HEALTHY HOLIDAY RECIPES

Transcription

HEALTHY HOLIDAY RECIPES
Upgrades to Traditional Favorites
and New Ideas
125+
Recipes
Inside!
Collected & Organized by
Annalicia Niemela
of Entire Entity
Message From Annalicia
Thank you so much for
your interest in my
collection of healthy holiday
recipes! Your support is
greatly appreciated! Most
of the recipes in this
document are NOT my
creations. At this point, I’m
not very good at coming up
with original creations in
the kitchen. What I am
good at, though, is finding
excellent blogs and
cookbooks to utilize! J
With all this being said, I
encourage you to check out
the websites and books
that are listed throughout the document…you may find them to be
valuable resources! I wish you a very happy holiday season and a
new year full of familiar comforts and new adventures!
Annalicia Niemela
[email protected]
2 Entire Entity - Holistic Health Support - www.EntireEntity.com
Meal, Side Dish, Snack & Potluck Ideas
Apple Rosemary Cornish Game Hens
Yield:
2 servings
Ingredients:
3/4 pound Cornish game hen, halved lengthwise
2-3 apples, peeled and diced
1 cup cranberries (fresh or frozen)
1/2 cup apple cider
1/2 cup maple syrup
2 twigs fresh rosemary, left whole
2 teaspoons curry
sea salt and freshly cracked pepper
Directions:
Preheat oven to 400° F. Sauce: combine the
apples, cranberries, maple syrup, apple juice,
curry and rosemary twigs in saucepan over
medium-high heat . Stir frequently, blending all
ingredients and bring to boil. Decrease heat to low,
cover saucepan and simmer, stirring frequently,
until the apple pieces are soft and berries break
open and release their juice. This will take about
8-10 minutes. To prepare the hen: Rinse the
halves and pat dry with paper towels. Sprinkle
with salt and pepper. Place the hen with rosemary
twigs underneath, skin side up, on a foil covered
baking sheet. Cover each hen half with sauce,
coating generously. Roast hen halves until golden
and juices run clear, about 25 minutes. Add juice
from roasting to the sauce and bring to boil once
again, then reduce
and simmer for about 3 minutes, allowing it to
thicken. Transfer hen to plate. Serve with sauce
and use rosemary twigs as a garnish.
Source:
http://www.integrativenutrition.com/connect/recipes
Almond-Crusted Tilapia
Prep Time:
5 minutes
Cook Time:
6 minutes
Yields:
2 servings
Ingredients:
1/4 cup whole natural almonds
2 tablespoons dry breadcrumbs
1 teaspoon salt-free garlic and herb seasoning
blend (such as Mrs. Dash)
1/8 teaspoon freshly ground black pepper
1 tablespoon canola oil
1 tablespoon Dijon mustard
2 (6-ounce) tilapia fillets
Chopped fresh parsley (optional)
Directions:
Place first 4 ingredients in a blender or food
processor; process 45 seconds or until finely
ground. Transfer crumb mixture to a shallow dish.
Heat oil in a large nonstick skillet over medium
heat. Brush mustard over both sides of fillets;
dredge in crumb mixture. Add fish to pan; cook 3
minutes on each side or until fish flakes easily
when tested with a fork or until desired degree of
doneness. Sprinkle with parsley, if desired.
Source:
http://www.myrecipes.com/recipe/
Holiday Stuffing
Yield:
8 servings
Ingredients:
8 slices of whole wheat bread, toasted and cut
into cubes
2 medium apples of your choice chopped
1 cup chopped mushrooms
1 cup chopped celery
1 cup diced carrots
1 ½ cups chicken or vegetable broth
1 whole egg
2 large egg whites
½ tsp sage
1 Tbsp thyme
1 small yellow onion
Directions:
Preheat oven at 350 degrees. Oil large skillet.
Sautee onions until soft, but not brown, add
celery, mushrooms, onion, carrots, and chicken
stock, cover and simmer for 10 more minutes.
Place bread cubes into large mixing bowl, add
eggs, apple, dried herbs and cooked vegetables,
combine thoroughly. Bake in casserole dish at
350 degrees for 25 minutes or until golden brown.
Source:
http://www.wpix.com/news/local/wpix-healthystuffing-recipe,0,5114532.story
Herbed Mashed Potatoes
Ingredients:
2 pounds red potatoes, washed and cut into
chunks
6 cloves garlic, peeled
sea salt, to taste
2 teaspoons extra-virgin olive oil
1 cup unsweetened almond milk
1 tablespoon minced fresh parsley
1 tablespoon minced fresh chives
1 teaspoon minced fresh thyme
freshly ground white or black pepper, to taste
Directions:
Place potatoes and garlic in a large heavy
saucepan. Add water to cover and season with
salt. Bring to a boil. Reduce heat to medium,
cover, and cook until potatoes are very tender, 10
to 15 minutes. Meanwhile, heat oil and milk in a
small saucepan over low heat until just warm. (Do
not overheat.) When potatoes are done, drain in a
colander and return to the pan. Place pan over low
heat and shake for about 1 minute to dry potatoes.
Mash the potatoes and garlic with a potato masher
or an electric hand-held mixer. Add enough of the
milk mixture to make a smooth puree. Stir in the
parsley, chives and thyme, season with salt and
pepper and serve.
Note:
You may want to experiment with using plain greek
yogurt in place of the milk for a thicker consistency
and a taste similar to that of sour cream.
Source:
http://www.eatingwell.com/recipes/
1 bunch kale, de-stemmed and chopped
1/2 cup (or more) almond milk
5 scallions, chopped
fried shallots, for garnish
Directions:
Put potatoes in a large pot and cover with water.
Add a pinch of salt. Bring the water to a boil and
boil for 20 minutes. Heat two tablespoons of olive
oil in a large pan on medium heat. Add the garlic,
kale, a big pinch of salt, and saute for only 1-2
minutes. Mash the potatoes with a potato masher
or fork. Slowly stir in the milk a few big splashes
at a time. If the potatoes seem dry, keep adding
milk until it’s creamy and thick. Season with salt
and pepper. Put the kale on top of the potatoes
and stir it just a little. Transfer to serving bowl,
make a hole in the center of the potatoes and
pour the remaining olive oil. Sprinkle with the
fried scallions. (To fry, saute finely chopped in a
generous amount of olive oil until crispy. Dry on a
paper towel)
Source:
www.lemonsandloafers.com/recipes/
Not Mashed Potatoes
Yield:
4 servings
Ingredients:
2 medium baking potatoes
5 parsnips
¼ cup unsweetened rice milk
2 tablespoons extra virgin olive oil
unrefined sea salt
Directions:
Peel potatoes and parsnips. Cut into chunks and
place in pot with 1-2 inches water. Cover and bring
to boil. Cook until vegetables are soft-adding more
water if needed. Drain remaining water into bowl
and set aside. Add rice milk and olive oil to
potatoes and parsnips and process with handheld
blender until smooth. If too thick, add cooking
water to thin. Season to taste with salt and
process to the desired consistency. Serve hot.
Source:
“Clean Food” by Terry Walters
Roasted Roots
Ingredients:
2 Tbsp. extra virgin olive oil
8 cloves garlic
3 small beets
4 small sweet potatoes
4 carrots
½ head cauliflower
unrefined sea salt
Directions:
1. Preheat oven to 400 F.
2. Mince the garlic and add to olive oil. Let sit.
3. Cut the vegetables into similar size pieces (this
will ensure that they cook at the same rate).
Place on large baking sheet.
4. Pour oil and garlic mixture over vegetables and
toss well to coat. Sprinkle with salt.
5. Roast vegetables in the oven for 45 minutes 1 hour, removing pan from oven every so often to
toss. Cook until the vegetables are soft and
caramelized.
6. Garnish generously with sea salt and your
favorite herb.
Serve the roasted vegetables alone as a side
dish, or on top a bed of quinoa or rice with a
protein source for a complete meal. You can even
cool them down slightly and use them in a salad
of rice or cous cous with dried herbs and lemon
Kale Mashed Potatoes
Ingredients:
3 pounds potatoes, peeled and cut in big chunks
sea salt
black pepper
4 tablespoons olive oil
4 cloves garlic, minced
dressing. No matter how you choose to eat them,
you will be doing your body a huge favor by
feeding it with heat! It’s one delicious way to keep
the cold out this winter!
Source:
http://mynewroots.blogspot.com/
1 cup water. Cook, stirring, until corn is tender, 5-7
minutes. Remove from heat, stir in yogurt and
season with salt and pepper. Top with feta and
cilantro.
Source:
Whole Living Magazine
Roasted Root Vegetables
Yield:
4-6 servings
Ingredients:
1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites,
like squash)
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Directions:
Preheat oven to 375 degrees. Wash and chop all
vegetables into large bite-sized pieces. Place in a
large baking dish with sides. Drizzle with oil; mix
well to coat each vegetable lightly with oil. Sprinkle
with salt, pepper and herbs. Bake uncovered for
25-35 minutes until vegetables are tender and
golden brown, checking every 10 minutes to stir
and make sure veggies are not sticking.
Note:
Any combination of vegetables will work. Roasting
only one kind of vegetable also makes a nice side
dish.
Source:
Sweet Potatoes with Lime and Cilantro
This recipe is an eye-opener for those who find
sweet potatoes cloyingly sweet or those who are
tired of eating them smothered in marshmallows
and brown sugar. Japanese sweet potatoes, with
their pale flesh and delicate flavor, are a treat if you
can find them.
Prep Time:
10 minutes
Cooking Time:
30-40 minutes
Yields:
4 servings
Ingredients:
4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
butter or olive oil, salt (optional)
Directions:
Wash the sweet potatoes and bake them whole, in
their skins, at 375 degrees until tender, about 40
minutes. Wash and chop cilantro leaves. When
sweet potatoes are done, slit open the skin and
place on serving plate. Season with salt and dots
of butter or a sprinkle of oil, if you like, then
squeeze fresh lime juice all over, and shower with
cilantro leaves.
Source:
Creamed Corn
Yields:
4 servings
Ingredients:
2 Tbsp. grape seed oil
1 jalapeno, finely chopped
1 shallot, finely chopped
4 ears of corn, kernels and pulp scraped
1/2 cup plain yogurt
unrefined sea salt
ground pepper
3 tbsp. crumbled feta
2 tbsp. chopped cilantro
Directions:
In a medium saucepan, heat oil over medium heat
and cook jalapeno and shallot, stirring until
softened, 2-3 minutes. Add corn kernels, pulp and
Roasted Cauliflower
Roasting members of the brassica family brings out
a hidden nutty sweetness that could change a few
minds about these oft-maligned vegetables.
Yield:
4 servings, 1 1/2 cups each
Ingredients:
8 cups bite-size cauliflower florets (about 1 head),
sliced
2 tablespoons oil
1/2 teaspoon unrefined sea salt, or to taste
freshly ground pepper to taste
lemon wedges (optional)
Directions:
Preheat oven to 450°F. Place florets in a large bowl
with oil, salt and pepper and toss to coat.
Spread out on a baking sheet. Roast the
vegetables, stirring once, until tender-crisp and
browned in spots, 15 to 25 minutes. Serve hot or
warm with lemon wedges, if desired.
Note:
Add the cauliflower to a cooked grain (quinoa,
brown rice, etc.) to make an entire meal out of the
cauliflower.
Source:
www.DrWeil.com
Poppy Seed-Crusted Butternut Squash with Kale
and Pomegranates
Yield:
4 servings
Ingredients:
1 medium butternut squash
4 cloves garlic
1 Tbsp. melted ghee or coconut oil
3 Tbsp. poppy seeds
couple pinches of sea salt
2 cups packed shredded kale
1 shallot
juice of ½ lemon
zest of 1 lemon
pinch of sea salt
Maple Mustard Dressing Ingredients:
2 Tbsp. olive oil
1 tsp. apple cider vinegar
pinch sea salt
1 tsp. pure Maple syrup
1 tsp. Dijon mustard
Directions:
Preheat oven to 400°F. Peel the squash, cut it in
half lengthwise and scoop out the seeds. Cut into
cubes. Toss with oil, minced garlic, poppy seeds,
and sprinkle with sea salt. Place on a parchmentlined baking sheet. Roast until fork-tender, not
mushy (approx. 30-40 minutes. While the squash
is roasting, shred the kale by slicing it in very thin
strips. Add the juice of ½ lemon, a pinch of sea salt
and massage into kale to wilt. Set aside. Make
dressing by whisking all ingredients together. Pour
over kale, toss to coat. Remove the pomegranate
seeds. Fill a bowl with water, cut the fruit in half,
then roughly pry out the seeds with your fingers
and let them fall into the water. The seeds with
white pith will float to the top – remove the pith as
much as possible leaving the seeds, which will
then sink. When the butternut squash has finished
roasting, remove from oven and let cool for 5 to 10
minutes. Add to kale and mix. Toss with sliced
shallot, pomegranate seeds, and garnish with
lemon zest. Season to taste. Serve.
Source:
Roasted Whole Onions, Sweet Potatoes and
Rosemary
Yield:
4 servings
Ingredients:
4 small red onions, about 3" across
2 sweet potatoes, about 1 pound, peeled and cut
into 1-inch pieces
5 sprigs of fresh rosemary (don't skip)
Roasting Liquid Ingredients:
1 tablespoon olive oil
2 tablespoons red wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon dry sherry
1 tablespoon brown sugar
3/4 cup vegetable stock (for vegan) or chicken
stock
salt & pepper to taste
Directions:
Preheat oven to 400F. Wash the onions and slice
a flat piece off the root end, this helps the onion
sit upright while roasting. Peel off the outer
papery layer, revealing a glistening purple bulb.
Insert the tip of your knife into the top of the onion
by about a half inch, this helps the onion cook
more evenly. Arrange in a shallow baking dish, fill
in with sweet potato pieces, keep in a single layer
as best possible. Top with rosemary. Mix the
liquid ingredients and pour over the onions and
sweet potatoes. Cover with foil and roast for one
hour or until the sweet potatoes are fully cooked
and the onions soft. Serve hot. Once plated, you
can either cut into the onions or pick one up by
the top and squeeze it gently: the flesh will "pop"
right out! Fun! The outer layer may be too tough
to eat but helps "bake" in all the flavor and
moisture.
Notes:
You can substitute the sweet potatoes with
butternut squash, carrots, even red potatoes.
Source:
http://kitchen-paradeveggieventure.blogspot.com/2012/10/roastedwhole-red-onions-recipe.html
Ginger-Roasted Carrots with Mellow Miso
Dressing
Yield:
3-4 servings
Ginger Orange Marinade Ingredients:
zest of 2 oranges
juice of 1 orange
2 Tbsp. fresh ginger, minced
1 tsp. maple syrup
1 Tbsp. coconut oil or ghee, melted
1 Tbsp. sesame seeds
pinch sea salt
Ginger Orange Marinade Directions:
In a large bowl, whisk all marinade ingredients
together.
Mellow Miso Dressing Ingredients:
¼ cup light miso (organic + non-GMO if possible)
½ tsp. toasted sesame oil
1 Tbsp. brown rice vinegar (or apple cider vinegar)
1 tsp. maple syrup
2 Tbsp. water
½ tsp. tamari (or high-quality soy sauce)
Mellow Miso Dressing Directions:
Whisk all ingredients together. Store leftovers in a
glass jar in the fridge for up to a week.
Ginger-Roasted Carrots Ingredients:
carrots
Ginger-Roasted Carrots Directions:
Preheat oven to 400°F. Prep carrots by removing
the tops (if they have them), and giving them a
good scrub to remove any dirt. Do not peel (that’s
where the good stuff is!). Cut into quarters
lengthwise if the carrots are large. Place carrots in
the bowl with the marinade and toss to coat. Pour
carrots and marinade out onto a baking sheet,
sprinkle with sesame seeds, and place into
preheated oven. Roast for 15 minutes or so, just
until the raw edge is taken off – they will steam
quickly in the orange juice. Keep a close eye on
them – do not overcook. While the carrots are
roasting, make the Mellow Miso Dressing. Remove
carrots from oven, dish them up, and drizzle with
dressing.
Source:
Baked Tomatoes, Squash and Potatoes
Yields:
8 servings
Ingredients:
2 tbsp. extra-virgin olive oil, plus a little more for
drizzling
1 onion, thinly sliced
2 small tomatoes, sliced ¼-inch thick
1 medium yellow summer squash, sliced ¼-inch
thick
1 medium Yukon gold potato, sliced ¼-inch thick
unrefined sea salt
ground pepper
1 tbsp. thyme
2 tbsp. freshly grated Parmesan
Directions:
Heat oven to 375 degrees. Heat oil over medium
heat and cook sliced onions until tender and
lightly golden, 6-8 minutes. Arrange the onions on
the bottom of a 9-by-13-inch baking dish. Overlap
sliced tomatoes, squash and potatoes on top of
the onions. Season with salt and pepper, sprinkle
with thyme and Parmesan and drizzle with a little
more oil. Bake covered for 30 minutes. Uncover
and bake until golden for 30 more minutes.
Source:
Whole Living Magazine
Balsamic and Thyme Roasted Portabella
Mushrooms
Ingredients:
12 oz small (2" diameter) portabella mushrooms
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp fresh thyme, divided, plus extra for garnish
3 cloves garlic
pepper, to taste
unrefined sea salt, to taste
Directions:
Preheat oven to 425 degrees. Remove the stems
from the mushrooms and reserve for another use.
Rinse and dry mushrooms. Place mushrooms top
side down in a cast-iron skillet.
Whisk olive oil and balsamic vinegar together.
Drizzle over the mushrooms. Thinly slice the
garlic cloves and sprinkle them over the
mushrooms, getting a slice or two inside each
mushroom. Sprinkle with 2 teaspoons of fresh
thyme; season with salt and pepper. Roast at 425
degrees for 5-10 minutes, until desired doneness
is achieved (about 8 minutes). Remove from the
oven and transfer to a serving plate. Drizzle with
remaining garlic, juices, oil, and vinegar in the
pan. Sprinkle with reserved 1 teaspoon of thyme
leaves and garnish with a spring or two of fresh
thyme. Serve immediately.
Note:
Slice these up and toss with pasta and freshly
grated parmesan for a quick meatless dish.
Source:
http://www.goodlifeeats.com/
Sweet Potato Chips
Prep Time:
10 minutes
Cook Time:
10-15 minutes
Yield:
10+ servings
Ingredients:
1-2 sweet potatoes
olive oil
sea salt (or consider cinnamon, turmeric, cumin or
your own idea!)
Directions:
1.Preheat oven to 425 degrees
2. Peel and slice sweet potatoes diagonally into
very thin slices.
3. Rub light coat of olive oil over sweet potatoes.
4. Sprinkle with spice/slat if desired.
5. Place on a baking sheet and bake for 5-10
minutes or until crispy.
Source:
www.onewholehealth.com
Pumpkin Ginger Soup
Ingredients:
3 cups pumpkin
2 cups vegetable stock
¾ cups unsweetened coconut milk
¼ teaspoon stevia
2 tablespoons lemon juice, fresh squeezed
1 tablespoon ginger, minced
Directions:
In a blender, combine pumpkin, stock and coconut
milk and process on high until smooth. Blend in
stevia, lemon juice and ginger. Place mixture in a
pot and bring to a boil then reduce to a simmer
and cook for 5 minutes.
Sweet Potato, Broccoli and Kale Stew
Ingredients:
2 tbsp grape seed oil
1 large onion, sliced
4 cloves of garlic, minced
1 28 oz can (or two 14.5 oz cans) of stewed
tomatoes
1 can of garbanzo beans, rinsed and drained
2 ½ cups of water
3 medium sweet potatoes, cubed
1 medium head of broccoli, cut into medium sized
chunks
2 cups of kale, coarsely torn, hard stems
removed
salt and pepper
½ tsp of cayenne powder (optional)
Directions:
Heat olive oil in a soup pot over medium heat.
Add the onion and cook until soft and translucent,
about 5 minutes.
Stir in the garlic and cook for 1 more minute.
Add the tomatoes, garbanzo beans, water, sweet
potatoes and a bit of salt.
Simmer, partially covered, for 15 minutes.
Add the broccoli and kale, cover and simmer until
the sweet potatoes and broccoli are tender and
the kale has softened up, about 5 minutes.
Season with salt and pepper to taste. If you like a
little kick add a bit of cayenne powder.
Source:
Simplified Wellness
Butternut Squash and Kale Soup
Ingredients:
2 tablespoons oil
1 onion diced
2 cloves garlic
1 small butternut squash peeled and diced (about
41/2 c.)
4 c vegetable broth
1/2 tsp cinnamon
6 oz kale or spinach
Directions:
Saute onions in oil until tender. Add garlic and
cook for 30 seconds. Stir in squash and carrots
and saute for 5 minutes. Add broth and
cinnamon. Cover and cook for about 10 minutes
until veggies are tender. Add kale and/or spinach.
Crockpot Quinoa Red Lentil Soup
Ingredients:
1/2 cup quinoa
3/4 cup uncooked small red lentils
1 Tbsp olive oil (optional)
2 large carrots
2 stalks celery
1 small head cauliflower OR 2 medium potatoes
or OR 1 med. zucchini OR 1 small butternut
squash
1 bay leaf
2 inch piece cinnamon stick
2 thin slices fresh ginger
1/2 jalapeno pepper, seeded
6 cups water or unsalted soup stock
1/2 tsp gr cumin
1/2 tsp gr fennel seed
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp gr coriander
1/2 tsp dried thyme leaf or 1 sprig fresh
1 tsp dried basil or 1 Tbsp minced fresh
1/4 tsp dried rosemary leaves or 1 sprig fresh
1/2 tsp salt or to taste and fresh ground black
pepper
4 Tbsp minced fresh herbs: parsley, cilantro or
basil
2 cups chopped fresh greens: kale, chard, or
spinach
Need More Spice? Add 1/2 - 1 tsp green curry
paste OR 1/4 tsp cayenne powder (optional)
Crockpot Directions:
Rinse the quinoa and red lentils in a bowl or pan,
then drain into a colander. Peel the carrots, slice
lengthwise, then slice in thin pieces. Wash and
trim the celery stalks, then slice crosswise in thin
pieces. Break or cut the cauliflower into large
chunks - these will break up into smaller pieces as
they cook. Combine olive oil, quinoa, lentils, herbs
& spices, fresh ginger and jalapeno in the
crockpot. Add the vegetables, except for the
optional greens, and cover with the 6 cups water.
Cover and cook on low for 6 hours or more if
needed. Twenty minutes before serving, turn the
heat up to high and stir in optional greens. Just
before serving, add the minced fresh parsley, basil
or cilantro, salt & pepper, and serve, removing the
ginger slices, bay leaves, cinnamon stick, as you
come across them.
Source:
http://www.savvyvegetarian.com/
Vegan Cream of Broccoli Soup
Ingredients:
2 bunches broccoli
1 tablespoon oil
1 onion, chopped
4 cups vegetable stock
1 russet potato, peeled, cut into 1” pieces
sea salt
ground black pepper
Direction:
Remove and discard tough lower stalk of each
broccoli. Peel remaining stalk. Finely chop stalk
and florets (you should have about 4 cups). Set
aside.
Heat oil in a medium heavy pot over medium
heat. Add onion and sweat until soft and
translucent, about 10 minutes. Add stock and
potato and bring to a boil. Reduce heat and
simmer until potato is almost tender, about 12
minutes. Stir in chopped florets. Simmer until
potato and broccoli are very tender, about 10
minutes. Remove soup from heat and purée in
a blender until smooth. Season to taste with
salt and pepper. Serve hot and enjoy!
Source:
http://www.bonappetit.com/recipes/2011/11/
vegan-cream-of-broccoli-soup
Simple Yummy Broccoli Soup
Yield:
4 servings
Ingredients:
2 bunches broccoli
2 large sweet potatoes
2 cloves garlic, diced
1 red pepper, diced
2 tablespoons tamari
water
Directions:
Cut off the florets of the broccoli so that you
have almost no portion of the stalk and place in
a separate bowl. Cut the stalks of the broccoli
and the sweet potato into small pieces. Place
in a medium pot and fill with water just until the
veggies are covered and bring to a boil. Cook
until soft, about 10-12 minutes. Remove
broccoli and potato from the water and blend in
blender. Slowly add the water from the pot to
your blender until you get a good soup
consistency. Add garlic and tamari, and blend.
Place soup back in the pot, add broccoli florets
and red pepper. Leave on low heat for 5-10
minutes. Serve hot with a little fresh ground
pepper.
Variations:
This soup is great with a little parmesan
cheese or organic cheddar sprinkled on top of
your bowl. Soup is also a great place to use up
leftovers.Toss in whole grains, beans, or
leftover veggies to give it a little extra kick
Source:
http://www.integrativenutrition.com/connect/
recipes
Creamy Red Lentil Soup
Cook Time:
40 minutes
Ingredients:
2 tbsp grape seed oil
1 large onion, chopped
2 garlic cloves, minced
1 tbsp tomato paste
1 tsp ground cumin
1/4 tsp kosher salt, or more to taste
freshly ground black pepper to taste
pinch of smoked paprika
1 quart vegetable broth
1 cup red lentils, picked through for stones and
debris
1 large carrot, peeled and diced
juice of 1 lemon, or more to taste
1/4 cup fresh cilantro, chopped
good olive oil for drizzling over soup at the end
Directions:
1. Pour grape seed oil into a large pot on mediumhigh heat. When the oil is hot and simmering, add
the garlic and onions.
2. Cook until golden and translucent, but not
colored-about three to four minutes.
3. Stir in the tomato paste, cumin, smoked paprika,
salt and pepper and cook for another two minutes.
4. Add the broth, an additional cup of water, the
lentils and the carrots. Bring to a boil, and then
partially cover the pot with a lid and reduce the
heat to maintain a gentle simmer.
5. After about 30 minutes, the lentils should be soft
and creamy, the carrots tender. Taste, add a little
salt if necessary, and then, once cooled slightly,
carefully pour into blender. Do this in batches, and
cover the lid of the blender with a towel before
turning it on. Don’t worry about getting the soup
completely smooth-a few chunky bits will give it a
rustic character.
6. Return to the pot, reheat it necessary, stir
through the cilantro, keeping some for garnish and
add the lemon juice.
7. To serve, pour into bowls, drizzle with a dash of
olive oil and garnish with cilantro.
8. Enjoy!
Source:
Holistic Health
Southern New Year's Day Soup
Yields:
8 servings
Ingredients:
2 tablespoons grape seed oil
1-2 leeks, quartered, white and light green
parts chopped, about 2 cups (see cleaning tip
below)
2 teaspoons minced garlic
1 tablespoon poultry seasoning
8 ounces kale, tough stems removed, leaves
cut into 2" pieces, about 4 cups
1/2 teaspoon salt
1/4 teaspoon pepper
1 15-ounce can diced tomatoes
1 15-ounce can diced tomatoes with green
chiles
3/4 cup dried black-eyed peas
4 cups chicken or vegetable broth
3/4 cup farfalle pasta
grated Parmesan cheese for garnish
Directions:
1. Heat the oil in a large soup pot over medium
heat.Add the leek and saute until soft, about
5-7 minutes.Add garlic and poultry seasoning
and saute 1 minute more.
2. Stir in kale.Toss occasionally until wilted,
about 3-5 minutes.
3. Add tomatoes, black-eyed peas, broth, salt
and pepper, and 7 cups of water. Bring to a low
boil. Cover and reduce heat to a simmer.
Simmer for 45 minutes. Add pasta and cook
7-10 minutes more until pasta is al dente and
the black-eyed peas are tender.
4. Sprinkle each bowl with grated Parmesan if
desired.
Tip:
The easiest way to wash leeks is to chop first
and then rinse in a colander. Dry off with paper
towels.
Source:
Vegetarian Times
White Bean Salad
Yield:
3 servings
Ingredients:
1 can white beans, like cannelini
1 tbsp red pepper, chopped fine
1 tbsp fresh parsley, chopped fine
1/4 cup tomato, diced
1 tbsp red onion, chopped fine
1 tsp quality extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp herb and spice blend
Instructions:
Drain the canned beans and rinse well in a
strainer. Make sure you've drained all the rinse
water. Combine the remaining ingredients in a
bowl, whisking the oil and vinegar together first.
Add the beans. Experiment with different types of
canned beans and different chopped vegetables to
add.
Source:
http://www.DrWeil.com/
Orange and Walnut Quinoa
Yields:
4 servings
Ingredients:
1 1/2 cups dry-roasted quinoa
2 navel oranges, zested
1/2 cup chopped toasted walnuts
2 1/2 cups veggie broth
2 tablespoons flat leaf parsley, chopped
1 tablespoon extra virgin olive oil
Directions:
1. Rinse quinoa in a fine mesh strainer.
2. Combine broth, oil and quinoa, bring to a boil.
3. Cover and lower heat to low, cooking for 12
minutes.
4. Remove from heat and let stand for 5 minutes.
5. Fluff with a fork and toss in orange zest, parsley
and toasted walnuts.
Variation:
Slice zested oranges and serve them after dinner.
Source:
Sweet Potato and Quinoa Salad
Yield:
4 servings
Ingredients:
2 ½ cup cooked quinoa (use about 1 cup raw
quinoa to make this amount cooked)
1 large or 2 medium sweet potatoes
1 avocado, peeled, pitted and diced
1 red bell pepper, cored, seeded and diced
¼ cup minced onion or shallot
¼ cup pumpkin seeds
¼ tsp. cayenne pepper or chili powder
freshly ground black pepper
freshly squeezed lime juice
cilantro
Directions:
While quinoa is cooking, peel the sweet potato
and dice into ½-inch or smaller pieces. Cook it
in boiling salted water until tender (about 15
minutes); drain well. Toss together the
potatoes, quinoa, bell pepper, onion and
pumpkin seeds; add cayenne pepper or chili
powder; sprinkle with black pepper; add lime
juice and cilantro. Enjoy!
Source:
New York Times
Quinoa, Carrot & Zucchini Casserole
Yield:
4 servings
Ingredients:
1 cup quinoa
1/4 cup dried currants
1/4 cup sunflower seeds
1 or 2 bay leaves
1 cinnamon stick
2 Tbls grape seed oil
1 c. celery, chopped small
2 medium carrots
2 small zucchini
1 tsp ground coriander
1/2 tsp paprika
pinch cayenne
1/2 tsp dried ginger
1/2 tsp ground cumin
1/2 tsp sea salt
1 1/2 - 1 3/4 cup boiling water or soup stock
1/4 c. minced parsley or cilantro
fresh ground pepper to taste
Directions:
Rinse the quinoa in a bowl or pan, then drain
into a colander. Heat oil on medium in a large
sauté pan or frying pan. Chop celery in small
pieces. Peel and chop carrots in 1/2" dice.
Wash, trim, and chop zucchini in 1 " dice. Stir
fry celery until transparent. Add carrots, stir fry
for five minutes. Add zucchini, stir fry for one
minute. Add the spices, except for the fresh
herb and salt, lower heat and stir until they start 11 Entire Entity - Holistic Health Support - www.EntireEntity.com
to brown. Preheat oven to 350 degrees. Use a
three or four quart oven proof casserole with lid.
Add all ingredients except fresh herb and pepper.
Stir in 1 3/4 cups boiling water or stock, cover, and
bake 20 minutes, or until all the water is absorbed.
Before serving, remove the bay leaves and
cinnamon stick. Stir in the minced fresh parsley or
cilantro, fresh ground pepper, and serve.
Note:
You can substitute 1/2 small onion for the celery,
green beans for the zucchini, or dried cranberries
for the currants.
Source:
http://www.savvyvegetarian.com/
Curried Millet
Yield:
4 servings
Ingredients:
1 cup dry-roasted millet
1/2 cup crushed cashews
3 tablespoons pumpkin seeds
1 teaspoon curry powder
1 teaspoon grated ginger
1 teaspoon sea salt
2 cups stock or water
Directions:
Boil the stock or water in a pot. Add all the
ingredients, bring to a boil, reduce heat to low and
simmer for 20-25 minutes, until all the liquid is
absorbed. Fluff with a fork and serve warm.
Source:
Wild Rice & Broccoli
Yield:
4-6 servings
Ingredients:
1 cup wild rice
1 cup brown rice
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. oregano flakes
2 large bunches of broccoli, cut up
Directions:
In a large pot, simmer 2 cups of rice with five cups
of water and seasoning on low heat for 30
minutes. Then add broccoli on top of rice, sprinkle
olive oil over broccoli and let simmer for another
10-15 minutes until soft.
Source:
“Disease-Proof Your Child” by Dr. Joel Fuhrman
Creamy Crock-Pot Pumpkin Risotto
Yield:
6-8 servings
Ingredients:
3 tablespoons grape seed oil
1 leek, cleaned, halved the long way then thinly
sliced (white and light green parts only)
1 small onion, diced
1 red bell pepper, diced
3/4 cup dry white wine
2 cups uncooked Arborio rice
1 teaspoon sea salt
5 cups low-sodium vegetable broth
1 tablespoon fresh thyme, split in half.
1 cup pumpkin puree, canned
1-2 tablespoons olive oil
1 small pie pumpkin, seeded, peeled, and cut
into 1-inch cubes
salt and pepper
1/2 to 2/3 cup freshly grated Parmesan cheese
(optional)
Directions:
Heat the grape seed oil in a medium sauté pan
over medium-high heat and sauté the leeks,
onions and red bell pepper until they have
softened up a bit, about 3-5 minutes. Add the
garlic and cook another minute or two, then
add all of the veggies to the crock-pot. Next put
the wine into the pan that the veggies were
cooked in and scrape up any leftover bits in the
pan, then add in the rice, stir around and cook
until all of the wine has been absorbed. Add the
rice to the slow cooker along with the broth,
salt and half of the fresh thyme. Cover and
cook on HIGH for about 1 1/2 to 2 hours or until
all the liquid is absorbed. While the risotto is
cooking roast the pumpkin. Preheat the oven to
425ºF. Toss the pumpkin cubes with olive oil
and a little salt, and roast for 30-40 minutes
until lightly browned and tender. Stirring after
15 minutes. Remove from the oven and set
aside. Just before serving, stir in the pumpkin
puree, roasted pumpkin and the remaining
thyme. If you are adding cheese, add it now.
Stir it all together, cover and let sit for another
3-5 minutes, then serve.
Source:
http://tasty-yummies.com/
Wild Rice, Butter Bean, and Garlic Roasted Carrot
Salad
Ingredients:
1/2 cup wild rice
1 cup dried butter beans (or, use canned butter
beans)
4-5 medium carrots
1 small red onion
4 cloves garlic
1 bunch fresh dill
sea salt
freshly ground black pepper
Dressing Ingredients:
1 Tbsp. mustard
1 Tbsp. maple syrup
2 Tbsp. apple cider vinegar
pinch of sea salt
Directions:
1. Soak beans for 8 hours or overnight. Drain,
rinse well and cover with fresh water. Add a
teaspoon of sea salt. Bring to a boil, reduce to a
simmer, and cook until beans are soft – about 45
minutes. (Or, use canned butter beans.)
2. While the beans are cooking, rinse the wild rice
well, drain, and put in a pot. Cover rice with 1.5
cups fresh water, add a couple pinches of sea salt,
bring to a boil, and reduce to simmer. Cook until
rice is chewy-tender – about 45 minutes. You will
know the rice is done when the grains open up to
reveal their purple-gray inner portion.
3. Preheat the oven to 400F. While the rice is
cooking, wash the carrots and slice them on the
diagonal into ‘coins’, place on a baking sheet.
Mince the garlic and combine it with the oil. Pour
over carrots and toss to coat. Sprinkle with salt.
Place in the oven and roast, turning them a few
times over the course of 15-20 minutes. The
carrots should be cooked but not mushy – al
dente!
4. Make the dressing by combining all ingredients
together, shake well.
5. Now all the elements come together: Drain and
rinse beans in cool water to stop the cooking
process. Pour dressing over warm beans and toss.
Let sit for 5 minutes or so. Drain the rice if any
water remains, cool slightly. Mix with beans. Toss
in the carrots, scraping the pan to add garlic oil to
the remainder of the ingredients. Throw in some
paper-thin onions slices, a heap of fresh, chopped
dill, and grind some black pepper to finish.
6. Enjoy!
Source:
Spiced Millet Salad
Yield:
3 hearty servings
Ingredients:
2 cups cooked millet (or couscous)
1 medium eggplant, cut into discs, grilled or
roasted in the oven, then cubed
1/4 red bell pepper, finely diced
1 can chickpeas
1/2 cup raisins
1 cup arugula, steamed, then chopped
1/4 cup pecan pieces (or walnuts or almonds)
a lot of garam masala and turmeric, about 1
tbsp each (or cinnamon!)
salt to taste
black pepper and cayenne pepper to taste
potentially some olive oil if you still need some
liquid and moistness (1 tbsp)
Direction:
Stir it all up, let sit for at least an hour in the
fridge to cool and absorb!
Source:
http://www.katheats.com/favorite-foods/spicedmillet-salad
Kale with Raisins and Toasted Pine Nuts
Ingredients:
¼ cup toasted pine nuts
¾ pound kale (about 6 cups, chopped)
2 cups water
2 teaspoons grape seed oil
2 garlic cloves, minced
1/3 cup raisins
salt to taste
Directions:
To toast pine nuts, place them on a pie tin or
cookie sheet and bake at 375 degrees for 5
minutes, or until golden brown. Take care not to
burn the nuts. Set aside.
Wash kale and strip the leaves off the stalks.
Discard the stalks and roughly chop kale. Bring
the water to a boil in a 10-12 inch skillet that
has a tight-fitting lid. Add the kale and cook,
covered, over high heat, stirring occasionally,
until tender, approximately 5 minutes. Remove
and drain, saving the cooking liquid to drink
(optional).
Rinse out and dry the skillet, then use it to heat the
oil over medium heat, lifting and tilting the pan to
coat. Add garlic and sauté for 15 seconds. Add
raisins and sauté for 30 seconds to 1 minute,
stirring constantly to prevent browning or burning.
Raisins should be glossy and slightly puffed.
Add greens and stir to combine. Season with salt
to taste and cover for a minute until greens are
heated through. Serve hot, garnished with the
toasted pine nuts.
Source:
“Greens Glourious Greens” by Johnna Albi, etc.
Clean Eating Coconut Bok Choy
Yield:
4 servings
Ingredients:
1 large bok choy, chopped
2 medium carrots, shredded
1 tbsp. oil
1/2 cup light coconut milk
2 tsp. garlic powder
1 tsp. black pepper
Directions:
Saute the bok choy in the oil until it wilts (about 10
minutes). Add all other ingredients and stir until
well combined and the coconut milk is more of a
glaze than a sauce. Eat and enjoy!
Source:
http://www.thegraciouspantry.com/
Lemon Broccoli with Avocado
Yield:
8 servings
Ingredients:
2 bunches of broccoli
1 avocado
1 lemon
¼ tsp. sea salt
Directions:
Chop broccoli into bite-size pieces, keeping stems
separate from crowns. Fill pot with 1 inch of water,
place a steamer basket inside, cover and heat to
boiling. Add stem pieces, and steam for 2 minutes.
Add crown pieces, cover and steam for 5 minutes
while you prepare the other ingredients. In a
mixing bowl, combine the juice of the lemon, the
olive oil and salt. Chop the avocado into chunks
and add to the bowl. Add the warm broccoli to the
bowl, mix gently and serve.
Source:
“Integrative Nutrition” by Joshua Rosenthal
Spicy Roasted Broccoli with Almonds
Yield:
2 servings
Ingredients:
1 large head broccoli (organic if you can get it)
¼ cup whole almonds
6 cloves garlic, sliced
2 Tbsp. minced ginger
1 tsp. fresh, hot chili, sliced (more or less, to suit
your taste)
2 Tbsp. olive oil
1 tsp. tamari
Directions:
Preheat oven to 400°F. Wash broccoli well, then
remove the very end of the stem. Slice the entire
head of broccoli and remaining stem in half down
the center lengthwise, then cut each half in half
again. Repeat until you have relatively small slices
of broccoli tops with long stems. Place in a large
bowl. Prepare dressing and pour over broccoli.
Using your hands, massage the dressing into the
broccoli making sure it is well coated. Place
broccoli on a baking sheet and set in the oven. On
a separate baking sheet, place almonds and set in
the oven below the broccoli. Roast broccoli and
almonds for 15-20 minutes (the almonds will
probably need less time), until the broccoli is just
turning golden brown on the edges. Remove
everything from oven. Roughly chop almonds on a
cutting board. Plate broccoli, season to taste.
Sprinkle with chopped almonds. Serve.
Source:
http://mynewroots.blogspot.com
Kale Chips
Another Option:
Ingredients:
Trader Joe’s Kale
1 to 2 bunches kale
Chips
olive oil
sea salt, to taste
Directions:
Preheat oven to 425 degrees. Remove kale from
stalk, leaving the greens in large pieces. Place a
little olive oil in a bowl, dip your fingers and rub a
very light coat of oil over the kale. Place kale on
baking sheet and bake for 5 minutes or until it
starts to turn a bit brown. Keep an eye on it as it
can burn quickly. Turn the kale over and bake with
the other side up. Sprinkle with salt, remove and
serve.
Source:
Jumped Greens
Yield:
4 servings
Ingredients:
1 bunch kale
1 medium-size yellow onion, diced
1 clove garlic, minced
1/2 tablespoon fresh ginger, minced
2 tablespoons olive oil
unrefined sea salt
Directions:
Wash kale, cut stems off and chop into small
pieces and put aside. Cut or tear leaves into small
pieces. Warm oil in pan, add ginger, garlic, and
salt to taste. Sauté for one minute. Add onion,
sauté for a few more minutes. Add kale, stir well
and then add a splash of water. Cover and allow to
cook for 2-3 minutes. Check for desired
tenderness and serve.
Source:
Spicy-Sweet Arugula Sauté
Yield:
4 servings
Ingredients:
2 bunches arugula
2 teaspoons grapeseed oil
2 pinches hot pepper flakes
3 tablespoons chopped, dried apricots
sea salt to taste
Directions:
Wash arugula, remove long stems, and slice into
1-inch-long pieces. Heat oil in a sauté pan. Add
garlic and pepper flakes and cook for one minute,
stirring constantly. Add apricots and continue to
cook, stirring for 2 more minutes. Add arugula, stir,
cover, and cook for another 2 or 3 minutes.
Remove the cover, add sea salt to taste and serve.
Source:
Creamed Sesame Dandelions
Yield:
2 servings
Ingredients:
2 cups water
1 pound dandelion greens, washed, stemmed and
chopped into 1-inch pieces
2 teaspoons oil
2 cloves garlic, sliced
salt to taste
2 tablespoons tahini
3 tablespoons water
½ teaspoon tamari (naturally brewed soy sauce)
freshly squeezed lemon juice
Directions:
Bring the 2 cups of water to a boil in a large 10or-12 inch skillet that has a tight-fitting lid. Add
chopped dandelions and cook for 2 to 3 minutes.
Drain the cooked dandelion greens (you can save
the liquid broth to drink) and set aside. Heat oil
over low-to-medium heat in the skillet and sauté
the garlic slices for 1 to 2 minutes, until light
golden. Stir in the pre-cooked dandelions and a
pinch of salt. Cover and cook over low heat for 1 to
2 minutes, to let the flavors mingle. In a small bowl,
combine tahini, water, and tamari and mix until
creamy. Pour sauce into the pan with cooked
greens and stir until thoroughly mixed. Serve hot
with a squeeze of lemon juice, if desired.
Source:
“Greens Glorious Greens!” by Johnna Albi, etc.
Roasted Brussels Sprouts with Fennel and Shiitake
Mushrooms
Ingredients:
1-1/2 pounds Brussels sprouts
4 shallots, quartered
10 garlic cloves, peeled
1/2 pound shiitake mushroom caps
1 large fennel bulb
1/4 cup extra virgin olive oil
3 tablespoons balsamic vinegar
2 tablespoons fresh tarragon or rosemary
Coarse sea salt and freshly ground black pepper
Directions:
Preheat to 425°F.
Prepare Brussels sprouts by cutting away tough
root ends and removing any blemished outer
leaves. Slice in half through the base and place in
large bowl.
Add shallots, garlic and mushroom caps.
Prepare fennel by trimming off dried root end and
slicing bulb thinly widthwise. Add to vegetables and
toss with olive oil, vinegar, tarragon, and salt and
pepper to taste.
Place in 9 x12-inch glass or ceramic baking dish
and roast uncovered 25 minutes.
Stir vegetables and roast 25 minutes more.
Remove from oven and serve.
Source:
Baby Bok Choy with Cashews
Ingredients:
2 Tbsp oil
1 cup chopped green onions, including green ends
3 cloves garlic, chopped
1 pound baby bok choy, rinsed, larger leaves
separated from base, base trimmed but still
present, holding the smaller leaves together
1/2 teaspoon dark sesame oil
1/2 cup chopped, cashews
sea salt
Directions:
Heat oil in a large sauté pan on medium high heat.
Add onions, then garlic, then bok choy. Sprinkle
with sesame oil and salt. Cover, and let the baby
bok choy cook down for approximately 3 minutes.
(Like spinach, when cooked, the bok choy will wilt
a bit.) Remove cover. Lower heat to low. Stir and
let cook for a minute or two longer, until the bok
choy is just cooked. Gently mix in cashews.
Source:
http://www.simplyrecipes.com
Brussels Sprouts and Chestnuts
Yield:
4 servings
Ingredients:
2 cups Brussels sprouts, ends cut off
½ teaspoon salt
½ pound shelled chestnuts
1 cup chicken or vegetable stock
1 tablespoon oil
Directions:
Pre-heat oven to 350 degrees.
In a medium sized sauce pan boil 2 inches of
water.
Add Brussels sprouts to boiling water with a pinch
of sea salt.
Boil for 5 minutes.
Drain Brussels sprouts and add to a baking dish
with chestnuts and stock.
Sprinkle olive oil and salt on top.
Bake uncovered for 20 minutes.
Source:
Garlic Gingered Broccoli
Yield:
4 servings
Ingredients:
1 bunch broccoli
6 cups water
1 tablespoon olive oil
2 tablespoons tamari soy sauce
5-inch piece fresh ginger, finely grated
Tarragon or basil for garnish
Directions:
Wash and cut broccoli into florets.
Peel the stems and cut into ½-inch pieces.
Add 6 cups water to a pot and bring to a boil.
Add broccoli and quick boil for about 3 minutes.
Remove from water and rinse quickly with cool
water.
Heat skillet with oil, add garlic and sauté for a few
seconds before adding broccoli.
Sauté broccoli and garlic, adding tamari soy sauce
and ginger.
Note:
Try this dish with cauliflower or Brussels sprouts.
Source:
Steamed Artichoke
Prep Time:
5 minutes
Cook Time:
35 minutes
Ingredients:
1 artichoke
1 clove of garlic
1 lemon wedge
1 bay leaf
Directions:
Rinse artichoke and slice about ¾ inch off the top.
In a large pot, put a couple inches of water, a clove
of garlic, a slice of lemon, and a bay leaf. Cover
and steam for 25-35 minutes. To eat, pull off outer
petals, one at a time. Dip white fleshy end into a
sauce of your choice. Tightly grip the other end of
the petal. Place in mouth, dip side down, and pull
through teeth to remove soft, pulpy, delicious
portion of the petal. Enjoy!
Source:
http://simplyrecipes.com/recipes/
Asparagus Ribbon Salad
Ingredients:
1 bunch fresh asparagus, rinsed, stems and tips
removed
2 cups arugula
¼ cup hazelnuts, roasted and roughly chopped
3 Tbsp extra-virgin olive oil
2 Tbsp freshly squeezed lemon juice
2 tsp liquid honey
1 shallot, minced
sea salt and freshly ground black pepper
Directions:
1. Using a vegetable peeler, start from the top of
the spear, and gently shave downward, to create a
thin ribbon. Continue until you only have a small
piece of the spear left, then run a small paring
knife down the middle to separate. Slice all of the
tips in half, lengthwise. (Don’t worry about being
perfect; it's meant to be rustic!) Transfer the
asparagus ribbons in a large bowl and set aside.
2. Combine dressing ingredients in a jar covered
with a tight-fitting lid and shake to combine. Taste
to adjust seasoning. Toss asparagus with the
dressing until fully coated. Let marinate for 15 to
20 minutes.
3. Toss the marinated asparagus with the arugula
(it will still take on some of the dressing).
4. Sprinkle the asparagus-arugula mixture with the
hazelnuts and many grinds of fresh black pepper
(it really adds a lot to this dish!).
Source:
Apply Choy Slaw
Yield:
3 Servings
Prep Time:
5 Minutes
Cook Time:
0 Minutes
Ingredients:
5 stalks of bok choy, chopped
1 granny smith apple, sliced
½ small red onion, thinly sliced
½ cup alfalfa sprouts (optional)
2 tablespoons apple cider vinegar (or lemon juice)
2 teaspoons honey or brown rice syrup
1 teaspoon ground coriander
1 teaspoon Dijon mustard
¼ cup olive oil
salt and black pepper to taste
Directions:
Combine all ingredients in a bowl. Prepare
dressing in a bowl or shaker container and mix
well. Pour dressing over salad. Eat immediately. If
you are going to serve the salad later on, add the
apples just before serving to prevent them from
browning.
Notes:
Try cabbage instead of bok choy or carrot slices
instead of onion.
Add fresh herbs such as cilantro, parsley, mint or
scallions.
Double the dressing ingredients and use on
leftover grains
Source:
Crazy About Carrot Salad
Yield:
2 servings
Ingredients:
8 medium carrots, shredded
½ cup raisins
4 Tbsp. freshly squeezed orange juice
¼ tsp. cinnamon, or to taste
Directions:
Combine carrots and raisins. Add juice and
cinnamon and mix all ingredients together.
Source:
“Eat for Health” by Dr. Joel Fuhrman
Kale Salad
Ingredients:
kale
olive oil
lemon juice
avocadoes (mashed)
kelp and/or unrefined sea salt
red onion
nuts
Directions:
Mix all ingredients together, experiencing with
proportions, and enjoy!
Warm Thanksgiving Kale and Squash Salad
Yields:
6 servings
Ingredients:
1 large purple turnip, washed, diced into 1/2" cubes
w/ skin
1/2 acorn squash, washed, seeded, diced into 1/2"
cubes w/ skin
1/2 small butternut squash, washed, seeded, diced
into 1/2" cubes w/ skin
2 tbs. grapeseed oil
1/2 head of kale, sliced paper thin crosswise
1/2 head of Lacinto Kale, sliced paper thin
crosswise
1 tbs. each, raw pumpkin seeds, ground flax
seeds, crushed pecans
2 tbs. dried cranberries
1 tbs. fresh flat leaf parsley, chopped
2 carrots, diced small
sea salt and pepper to taste
gomasio for flavor (optional)
2 tbs first cold pressed extra virgin olive oil
Directions:
Preheat oven to 375 degrees. Place the diced
turnip, acorn and butternut squash in a large
baking tray.Cover with grapeseed oil, mix until
coated and top with sea salt and pepper. Bake for
20-30 minutes, checking and turning over halfway
through. When the veggies are baked, place them
in a large bowl and add all of the other ingredients,
mix well making sure everything is coated with the
fresh olive oil. Add sea salt, gomasio and pepper
to taste and serve warm.
Source:
Courtesy of Amanda Andruzzi
Minty Fresh Cucumber Salad
Yield:
4 servings
Ingredients:
2 cucumbers
1 green apple
1 handful fresh mint
1-3 pinches of sea salt
juice of 1/2 lemon
Directions:
Peel stripes on the cucumbers. Thinly slice the
cucumbers and apple - the thinner the better! Rub
the salt into the slices. Finely chop the mint and
mix it into the salad. Press gently for 30 minutes.
Add the lemon juice and serve garnished with a
few whole mint leaves.
Note:
You can rinse the salt off if you want to, after
pressing. You don't need to press this salad. You
can let it sit and marinate for an hour instead—just
use a little extra salt.
Source:
Micro Green Salad with Avocado, Grapefruit,
Macadamia Nuts and Citrus Vinaigrette
Yield:
4-6 servings
Salad Ingredients:
4 oz. of micro greens (such as Mache) OR spinach
2 avocados, skinned, pitted and cut into chunks
2 grapefruit, peeled and sectioned, drained-reserve
juice
½ - ¾ cup chopped macadamia nuts
Citrus Vinaigrette Ingredients:
1 Tbsp. grapefruit juice
1 Tbsp. lime juice
grated zest of 1 lime
sea salt and black pepper to taste
Directions:
Whisk vinaigrette ingredients together. Toss with
salad ingredients and enjoy!
Source:
http://www.traderjoes.com/recipes/index.asp
Tricolor Salad With Creamy Raspberry Dressing
Yield:
2 cups, about 4 servings
Ingredients:
2 Belgium endives or white part of curly chicory
1 radicchio
1 bunch arugula
ounces silken tofu
4-6 tablespoons raspberry jam
2 tablespoons oil
3 tablespoons raspberry or umeboshi vinegar
1/4 cup water
1/2 teaspoon sea salt
Directions:
Wash and dry salad greens. Arrange them over the
individual salad platters. Combine dressing
ingredients in a blender and process until smoot.
Drizzle dressing over the greens and serve.
Source:
Quick & Easy Holiday Salad
Ingredients:
green of your choice (spinach, romaine lettuce,
kale, etc.)
store bought raspberry dressing (organic, if
possible)
pomegranate seeds
dried cranberries
Directions:
Toss all ingredients together and enjoy!
Guacamole with Jicama Sticks
Yield:
4 servings
Prep Time:
20 minutes
Ingredients:
2 avocados
1/2 small red onion, finely diced
1 small tomato, finely diced
1 jalapeno pepper, minced (use seeds if you like it
hot)
1/4 bunch cilantro, minced
Juice of one lime
1/2 teaspoon pepper
1 large jicama
Directions:
Carefully cut open each avocado, remove the
seed and scoop out the meat into a mixing bowl.
Add onion, tomato, pepper, cilantro, salt, pepper
and lime juice.
Mix with a fork until you reach the desired texture
for you guacamole.
Peel the jicama and slice into sticks.
Dip one into the guacamole to taste and adjust
seasonings as necessary.
Enjoy!
Source:
Eggplant Dip
Yield:
8 servings
Ingredients:
1 eggplant (1 1/2-pounds)
1/2 medium onion, grated or finely chopped
2 tablespoons capers
2 tablespoons freshly squeezed lemon juice
1/4 cup quality extra-virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon salt or to taste
3/4 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar
4 pitas
1 tomato, peeled, seeded, and diced
1 tablespoon chopped fresh parsley
Directions:
Preheat oven to 375°F. Set the eggplant on a
baking pan or dish and pierce it a few times with a
knife. Bake it until it becomes soft, about 30
minutes; it should pierce easily with a fork.
Remove it from the oven and let cool. When
completely cooled, peel the skin off and put the
flesh into a blender or food processor. Add the
onions, capers, and lemon juice. Turn on the
machine, then gradually add the olive oil. Continue
to blend until the eggplant is smooth and creamy.
Transfer to a bowl and stir in the oregano, salt,
pepper, and vinegar. Warm the pitas briefly on a
baking sheet, then cut each of them into 8 wedges.
Arrange them on a plate or platter. Just before
serving, stir the tomato and parsley into the dip.
Source:
Pumpkin Hummus
Ingredients:
1/4 cup lemon juice
1/4 cup natural peanut butter (or almond butter)
2 garlic cloves
1 1/2 tsp curry powder
1 tsp ground cumin
1/4 - 1/8 tsp cayenne
sea salt to taste
1 cup pumpkin puree
1 1/2 cups cooked chickpeas
Directions:
Place all the ingredients, in the order listed, in a
blender or food processor and blend/process until
smooth, stopping to scrape down the sides as
needed. Store in the fridge in an airtight container
for up to 5 days. Enjoy!
Source:
http://www.nomsforthepoor.com/
Shoyu-Roasted Almonds
Yield:
1 cup
Ingredients:
1 cup raw almonds
1 Tbsp. shoyu or other soy sauce
sea salt (optional)
Directions:
Toss the nuts with the shoyu sauce in a small bowl.
Let them sit for an hour or so. Preheat the oven to
350 degrees. Spread the nuts on a baking sheet in
a single layer. Sprinkle a bit of sea salt over the
nuts (optional). Bake until the nuts are lightly
roasted, 10-15 minutes. Watch carefully-nuts burn
easily.
Source:
“The Hippy Gourmet’s Quick and Simple Cookbook
for Healthy Eating” by Bruce Brennan, etc.
Mixed Spicy Nuts
Ingredients:
2 cups mixed, raw nuts—almonds, cashews,
pecans
1 teaspoon coconut oil
1 tablespoon maple syrup
1 tablespoon garam masala
1 teaspoon sea salt
Directions:
Preheat oven to 300 degrees.
In a bowl mix together nuts, oil and maple syrup.
Lay nuts on a cookie sheet and roast in the oven
until lightly browned all over, about 15 minutes.
Remove from heat and toss with garam masala
and salt.
Source:
Stove Top Popcorn
Yield:
2 servings
Ingredients:
1 tablespoon coconut oil
1/4 cup popcorn kernels
1 tablespoon nutritional yeast
1 tablespoon tamari
Directions:
Heat oil in a deep, wide sauté pan. Add popcorn
and cover. Hold pot with potholders and shake
every few seconds until kernels have popped.
Remove lid, add tamari and nutritional yeast, mix
and transfer to serving bowl.
Cranberry-Avocado Salsa
Yields:
6 servings
Ingredients:
1 tablespoon fresh lime juice
2 tablespoons raw honey
1 minced jalapeno
1/4 cup red onion, minced
2 ripe avocados, diced into 1/4" pieces
3/4 cup halved fresh cranberries
2 tablespoons fresh cilantro, minced
unrefined sea salt
fresh ground pepper
tprtilla chips or pita crisps
Directions:
1. In a large bowl, whisk together lime juice, honey,
jalapeno (remove seeds for less heat), and red
onion.
2. Add diced avocados, cranberries, and cilantro.
Season with salt and pepper to taste. Toss gently
to combine.
3. Serve with tortilla chips or pita crisps.
Source:
http://www.marthastewart.com/317080/cranberryavocado-salsa?czone=food/easiest-thanksgiving/
thanksgiving-side-recipes
Sugarless Cranberry Sauce
Ingredients:
2 bags of fresh cranberries (they are usually 12
ounce bags)
3/4 cup pineapple juice
1/2 cup of unsweetened applesauce
1/2 cup of water
juice and zest of one orange
Directions:
Put cranberries, pineapple juice, applesauce and
water in a sauce pan and bring to a boil. Keep on
medium heat, stirring constantly until the
cranberries start to explode (about 10-15 minutes).
Reduce to a simmer and pour the juice and zest
over the cranberry mixture. Simmer 10-15 minutes
and remove from heat. Cool completely and store
in fridge at least 4 hours but preferably overnight
before serving.
Note:
This is not as sweet as store versions! Taste at the
end of cooking. It is naturally sweet from the fruit
juice and applesauce but you can add raw honey
or stevia to taste if needed.
Source:
http://wellnessmama.com/recipe-index/
Clean Eating Peanut Butter Fruit Dip
Yield:
1 1/2 cups
Ingredients:
1/2 cup peanut butter (creamy or chunky
depending on your preference)
1/2 cup Greek yogurt
2 tbsp. honey
1/4 cup unsweetened almond milk
2 Tbsp. chia seeds
Directions:
Whisk everything together until you have a smooth,
creamy dip. Serve with fruit such as apples or
strawberries.
Note:
If your peanut butter is runny, cut back on the milk.
You want this to be dip, not peanut butter milk.
Source:
Peanut Butter Chocolate Chip Muffins
Yield:
12 muffins
Ingredients:
1 1/4 cups whole wheat pastry flour
1/2 tsp salt
1 Tbsp baking powder
1/3 cup rolled oats
1/4 cup almond milk or water + 1 tsp chia seeds
1 large banana, mashed (or sub with 1/2 cup apple
sauce)
3/4 cup agave syrup
1 tsp apple cider vinegar
1 tsp vanilla extract
2-3 Tbsp coconut oil
4-5 Tbsp peanut butter
1/2 cup dark chocolate chips
Directions:
1. Preheat oven to 350 degrees.
2. Combine the chia seeds + liquid, allow to sit and
soak for a few minutes until seeds plump.
3. Combine dry ingredients in large bowl. Add in
the wet ingredients including the chia seed
mixture.
4. Warm the oil and peanut butter until soft and
liquid in texture. Pour into your batter and fold well.
The batter should be about room temperature at
this point - you don't want it too warm or it will melt
the chips.
5. Fold in the chocolate chips.
6. Pour into muffin cups.
7. Bake for about 18 minutes at 350 degrees.
Serve warm.
Source:
http://kblog.lunchboxbunch.com/2012/09/peanutbutter-chocolate-chip-muffins.html
Banana and Oatmeal Pancakes
Ingredients:
3 bananas, plus 1 sliced banana for garnish
1/2 cup unsweetened almond milk
1/2 tsp. vanilla extract
1 cup rolled oats, ground to a coarse flour in a
food processor (about 3/4 cup ground)
1/4 cup rolled oats
1/2 cup whole wheat flour
1/4 tsp. unrefined sea salt
2 tsp. baking powder
2 egg whites, whipped to soft peaks
Directions:
Add bananas, milk and vanilla to a blender and
puree until smooth. In a large mixing bowl, whisk
together ground oats, rolled oats, flour, salt and
baking powder. Fold banana puree into dry
ingredients to form a thick batter, taking care not to
overworking it. Gently fold whipped egg whites into
batter. Heat a greased pan or griddle, medium
heat. Add portions of batter, leaving room for
pancakes to expand as they cook. Cook until lightly
browned, about 1 1/2 minutes per side. Hold the
finishes pancakes in a warm oven as the rest cook.
Serve with banana slices.
Source:
http://www.wellnesswithjessica.com/
Veggie Muffins
Yield:
6 muffins
Ingredients:
1 cup veggies, grated or finely chopped (whatever
you like/have in your refrigerator)
2 eggs, beaten
2 cups spelt flour
1/2 cup parsley, finely chopped
1 cup unsweetened almond or coconut milk
pinch of sea salt
Directions:
Preheat oven to 325 °F. Mix flour and salt in a
bowl. Make a well, add eggs, veggies and parsley.
Mix lightly, gradually add milk. This is supposed to
be lumpy so don’t work too hard! Spoon into muffin
tray that is lightly oiled. Bake for 12-15 minutes.
Remove and allow to set for 10 minutes, then
serve.
Source:
Banana-Cashew Lettuce Wrap
Yield:
2 servings
Ingredients:
4 Tbsp. raw cashew butter
12 romaine lettuce leaves
2 bananas, thinly sliced
Directions:
Spread cashew butter on lettuce leaf. Lay bananas
on cashew butter and wrap lettuce around.
Source:
“Eat for Health” by Dr. Joel Fuhrman
Baked Blueberry Breakfast Pudding
Yields:
4-6 servings
Ingredients:
1/2 cup lightly toasted hazelnuts (filberts), with skin
1/2 cup lightly toasted cashews
1/2 cup old-fashioned rolled oats (not instant)
3/4 cup unsweetened applesauce
2 teaspoons pure vanilla extract
2 tablespoons agave nectar or maple syrup; or 10
drops stevia liquid
2 teaspoons cinnamon
1/8 teaspoon fine, unrefined sea salt
1–1/4 cups unsweetened almond milk
1/2 cup fresh or frozen blueberries (do not thaw
first if frozen)
Directions:
Preheat oven to 350 degrees. Grease a 4-6 cup
casserole dish. In the bowl of a high-speed
blender*, place the nuts, oats, applesauce, vanilla,
agave, cinnamon and salt. Pour the milk over the
mixture, and blend for about a minute—until
perfectly smooth and creamy. Pour mixture into the
casserole dish. Then, gently fold in the blueberries
(scatter a few extra blueberries over the top if you
like, as they won't sink). Bake in preheated oven
for 40-50 minutes, rotating the casserole about
halfway through, until the edges begin to puff and
crack and the top appears dry. Allow to cool a bit
before serving; may be served warm or cold. Store
covered, up to fourdays in the refrigerator. May be
frozen. *To make with a regular blender: Pour in
the milk first, then add the remaining ingredients
(except blueberries). You may need to blend in
batches to achieve an equally smooth consistency.
Source:
http://www.dietdessertndogs.com/
Almond Pancakes (Wheat-Free)
Yield:
4 servings
Ingredients:
1 egg or egg substitute
1/2 cup almonds, finely chopped
1 3/4 cups gluten-free oat flour or whole-wheat
pastry flour
1 1/2 cups unsweetened almond or coconut milk
1/4 cup liquid coconut oil
1 tablespoon non-aluminum baking powder
Directions:
Mix dry ingredients in a bowl. Mix wet ingredients
in a separate bowl, then pour into dry ingredients;
combine. Cook on lightly oiled skillet until golden
brown. Serve warm with pure maple syrup, stewed
fruit, preserves, fruit syrup, agave, nut butter, or
raw honey.
Variations:
Try substituting 1/2 cup of shredded coconut or 1/4
cup malt-sweetened chocolate chips for almonds.
Add lemon zest, the juice of one lemon (add a little
less milk) and 1/2 cup poppy seeds for lemon
poppy seed pancakes.
Source:
Dessert Ideas
“Snowballs”
Yields:
22-24, depending on size
Ingredients:
1 cup coconut butter (not coconut oil)
2 cups unsweetened shredded coconut
3/4 cups pure maple syrup
1 1/4 tsp. vanilla
1/2 tsp. pure almond extract
1/4 tsp. unrefined sea salt
Directions:
Preheat oven to the lowest setting (175-200
degrees). Mix all ingredients well. Drop spoonfuls
of batter onto a cookie sheet. Place macaroons in
the oven with the door slightly open for 1-2 hours.
Once they have developed a firm crust on the
outside, they're done.
Source:
http://detoxinista.com/
Chocolate Pudding
Yields:
8 servings
Prep Time:
15 minutes
Cook Time:
0 minutes (no cooking involved)
Ingredients:
1 1/2 cups raw almonds or raw cashews
3/4 cup unsweetened almond or coconut milk
2 cups organic baby spinach
2 cups frozen blueberries
2/3 cup medjool dates, pitted
3 tablespoons unsweetened cocoa powder
2 tablespoons goji berries (optional)
1 teaspoon vanilla extract
Directions:
Blend nuts and milk until smooth. (If you do not
have a high powered blender, grind nuts in a
coffee grinder before blending with milk.) Add
remaining ingredients and blend again. May be
eaten as a pudding or used as a dip for fresh fruit
and vegetables.
Variations:
Add mint leaves or rosemary to the pudding!
Source:
http://www.DrFuhrman.com/
Decadent Chocolate Pudding
Ingredients:
1/4 cup almond butter
1/4 cup medjool dates, pitted
1/8 cup water
1/4 cup cocoa powder
1 medium banana
1 tbs coconut oil
1 tsp vanilla
small pinch sea salt
Directions:
Combine ingredients in a food processor (or
blender) and process until smooth. Serve.
Source:
http://tasteforhealthy.blogspot.com
Black Bean Chocolate Chili Cherry Cookies
Yields:
Nine 3” cookies
Ingredients:
1 ½ cups black beans, very soft (or one 15 oz. can)
2 Tbsp. coconut oil (or ghee)
1/3 cup organic cocoa powder
1/4 tsp. coarse sea salt, plus more for sprinkling
1/4 tsp. cayenne pepper
1/3 cup maple syrup (or honey, agave)
2 Tbsp. chia seeds (or use 2 Tbsp. ground flax
seeds OR 2 eggs)
1 tsp. vanilla extract
1/3 cup chopped dark chocolate (80% or higher)
1/4 cup chopped dried cherries (optional, or use
dried cranberries)
Directions:
1. Preheat oven to 375°F. Line a baking sheet with
parchment paper.
2. Mix chia seeds, maple syrup, and vanilla in a
bowl and set aside. If using eggs, skip this step.
3. Place drained and well-rinsed beans, coconut
oil, cocoa, salt and cayenne in a food processor
and blend until well combined. Add maple syrup
and chia mixture (or eggs) and pulse to
incorporate. The batter will be quite liquid-y, but still
hold together. Remove blade from the food
processor and add chopped chocolate and
cherries. Fold to incorporate.
4. Spoon cookie batter onto lined baking sheet.
Using the back of the spoon, flatten top of cookies
slightly, as they will not spread when baking.
Sprinkle with coarse sea salt (important!). Bake for
15 minutes until the edges are browning. Cool and
eat. Store in the fridge.
Sources:
Dessert Ideas
Maple Fruit Compote with Honey-Ginger Toasted
Nuts
Prep Time:
10 minutes
Cooking Time:
20 minutes
Yields:
4 servings
Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
Directions:
1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water.
Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally,
for 10 minutes.
4. Add lemon juice and cinnamon. Cook for
another 10 minutes, until soft.
5. While fruit is cooking, place chopped nuts in a
skillet over medium heat and toast, stirring often,
for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but
keep stirring since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!
Source:
Ginger Almond Pears
Yields:
6 servings
Ingredients:
5 firm ripe pears
3 cups apple cider
2 teaspoons finely chopped fresh ginger root
3 tablespoons cornstarch or arrowroot
1/2 teaspoon pure almond extract
salt to taste
Directions:
1. Peel the pears, quarter them lengthwise, and
core. Slice pears thinly and place in a saucepan
with the apple cider and ginger root. Add a pinch of
salt.
2. Bring to a boil, reduce heat and simmer until
pears are tender, about 15 minutes.
3. Dissolve cornstarch or arrowroot in 1/3 cup cold
water and add to the simmering pears, stirring, until
the sauce is thick and clear.
4. Remove from heat and stir in almond extract.
Serve warm or cold.
Source:
Raw Salted Caramel Apple Dip
Yields:
2 cups
Ingredients:
2 cups pitted Medjool dates
¼ cup raw nut or seed butter (almond, cashew,
sesame tahini, sunflower)
4 teaspoons fresh lemon juice
½ teaspoon sea salt (or more to taste)
1 vanilla bean, seeds scraped
soaking water as needed
Directions:
1. Soak dates for at least 4 hours in water.
2. Drain dates, reserving the soak water.
3. Add dates to a food processor along with all
other ingredients, except for soaking water. Blend
on high until dates are smooth. Add soaking water,
1 tablespoon at a time until the desired consistency
is reached (for a sauce to pour or drizzle, add more
water).
4. Store in an airtight glass container in the fridge
for up to a week.
Source:
Coconut Date Rolls
Yield:
25 little rolls
Ingredients:
1 lb. pitted medjool dates
1 cup slivered almonds
1 cup unsweetened dried coconut flakes (reserve
some for rolling)
Directions:
Blend the dates, almonds and coconut in food
processor until a paste is formed. Roll helping
tablespoonfuls of the paste in the dried coconut
and form into 1-2 inch balls. Top with a slivered
almond and enjoy!
Source:
http://www.shutterbean.com/
Dessert Ideas
Korean Purple Yam and Ginger Pudding
Ingredients:
2 Korean purple yams (or regular yams), roasted
½ cup unsweetened coconut milk
1 inch piece gingerroot, peeled
agave nectar, or stevia, to taste
Directions:
Begin by roasting the yams. Simply wrap them
individually in foil, place them all on a baking
sheet, and roast in the oven at 400F for about an
hour. They should be very soft and tender when
done. Let them cool before handling. Put the
cooked yams into a high-powered blender, like a
Vitamix, add in the coconut milk, along with the
fresh ginger. and a drizzle of agave nectar (or
sweetener of choice), then blend away! *If you
don’t have a high-powered blender, make sure you
mince the ginger very well, and blend it with the
coconut milk first, so it’s completely smooth. You
don’t want to bite into a piece of ginger while
eating your pudding!* If you have any pudding
leftover, you can store it in a sealed container in
the fridge for up to 3 days.
Note:
Korean Purple Yams can be found at your local
Asian market, but if you can’t make it to one, any
type of yam will work!
Source:
Cinnamon Roasted Pineapple with Macadamia
Nut Cream
Yield:
4 servings
Ingredients:
3/4 cup raw unsalted macadamia nuts or cashews
1/3 cup chopped pitted dates
1 cup boiling water
1 fresh pineapple, peeled, cored and cut into 1/2inch-thick slices
1/2 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
Directions:
In a small bowl, combine nuts and dates with
boiling water and let soak 30 minutes. Meanwhile,
preheat oven to 400°F and line a large baking
sheet with parchment paper. Arrange pineapple in
a single layer over the paper and sprinkle with
cinnamon. Roast until pineapple is very tender and
lightly browned, about 30 minutes. Pour nuts,
dates and soaking water into a blender and add
vanilla and salt. Blend until very smooth, about 1
minute, stopping to scrape down the sides of the
blender once or twice. Serve drizzled over the
warm pineapple.
Source:
http://www.wholefoodsmarket.com/recipes/
Cranberry Applesauce
Yield:
4 servings
Ingredients:
6 apples of choice, peeled and cored
1 cup water or apple cider
½ unsweetened cranberry juice
2 tablespoons pure maple syrup
Directions:
Place apples in pot with water or cider and
cranberry juice. Cover, bring to boil, reduce heat
and simmer until apples are soft. Remove from
heat, add syrup and puree with handheld blender.
Serve warm or chilled. Store in airtight container in
refrigerator or freezer.
Source:
“Clean Food” by Terry Walters
Pumpkin Pie Amaranth Porridge
Yield:
2 servings
Ingredients:
½ cup amaranth, soaked if possible (minimum 8
hours)
1 cup coconut milk, or water (you may need more if
using un-soaked grains)
1/3 cup pumpkin puree (preferably fresh, or
canned)
pinch of sea salt
pinch of: cinnamon, ginger, nutmeg, clove (or
substitute all with pumpkin pie spice)
1/3 vanilla bean pod
maple syrup to taste
1/3 cup coconut flakes, toasted
Directions:
1. Soak amaranth for as long as possible, 8 hours
minimum, 24 hours is optimal.
2. Drain and rinse amaranth. Combine with
coconut milk, pumpkin puree, sea salt, spices, and
vanilla bean (seeds scraped, and empty bean pod).
Bring to a boil, reduce to simmer, stirring often to
prevent scorching on the bottom. Simmer on
lowest heat for 15 minutes with the lid on (watch to
Dessert Ideas
see if liquid level becomes too low. If so, add a
little extra coconut milk or water) Turn heat off, and
let sit for 10 minutes with the lid on to thicken.
3. Sweeten with maple syrup to taste (1-2
tablespoons). Serve. Drizzle with coconut milk,
sprinkle with coconut flakes.
Source:
Mint Chocolate Chip Ice Cream
Yield:
2 1/2 cups
Ingredients:
2 ripe avocados
1/2 cup almond milk
3 tablespoons raw honey
2 tablespoons coconut oil
1/2 teaspoon peppermint extract
2 oz. dark chocolate, chopped or shaved
*Peppermint extracts may vary by brand, so be
sure to start off with a smaller amount of extract
and adjust to your taste.
Directions:
Throw all ingredients, except the chocolate, into a
blender and blend until smooth and creamy. Stop
and scrape down the blender container, as
necessary. Be sure to taste-test at this point, and
make any necessary adjustments, then transfer to
a freezer-safe container. You can fold in your dark
chocolate chunks at this point, or simply sprinkle
them on before serving. Allow to set in the freezer
for 4-6 hours, or until you can’t wait anymore.
(There’s nothing wrong with chilled mint-chocolate
pudding, if you’re impatient!) Garnish with extra
chocolate, then enjoy this cold, creamy treat
immediately!
Source:
Chocolate Covered Pomegranate Seeds
Ingredients:
2 pomegranates (seeds only)
1 10 oz bag of high quality organic dark chocolate
Directions:
Melt chocolate on stove.
Mix in pomegranate seeds until fully covered in
chocolate.
Spoon out in droppings onto a parchment lined
baking sheet.
Place in the refrigerator for at least 1 hour.
Source:
http://www.integrativenutrition.com/connect/
recipes/
Baked Bananas
Yield:
4 servings
Ingredients:
4 firm bananas
1 teaspoon olive oil
1-inch piece grated fresh ginger
1 tablespoon cinnamon
1/2 tablespoon nutmeg
1/2 cup raisins
Directions:
Preheat oven to 375 degrees.
Peel and cut bananas in half, lengthwise.
Oil a baking pan and arrange bananas.
Sprinkle with cinnamon, nutmeg and raisins.
Cover and bake for 10 to 15 minutes.
Source:
http://www.integrativenutrition.com/connect/recipes/
Ecstatic Raw Chocolate
Yield:
Makes 2 large chocolate bars
Ingredients:
30 g / 1oz raw cacao powder
100 g / 3.5 oz very soft, pitted dates
85 g / 3 oz cacao butter
1 vanilla bean, scraped (optional, but delicious)
pinch of flaky sea salt (optional, but delicious)
Additions:
1. Lavender & Vanilla: a couple pinches dried lavender
+ 1 extra vanilla bean, scraped
2. Lemon & Sea Salt: zest of one lemon + an extra
pinch sea salt
3. Smoky Spice: a couple pinches ground cinnamon +
chipotle.
4. Ginger & Coconut: a couple pinches ground ginger
+ a sprinkling of shredded coconut
5. Lime & Cardamom: zest of one lime + a couple
pinches cardamom
6. Spicy Orange: zest of 1 organic lemon+ a pinch of
chili powder
7. Rose love: a few drops of rose essential oil + dried
rose petals for decoration
8. Crunchy Mint: a few drops of mint essential oil + 1
Tbsp. unhulled hemp seeds
Directions:
Begin by pitting the dates and mashing them with a
fork, or food processor. You may want to remove the
skins first if they are tough. Do not soak dates, as the
water will cause the chocolate to seize up. In a double
boiler (or a glass bowl over water) over low-medium
heat, melt the cacao butter slowly until completely
Dessert Ideas
smooth. Add the cacao powder, vanilla, salt, and
lavender, and stir to thoroughly combine. Remove
from heat. Add the dates and fold to combine. You
may need to let the mixture cool a little before this
is possible, so put the pot or bowl in the fridge until
the chocolate firms up a bit. Taste for sweetness
and flavoring. Once the chocolate is cool and you
can form a rough ball with it, divide the chocolate
in half and place one section on a piece of
parchment paper. Fold the parchment paper over
the chocolate once and use your hands to mash it
down into a thin piece. At this point you can fold
the remaining sides up around the chocolate to
create a bar and press the chocolate into the
corners. Alternatively, you can press the chocolate
into a mold or chocolate form. Place in the fridge
or a cool place to firm up. Repeat with the other
half. Store chocolate in a cool, dry place away
from direct light.
Source:
Frozen Banana Truffles
Yield:
Makes about 16 pieces, depending on size
Ingredients:
2 ripe bananas
3 oz. dark chocolate bar
Optional Peanut Butter Topping:
2 tablespoons natural creamy peanut butter (or
almond butter instead)
1 teaspoon coconut oil, melted
pinch of sea salt
stevia, to taste
Directions:
Slice the bananas into 1/2″ disks, then arrange
them into a single layer on a dish, lined with
parchment paper. Place in the freezer to chill,
while you melt your dark chocolate. To melt the
chocolate, simply break the bar into chunks,
transfer to an oven-safe bowl, and place the bowl
in an oven heated to 350F for about 10 minutes.
Check it after 5 minutes, to avoid burning, and stir
well! Remove the banana slices from the freezer,
then carefully dip each slice into the melted
chocolate, coating evenly. After coating each slice,
place them back onto the parchment paper and
return the dish to the freezer to let them freeze
completely. The chocolate will be set within 30
minutes, but the bananas take a few more hours to
get frozen and creamy– like ice cream. They are
delicious either way, but I recommend waiting until
they are really ice-cream-like. Preferably, let them
freeze overnight! You can serve them as-is, for a
fun little ice-cream treat, but I highly recommend
adding the optional peanut butter (or almond
butter) topping. Simply mix together the peanut
butter, coconut oil, salt (if your nut butter is
unsalted), and a few drops of stevia, to taste. Then
transfer the mixture to a plastic sandwich bag, and
snip off the corner to create a “piping” bag!
Decorate each truffle. Return to the freezer to
freeze until solid, then serve chilled!
Source:
http://detoxinista.com//
Rawberry Rhubarb Pie
Yield:
1-2 servings
Filling Ingredients:
1/3 rounded cup sliced rhubarb
1 cup fresh strawberries, sliced
1 Tbsp raw honey
Crust Ingredients:
1/2 cup raw almonds
5-6 pitted dates, chopped
pinch unrefined sea salt (optional)
Directions:
Thinly slice rhubarb and strawberries. Place in a
bowl and drizzle with honey. Stir well, loosening
any honey that has adhered to the bowl. Set aside.
In a food processor, bending or coffee grinder,
grind almonds into a flour. Add a pinch of sea salt if
desired. Coarsely chop dates and add to almond
flour. The crust mixture will be crumbly. Press crust
into the bottom of two small dishes (or muffin tines)
or one 4 inch pie dish. Top with strawberry-rhubarb
filling–use discretion with the amount of juice you
include as it can saturate thinner crusts if left to sit.
Serve promptly! Or, if preparing to serve later, add
strawberry-rhubarb filling just before serving. Crust
will keep in the fridge for several days, prepared
strawberries are best within a day.
Note:
Trader Joe’s sells almond flour in their nut section.
If you do not have a blender or food processor to
grind the nuts, you may want to check Trader Joe’s
pre-ground option.
Source:
http://www.meamoeba.com/
Dessert Ideas
Spiced Strawberry Sauce
Yield:
6-8 servings
Ingredients:
2 pounds organic strawberries
zest of ½ organic orange
1/2 vanilla bean, scraped
2 cardamom pods
1 star anise
1 black peppercorn (optional)
1 teeny pinch sea salt
1/4 tsp. ground ginger
1/4 tsp. ground cinnamon
1 Tbsp. raw honey or agave
Directions:
1. Wash and cut the strawberries in half, or into
quarters depending on their size. Place in a large
jar or container. Add all other ingredients and using
a muddler or a large spoon, smash the berries
extracting their juices, but leaving some of the
whole. Be sure to crush the whole spices too (you
may want to use a mortar and pestle before
placing them in the jar).
2. Cover with an airtight lid and place in the fridge
to marinate (at least an hour). Keeps for a week.
Serve with Bircher muesli, or on pancakes, yogurt,
ice cream etc.
Source:
Clean Eating Chocolate Chip Cookies
Ingredients:
2/3 cup almonds
1/3 cup cooked oatmeal
3 tbsp. honey
1 tsp. vanilla
1 tsp. cinnamon
1/8 cup whole wheat pastry flour
1/2 cup dark chocolate chips
Directions:
Preheat oven to 325 degrees F. Mix everything
except the chocolate chips in a food processor.
You should have a wet, sticky dough when you’re
done. Using a spatula, scrape dough into your
mixing bowl and mix in chocolate chips. Spoon
onto a parchment lined cookie sheet. Bake for 20
minutes. Eat and Enjoy!
Note:
If you don’t want to use the chocolate chips, they
could be very easily substituted with raisins, nuts
or dried fruits of any kind.
Source:
Chocolate-Fig Cookies
Yield:
12 cookies
Ingredients:
5-6 dried figs
1/2 cup cacao
2 T agave
1 vanilla
dash of salt
2/3 cup cashews
Directions:
Soak dried figs for one hour. Drain and cut off the
sharp tips. Blend or process until smooth, add a
little bit of water if needed. Add cacao powder,
agave and vanilla and blend until smooth. Add in
cashews last, so they stay chunky. Form into
cookies. Bake for 10-15 minutes on a low setting,
checking every so often they don’t burn.
Note:
You can sub 10 fresh dates for the figs (no soaking
required).
Source:
http://some-like-it-raw.com/
Almond Cherry Macaroons
Yield:
2 dozen
Ingredients:
2 cups dried coconut (unsweetened)
1/2 cup almonds, processed into a coarse meal
1/2 cup dried cherries, chopped
1/2 cup agave
1/4 c coconut oil (cold pressed virgin)
1 tsp. almond extract
Directions:
Place almonds in food processor and process until
a coarse meal texture is achieved. Add coconut,
dried cherries, coconut oil agave and extract.
Process until mixture starts to hold together. Use a
tablespoon to scoop the mixture out and press into
a ball. Place on dehydrator sheets and dehydrate
until desired consistency is achieved. 8 – 10 hours
or try cooking in oven with the door open at the
lowest heat for 1-2 hours.
Source:
http://www.rawmazing.com/
Dessert Ideas
Clean Eating Banana Pecan Ice Cream Pie
Yield:
16 servings
Crust Ingredients:
8 oz. pecan pieces
8 seeded dates
2 tsp. pure vanilla extract
5 cups sliced, frozen bananas (best if they are
yellow, not brown when frozen)
2 tsp. pure vanilla extract
raw honey to taste (optional)
Directions:
In a food processor or high-powered blender,
process the crust ingredients. They are processed
enough when they begin to clump together inside
the processor. Press the crust into a standardsized pie tin with your fingers and store the crust in
the freezer while you make the filling. In a food
processor or high-powered blender, process your
slightly thawed bananas. You may need to add a
little extra liquid. Using a fork, beat in the vanilla
extract. Fill your pie crust and smooth out the top
by using a spatula. Freeze for at least 2 hours. Cut
and serve. Eat and Enjoy!
Source:
Pumpkin Spice Cake with Coconut Vanilla Icing
and Roasted Hazelnuts
Yield:
10-12 servings
Dry Ingredients:
2 cups whole spelt flour
1 cup light spelt
1 Tbsp. cinnamon
1 tsp. cardamom
½ tsp. freshly grated nutmeg
½ tsp. ground cloves
2 tsp. ground ginger
1 tsp. baking powder
1 tsp. baking soda
½ tsp. sea salt
2 Tbsp. chia seeds
Wet Ingredients:
1 ½ cups pumpkin puree (homemade, or canned)
1 cup date syrup (or maple syrup or raw honey)
6 Tbsp. olive oil
1 large, ripe banana
1 Tbsp. apple cider vinegar
Directions:
1. Roast pumpkin halves in a 400°F oven until soft
(30-60 minutes, depending on size). Let cool and
scoop out flesh into a food processor. Blend until
smooth and measure out 1½ cups. Set the rest
aside. Reduce oven heat to 350°F.
2. Put 1½ cups of pumpkin puree back into food
processor and add remaining wet ingredients,
except for apple cider vinegar. Blend until well
combined.
3. Sift dry ingredients together in a large bowl.
4. Add wet ingredients to dry mix and stir to
combine. When mixed, add apple cider vinegar
and whisk quickly to incorporate.
5. Pour batter into two 8” spring form cake pans.
Bake at 350°F for 30 minutes, or until an inserted
toothpick comes out clean (keep oven on). Let cool
completely before icing.
6. Place 1 cup of shelled hazelnuts on a cookie
sheet, place in 350°F oven and bake for 10-20
minutes until the skins are dry and cracking (they
will also smell delicious). Let cool slightly and
remove skins by rubbing the hazelnuts together.
Coconut Vanilla Icing with Roasted Hazelnuts
Ingredients:
3 cans of coconut milk
1 vanilla bean, scraped
¼ cup creamed honey (not liquid honey)
1 cup roasted hazelnuts
Directions:
1. Place cans of coconut milk in the fridge for at
least 4 hours to cool and separate. Open cans and
scoop out just the top cream layer, leaving the
liquid portion (save for soup or stew!). Place in a
bowl and whisk together with the honey.
2. Slice vanilla bean down the center lengthwise
and scrape out the seeds. Fold into the coconut
cream and honey mixture. Place icing in the fridge
to set.
3. Chop roasted hazelnuts.
Source:
Apple Slices with Cinnamon
Ingredients:
apples of your choice, sliced
lemon juice
cinnamon
agave hector or raw honey (optional)
Directions:
Combine all ingredients, experimenting with
proportions and enjoy!
Dessert Ideas
Pumpkin Pie with Pumpkin Seed Crust
Yields:
8 people
Crust Ingredients:
1 cup spelt flour, plus more for rolling the dough
1/3 cup hulled, raw, unsalted pumpkin seeds
1 Tbsp. maple syrup or agave nectar
1/4 tsp. sea salt
4 Tbsp. cold unsalted butter, cut into bits
1 tsp. apple cider vinegar
2 tsp. - 1 Tbsp. cold water
2 farm fresh eggs
15 - 16 ounces fresh, baked or steamed pumpkin
pureed until smooth
1 cup farm fresh milk, or unsweetened almond
milk or coconut milk
1/2 cup maple syrup or agave nectar
1 1/2 tsp. ground cinnamon
1 tsp. freshly grated nutmeg
1/2 tsp. ground allspice
1/2 tsp. salt
1 tsp. vanilla extract
Directions for Crust:
Put the flour, pumpkin seeds, and salt into food
processor with fitted metal blade. Process until
pumpkin seeds are finely ground. Add the butter
and pulse until mixture resembles coarse meal.
Add maple syrup, vinegar & cold water and pulse
until mixture clumps. Roll into ball and flatten on
parchment paper pressing into a large flat circle
and chill until firm, about 30 minutes. Preheat oven
to 400°. On lightly floured board, roll dough into a
12" circle and transfer to 10" pie plate pressing into
bottom and up sides. Finish edges. Prick with fork
in several places. Line with parchment paper or foil
and weight with dried beans or rice. Place in oven
for about 10-12 minutes. Remove from oven and
let cool. Lift parchment or foil and weights and
remove them from baked shell. Set aside. Reduce
oven temperature to 350°.
Directions for Filling:
In mixing bowl, place egg, pumpkin, milk, maple
syrup or agave, cinnamon, nutmeg, allspice, salt,
and vanilla. Whisk until smooth. Pour into baked
pie shell. Bake until filling doesn't jiggle. About 35 45 minutes. Set pie on rack. Serve room
temperature or chilled with whipped cream and
whole pumpkin seeds if desired.
Notes:
Variation for Crust: Use unsalted sunflower seeds
or walnuts in place of the pumpkin seeds.
Variation for Filling: Use canned pumpkin.
Optional: Serve with whipped cream (see recipe
below) or raw banana ice cream (see recipe below)
and sprinkle with pumpkin seeds for garnish.
Source:
Courtesy of Amie Guyette Hall
Whipped Cream
Ingredients:
1 1/3 cup macadamia nuts
2/3 cup medjool dates
Directions:
Blend all ingredients and enjoy!
Source:
“Disease-Proof Your Child” by Dr. Joel Furhman
Raw Banana Ice Cream
Ingredients:
1 ripe banana
Directions:
Slice banana into chunks, and place in a container.
The banana will take about 6-8 hours to freeze, so
it's a good idea to do this step the night before.
Place banana chunks in food processor, and blend
for about 5 minutes or until light and creamy in
texture. Eat ASAP, or place in the freezer for
later. Keep in mind that it's preservative free, so it
will tend to melt faster than regular ice creams and
should be enjoyed immediately!
Source:
http://rawified.blogspot.com/
Ball-O-Nuts
Yield:
10–15 balls
Ingredients:
6 dates, soaked
1/2 cup rolled oats, soaked with dates
3/4 cup almonds
1/2 cup sesame seeds
3/4 cup poppy seeds or chia seeds
1/2 cup apple cider
½ cup brown rice syrup
Directions:
Soak dates with oats in water for a few hours, then
drain excess water. Add all ingredients except
poppy seeds into a blender. Blend until chunks
become very small, but are still apparent. Form
little balls with the mixture, then cover in poppy
seeds or chia seeds.
Dessert Ideas
Variations:
You can also squeeze lemon or ginger juice into
the mixture.
Source:
Tip:
It helps if everything is at room temperature, when
mixing.
Source:
Raw Pecan Pie
Pie Crust Ingredients:
1 ½ cups almond flour
¼ cup coconut oil
¼ cup agave nectar
dash of sea salt
Pecan Pie Filling Ingredients:
1 cup pre-soaked medjool dates
1 cup pecans
¼ cup chia seeds
1 ripe banana
1 Tbsp cinnamon
1/8 tsp nutmeg
extra pecans to top
Directions:
Place all crust ingredients into the food processor
and blend until dough-like. Place crust into 8 inch
spring-form pan and press down evenly. Place all
filling ingredients into the food processor and
blend until smooth (stopping to scrape down the
sides). Pour evenly over crust. Top with pecans
decoratively as you desire. Cover and place in the
freezer for 3-4 hours (or overnight). Remove from
freezer, spring-form pan, cut and serve!
Source:
http://www.damyhealth.com/
Cocoa Almond Fudge
Ingredients:
½ cup medjool dates, pitted
¼ cup unsweetened almond or coconut milk
1 cup raw almond butter
½ cup unsweetened cocoa powder
½ cup unsweetened shredded coconut
2 tsp. vanilla
walnuts or rosemary (optional)
Directions:
Chop dates and cover overnight with almond milk
to soften. Mash and mix all ingredients, including
the date/milk soak
and press into glass dish. Chill before cutting.
Source:
Creamy Almond Butter Freezer Fudge
Yield:
Makes about 20 one-inch squares.
Ingredients:
1 cup raw creamy almond butter (unsalted)
1/4 cup coconut oil, softened
1 1/2 Tablespoons raw honey
1/2 teaspoon fine sea salt
Directions:
Mix all the ingredients together in a bowl, until
smooth and creamy. Transfer the mixture to a
square container, lined with plastic wrap, then
smooth with a spatula, and freeze until solid (about
an hour). Remove the fudge by lifting the plastic
wrap out of the pan, then cut into squares. Return
the fudge to a sealed container, and store in the
freezer until ready to eat!
Cocoa/Carob-Avocado Cream Pie
Yield:
4 servings
Crust Ingredients:
¼ cup unsweetened coconut flakes
½ cup macadamia nuts
4 medjool dates
Directions:
Mash all crust ingredients together and press into
glass pan (bread loaf size works best).
2 Tbsp. carob or cocoa powder
12 raw cashews
1 avocado
3 medjool dates
Directions:
Blend all filling ingredients until smooth. Spoon
over crust. Freeze for at least one hour before
serving.
Source:
Dessert Ideas
Mango Cream
Yield:
4-6 servings
Ingredients:
1 1/2 pounds of mangoes
1 lime
1 1/2 cups of unsweetened almond or coconut milk
2 tablespoons of arrowroot powder
1 tablespoon of raw honey or maple syrup
Directions:
Peel the ripe mangoes and slice the flesh off the
stone, reserving some slices for decoration. Purée
the remaining mango in a blender and pass
through mesh strainer. Heat the milk near to
boiling over med-low heat. Meanwhile, mix the
arrowroot with a little water in a bowl. Remove the
milk from heat and add arrowroot mixture, stirring
until the mixture thickens. Leave to cool. Combine
mango purée, arrowroot custard and sweetener.
Spoon into individual bowls and chill. Serve
garnished with slices of fresh mango and a slice of
lime.
Source:
Brown Rice and Raisin Pudding
Yield:
6 servings
Ingredients:
2 cups cooked brown rice
1 1/2 cups firm tofu
2/3 cup raisins
1/3 cup pure maple syrup
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon kuzu, dissolved in 2 tablespoons
water
2 teaspoons vanilla extract
Directions:
Preheat oven to 375 degrees. Purée milk
substitute, tofu, maple syrup, spices, dissolved
kuzu and vanilla in a food processor. Pour the
purée into an oiled 1 1/2 quart baking dish; mix in
brown rice and raisins; bake for 1 hour. Remove
the pudding from the oven, sprinkle with more
cinnamon and bake 10 minutes longer. Serve the
pudding warm or at room temperature. Rice
pudding becomes firmer as it cools.
Variations:
Add a cup of sunflower seeds or pumpkin seeds
when you are adding the dried fruit.
Source:
Date Pudding
Yield:
4-6 servings
Ingredients:
6 eggs, separated
1/2 pound pitted medjool dates
1/2 cup whole wheat bread crumbs
1 teaspoon baking powder
1/2 cup date sugar (optional)
Directions:
Preheat oven to 325 degrees. Beat egg yolks. Add
date sugar, beat. Add dates, crumbs, baking
powder and mix. Beat egg whites in a separate
bowl until stiff. Fold into the first mixture. Bake in a
9x9 inch pan for 40 minutes.
Source:
Coconut Date Cookies
Yield:
15-25 cookies
Ingredients:
6-7 dried, pitted dates
1 cup rolled oats
2 cups whole-wheat flour
1/2 cup shredded, unsweetened coconut
1/2 cup pure maple syrup
1/2 tablespoon cinnamon
1/4 tablespoon nutmeg
1/2 cup olive oil
Directions:
Soak dates in 1 cup of water for 30 minutes.
Preheat oven to 375 degrees. Put all ingredients
including dates in the soaking water in a blender.
Blend into dough. Form little balls and smash them
into cookies. Place them on a lightly oiled cookie
sheet and bake for 10 minutes. Turn them over and
bake for 10 more minutes.
Source:
Drink Ideas
Ginger Drink
Prep Time:
7 minutes
Cook Time:
24 hours
Yields:
6-8 servings
Ingredients:
1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup or agave nectar to taste
Directions:
1. Thinly peel the fresh ginger, grate and mix with
water in a large saucepan.
2. Bring to a boil and simmer for 4 minutes. Cover
the pan and turn off the heat; leave for 24 hours.
3. Strain the liquid through a fine mesh sieve.
4. Add the lime juice and maple syrup or agave.
Stir until dissolved. Serve chilled.
Source:
Ginger Tea
A simple and amazing way to reduce inflammation
in your body!
Ingredients:
boiling water
gingerroot
Directions:
Boil water and cut up a few slices of gingerroot.
Add the gingerroot to the water and enjoy!
Special Coffee
Ingredients:
freshly brewed coffee
molasses or raw honey (optional)
cinnamon
nutmeg (freshly grated, if possible)
unsweetened coconut or almond milk
Directions:
Mix all ingredients together, experimenting with
proportions. Enjoy!
Chai Tea Latte
Ingredients:
boiling water
your favorite chai tea bag
unsweetened coconut or almond milk
molasses or apple juice or raw honey (optional)
cinnamon
nutmeg (freshly grated, if possible)
Directions:
proportions. Enjoy!
Hot Chocolate/Carob Drink
Ingredients:
1 cup unsweetened coconut or almond milk
1 tablespoon cocao or carob powder
1 tablespoon raw honey
½ teaspoon pure vanilla
Directions:
Combine all ingredients in a small saucepan and
heat until hot (do not boil).
Source:
Chatfield’s Carob Powder
Harvest Green Smoothie
Ingredients:
2 honeycrisp apples, cored and cut into chunks
2 small bartlett pears, cored and cut into chunks
1 white peach, pitted
1 lemon, juiced
1 chunk of ginger
3 to 4 cups water
3 to 4 collards leaves
3 to 4 kale leaves
2 to 3 large handfuls spinach leaves
Directions:
Place the apples, pears, peach, lemon juice,
ginger, and water into a high-powered blender and
blend until smooth. Add the greens, a little at a
time, blend, and then add more greens, blend
again until smooth. Taste the smoothie to
determine if it needs more greens, fruit, lemon, or
water.
Source:
http://www.nourishingmeals.com/
Drink Ideas
Ginger, Cayenne, Lemon, Honey Tea
Ingredients:
juice of half a lemon
1 Tbsp. raw honey
¼ tsp. of cayenne pepper
1 Tbsp. fresh ginger
1 cup water
Directions:
Boil water. Peel and chop ginger into fine pieces.
Add lemon, honey, cayenne and ginger to a mug.
Top with boiling water and let steep for five to ten
minutes, until the ginger is strong and aromatic.
Source:
http://www.food.com/recipe/
Spiced Apple Cider
Yield:
16 servings
Ingredients:
organic apple juice
4-10 whole cloves
2-6 green cardamom pods
½-1 whole cinnamon stick
1 thin slice fresh ginger (optional)
Directions:
Heat the apple juice with the spices on the stove
or in the Crockpot When using a Crockpot, start it
a few hours ahead of time, or heat on the stove,
then transfer to the Crockpot.
Source:
http://www.savvyvegetarian.com/vegetarianrecipes/
Apple Cider Vinegar Drink
Ingredients:
2 tsp apple cider vinegar
1 Tbsp. raw honey
1-2 cups water
Directions:
Boil the water in a jug. While this is boiling, add the
first two ingredients to a mug. Pour the water into
the mug to fill it, and stir until dissolved. Drink up!
Source:
http://recipes.sparkpeople.com/
Peppermint Tea
Ingredients:
boiling water
your favorite mint tea bag
spearmint leaves (optional)
Directions:
Mix all ingredients and enjoy!
Spiced Grapefruit Cooler
Yield:
2 servings
Ingredients:
3 grapefruits, peeled
½ inch gingerroot, peeled
1 tablespoon coconut oil
1 teaspoon cinnamon
1 teaspoon vanilla
6 ice cubes
¾ cups water
raw honey, maple syrup or stevia to taste (optional)
Directions:
Blend and enjoy!
Source:
“FOODMATTERS – The Recipe Book” by James
Colquhoun, etc.
Healthy Egg Nog
Ingredients:
1 Tbsp. vanilla extract
1 tsp.-1 Tbsp. maca root powder
2-4 Tbsp. pure maple syrup
1 tsp. nutmeg (freshly grated, if possible)
1 tsp. cinnamon
pinch cloves, ground
Directions:
Mix and enjoy!
Source:
http://www.naturallysavvy.com/recipe
Egg Cream
Yield:
3 servings
Ingredients:
1 large farm fresh egg
2 cups unsweetened almond or coconut milk
1/2 cup silken tofu
2 tablespoons pure maple syrup
1 teaspoon vanilla
1/2 teaspoon nutmeg and/or cinnamon
Directions:
Pour ingredients into a blender and mix until thick.
Cover. Chill for at least 2 hours. Serve cold.
Variations:
Try half soda water, half egg cream for a bubbly
treat.
Use orange extract instead of vanilla for a fruity
taste.
Source:
Drink Ideas
Deep Green Veggie Juice
***Note: You will need a juicer for this recipe.***
Ingredients:
4-8 large kale leaves
2 cucumbers
1 lemon
1 2” piece of ginger
2-3 Granny Smith apples
Directions:
Once the fruits and veggies are prepared, juice
them according to your juicer’s standards.
Deep Red Veggie Juice
***Note: You will need a juicer for this recipe.***
Ingredients:
2 pounds beets (about 6 medium), trimmed,
peeled, cut into 1" pieces
1 pound carrots (about 4 large), trimmed, peeled,
cut into 1" pieces
1 Gala or Empire apple (about 8 ounces), cored,
cut into 1" pieces
1 Granny Smith apple (about 8 ounces), cored, cut
into 1" pieces
1 3" piece fresh ginger, peeled, chopped into 1inch pieces
3 tablespoons fresh lemon juice
Directions:
Once the fruits and veggies are prepared, juice
them according to your juicer’s standards.
Source:
http://www.bonappetit.com/recipes/
Pineapple Cordial
Yield:
4-6 servings
Ingredients:
1 ripe pineapple
2 limes
3 whole cloves
4-5 slices of peeled ginger root
2 pints boiling water
agave nectar to taste
Directions:
Peel the pineapple thickly and reserve the flesh for
use in another dish. Crush the slices of ginger and
thinly slice the limes. Place the pineapple peel,
ginger, limes and whole cloves in a large bowl.
Pour boiling water over the mixture, cover and
allow to steep for 24 hours. Strain the liquid,
discarding the pineapple peel, limes and spices.
Dissolve agave nectar to taste, and serve chilled
with a garnish of sliced lime.
Source:
Gin and Min
Ingredients:
gin
sparkling water (“mineral water”)
lime and/or lemon juice
lime and/or lemon, sliced
spearmint leaves (optional)
Directions:
proportions. Enjoy!
Vodka Cranberry
Ingredients:
vodka
100% cranberry juice (not Ocean Spray…
the real deal)
water and/or sparkling water
lime and/or lemon juice (optional)
lime and/or lemon, sliced (optional)
Directions:
proportions. Enjoy!
Rum and “Coke”
Ingredients:
rum
Zevia cola
lime and/or lemon juice (optional)
lime and/or lemon, sliced (optional)
Directions:
proportions. Enjoy!

HEALTHY HOLIDAY RECIPES

Transcription

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