Virtual Wellness

Cooking Class Recipes

Sweet & Spicy Cucumbers

Servings 2

Ingredients
  

  • 1 cucumber halved and sliced
  • 1/4 cup rice vinegar
  • 1/2 tsp sea salt
  • 1 tsp coconut sugar or honey
  • pinch red pepper flakes optional

Instructions
 

  • Mix all ingredients in a bowl, cover and refrigerate for 30-60 minutes.

Peanut Sauce Chicken

Servings 5

Equipment

  • Instant Pot

Ingredients
  

  • 1.5 lb chicken breast best if cubed
  • 3 cloves garlic minced
  • 1 Tbls chopped ginger or ginger paste
  • 3 Tbls tamari sauce
  • 1 Tbls apple cider vinegar
  • 2 Tbls lime juice
  • 1/2 cup natural creamy peanut butter
  • 1 Tbls honey or coconut sugar optional
  • 1 Tbls hot sauce (like Sriracha) optional
  • crunched peanuts, cilantro, lime juice, green onions optional toppings

Instructions
 

  • Place chicken into Instant Pot.
  • Mix together 1 cup coconut milk and all remaining ingredients and pour over chicken, turning to coat.
  • Seal lid and set on high for 8 minutes and let naturally release.
  • Use 2 large forks or tongs to shred chicken and stir in more coconut milk or seasonings for desired consistency and flavor.
  • Serve over quinoa, another grain, zoodles or cauliflower rice along with toppings.

Notes

  • Slow Cooker version: cook everything on low for 4-5 hours.
  • Stove Top version: cube chicken first, then simmer everything in covered skillet for 10-15 minutes.
  • Freezes well up to 3 months.

Cheese Pizza Kale Chips

Servings 4

Ingredients
  

  • 1 bunch kale
  • 3 Tbls avocado oil
  • 2 tsp pizza seasoning
  • 1 Tbls nutritional yeast
  • sea salt & red pepper flakes to taste

Instructions
 

  • preheat oven to 250 degrees F. Convection makes for the crispiest chip.
  • Tear washed and dried kale into small pieces and add to a large mixing bowl.
  • Add oil and use hands to thoroughly massage the leaves. Add seasonings and mix again so kale is well coated.
  • Spread evenly over 1-2 baking sheet so all leaves are in 1 layer.
  • Bake for 15 minutes, lightly toss and bake another 10-15 minutes or until desired crispiness.
  • Let cool to crisp even more.

Cassava Tortilla Chips

Ingredients
  

  • 1.5 cups cassava flour
  • 1/2 tsp sea salt
  • 1/4 cup avocado oil or melted coconut oil
  • 3/4 cup warm water
  • avocado oil spray
  • cumin, chili powder, lime juice, garlic, onion powder, cinnamon & coconut sugar optional flavorings

Instructions
 

  • Preheat oven to 400 degrees F
  • In a large bowl whisk together cassava flour and salt.
  • Add oil and warm water and use your hands to knead into a dough that sticks together but is not too sticky or liquidy. If too dry, add water 1 Tbls at a time.
  • Roll dough into a log and cut into 6 equal pieces. Roll each piece into a ball and place between 2 pieces of wax or parchment paper.
  • Use your hands, a rolling pin or tortilla press to press ball flat into the shape of a tortilla about 1/8" thick.
  • Heat a dry skillet over medium heat and cook each tortilla 1-2 minutes per side. Let cool slightly and use a pizza cutter to slice into chips.
  • Place chips on parchment-lined baking sheet and spray with oil on both sides. Sprinkle with sea salt or other preferred flavorings and bake for 15 minutes, flipping chips halfway through.

Notes

Chips will keep in a sealed container at room temperature for 3-4 days.

Super Green Juice

Servings 1

Equipment

  • high powered blender

Ingredients
  

  • 1 orange Juiced
  • 1/2 cucumber diced
  • 1 cup parsley
  • 4 cups spinach or kale
  • 1 Tbls ginger
  • 1 lemon juiced
  • ice cubes

Instructions
 

  • Blend everything in a high powered blender until smooth.
  • Use a nut milk bag, cheesecloth or sieve to strain out pulp.

Healthy Hot Cocoa

Servings 1

Ingredients
  

  • 1 Tbls cocoa powder
  • 1/2 tsp cinnamon
  • 1/4 tsp dried ginger
  • 1/4 tsp turmeric
  • 1 tsp raw honey or coconut nectar
  • 1/2 cup boiling water
  • 1/2 cup warmed coconut milk, oat milk or almond milk

Instructions
 

  • Mix cocoa and spices into a mug,
  • Pour in boiling water, stir in sweetener and whisk to combine.
  • Pour warmed milk to fill the mug.
  • Finish with sprinkle of nutmeg or chili powder for fun!

Notes

  • Use Stevia or Monkfruit for no glycemic effect.
  • Add 1 scoop collagen protein powder for a more balanced hot cocoa meal.
  • Freeze 1/2 in ice cubes, chill the rest and blend once cubes are frozen for an iced cocoa frappe!

 

Coconut Ice Cream w/ Chocolate Tahini Sauce

Servings 4

Ingredients
  

  • 1 can coconut milk full fat
  • 1/3 cup coconut nectar or honey
  • 2 tsp vanilla
  • 2 tsp lemon juice
  • 1 banana
  • 3 Tbls unsweetened shredded coconut

Chocolate Tahini Sauce

  • 1/2 cup tahini warmed slightly so you can stir it
  • 1/4 cup warm water or more
  • 2 Tbls honey or coconut nectar
  • 1/2 tsp sea salt
  • 1/2 tsp vanilla
  • 2 Tbls cocoa powder

Instructions
 

  • Blend all ingredients in a food processor until smooth.
  • Scoop 1/2 of the blend into ice cube trays and freeze. Scoop the other 1/2 into a bowl and refrigerate.
  • When ready to eat, blend frozen cubes and chilled mixture in a food processor or blender until creamy. Add favorite toppings and enjoy!

Chocolate Tahini Sauce

  • Whisk together all ingredients until smooth, adding small amounts of more warm water as needed to desired consistency.

Notes

  • Make it chocolate: add 3 Tbls, cocoa powder.
  • Make it fruity: add 3 Tbls. favorite berry.
  • Leftovers will keep about 2 weeks in the freezer before turning icy.

Chocolate Chip Froyo Sandwiches

Servings 6

Ingredients
  

  • 3 bananas
  • 2 eggs
  • 2 cups almond butter
  • 2 8oz containers Greek yogurt (vanilla, honey or favorite flavor)
  • 1 bag chocolate chunks

Instructions
 

  • Blend yogurt with 1 banana in blender until smooth. Scoop into a freezer-safe container and freeze for at least 2 hours to be scoopable.
  • Preheat oven to 350 degrees F.
  • Mix together 2 remaining bananas, almond butter, eggs, 1/2 bag chocolate chunks until smooth and sticky. Scoop out large spoonfuls onto parchment-lined baking sheet and use spoon to smooth into large flat circles. Bake for 15 minutes and let cool.
  • While cookies cool and yogurt thaws a bit, coarsely chop remaining chocolate chunks.
  • Scoop large amount of yogurt into half of the cookies on the back, flat side. Smash it down with the other cookies to make sandwiches.
  • Roll edges in chopped chocolate, place in a container and freeze at least an hour until ready to eat!

Vegetarian Enchilada Casserole

Servings 8

Ingredients
  

Casserole

  • 1-2 Tbls avocado oil
  • 2 bell peppers, diced
  • 2 zucchini, diced
  • 1 onion, diced
  • 1 Tbls taco seasoning
  • 1 can black or pinto beans, drained
  • 1 box Abbot's Butcher Vegan Chorizo optional
  • 1 jar Siete Cashew Queso Spicy Blanco
  • 3 cups enchilada sauce
  • 6 corn tortillas, halved
  • 1/2 cup mozzarella or feta cheese optional
  • cilantro, radish slices, avocado toppings

Enchilada Sauce

  • 28 oz can tomato puree
  • 1/4 cup vegetable broth
  • 1-3 Tbls tomato paste
  • 1 Tbls chili powder
  • 1 tsp cayenne pepper
  • 1 Tbls garlic powder
  • 1 Tbls cumin
  • 2 tsp onion powder

Instructions
 

  • Saute zucchini, onion and bell pepper in avocado oil until soft. Mix in taco seasoning.
  • Set oven to 375 degrees F. In a large bowl, mix together sauteed vegetables, beans, chorizo and cashew queso.
  • In a small pot, whisk together all sauce ingredients, starting with just 1 Tbls tomato paste. Let simmer for 5-10 minutes to thicken, adding more tomato paste if you desire it to be thicker. Let simmer until desired thickness is reached.
  • In a greased 9x11" casserole dish, pour in just about 1/2 cup enchilada sauce to cover bottom of dish. Lay 1/2 of tortilla halves to cover bottom, then layer vegetable mix, then sauce. Repeat another layer of tortillas, vegetable mix, sauce. Add cheese topping if desired.
  • Cover dish with aluminum foil and bake for 20 minutes. Remove foil and bake another 10-15 minutes until bubbly.
  • Serve with desired toppings.

Notes

  • As an alternative to chopping and sauteing vegetables, defrost a bag of frozen bell peppers and a bag of frozen spinach and simply mix with taco seasoning.
  • For a lower carb, paleo version, use a vegetable peeler to create long ribbons of zucchini and layer these instead of tortillas. You may also substitute ground turkey or beef for the vegan chorizo.

Avocado-Cilantro Sauce Zoodles

Servings 4

Ingredients
  

  • 3-4 medium zucchini, spiralized or 1 large container of zoodles
  • 2 avocados
  • 1 lime, juiced
  • 1 cup cilantro, chopped
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 2-3 Tbls nutritional yeast
  • 1/4 cup olive oil or broth or water for lower fat
  • salt & pepper to taste

Instructions
 

  • Add everything except the zoodles to a food processor and blend until pureed. Add water 1 Tbls at a time if thinner consistency is desired.
  • Heat a large saute pan over medium heat. Toss zoodles for 3-4 minutes just to soften, but do not cook to mushy consistency.
  • Toss cooked zoodles with avocado-cilantro sauce and top with additional cilantro.

Notes

  • Serve under shredded pork or as a side to grilled meat or fish.
  • Also delicious mixed with black beans for a complete vegetarian meal.
  • Optional veggie mix-ins: tomatoes, sun-dried tomatoes, diced bell pepper, jalapeno.

Chickpea Breakfast Berry Bars

Servings 6

Ingredients
  

  • 1/2 cup oats divided
  • 1 can chickpeas drained & rinsed
  • 1/4 cup ground flaxseed
  • 1/2 cup nut butter
  • 2-3 Tbls coconut nectar or raw honey or allulose
  • 1 egg
  • 1 tsp vanilla
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1 cup blueberries divided

Instructions
 

  • In a food processor, pulse 1/4 cup oats until fine. Add chickpeas, flax, nut butter, sweetener, egg, vanilla, baking soda & baking powder and pulse until it is a thick batter.
  • Transfer to a bowl and stir in remaining oats and 1/2 cup blueberries.
  • Spread onto a parchment-lined square baking pan and sprinkle with remaining blueberries
  • Bake at 350 degrees F for 25-30 minutes.

Notes

  • Amp up the protein even more by adding 2-3 scoops protein powder to the batter.
  • Use any berries or fruit you like! You could also add some chopped walnuts to the mix!
  • Bars are delicious on their own but would also be great topped with Greek yogurt or coconut flakes or chia-berry sauce.

Nutty Carrot Fries w/ Curry Dip

Ingredients
  

  • 4 large carrots, cut into "fries"
  • 1/2 cup hemp seeds
  • 1/2 cup crushed walnuts or pepitas or sunflower seeds
  • 3 Tbls nutritional yeast
  • 1 Tbls dried basil
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 cup oat or almond flour
  • 2 eggs, whisked

Curry Dip

  • 1/2 cup plain Greek yogurt
  • 2 Tbls olive oil
  • 1 tsp curry powder
  • 1/2 tsp cumin
  • 1/4 tsp smoked paprika
  • dash sea salt & black pepper
  • 1-3 Tbls lemon juice
  • 1 tsp coconut nectar optional

Instructions
 

  • Heat oven to 350 degrees F. Line a baking tray with parchment paper.
  • Whisk together hemp seeds, nuts/seeds, nutritional yeast, herbs and sea salt. Option to pulse in food processor or leave whole. Put mixture in a shallow dish.
  • Pour whisked egg into a separate shallow dish and flour into a 3rd shallow dish.
  • One carrot at a time, dip into egg, then flour, then egg, then nut-seed mixture and lay on baking tray. Bake for 20 minutes, then flip and bake another 10-20 minutes depending on how crispy you like them.
  • While carrots bake, stir together dip ingredients. Serve with baked carrots.

Notes

  • Sprinkle with fresh cilantro or basil to serve.
  • Use any nuts or seeds you like.
  • If you run out of whisked egg, simply whisk more OR use avocado oil instead.
  • Will keep 2-3 days in the fridge but will lose crispiness. Soft leftovers are delicious on a salad or in a leftover bowl medley.

Lentil Burgers

Ingredients
  

  • 1 cup cooked or canned lentils
  • 1/2 cup chickpea breadcrumbs or finely chopped nuts
  • 1 tsp garlic powder
  • 1 tsp Italian herbs
  • 1 egg whisked
  • 2 Tbls avocado oil
  • Pinch cayenne or paprika
  • cilantro to garnish

Instructions
 

  • Mix all ingredients except for oil in a bowl. Option to pulse in the food processor for a smoother consistency.
  • Form into patties. Heat oil in a pan over medium heat. Cook burgers for 2-3 minutes per side.

Herbed Potato Salad

Servings 6

Ingredients
  

  • 2 lbs red potatoes sliced into 1/4" rounds
  • 1/4 cup olive oil
  • 1/3 cup parsley chopped
  • 1/3 cup green onions chopped
  • 2 tsp Dijon mustard
  • 2 Tbls lemon juice
  • 2 cloves garlic minced
  • 3 stalks celery diced
  • 3 hard boiled eggs chopped (optional)
  • sea salt & pepper to taste

Instructions
 

  • Place potato slices in a large pot and cover with water. Bring to a boil, then reduce heat to simmer for 5-6 minutes.
  • Reserve 1/4 cup cooking water & drain potatoes. Add them to a large mixing bowl.
  • Combine oil, 1/2 of the parsley, 1/2 of the green onions, lemon juice, Dijon mustard, garlic and ground pepper in a food processor and pulse. Add reserved cooking water and process until just blended.
  • Drizzle the potatoes with olive oil mixture a little at a time, allowing time for the potatoes to soak it up. Add celery and remaining herbs and eggs if using.

Notes

  • Use broth instead of cooking water for more savory flavor.
  • If making in advance, prepare the potatoes, let cool and chill in the refrigerator over night. This also lowers the glycemic index of the potatoes.

Cucumber Spritzer

Servings 2

Ingredients
  

  • 8 cucumber slices
  • 8 basil leaves
  • 2 cans lime sparkling water
  • 2-4 Tbls lime juice

Instructions
 

  • Muddle cucumber and basil in lime juice in 2 glasses.
  • Add sparkling water on top and garnish with basil and slice of cucumber.

Power Balls

Ingredients
  

  • 1 cup dry roasted cashews or any favorite roasted nut
  • 1/2 cup sunflower seeds
  • 1/2 cup pepitas
  • 1 cup unsweetened coconut flakes
  • 2 cups pitted, packed dates
  • 1/2 tsp sea salt
  • 1 tsp cinnamon or mix of cinnamon, nutmeg & cardamom

Instructions
 

  • Blend everything in a food processor, roll into bite-sized balls and either refrigerate 1 week or freeze 4-6 months.

Notes

  • If dates are hard, soak them in hot water for 15 minutes.
  • If you still have chunks of nuts and you don't like them, soak nuts in hot water for 30-60 minutes.
  • Make it pumpkin! Add 1/3 cup pumpkin puree and use 1 tsp. pumpkin pie spice instead of just cinnamon. Pecans and walnuts are great to use instead of cashews for pumpkin flavor as well.

Pumpkin Spice Milk

Ingredients
  

  • 2 cups unsweetened milk or alternative milk
  • 3/4 cup pumpkin puree NOT pumpkin pie puree
  • 1-2 tsp pumpkin pie spice
  • 2 dates, soaked in hot water or 1 Tbls. coconut nectar

Instructions
 

  • Blend all ingredients in a blender. Keep 1 week in the refrigerator and give a little shake before using as some of the spices settle on the bottom.

Notes

Ideas for Use:
  • Chia pudding
  • Overnight oats
  • Froth it into coffee or chai tea for a pumpkin latte!

Ultimate Pesto

Ingredients
  

  • 1 bunch basil
  • 1 cup arugula
  • 4 Tbls. lemon juice
  • 1/4 cup tahini
  • 2 Tbls. miso paste
  • 2-3 cloves minced garlic
  • 1/4 cup walnuts
  • 1/4 cup nutritional yeast
  • 1/2 cup broth or water just to thin to desired consistency

Instructions
 

  • Blend everything in a high powered blender or food processor until pureed.
  • Add 1-2 Tbls water or broth at a time and blend until desired consistency.
  • Use within 5 days or freeze.

Notes

  • Use 1/2 bunch cilantro and 1/2 bunch basil for a flavor twist. Also could swap lime juice for lemon.
  • Use any greens instead of arugula.
  • Miso is optional. If you do not use it, add 1-2 tsp. sea salt.
  • Freeze in ice cube trays for fast defrosting.

Sweet Potato Savory Pancakes

Servings 6 pancakes

Ingredients
  

  • 1/2 cup pureed sweet potato
  • 2 eggs
  • 1/2 tsp each cinnamon, cumin, garlic
  • 1 Tbls chopped green onions
  • 1 Tbls coconut or avocado oil for cooking (or spray)

Instructions
 

  • Whisk all ingredients together.
  • Heat oiled fry pan over medium heat, scoop 1/8 cup of batter into pancake rounds & cook 1-3 minutes per side until golden brown.
  • Get creative with toppings: melted ghee & roasted fennel, sprinkle feta or goat cheese, roasted vegetables with over-easy egg.

Notes

  • Make it sweet instead of savory by eliminating savory spices and green onion and using 1/2 tsp. each cinnamon and pumpkin pie spice. Top with dollop Greek yogurt or ricotta with crushed walnuts.
  • Make this pumpkin by swapping out pureed sweet potato for pureed pumpkin.

Fall Mug Muffin

Servings 1

Ingredients
  

  • 1/4 cup almond meal
  • 2 Tbls unsweetened fine coconut flakes (or coconut flour)
  • 1/4 tsp baking powder
  • 1/2-1 tsp pumpkin pie spice
  • 1/8 tsp ground ginger
  • 1 Tbls crushed walnuts or pecans
  • 1/2 tsp coconut nectar
  • 1 Tbls pumpkin or sweet potato puree
  • 1/4 cup favorite milk
  • ricotta or Greek yogurt & nuts to serve

Instructions
 

  • Whisk everything together in a microwave-safe mug. Cover and microwave for 2-3 minutes.
  • Be careful pulling hot mug out of the microwave, let cool slightly and top with favorite toppings.

Notes

  • Other fun mix-ins or toppings: chocolate chips, cacao nibs, cinnamon-roasted pepitas.

Thai Noodle Salad w/ Ginger Sesame Tofu

Servings 4

Ingredients
  

  • 1 box hearts of palm pasta or 6oz rice noodles or soba noodles
  • 4 cups mix of shredded carrots, cabbage & radish
  • 1/2 cucumber or bell pepper, thinly sliced
  • 3-4 scallions, thinly sliced
  • 1/2 bunch cilantro, chopped
  • 1/2 cup chopped peanuts optional for topping

Peanut Sauce Dressing

  • 1-2 tsp minced ginger
  • 1 clove minced garlic
  • 1/2 cup peanut or almond butter
  • 3 Tbls lime juice
  • 2 Tbls tamari sauce
  • 2 Tbls honey or coconut nectar
  • 2 Tbls sesame oil or water or broth for less fat
  • 1/2 -1 tsp hot sauce or cayenne optional

Ginger Sesame Tofu

  • 16 oz firm or extra firm tofu
  • 2 Tbls sesame oil
  • 3 Tbls tamari
  • 1 Tbls miso paste
  • 1 Tbls minced ginger
  • 1 clove minced garlic
  • 1 Tbls rice vinegar
  • 1 Tbls sesame seeds

Instructions
 

  • Prepare noodles according to package. If cooking soba or rice noodles, let cool.
  • Preheat oven to 400F. Drain and press tofu to squeeze out as much water as possible in between clean dish towel or paper towels. Cut into cubes, rectangles or squares and place in a shallow dish.
  • Prepare tofu marinade by whisking together all ingredients and pour over tofu. Ideally, let marinate 30 minutes, tossing a few times. Can marinate overnight.
  • When ready to bake, pour tofu onto parchment lined baking sheet and coat with any remaining marinade. Bake for 30-50 minutes, depending how crispy you like them.
  • Meanwhile, prepare the peanut sauce dressing by whisking together all ingredients. May need to microwave peanut butter for 30 seconds if solidified.
  • Prepare salad by tossing cold noodles with all veggies, then tossing with peanut sauce dressing. Top with baked tofu and extra cilantro, green onions or chopped peanuts to serve.

Notes

  • Feel free to modify and use any protein instead of tofu. Shredded chicken, sauteed shrimp or grilled flank steak are also delicious on this salad.
  • This salad is easily modifiable with whatever veggies you have around.
  • Cabbage, carrots and radish are hearty and will stay good even after tossed with dressing for about a day so feel free to use leftovers for lunch!

Creamy Herbed Spaghetti Squash w/ Meatballs

Servings 6

Ingredients
  

  • 1 spaghetti squash
  • avocado oil
  • 1 container Trader Joe's Herbed Tahini Sauce or 1 jar pesto or homemade tahini sauce
  • 1 lb ground beef or turkey, chicken or pork
  • 1/4 lb ground liver or heart optional
  • 1 egg, whisked
  • 1/3 cup blanced almond flour or breadcrumbs
  • 2 cloves minced garlic
  • 1/4 large onion, diced or 1 shallot
  • 1/2 bunch basil, finely chopped plus extra for garnish
  • sun-dried tomatoes

Instructions
 

  • Preheat oven to 400 F. Cut spaghetti squash length-wise and scoop out seeds.
  • Line 2 baking sheets with foil or parchment paper. Rub all sides of cut squash halves with oil and place both halves, cut side down on one baking sheet. Set aside
  • In a large bowl, mix together meat, liver, egg, almond meal, garlic, onion and basil. Form balls and place on other prepared baking sheet.
  • Place both baking sheets on separate racks in the oven and bake for 25 minutes. Remove rack with the meatballs. Test squash buy poking with a fork and it it does not poke through easily, allow squash to cook another 5-10 minutes.
  • Let squash cool 5 minutes so it is cool enough to handle. May need to wear an oven mitt. Use a fork to scrape out the insides into a bowl. Toss with about 3/4 of the Herbed Tahini Sauce and a handful of sun-dried tomatoes.
  • Serve creamy spaghetti squash on a plate and top with meatballs, more sun-dried tomatoes and basil. Finish with sea salt and black pepper and drizzle more tahini sauce.

Notes

  • Get creative with the meatball or squash mixins. Saute onion or shallot with spinach, kale &/or mushrooms to make them more nutrient-dense. Or add sauteed veggies to the spaghetti squash.
  • If the herbed tahini sauce is too potent of a flavor, stir it with some canned tomatoes to dilute.

Seedy Morning Toast Bread

Servings 1 loaf

Ingredients
  

  • 1/2 cup cashew cream* or plain yogurt
  • 1 Tbls apple cider vinegar
  • 2 1/2 cups almond flour
  • 1/4 cup pepitas
  • 1/4 cup sunflower seeds
  • 1/4 cup chia seeds
  • 1/4 cup arrowroot starch
  • 2 1/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/2 tsp sea salt divided
  • 3 eggs
  • 2 Tbls olive oil
  • 1 Tbls coconut nectar optional
  • 2 Tbls sesame seeds

Instructions
 

  • Preheat oven to 325F.
  • Mix together cashew cream & apple cider vinegar. Set aside.
  • Mix together almond flour, sunflower seeds, chia seeds, arrowroot, baking powder, baking soda & 1/2 tsp salt.
  • Whisk eggs, oil and nectar into cashew cream mix. Mix wet & dry ingredients together, stirring to eliminate lumps.
  • Pour into a greased loaf pan, smooth out the top and sprinkle with sesame seeds and remaining 1 tsp salt. Bake for 45-50min until toothpick comes out clean. Let cool before slicing.

Notes

  • Cashew cream: soak 1/2 cup cashews in water overnight. Drain and blend in high speed blender with 1 cup water. Use 1/2 cup of this mix for the recipe and use any remaining for a spread.
  • Can also pulse seeds with almond meal for less chunky texture.
  • Freezes great! Slice, place parchment paper between slices and put in Ziploc to freeze.
  • Best toasted in the broiler and topped with either ricotta or avocado. Slightly crumbly texture.

Pumpkin Pie Smoothie

Servings 2

Ingredients
  

  • 1 banana fresh or frozen
  • 1/2 can pumpkin puree
  • 2 Tbls almond butter
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla
  • 1 serving protein powder
  • 1/2 cup cauliflower rice or diced zucchini
  • 1/2 cup plain kefir
  • water or almond milk to thin to desired consistency

Instructions
 

  • Puree all ingredients in a blender until smooth.

Notes

  • Also delicious frozen into popsicles.
  • Mix with oats or chia for overnight oats.
  • Add some sweetener and no extra thinning liquid to create more of a pudding. Top with candied pecans or mug muffin bits or granola.

Creamy Golden Mushroom Soup

Ingredients
  

  • 2 Tbls avocado oil or ghee or coconut oil
  • 1/2 red onion, diced or fennel
  • 3 celery stalks, diced
  • 3 carrots, diced
  • 4 cups chopped mushrooms ideally Asian mushrooms such as maitake, shittake, portobello, oyster...
  • 1 Tbls turmeric
  • 3 cups bone broth or vegetable broth
  • 3 cups water
  • 1/2 cup cashews, soaked in water overnight
  • 1/3 cup miso paste
  • tamari, cilantro & hot sauce to serve

Instructions
 

  • Heat oil in a large stockpot and add onion, cooking 2-3 minutes until translucent.
  • Add carrots, celery, mushrooms, turmeric, broth and water. Cover, bring to boil and simmer 30 minutes.
  • Remove 2 cups of soup liquid and pour into large bowl. Add soaked cashews and miso paste and blend with an immersion blender until creamy.
  • Use immersion blender to blend remaining soup in the stockpot. Add cashew-miso blend and stir well. Serve with garnish.

Notes

  • Can use a blender instead of an immersion blender but make sure ingredients are not piping hot to prevent explosion.
  • Top with crunchy tempeh or pepitas for more crunch!

Crunchy Tempeh

Servings -25

Ingredients
  

  • 8oz pkg tempeh, cubed
  • 1/4 cup balsamic vinegar
  • 1/4 cup avocado oil
  • 2 Tbls tamari
  • 1 Tbls date syrup
  • 1 tsp thyme
  • 1 tsp garlic powder

Instructions
 

  • Stir together all ingredients in a covered bowl to marinate overnight.
  • When ready to cook heat oven to 350 and spread marinated tempeh over a lined baking tray. Keep any remaining marinade.
  • Bake 20 minutes. Pour remaining marinade over tempeh, stir and bake another 10-20 minutes to desired crispiness.

Immune Boosting Bone Broth

Ingredients
  

  • 1 lb bones I prefer at least 1/2 marrow bone for collagen & glycine
  • 4-6 cups chopped vegetables utilize off-cuts, like broccoli stalks & onion skins
  • 1/2 onion chopped
  • 2-4 cloves garlic
  • 1 piece konbu seaweed
  • 2-3 Tbls. mushroom powder chaga, shittake, maitake, lion's mane or oyster
  • 1 Tbls each oregano, turmeric, other Italian herbs, sea salt, pepper
  • 2 bay leaves
  • splash apple cider vinegar
  • water to fill

Instructions
 

  • Place bones in crockpot. Add a splash apple cider vinegar and add remaining ingredients.
  • Cover everything with water to fill crockpot. Cover and cook on low for 20 hours.
  • Strain using a sieve and bowl. Store in glass jars or freeze in ice cubes.

Notes

  • Use fresh or frozen vegetables and fresh or dried mushrooms if desired.
  • Feel free to play with herbs.
  • Use any bones you have, ideally some with meat on it. Searing first can bring out extra flavor.
  • Uses: soup, sipping, cooking liquid for veggies or rice, thinning liquid for marinades or dressings.

Veggie-Packed Chili

Equipment

  • Instant Pot

Ingredients
  

  • 1/2 fennel, diced
  • 1 lb ground beef or bison or turkey
  • 1 Tbls each cumin, smoked paprika, garlic powder, oregano, onion powder, sea salt
  • 1-3 tsp chili powder optional
  • 1 can kidney beans drained & rinsed
  • 1 bag pre-cut butternut squash
  • 1/2 head cauliflower, diced
  • 1/2 zucchini, diced
  • 1 can fire-roasted diced tomatoes
  • 1/2 can butternut squash or pumpkin puree
  • 2 cups bone broth
  • Toppings: pepperjack or pamesan cheese, avocado, green onions or cilantro

Instructions
 

  • Put Instant Pot on saute and cook onions and ground beef 3-5 minutes until browned. Add seasonings and cook another minute.
  • Turn off saute, add remaining ingredients and cover. Seal and cook on high pressure 10 minutes, letting natural release for 5-10 minutes before force-releasing.
  • Add more broth to thin or use an immersion blender to thicken.

Notes

  • Can be done in crockpot on low for 4-6 hours.

Microwave Paleo English Muffin

Servings 1

Ingredients
  

  • 3 Tbls coconut flour
  • 1/4 tsp baking soda
  • 1/8 tsp sea salt
  • 1 egg
  • 2 Tbls water or favorite milk
  • Avocado or olive oil spray

Instructions
 

  • Whisk together all ingredients except spray in a small bowl.
  • Spray a ramekin to grease it and pour batter in. Cover and microwave for 1.5 - 2minutes until English muffin is fully cooked.
  • remove from ramekin, slice and toast when ready to eat.

Notes

  • Almond flour can be used instead of coconut, it will just be a bit drier. Can add 1 tsp olive oil to add moisture.
  • Add seasonings if you like, such as Bagel seasoning or Italian herbs.
  • Add dash cinnamon, honey and raisins for a Cinnamon Raisin English muffin.
  • If making ahead of time, tightly wrap and refrigerate before toasting.
  • If batch cooking, make them one at a time rather than doubling or tripling the recipe and dividing.

Easy Mashed Cauliflower

Servings 2

Ingredients
  

  • 1 head cauliflower, chopped into florets or 1 large bag riced cauliflower
  • 3-4 Tbls grass-fed butter
  • splash milk
  • 1 tsp sea salt
  • 1 tsp ground pepper
  • 1 tsp thyme or rosemary

Instructions
 

  • Set steamer basket into a large pot, add water to bottom of steamer basket and set over high heat to boil.
  • Once boiling, add cauliflower, cover and let steam 5 minutes until very soft.
  • Transfer cauliflower to a mixing bowl and add butter, seasonings and splash milk. Use hand mixer to blend to desired consistency.

Notes

  • Can use a blender instead of hand mixer but you will have less control over consistency.
  • Feel free to add in 1-2 steamed yukon gold potatoes for a denser mash.
  • Think outside the box for using this. Mashed cauliflower makes a great topping for shepherd's pie or substitute for creamy polenta as a higher nutrient-dense option for a creamy base to sautéed veggies and a yummy sauce.

Mushroom Gravy

Servings 4 cups

Ingredients
  

  • 1 lb any mushrooms, chopped
  • 4 Tbls avocado oil
  • 1/2 cup scallions
  • 2 cloves garlic minced
  • 3 Tbls flour
  • 2 cups broth
  • 1 cup wine or water
  • 2 Tbls tomato paste OR tamari
  • 2 Tbls parsley
  • salt & pepper to taste

Instructions
 

  • In a saucepan, heat 2 Tbls oil, add mushrooms and saute 5-8 minutes until softened. Remove and set aside.
  • Heat remaining oil and add scallions and garlic. Saute 4-5 minutes until softened.
  • Gradually stir in flour and broth & wine, little bits at a time to thicken and create volume.
  • When it is the consistency you like, add mushrooms and remaining ingredients back in. Serve as is for a chunky gravy or puree for smooth.

Notes

  • Use tomato paste for more of a fresh tasting gravy, tamari for more umami/traditional flavor.

Butternut Squash Dip

Servings 8

Equipment

  • food processor

Ingredients
  

  • 5 cups cubed butternut squash (about 1 large squash)
  • 3 Tbls avocado oil or coconut oil
  • 1 tsp cinnamon
  • 5 Tbls tahini
  • 1/2 cup plain Greek yogurt
  • 2 cloves minced garlic
  • 1 tsp sesame seeds
  • 1-2 tsp date syrup
  • 2 Tbls cilantro
  • cucumbers & pita chips for dipping

Instructions
 

  • Preheat oven to 400F.
  • Toss squash with oil and cinnamon and roast for 30-40 minutes until caramelized and soft.
  • Add roasted squash, tahini, yogurt and garlic to food processor and blend until pureed.
  • Spread over a platter and drizzle on syrup, cilantro and sesame seeds. Serve with crudite dippers.

Immunity Tonic

Servings 4

Ingredients
  

  • 1/4 cup fresh ginger, minced
  • 1 Tbls dried turmeric
  • 1 Tbls cinnamon or clove
  • 1 tsp cayenne or more to taste
  • 1 clove garlic, minced optional
  • 1 orange
  • 1 lemon
  • raw honey or coconut oil to taste

Instructions
 

  • Juice the orange and lemon. Blend juice with remaining ingredients in a blender to puree.
  • To serve, mix 1oz tonic concentrate with 1 cup hot water. Stir in raw honey or coconut oil to taste and sip.

Gingerbread Granola

Servings 10 cups

Ingredients
  

  • 3 cups any mix of raw nuts walnuts, pecans, macadamia & cashew are our faves!
  • 1/2 cup raw sunflower seeds
  • 1/2 cup raw pepitas
  • 1 cup oats
  • 1 cup unsweetened coconut flakes
  • 1/4 cup melted coconut oil or more to coat
  • 1/4 cup date syrup or coconut nectar
  • 1-3 Tbls molasses
  • 1 tsp cinnamon
  • 1 tsp dried ginger
  • 1/4 tsp each allspice, cloves, nutmeg
  • 1/2 tsp sea salt
  • 1 tsp vanilla
  • Zest of 1 orange

Instructions
 

  • Heat oven to 300F.
  • Mix together all nuts, seeds, coconut flakes and oats in a large bowl.
  • Over low heat, stir together oil, sweeteners & spices. Heat and stir until starting to bubble and well mixed, then turn off heat and stir in vanilla.
  • Pour liquid mixture over dry mixture and stir well to combine. Stir in orange zest if desired and spread over 2 parchment-lined baking sheets.
  • Bake for 30-40 minutes, stirring well every 10 minutes, until toasted, crunchy and caramelized.
  • Allow to cool completely before breaking apart and storing in an airtight container for up to 2 weeks or freezing.

Notes

  • For grain free, swap the oats for another cup of nuts.
  • Crystalized ginger can add an extra pop as well.

Coconut Creamed Greens

Ingredients
  

  • 1 bunch kale, torn
  • 1 bunch rainbow chard, sliced
  • 2-3 cups spinach, sliced
  • 3 Tbls coconut oil or avocado oil
  • 1 shallot, minced
  • 2-3 cloves garlic, minced
  • 1 tsp sea salt
  • 1 can coconut milk
  • 1/4 tsp nutmeg
  • 1/4 tsp ground pepper

Instructions
 

  • Heat 1 Tbls oil over medium heat in a sauce pan.
  • Add garlic and shallots and saute until fragrant. Add coconut milk and let simmer, stirring occasionally for 5-10 minutes until liquid is reduced by half. Stir in nutmeg, salt and pepper.
  • Meanwhile, heat remaining oil in a large saute pan and add 1/3 of the greens. As the greens start to wilt, add another 1/3 and repeat again until all greens are added, tossing until all are wilted.
  • Add coconut milk mixture to sauteed greens, stir to combine and serve with additional salt, pepper or nutmeg as needed. Also delicious with some slivered almonds on top.

Spicy Cashew Cheese Spread (+7 Layer Dip!)

Servings 6

Equipment

  • food processor

Ingredients
  

  • 1 1/2 cup raw cashews, soaked in water overnight
  • 3-4 Tbls nutritional yeast
  • 1 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 - 1 tsp cumin
  • 1/2 -1 tsp smoked paprika
  • 1 pinch chili powder optional
  • 1 chipotle in adobo sauce plus little bit of the sauce
  • 1 Tbls olive oil

7-Layer Dip

  • 1 can pinto beans, drained and rinsed
  • 1 cup spicy cashew cheese spread
  • 1 cup guacamole
  • 1 cup salsa or pico de gallo
  • 1 bell pepper, diced
  • 1 large tomato, diced
  • 1/2 cup black olives, sliced
  • 1 cup chopped cilantro

Instructions
 

  • Drain and rinse soaked cashews. Add all ingredients to a food processor and blend until pureed. If it is too thick, add Tablespoons of hot water until desired consistency.
  • To make the 7-layer dip, heat pinto beans in a pot, add a bit of water or olive oil and mash until resembling refried beans. In a serving bowl, layer mashed beans, then cashew cheese spread, then guacamole, then remaining ingredients, ending with cilantro. Serve with chips, jicama slices or raw/roasted bell peppers.

Notes

  • Cheese spread will keep in the refrigerator for 5 days but will thicken. Add hot water to thin when ready to eat.

 

Vegetarian Meatballs

Servings 12 meatballs

Equipment

  • food processor

Ingredients
  

  • 1 cup cooked quinoa, cooled
  • 1 can favorite bean, drained & rinsed
  • 2 Tbls ghee
  • 3 cloves garlic, minced
  • 1/4 onion, diced
  • 2 tsp dried oregano
  • 1 tsp sea salt
  • 1/2 cup nutritional yeast
  • 2 Tbls tomato paste
  • 3 Tbls chopped basil
  • 2 Tbls worcestershire sauce

Instructions
 

  • Preheat oven to 350F. Option to saute onions & garlic in oil before mixing.
  • Add all ingredients except oil to a food processor. Pulse until a tacky dough forms. Add seasonings as needed to taste.
  • Form balls to desired size. If it is too sticky, add more nutritional yeast or quinoa.
  • Heat ghee in a large saute pan and add balls, cooking and turning a few minutes until starting to brown. Then transfer to a parchment-lined baking sheet. Bake for 20-30 minutes until dry to the touch. Keep refrigerated or frozen.

Notes

  • Can use fresh cooked beans - use about 1.5 cups. Different types of beans will yield different flavors.
  • Swap in any herbs you like. Can also throw in breadcrumbs if nutritional yeast flavor is too powerful.
  • Form patties instead of balls for burgers!
  • Tamari can be used instead of Worcestershire if needed.

Seedy Overnight Oats

Servings 1

Ingredients
  

  • 2 Tbls hemp seeds
  • 2 Tbls ground flaxseed
  • 2 Tbls chia seed
  • 2 Tbls oats or buckwheat
  • 1/2 cup water or favorite milk
  • 1/2 tsp vanilla
  • 1/2-1 tsp cinnamon
  • 1 scoop collagen protein powder optional
  • Toppings see notes below

Instructions
 

  • Mix together all ingredients, let sit 5 minutes to start to thicken and stir again to prevent clumping. Wait another 5-10 minutes to reach desired consistency or place in the refrigerator overnight. Add toppings to serve.

Notes

  • If grain-free, use almond or chickpea flour in place of oats. Can also go lower carb by subbing cauliflower rice.
  • Sweet toppings:
    • Banana-cocoa powder-carob chips
    • Banana-strawberry-nut butter
    • Berry-coconut flakes-walnuts
  • Savory toppings:
    • Cherry tomatoes-basil-feta cheese
    • Nutritional yeast-roasted broccoli-pepitas
    • Sauteed kale or shredded zucchini-poached egg-avocado

Ginger Scallion Sauce

Servings 1 cup

Ingredients
  

  • 1 cup scallions
  • 2 Tbls grated or pureed ginger
  • 1 tsp sea salt
  • 1/8 tsp red pepper flakes
  • 1/4 cup avocado oil

Instructions
 

  • Option 1: Whisk together all ingredients and store in the fridge for 3-5 days.
  • Option 2: Heat 1 Tbls. avocado oil in a saute pan and add scallions. Stir 1 minute until fragrant and softened, then add ginger, salt & red pepper flakes, stir another minute. Scrape everything from the pan into a jar and add 1/4 cup avocado oil. Whisk to combine. Let cool before storing in the refrigerator 3-5 days.

Notes

Ideas for Use:
  • Asian salad dressing
  • Marinade for fish, chicken, flank steak or tofu
  • Drizzle over a bowl of sauteed veggies & shrimp
  • Stir into plain quinoa or cauliflower rice for more pizazz flavor

Chocolate Cherry Berry Smoothie

Servings 1

Equipment

  • Blender

Ingredients
  

  • 1/2 -1 banana (can be frozen)
  • 1/2 cup frozen mixed berries & cherries
  • 2-3 small roasted or steamed beets peeled
  • 1/4 cup cauliflower rice optional
  • 1 Tbls chia or flax seed
  • 2 Tbls cocoa powder
  • 1 serving collagen protein powder
  • 1 cup favorite milk
  • Toppings: cocoa nibs, chocolate shavings, unsweetened coconut flakes, crushed walnuts, cherries

Instructions
 

  • Blend until smooth, top with toppings and enjoy!

Notes

  • Mix this smoothie with more chia seeds and oats for a delicious overnight oatmeal dish the next day!
  • This smoothie is delicious warmed! Just simmer in a pot, pour into a mug and sip & savor.

Crockpot Chicken Mole

Servings 6

Equipment

  • Crockpot

Ingredients
  

  • 3 lbs chicken thighs
  • 1 28oz can diced or crushed tomatoes
  • 3 cloves garlic, crushed
  • 1 small onion, chopped
  • 3 dried ancho chilis, seeds & stems removed
  • 3 Tbls cocoa powder
  • 1 Tbls coconut sugar, optional
  • 1/4 cup raisins
  • 1/4 cup almond butter
  • 2 Tbls avocado oil
  • 2 tsp cumin
  • 1 tsp sea salt
  • 1/2 tsp chili powder
  • 1 tsp cinnamon
  • Toppings: cilantro, avocado, radish slices, plain greek yogurt
  • base options: cauliflower rice, rice, quinoa, slaw or tortillas

Instructions
 

  • Blend everything except the chicken in a food processor until smooth.
  • Place chicken into crockpot and pour sauce over the top. Cook on low for 6-8 hours.
  • Either shred the chicken or take out whole thighs and serve on cauliflower rice, over cabbage slaw or in tortillas with desired toppings.

Notes

  • Can use chicken breast instead.
    • If using an Instant Pot, simply cook on Poultry setting, or on High for 25-30 minutes.
    • Makes a lot of sauce! Freeze extra or pour over other foods, like baked tofu or roasted veggies, or stir into a side dish like plain quinoa.

Instant Pot Lentil Ratatouille

Servings 8

Equipment

  • Instant Pot

Ingredients
  

  • 1 eggplant, diced
  • 1 Tbls sea salt
  • 4 Tbls avocado oil
  • 1 onion, diced
  • 2 zucchini, diced
  • 1 bell pepper, diced
  • 3-6 cloves garlic, minced
  • 1 bunch basil, sliced
  • 1/2 tsp crushed red pepper flakes
  • 1 cup dry lentils
  • 1 Tbls capers
  • 16 oz canned tomatoes in juices
  • 1 Tbls parsley
  • 1 tsp balsamic vinegar plus extra for serving

Instructions
 

  • Pour eggplant into a colander, toss with sea salt and let sit to drain 15 minutes. Press with a towel to get rid of any excess liquid.
  • Set Instant Pot to Saute setting for 10 minutes and add oil. Working in batches of 3 minutes, saute first the garlic, onion and zucchini, then add bell pepper, then eggplant.
  • Add remaining ingredients, leaving 1/2 of the basil aside, and stir well. Seal lid and cook on high for 10 minutes.
  • Quick release, take off lid, then press Saute mode again for another 6-10 minutes to allow to thicken to desired consistency.
  • When ready to serve, top with drizzle of balsamic, sprinkle basil and salt & pepper as desired. Serve on it's own, on top of rice or pasta, or with some crusty bread.

Notes

  • Entire meal can be done in a Dutch oven on the stove. Saute the vegetables slightly longer per batch, around 5-7 minutes, then simmer with lid on for 20 minutes. Take the lid off and simmer to reduce another 10-15 minutes.
  • Also delicious with added cooked ground beef or lamb. Or can swap in meat instead of lentils for paleo version.
  • Will last 5-6 days in the fridge and leftovers are delicious! Will also freeze well but will definitely be thicker once defrosted.

Easy Energy Balls

Servings 24

Equipment

  • food processor

Ingredients
  

  • 2 cups walnuts
  • 1 cup unsweetened coconut flakes
  • 2 cups soft Medjool dates, pitted
  • 1/2 tsp sea salt
  • 1 tsp vanilla extract

Instructions
 

  • Add everything to a food processor and blend until a sticky dough forms.
  • Roll into balls and refrigerate for a week or freeze.

Notes

  • Adding 1 cup oats will make for a less sticky texture.
  • Feel free to add things like cinnamon, chocolate chips or dehydrated fruit.
  • Rolling in a chocolate ganache and chilling makes for a yummy chocolate treat!

Crispy Baked Zucchini Sticks (cheater version!)

Ingredients
  

  • 2-3 zucchini, cut into 2" sticks
  • 2 Tbls avocado or olive oil
  • 2 Tbls bread crumbs, almond flour or chickpea breadcrumbs
  • 2 Tbls nutritional yeast
  • 1 Tbls dried basil or oregano
  • 1-2 tsp garlic powder
  • 1-2 tsp sea salt
  • 1 egg, whisked

Instructions
 

  • Heat oven to 375F.
  • Put all zucchini sticks into a large Ziploc or a large container with a tightly fitted lid.
  • Pour whisked egg over zucchini, seal the bag or container and shake well.
  • Mix all remaining ingredients in a small bowl, then pour over the eggy zucchini. Seal the bag or container and shake again to coat.
  • Lay zucchini sticks in one layer on a baking tray, pour any remaining crumbles from the container over the top and bake for 15 minutes. Use a tongs to turn the zucchini and bake another 10-15 minutes depending how soft you like them. Let cool and enjoy!

Notes

  • Obviously this is a cheater version so the "shake method" won't create perfectly coated zucchini. You can always do a true dredge to get an even coat.
  • Play with herbs and flavors! Thyme, rosemary, parmesan cheese: all good!

Green Leprechaun Cookies

Servings 12 cookies

Equipment

  • food processor

Ingredients
  

  • 2 cups almond flour or 1 cup almond + 1 cup coconut flour
  • 1/4 cup softened grass-fed butter
  • 1/4 cup date syrup
  • 1/2 tsp baking soda
  • 1 Tbls vanilla or almond extract
  • 1/4 tsp sea salt
  • 1-2 tsp spirulina
  • 2-3 Tbls goji berries soak in water if really hard
  • 1 Tbls chia seeds
  • 1 Tbls hemp seeds
  • 1 Tbls crushed walnuts

Instructions
 

  • Heat oven to 350F & line a cookie sheet with parchment paper or a silpat.
  • Add flour, butter, syrup, baking soda, vanilla & salt to food processor and blend until a dough forms.
  • Scoop dough into a separate bowl and add spirulina, just enough to turn the dough green.
  • Stir in remaining ingredients, form round balls and place on cookie sheet. Flatten just a little with your fingers and bake 10-12 minutes until browned.

Best Ever Matcha Latte

Servings 1

Equipment

  • electric frother

Ingredients
  

  • 1/4 cup boiling water
  • 2 tsp matcha powder
  • 1/2 tsp cinnamon
  • 1-2 scoops collagen protein powder optional
  • 1 cup favorite milk
  • 1/2 tsp favorite sweetener, or more to taste

Instructions
 

  • Add matcha, cinnamon and collagen powder to a mug, pour in boiling water and use electric frother to blend well.
  • In a small pot or in a separate mug, warm your milk. Add desired sweetener and use electric frother to create desired foam. Pour into matcha and enjoy!

Notes

  • If using a fat free milk, such as almond or skim milk, add 1-2 tsp of coconut oil or coconut butter to provide fat as a carrier of nutrient absorption.

Cauliflower Colcannon

Servings 6

Ingredients
  

  • 2 heads cauliflower, chopped into florets
  • 1/2 cup favorite unflavored milk more if needed
  • 1/4 cup olive oil, grass-fed butter or ghee melted
  • 3 cloves garlic, minced
  • 1 bunch kale, finely chopped
  • 4-5 green onions, chopped
  • 2 Tbls nutritional yeast
  • salt & pepper to taste

Instructions
 

  • Steam cauliflower in a large pot until very soft and tender, about 6-7 minutes.
  • Transfer steamed cauliflower to a food processor, add milk, nutritional yeast and 1 Tbls oil or butter & blend until desired consistency (mostly smooth but can leave some chunks if desired).
  • Drain the steaming pot and place it back on the stove. Heat the remaining oil or butter over medium heat and cook the garlic, kale and green onions until softened, about 7-8 minutes.
  • Stir cauliflower puree into sauteed greens. Add more seasoning, milk or oil/butter as desired to taste.

Not Quite Irish Soda Bread

Ingredients
  

  • 4 cups spelt flour
  • 2 Tbls coconut sugar plus extra to garnish
  • 1 tsp baking soda
  • 1 tsp sea salt
  • 1/4 cup grass-fed butter, cut into tiny squares
  • 1 cup golden raisins
  • 1-2 Tbls caraway seeds
  • 1 egg beaten
  • 1 1/2 cup buttermilk
  • 2 Tbls butter, melted

Instructions
 

  • Preheat oven to 400F.
  • Mix together dry ingredients in a large bowl. Add cubes of butter and use a fork to stir to create crumbles. Stir in raisins.
  • Add in egg and buttermilk and use a rubber spatula to stir until mixed.
  • Grease a round cake pan and fold the dough into the center. Use your hands to create a large , flattened ball shape. Cut an 'x' through the center with a butterknife.
  • Brush melted butter over the top and sprinkle coconut sugar over that.
  • Bake for 40-45 minutes.

 

Baked Artichoke & Feta Pasta

Ingredients
  

  • 1 block feta cheese
  • 2 pints cherry tomatoes
  • 1 can artichoke hearts
  • 2-3 handfuls spinach
  • 1/4 cup olive oil
  • 1/4 cup white wine optional
  • 1-2 cloves minced garlic
  • 1 box favorite pasta (I like lentil or chickpea pasta!)
  • 1 cup basil, chopped
  • cracked pepper & red pepper flakes to serve

Instructions
 

  • Set oven to 400F.
  • In a rectangular baking dish, stir together everything but the feta, pasta & basil. Mix well so that everything is coated.
  • Make a hole in the middle and place the block of feta inside. Transfer baking dish to the oven and bake for 30 minutes until tomatoes are burst and juicy.
  • While the feta mixture bakes, cook pasta according to package instructions. While draining the pasta, save some of the water in case you need it later.
  • When the feta mixture is done baking, stir the mixture into a creamy sauce. Add pasta and basil and mix well. If it seems too dry, add some pasta water as needed.
  • Season & serve!

Spring Pea Salad

Ingredients
  

  • 3 cups sugar snap peas
  • 2 cups peas
  • 1-2 cups thinly sliced radishes
  • 2 cups arugula or watercress
  • 1/2 cup chopped fresh mint or dill
  • 1/4 cup lemon juice
  • 1/4 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 1 Tbls Dijon mustard
  • 2 Tbls shallot, minced
  • 1/2 lemon, zested
  • 4-6 oz shredded parmesan cheese
  • 1/4 cup pistachios, pine nuts or slivered almonds

Instructions
 

  • Bring a large pot filled halfway with water to a boil, while also setting a large bowl of ice water aside.
  • Add snap peas and peas, cook for just 1 minute and immediately remove, drain into a colander and pour into the ice water to chill. Once peas & snap peas are cooled, remove from water to dry on a towel.
  • Whisk together lemon juice, vinegar, oil, Dijon, shallot & lemon zest.
  • In a large serving bowl, toss together arugula, herbs, radishes, peas & snap peas along with dressing. Sprinkle cheese, nuts, salt & pepper over the top to serve.

Oatmeal Raisin/Chocolate Blondies

Servings 12

Ingredients
  

  • 1 can chickpeas, drained
  • 1/2 cup nut butter
  • 1/4 cup ground flax seed
  • 2 bananas
  • 4 Medjool dates, pitted & softened
  • 3 Tbls favorite milk
  • 3 Tbls applesauce
  • 1 tsp vanilla
  • 1/2 tsp sea salt
  • 1/2 tsp ground ginger
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1.5 cups oats
  • 1/3 cup raisins or cacao nibs or chocolate chips

Instructions
 

  • Combine chickpeas thru nutmeg in a food processor until smooth & creamy.
  • Add oats & pulse to combine.
  • Add raisins/cacao nibs/chocolate chips & stir to combine.
  • Press into an 8x8 baking dish lined with parchment paper.
  • Bake at 350F for 25-30 minutes.

Notes

Have fun with mix ins! Try nuts or seeds or cranberries or dried blueberries! It's also fun to freeze them and make ice cream sandwiches!

Artichoke Avocado Ceviche

Servings 2

Ingredients
  

  • 1 can artichoke hearts, chopped
  • 1 clove garlic, minced
  • 1 scallion, minced
  • 4-6 cherry tomatoes, chopped
  • 1 lime zest & juice
  • 1-2 Tbls cilantro
  • 1 avocado, halved & pitted
  • sea salt & smoked paprika to taste also chili powder optional

Instructions
 

  • Mix everything together except avocado in a bowl and let sit at least 15 minutes.
  • Scoop the mixture into avocado halves & serve with extra drizzle lime juice, zest & seasonings.

Notes

  • If you want more texture, add chopped hearts of palm to the filling.
  • Can also add shrimp or scallops to the mixture to make actual ceviche.
  • If you like dippers, go for plantain chips!

One Pot Creamy Vegan Pasta

Servings 6

Ingredients
  

  • 1 box favorite legume rotini or penne
  • 2-3 cups favorite chopped or shredded veggies we like zucchini, eggplant and mushroom!
  • 1 24oz jar pasta sauce
  • 2 cups non-dairy milk unsweetened & unflavored
  • 2 tsp tomato paste
  • 2-3 tsp nutritional yeast
  • 1 tsp each basil, oregano, garlic powder
  • 1/4 - 1/2 tsp red pepper flakes optional
  • salt & pepper to taste

Instructions
 

  • Add everything to a deep skillet, pushing all of the pasta underneath the liquid.
  • Bring to boil, then let simmer for ~10 minutes until pasta is al dente.

Paleo Banana Bread

Servings 1 loaf

Ingredients
  

  • 3 ripe bananas, mashed
  • 3 Tbls melted coconut oil
  • 1/2 cup creamy almond butter or favorite nut or seed butter
  • 1 tsp vanilla
  • 3 eggs
  • 1/4 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 -1 tsp cinnamon
  • 1/2 cup chopped walnuts
  • 1/2 cup chocolate chips optional

Instructions
 

  • Preheat oven to 350F. Line a loaf pan with parchment paper & grease with coconut oil.
  • In a small bowl, combine flours, baking powder, baking soda, salt & cinnamon.
  • In a larger bowl, whish together coconut oil, almond butter, mashed banana & vanilla. Add eggs & whisk again until smooth.
  • Add dry ingredients to wet and mix thoroughly until combined. Fold in walnuts & chocolate chips if using.
  • Pour batter into the loaf pan and top with extra nuts or chocolate chips or even extra banana slices for appearance. Bake 30-45 minutes until toothpick comes out clean.

Notes

  • Other fun add ins: raisins, pecans, flaxseed.
  • If you need to add sweetener, add 1-2 Tbls of maple syrup, raw honey, coconut nectar or date syrup.
  • Banana bread browns quickly so watch it closely depending on your oven. You can always cover it with foil part of the baking time.
  • Freezes well - slice cooled loaf and add parchment paper in between slices for easy defrosting.

Hashbrown Egg Casserole

Ingredients
  

  • 1 bag frozen potatoes no additional ingredients
  • 1 Tbls avocado oil
  • 4 cups cooked vegetables spinach, mushrooms, onions, bell pepper, etc
  • 10 eggs
  • 1/2 cup favorite milk
  • 3 Tbls nutritional yeast
  • salt, pepper, italian herbs, garlic powder
  • 1/2 cup parmesan cheese optional

Instructions
 

  • Preheat oven to 450F.