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

Easy Ginger Miso Soup

WHAT’S IN IT

Per person:

• 1 T white miso paste

• 1 t freshly grated ginger OR ½ tsp dried ginger

• ½ clove garlic (grated) OR pinch of dried garlic

• ½ sheet dried nori, cut into thin strips

• Small handful of dried organic shiitake mushrooms

HOW TO MAKE IT

1.     Bring a kettle of filtered water to the boil.

2.     Place miso, ginger, and garlic in a large mug.

3.     Fill the mug halfway with hot water and stir the mixture until the miso has dissolved.

4.     Add nori and mushrooms and fill the rest of the mug with hot water.

5.     Allow to steep for 10 minutes until the mushrooms can soften.

WHY IT’S HEALTHY

The fermentation process to create miso also produces beneficial probiotics which help improve digestion. Despite its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high-sodium foods can. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. 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. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. 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.

Hail Caesar Salad!

WHAT’S IN IT (serves 2)

• One head romaine lettuce

• 2 cups chopped kale  

• 2 radishes

• 2 piece of jicama

• 2 green onions

• 8-10 black pitted olives

• Microgreens of your choice (optional)

 Dressing:

• ½ cup unsalted raw cashews

• 2 t tahini

• 2 t Dijon mustard

• 1 t sea salt

• Freshly cracked pepper, to taste

Vegan Parmesan:

• 1 cup raw cashews

• ¼ cup nutritional yeast

• ½ t garlic powder

• ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

• Soak ½ cup of cashews for 3+ hours or overnight

• Rinse well

• Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

• Add more water to your desired consistency

• Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry the romaine and kale

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add significant nutrients to the salad)

WHY IT’s HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Kale is high in vitamins K, A, C and iron, and fantastic for skin health. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

Black Bean & Corn Salad

WHAT’S IN IT

• 1/2 cup minced red onion

• 2 medium cloves garlic

• 1 15 oz can black beans (BPA free lining)

•   1 cup frozen organic corn, thawed

•   1 large avocado

•   1/2 cup diced red bell pepper

•   2 T pumpkin seeds, coarsely chopped

•   1/4 cup chopped fresh cilantro

•   2 T extra virgin olive oil

•   3 T fresh lemon juice

•   Sea salt and black pepper to taste (optional 1/8 teaspoon cayenne pepper)

HOW TO MAKE IT

Drain and rinse black beans

Mince onions, quarter the tomatoes and dice the pepper

Press or finely chop the garlic cloves

Press garlic and let sit for at least 5 minutes to bring out the health-promoting benefits.

Mix all ingredients together and serve.

This salad will keep for a couple of days and gets more flavorful if you let it marinate for a while.

WHY IT’S HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber. One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. Organic corn is a good source of Vitamin C, magnesium, some B vitamins, and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. 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. 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. Black Beans ae a g

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. Lemons are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. 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

Inspired by The George Mateljan Foundation

Edamame Bean Salad

WHAT’S IN IT

• 1 can black beans (BPA free can)

• 1 can organic corn (BPA free can)

• 1 bag frozen shelled organic edamame

• 1 red onion, chopped

• 1 bunch cilantro, chopped

• 1 lime, juiced

• 1 T extra virgin olive oil

• Sea salt to taste
  

HOW TO MAKE IT

1. Boil the edamame for about 5-7 minutes and then rinse with cold water
2. Mix all ingredients and toss

WHY IT’S HEALTHY

One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. A 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. 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. 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. 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

 inspired by vegan food crazy

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

Hail Caesar!

WHAT’S IN IT

·       2 heads romaine lettuce

·       4 radishes

·       4 jicama sticks

·       4 green onions

·       10-12 black pitted olives

·       Microgreens of your choice (optional)

Dressing:

·       ½ cup unsalted raw cashews

·       2 t tahini

·       2 t Dijon mustard

·       1 t sea salt

·       Freshly cracked pepper, to taste

Vegan Parmesan:

·       1 cup raw cashews

·       ¼ cup nutritional yeast

·       ½ t garlic powder

·       ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

a.     Soak ½ cup of cashews for 3+ hours or overnight

b.     Rinse well

c.     Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

d.     Add more water to your desired consistency

e.     Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry one head romaine lettuce

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with a few spoonsfuls of the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add

       significant nutrients to the salad

WHY IT’S HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

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

 

The Perfect Baked Potato

Crispy on the outside and soft on the inside!

WHAT’S IN IT

•  7-9oz russet potatoes (1 per person)

• 1-2 T avocado oil

• 2 T sea salt

HOW TO MAKE IT

1.     Reheat oven to 450℉

2.     In a shallow bowl, mix salt with ½ cup of water

3.     With a fork prick each potato 3 times on each side

4.     Bathe potatoes in the salt water until moist

5.     Bake potatoes on the middle rack for 45 minutes

6.     Brush each potato with avocado oil and bake for 15 more minutes

7.     Season to your liking with sea salt, pepper, grass fed or vegan butter, fresh herbs, nutritional yeast, even our spiced salad topping

WHY IT’S HEALTHY

Potatoes can get a bad rap, but they provide plenty of antioxidants and nutrients. They are wonderful source of potassium, which is important for building strong bones and supporting heart health and provide about 20% of your daily needs of manganese which is important for bone and nerve health.  Potatoes are a good source of vitamin C, fiber and B vitamins. This recipe uses avocado oil because it is a healthy unrefined oil like extra virgin olive oil but it has a high smoke point – it can be safely used when cooking in temperatures of up to 500℉.

 

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.

Moo-less Mozzarella

WHAT’S IN IT                                                          

·       ¼ cup tahini

·       1 cup raw cashews

·       1/2 cup water (in addition to the water used for the brine and soaking cashews)

·       3 T tapioca flour

·       1 T nutritional yeast

·       1 ½ t apple cider vinegar

·       1 ¼ t himalayan or sea salt

·       ¼ t garlic powder

HOW TO MAKE IT                                                    

1.     Soak the cashews in a bowl of water for at least three hours, preferably overnight

2.     Fill a medium bowl with water and add ¼ t of the sea salt to create the brine, set aside

3.     Drain the cashews

4. Combine the cashews, remaining sea salt, and the rest of the ingredients in a high speed blender and blend until smooth 

5.     Heat a saucepan over high heat and once the pan is warm, pour in the blended ingredients

6.     Stir, stir, stir - keep stirring until the cheese comes together in a ball (about 5 minutes)

7.     Remove the cheese from the heat

8.     Dip your fingers in water and grab enough of the mozzarella to form into a ball – there should be enough mozzarella to make three or four smaller balls.  Put each ball in the brine

9.     Store the mozzarella balls (in brine) in the refrigerator until ready to use 

WHY IT’S HEALTHY                                                         

A small handful of cashews provide half your daily copper needs.  Copper plays a role in many processes including iron utilization, elimination of free radicals, and development of bone and connective tissue, and the production of the skin. A study published in the British Journal of Nutrition found that people consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease. Tahini is made from ground sesame seeds which contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage.

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.

Applesauce

SWEET! It’s apple season. We buy so many apples, it’s practically impossible to eat them all. If apples on your counter or in your fridge are beginning to wrinkle, soften and resemble the old lady down the block, take a few minutes to transform them from aging apples to applesauce. Be sure to make enough for leftovers, because once you discover how easy and fast it is to make fresh applesauce, you’ll be wishing apple season never ends. Bonus? The house smells like apple pie!

NOTE: Combine tart Granny Smith apples with a mixture of McIntosh, Fuji, Cortland, Gala, or Jonathan apples for a sweet applesauce that doesn’t need sugar!

WHAT’S IN IT

• 6 - 8 fresh apples peeled, cored and chopped into chunks

• 3/4 - 1 cup organic apple cider or water

• 1 t ground ceylon cinnamon

• pinch nutmeg or cloves

HOW TO MAKE IT

1. In a medium saucepan, combine apples and water.

2. Cover and bring to a low boil.

3. Reduce heat to medium low and simmer for approximately 15 minutes, stirring occasionally. If mixture is too thick, add a smidge of liquid.

4. Add cinnamon, nutmeg and/or cloves, and cook until the mixture has softened - 10 or 15 minutes. Cool, then mash with a potato masher or fork until desired consistency.

WHY IT’S HEALTHY

Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection, and are a good source of daily fiber. Cinnamon has anti-inflammatory, antioxidant, antimicrobial, immune-boosting, and heart-protecting properties. Cloves have high amounts of antioxidants, are anti-inflammatory and anti-bacterial (can help with oral diseases like gingivitis) and help digestion.

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.