparagus, green beans, eggplant, fennel, rutabaga

• Favorite herb combinations, cleaned and finely chopped, including: thyme, rosemary, parsley, chives, basil, savory, sage, oregano, mint

HOW TO MAKE IT

1. Preheat oven to 375°

2. Line a sheet pan with parchment paper. Place chicken breasts and veggies on parchment paper. Drizzle 3 tablespoons of avocado oil over ingredients. Sprinkle chicken and veggies with desired amount of salt, pepper and herbs.

3. Bake at 375° for 45 to 50 minutes until chicken is done (meat is white and juice is clear). Spoon any leftover pan drippings over chicken and serve.

   NOTE: Root vegetables (turnips, carrots, potatoes, rutabaga, parsnips) take longer to bake than chicken and less dense veggies like cauliflower, broccoli, string beans, mushrooms. Be sure to bake the root vegetables on the sheet pan for ten or fifteen minutes before carefully taking the pan out of the oven, and adding chicken and additional veggies. Add additional baking time to that noted in #3.

   Enjoy!

Lobster Lovester

Sure, you can live in Maine because the scenery is stunning, Portland is spectacular, and the beaches, coast, ocean are, well, beaches, coast and ocean. But the single best reason to live in Maine is that you can walk up to a food truck - just steps away from a lighthouse, and buy a lobster roll with meat caught from the sea only hours ago. For those of us who don’t live in Maine, pretending will have to do. Whip up one of these lobster sandwishes, close your eyes and listen for the sea as you take a bite of juicy lobster sweetness and spice. There are a zillion ways to season and dress lobster meat for rolls. Simple is best!

NOTE: 1 1/4 lb lobster, shelled = ¼ lb of meat.  5 lbs of lobster, shelled = 1 lb lobster meat.   

WHAT’S IN IT

• 1 1/2 pounds of cooked lobster meat, chunked in bite sized pieces

• 2 T organic mayonnaise

• 1 t lemon juice

• 1 t Penzeys Sunny Paris spice (or sub your favorite)

• ½ t celery seed

• 1 T chives, finely chopped

• Pinch of sea salt and pepper

• Sourdough rolls or bread, sliced and toasted

HOW TO MAKE IT

1.    In a small bowl, stir seasonings, herbs and lemon juice together with mayonnaise.

2. In a large bowl, combine chunked lobster meat with mayonnaise mixture. Refrigerate, covered, up to 2 hours.

3. Just before serving, heat a heavy skillet or griddle over medium heat until hot. Lightly brush outside of sourdough slices with ghee or avocado oil; transfer to skillet. Cook, turning once, until golden brown, about 60 seconds per side.

4. Spoon about 1/2 cup lobster mixture into each roll. Serve immediately.

 ENJOY!

Chicken & Chickpeas

WHAT’S IN IT

Dressing:

• ¼ cup extra virgin olive oil

• ¼ cup lemon juice

• 1 t honey (locally sourced, if possible)

• 1 t smoked paprika

• ½ t cumin

• ½ t salt

• ½ t pepper

• 1 small red onion, thinly sliced

• ¼ cup fresh mint, chopped

• 2 15 oz cans chickpeas, rinsed

Chicken:

• ½ cup almond flour

• 2 -4 T avocado oil or ghee

• 1 - 1½ pounds of organic, boneless, skinless chicken breast; trimmed, and cut or pounded (between 2 sheets of wax paper) into ½ inch thick breasts or tenders

HOW TO MAKE IT

1.      In a large bowl, whisk together olive oil, lemon juice, honey, paprika, cumin , salt and pepper. Set aside 3 T of dressing. Add chick peas, mint and onion to large bowl, and stir to combine with remaining dressing.

2.      Spread almond flour in shallow plate (pie plate works well!)  Coat each piece of chicken with flour, shaking off excess.

3.      Heat ghee or avocado oil in skillet to medium-high heat, until just smoking. Cook chicken in skillet, turning as needed, until both sides are browned and chicken is fully cooked (160 degrees). This should take about 6 minutes on each side.

4.      Spread chick pea salad on a serving platter. Transfer cooked chicken to platter, arranging pieces over salad.  Drizzle reserved dressing over chicken and serve.

WHY IT’S HEALTHY

Chickpeas help to boost digestion and keep blood sugar levels stable. They have high levels of iron, zinc, folate, phosphorus, and B vitamins and are a great source of folate which helps the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Capsaican, an ingredient in hot peppers that is used to make paprika, is know to support immune function. Paprika can help improve the health of your eyes and also has antioxidants that fight free radical damage.  Cumin aids digestion, boosts the immune system and promotes healthy skin.  Coriander can help control blood sugar, cholesterol and blood pressure.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion. 

Crispy Chick Pea Tacos

WHAT'S IN IT

• 1 can chickpeas - drain, rinse and dry

• 1 T avocado oil

• 1 T garlic powder

• 1 ½ t dried oregano

• 1/8 t cayenne pepper

• ¼ t red chili flake

• 1 T cumin

• 1 T coriander

• 1 t turmeric

• 1 t black pepper

• ½ t salt

• 1 avocado, diced

• 1 medium tomato, diced

• 4 green onions, diced

• ½ head romaine lettuce, diced

• ½ cup sliced black olives

• Cashew sour cream or sour cream

• Tortillas

HOW TO MAKE IT

1.    Combine spices in bowl. Set aside.

2.   Chop avocado, tomato, green onions, lettuce and olives.  Put in separate bowls to use as toppings.

3.    In skillet over med-high heat add coconut oil and heat until a chickpea dropped into it  sizzles (about 1-2 min).

4.    Add chickpeas. Stir to coat with oil.

5.    Sprinkle half of the spice mixture over chick peas, and cook 'til chickpeas brown on one side without burning - about 3 minutes. 

6.    Turn chickpeas. Add the rest of the spice mixture and cook another 2-3 minutes.

7.    Reduce heat to medium, stirring chickpeas. When they are golden brown in color, drain on paper towel and move to a serving dish.

8.    Serve with organic tortillas and toppings of your choice

 

WHY IT'S HEALTHY

Chickpeas help to boost digestion and keep blood sugar levels stable. They have high levels of iron, zinc, folate, phosphorus, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are a great source of folate which helps the body to effectively produce new cells as it plays a role in copying and synthesizing DNA.  Cumin aids digestion, boosts the immune system and promotes healthy skin.  Coriander can help control blood sugar, cholesterol and blood pressure.  Turmeric is a powerful anti-inflammatory.

 

Spaghetti Squash Bolognese

WHAT’S IN IT

• 1 spaghetti squash

• 2 cloves garlic

• 1 carrot

• 1 stalk celery

• 1 shallot

• 4 oz Brussel sprouts

• 2 small, ripe tomatoes, diced

• 2 T tomato paste

• 2 T chopped fresh basil

• ¼ t dried oregano (or 1 t fresh)

• ¼ t dried parsley (or 1 t fresh)

• 1 bay leaf

• Avocado oil

• Kosher salt and freshly ground black pepper to taste

• Beyond Beef Crumbles ½ - 1 lb(store locator online @ http://beyondmeat.com/store-locator )

• Parmesan shavings (optional)

HOW TO MAKE IT

1. Preheat oven to 375°F

2. Wash the spaghetti squash and slice off the stem at the top. Cut the squash in half lengthwise. Use a spoon to scrape out the seeds.

3. Rub avocado oil on the inner edges of the squash. Place each half face down on the baking sheet. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash).

4. Peel and mince the garlic and shallot. Small dice the carrot and celery.

5. Cut off and discard the stems of the brussel sprouts. Halve lengthwise and thinly slice crosswise.

6. After squash has cooked for 20 minutes, heat a drizzle of avocado oil on medium high in a large pan. Add the garlic, shallot, carrot and celery. Season with salt and pepper. Cook, stirring frequently for two minutes. Add the tomatoes, oregano, parsley, bay leaf and basil. Cook for 5 minutes. Add brussel sprouts and cook for two more minutes.

7. Add the tomato paste to the pan and cook, stirring frequently, for about two to three minutes, until dark and fragrant.  Remove bay leaf.

8. Add Beyond Beef crumbles and stir in until warmed, about two minutes.

9. Remove squash from oven and use fork to scrape “spaghetti” from shell to plates

10. Serve Bolognese on top of warm spaghetti squash and top with parmesan (optional)

*Note – to simplify recipe and reduce prep time, substitute a jar of organic marinara sauce in place of tomatoes and tomato paste.  This also tastes great over your favorite pasta or zucchini noodles which are easy to find in most supermarkets.

WHY IT’S HEALTHY

Substituting Beyond Beef crumbles for ground meat lowers the acid intake on your body and is much easier for your body to digest.  Spaghetti Squash contains vitamins A and C, which can help prevent free radical damage to cells. It is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function, and beta-carotene, lutein, and zeaxanthin, which are all linked to healthy vision and optimal eye health. Beta-carotene is beneficial for people with insulin resistance. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Brussel Sprouts have really high levels of vitamin K and C and help protect against free radical damage, Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - betacarotene, lutein, and zeaxanthin - which are all good for eye health. Celery can lower high cholesterol and inflammation and is super hydrating. Onions (shallot) are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. Also high in vitamin C, folate, biotin and calcium.

Pea Pesto

WHAT’S IN IT

§  2 cups basil, packed

§  ½ cup parsley

§  ½ cup cilantro

§  1/3 cup pine nuts

§  4 cloves garlic (or less if you prefer)

§  ½ cup olive oil

§  1 lemon, juiced

§  1 cup frozen peas

§  1/2 teaspoon salt/pepper (or more to taste)

 

HOW TO MAKE IT

1.      Put oil in high speed blender

2.      Add basil, parsley, cilantro, garlic, lemon juice and pine nuts.  Blend

3.      Add peas, salt and pepper.

4.      For thicker consistency add more peas or pine nuts. To thin, add 1 Tbl olive oil or lemon juice

5.      Optional: Add 1/4 cup pecorino romano or parmesan cheese, grated

6.      Spread onto a plate and top with grilled salmon, chicken or tofu. 

 

WHY IT’S HEALTHY

Basil contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as IBS. It significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral.  Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues. Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

ENJOY!