Recipes

Breakfasts

• Oatmeal Pancakes


Oatmeal Pancakes



These pancakes are a favorite in our house. Because they don’t contain any flour, they are very thin, so flipping them can be a little tricky at first.

Prep time: 10 minutes
Cooking time: 2-3 minutes
Yields: enough for 2 or 3 people

Ingredients:

• 2 cups rolled oats
• 1 3/4 cups water
• 1 banana
• 2 tablespoons maple syrup
• 1/4 teaspoon sea salt
• 1 teaspoon vanilla extract
• butter for griddle

Directions:

1. Place all ingredients in a blender and blend until smooth.
2. Let stand a few minutes until batter thickens. If batter is still too thin, add more oats and blend.
3. Heat butter on griddle or in skillet.
4. Pour batter, by 1/4 – 1/2 cup, into pan and cook for 2-3 minutes on each side.

 

• Brown Butter, Apple, and Carrot Muffins


Brown Butter, Apple, and Carrot Muffins



These muffins are amazing – you won’t be able to eat just one. The aroma that will fill your kitchen while these muffins are baking will make your mouth water. You can whip these up quickly. And, they happen to be gluten-free. Muscovado sugar is an unrefined brown sugar. You can find it at Whole Foods (along with the flours needed for this recipe).

Prep Time: 25 minutes
Cooking Time: 18-20 minutes
Yield: 12 muffins

Ingredients:

• 10 tablespoons unsalted butter
• 1 cup superfine brown rice flour
• 1/2 cup hazelnut or almond flour
• 2 tablespoons tapioca starch
• 1 1 /2 tsp. baking powder
• 1/2 tsp. salt
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground ginger
• 1/8 tsp. ground nutmeg
• 1/8 tsp. ground caradamom
• 2 eggs, at room temperature
• 1/3 cup light muscovado sugar
• 1/3 cup maple syrup
• 1 tsp. vanilla extract
• 3 small carrots, peeled and grated
• 1 medium Gala apple, peeled, cored, and grated.

Directions:

1. Preheat oven to 350F (180C).
2. In a small saucepan, heat the butter over medium high heat until the solids start to turn brown and smells of roasted nuts. Set aside and cool.
3. In a large bowl, whisk together the rest of dry ingredients.
4. In a separate bowl, whisk together the brown butter and remaining wet ingredients.
5. Add the wet to the dry and whisk to combine. Fold in the grated carrot and apples.
6. Scoop the batter into baking cups and bake for 18-20 minutes.
7. Transfer to cooling rack and cool completely.

Adapted from Aran Goyoaga, author of Small Plates and Sweet Treats

• Multigrain Pancakes


Multigrain Pancakes



These pancakes are a snap to throw together on a Saturday or Sunday morning. They are made from 100% whole grain flours, yet they are light and moist. The buttermilk gives them a little zing. The batter can be used for waffles as well. Any leftover batter will keep well in the refrigerator for a few days.

Yield: about 16-18 pancakes

Ingredients:

• 1 cup whole wheat pastry flour
• 1/2 cup oat flour
• 1/2 cup rye flour
• 1 1/2 tablespoons natural cane sugar
• 1 tablespoon baking powder
• 1/2 teaspoon fine grain sea salt
• 2 cups buttermilk
• 3 large eggs, lightly beaten
• 1/3 cup butter, melted and cooled a bit, plus more for the griddle

Directions:

 

1. Combine the flours, sugar, baking powder, and salt in a large bowl.
2. In a separate medium bowl, whisk together the buttermilk and eggs, add the melted butter, and whisk again.
3. Pour the wet ingredients over the dry and stir until just combined.
4. Heat a griddle or skillet until medium-hot, brush with butter.
5. Pour or ladle the batter onto the griddle to form individual pancakes.
6. Cook until the bottoms are deep golden and the tops have set a bit. Then flip them with a spatula and cook until the pancakes are cooked through.
7. Repeat with remaining batter.
8. Serve topped with butter or your favorite syrup.

Note: I like to add slices of banana or blueberries to my pancakes before flipping them. 

Adapted from Super Natural Everyday by Heidi Swanson.

• Overnight Steel-Cut Oats


Overnight Steel-Cut Oats



The biggest complaint I hear about having oatmeal for breakfast is, there’s not enough time in the morning to make it. Here’s an easy way to prepare oatmeal the night before. All you need to do in the morning is reheat it.

There are lots of ways to spice up your oatmeal. Here are some of my favorite toppings: cinnamon, raw honey, maple syrup, butter, a splash of almond milk, berries, sliced banana, almonds, toasted walnuts, chopped dates, etc.

This recipe makes enough to feed 4 or 5. If there aren’t that many of you eating oatmeal, just store the leftover oatmeal in the refrigerator and heat it up another day.

 

Prep time: 5 minutes

Serves: 4 – 5

 

Ingredients:

• 6 cups water
• 1/2 teaspoon fine grain sea salt
• 1 1/2 cups steel-cut oats

 

Directions:

1. Boil the water in a saucepan.
2. Add the salt and then the oats, stirring as you pour them in.
3. Remove from the heat and cover.
4. Leave overnight.
5. In the morning, reheat the oatmeal (I like to add a bit of cinnamon to the oatmeal while it’s reheating).
6. Refrigerate any leftover oatmeal.

 

Adapted from Heidi Swanson’s Super Natural Cooking.

• Pumpkin Spice Muffins


Pumpkin Spice Muffins



Prep Time: 25 minutes
Cooking Time: 20 minutes
Yields: 20 servings

INGREDIENTS

Wet Ingredients:

• 1 cup pitted dates
• 1 tablespoon lemon juice
• 1-1/2 cups pumpkin purée
• 1/2 cup maple syrup
• 1/2 teaspoon vanilla extract
• 1/4 cup almond butter
• 2/3 cup applesauce

Dry Ingredients:

1. 1/2 cup brown teff flour
2. 1 cup whole wheat pastry flour
3. 1/4 cup arrowroot
4. 1/4 teaspoon sea salt
5. 1 tablespoon baking powder
6. 1 teaspoon baking soda
7. 1 teaspoon ground cinnamon
8. 1/4 teaspoon ground cloves
9. 1/4 teaspoon ground nutmeg
10. 1/8 teaspoon ground allspice

(Note: teff flour, whole wheat pastry flour, and arrowroot can be found at Whole Foods)

DIRECTIONS

• Preheat oven to 350°F and prepare muffin tin with paper muffin cups.
• Place dates in food processor and mince. Add remaining wet ingredients and process to combine. Place all dry ingredients in separate bowl, and whisk to combine.
• Pour wet ingredients into dry and mix to combine. Immediately scoop batter (can use an ice cream scoop) into muffin tins. Distribute batter evenly.
• Bake 15 – 20 minutes (depending on your oven) or until toothpick inserted in center comes out clean. Remove from oven and set on rack to cool completely before removing from tins.

TIP: Muffins freeze well in an airtight container.
Credit: Terry Walters

Desserts

• Banana Date Cake


Banana Date Cake



Prep time: 20 minutes
Cooking time: 25 minutes
Yields: 8 people

Ingredients:

Wet Ingredients:

• 10 dried dates, pitted
• 3 medium-sized ripe bananas
• 1/3 cup maple syrup
• ¼ cup virgin coconut oil, melted
• 2 tablespoons lemon juice
• 1 teaspoon vanilla extract

Dry Ingredients:

• 1 cup chickpea flour
• 1 cup almond meal
• ¼ cup tapioca flour
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• ½ teaspoon ground cinnamon
• ½ teaspoon sea salt

Directions:

1. Preheat oven to 350°. Lightly grease an 8×8 inch glass baking dish.
2. Place dates in a large bowl and cover with boiling water to soften.
3. Drain dates, add bananas and mash both together so that chunks remain (I use a potato masher).
4. Add maple syrup, melted oil, lemon juice, and vanilla and whisk to combine.
5. In a separate bowl, whisk together all of the dry ingredients.
6. Add dry ingredients to bowl with banana mixture and fold gently to combine, making sure not to over mix.
7. Pour into prepared baking dish and bake for 25-30 minutes (depending on your oven) or until toothpick inserted in center comes out clean.
8. Remove from oven, place on rack and cool completely before slicing.

Notes:

This is a gluten-free cake that rivals any banana bread made with wheat flour. It is absolutely delicious.

Credit: Adapted from Clean Start by Terry Walters

• Chocolate-Covered Strawberries for Valentine’s Day


Chocolate-Covered Strawberries for Valentine’s Day



This is a classic Valentine’s Day dessert that you can make yourself. This recipe couldn’t be easier – there are only 2 ingredients. And it happens to be healthy, especially when made with dark chocolate. I know strawberries aren’t in season in February. (I do try to buy seasonally.) But I make an exception for Valentine’s Day. Try to buy organic strawberries if you can find them.

 

Ingredients:

• 8 ounces dark chocolate (70% cacao or higher), finely chopped
• 20 fresh strawberries, washed and dried completely

 

Directions:

1. Place chocolate in a bowl set over simmering water (or use a double boiler if you have one).
2. Stir chocolate occasionally until melted. Remove from heat.
3. Line a baking sheet with waxed paper.
4. One at a time, dip each strawberry in the melted chocolate, twirling to coat.
5. Place the strawberries on the baking sheet with waxed paper and refrigerate for at least 15 minutes, or until the chocolate is set.

Note: If you want to make these even fancier, sprinkle the chocolate-covered part of the strawberries in finely chopped pistachios or almonds.

 

• Cocoa Banana Cups


Cocoa Banana Cups



This dessert  is like a healthy chocolate pudding. The chocolate/banana/nut combination is so satisfyingly delicious. You can whip this up in 5 minutes. Although I made this recipe with almond butter, you can make it using any nut butter.

Yield: 4 small cups/ramekins

Ingredients:

• 2 large, overripe bananas
• 2 Tbsp maple syrup
• 1/4 cup organic cacao powder
• 1/3 cup almond butter
• 1/4 to 1/3 cup almond milk
• pinch of sea salt

Directions:

1. Combine all ingredients in a high-powered blender and blend until smooth, adding more almond milk if needed.
2. Transfer to 4 small ramekins and chill for at least one hour before eating.

Optional: garnish with cacao nibs, chopped banana, or toasted almonds

Adapted from Sara Forte’s the Sprouted Kitchen Bowl & Spoon.

• Delicious, Gluten-Free Chocolate Chip Cookies


Delicious, Gluten-Free Chocolate Chip Cookies



I’m always looking for healthy alternatives to the classic sweets that we grew up on. I came across these chocolate chip cookies on a cooking blog that I visit often. I tried them out this past weekend and they were a hit. These gluten free cookies are absolutely delicious. The dark chocolate and fleur de sel make a great combination. No one in my family has a gluten sensitivity, but I much prefer baking and cooking with whole grain flours. I try to stay away from refined white products. All of the ingredients for this recipe can be found at Whole Foods.

Note: Fleur de Sel is a type of French sea salt. If you don’t have any on hand, you can substitute any good quality sea salt. Use a coarse grain salt for sprinkling on top.

Prep Time: 15minutes (not including 1 hour refrigeration time for the dough)
Cooking Time: 10 – 12 minutes (per batch)
Yields: 2 dozen cookies

Ingredients:

• 8 tablespoons unsalted butter, at room temperature
• 1/2 cup packed light muscovado sugar
• 1/4 cup natural cane sugar
• 1 teaspoon vanilla extract
• 1 egg, at room temperature
• 1 cup brown rice flour
• 1/2 cup amaranth flour
• 1/4 cup tapioca starch (also known as tapioca flour)
• 1/2 teaspoon fleur de sel, plus more for topping
• 1/4 teaspoon baking soda
• 1 cup dark chocolate (70% cacao or higher) chunks or chips

Directions:

1. Combine the butter, muscovado sugar, natural cane sugar and vanilla extract in the bowl of a stand mixer. Mix with the paddle attachment on medium speed for 2 minutes.
2. Scrape the sides and bottom of the bowl. Add the egg and mix until combined.
3. In a small bowl, whisk together the brown rice flour, amaranth flour, tapioca starch, fleur de sel, and baking soda.
4. Add the dry ingredients into the butter mixture and mix on medium speed until the dough comes together.
5. Add the chocolate chunks and mix until thoroughly incorporated.
6. Scoop the dough onto a piece of parchment paper. Roll the dough into a log that is approximately 2 inches in diameter and 12 inches long. Wrap the log with the parchment and refrigerate for 1 hour. (You can freeze the dough for baking another day as well.)
7. While dough is in refrigerator, preheat the oven to 350F.
8. After dough refrigerates for an hour, cut the log into 1/2-inch disks. Place them on baking sheets lined with parchment paper leaving 2 inches in between the cookies.
9. Sprinkle the tops with a bit of fleur de sel. Bake for 10 to 12 minutes, or until edges set and start to turn golden. They might look a bit underdone, but this is fine. They will harden as they cool and slightly under-baking them will keep them chewy Let the cookies cool on the baking sheet for 5 minutes before trying to lift them. Store them in an airtight container for up to 3 days.

Adapted from Aran Goyoaga’s blog Cannelle et Vanille

• Peanut Butter Cookies

Peanut Butter Cookies

When I first came across this recipe, I was a bit skeptical. There were so few ingredients and it looked too easy to be really good. But I went ahead and made them and I’m glad I did. These cookies are SO good! I plan on making them again and again. They have no butter or eggs. You don’t even need a mixer to make these. The recipe calls for chunky peanut butter – I used smooth because that’s all I had in my pantry – and they turned out delicious. So you can’t go wrong either way.
My preferred brand of peanut butter is MaraNatha organic peanut butter. The only ingredients are organic dry roasted peanuts and sea salt – that’s all you need. Beware of the ‘no stir’ peanut butters. They contain sugar and palm oil. It’s also important to buy organic peanut butter. Conventionally grown peanuts are full of contaminants (pesticides, fertilizers, and molds) – and kids are particularly vulnerable to the adverse effects of pesticides.

Makes 2 – 3 dozen cookies
Ingredients:
• 2 cups whole wheat pastry flour or spelt flour
• 1 teaspoon baking soda
• 3/4 teaspoon fine grain sea salt
• 1 cup organic, chunky (or smooth) natural peanut butter
• 1 cup maple syrup
• 1/3 cup extra virgin olive oil
• 1 1/2 teaspoons vanilla extract
• flaky sea salt (such as Maldon) for sprinkling on top (optional)
Directions:
1. Preheat oven to 350 degrees. Place rack in top third of oven.
2. In a medium mixing bowl, combine the flour, baking soda, and salt.
3. In a separate larger bowl, combine the peanut butter, maple syrup, olive oil, and vanilla. Stir until combined.
4. Pour the flour mixture over the peanut butter mixture and stir until barely combined.
5. Let sit for 5 minutes and give one more quick stir.
6. Drop batter by heaping tablespoonfuls onto parchment-lined baking sheets.
7. Press down on each cookie gently with the back of a fork to make criss-crosses (if the batter is too loose for this step, go ahead and chill it for a while before doing this).
8. Sprinkle a few flakes of sea alt on top of each cookie if desired.
9. Bake for 9 or 10 minutes, depending on your oven – make sure not to over bake or they will be dry.
10. Let cool 5 minutes and transfer to a cooling rack.
11. Store in an airtight container for up to 3 days.
Adapted from the food blog 101cookbooks.com by Heidi Swanson.
• Pumpkin Bread with Chocolate Chips

Pumpkin Bread with Chocolate Chips

I stumbled upon this recipe on one of my favorite food blogs. This pumpkin bread combines my love for pumpkin with my love for baking with whole grain flours. It calls for spelt flour – an ancient grain with a sweet, nutty flavor. It is so simple to whip up – no electric mixer needed.
 
Ingredients:
• 1 1/2 cups organic spelt flour
• 1 teaspoon baking soda
• 2 teaspoons cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon sea salt
• 1 cup organic pumpkin purée
• 1/4 cup olive oil
• 2 eggs, beaten
• 1/2 cup natural cane sugar
• 1/2 cup water
• 1/2 cup dark chocolate chips (plus more for sprinkling on top)
 
Directions:
1. Preheat oven to 350.
2. Grease a loaf pan with butter.
3. Sift together the dry ingredients in a large bowl (flour, baking soda, cinnamon, nutmeg, salt).
4. Using a whisk, combine the wet ingredients in a separate bowl (pumpkin, olive oil, eggs, sugar, water).
5. Pour the wet ingredients into the bowl with the dry ingredients and stir to combine. Add the chocolate chips (you can use more or less than 1/2 cup, depending on your preference).
6. Pour into the greased loaf pan and sprinkle with some chocolate chips.
7. Bake for 40-45 minutes or until a toothpick comes out (almost) clean, except for the very middle. (Be careful not to overcook it. I like to take it out of the oven when the center is not quite all the way cooked). Cool on a wire rack.
Adapted from www.loveandlemons.com.
• Quick Oatmeal Cookies


Quick Oatmeal Cookies



These ultra-thin, lace-like oatmeal cookies are quick and easy to throw together – no electric mixer necessary. The fennel seeds add a unique flavor twist to these cookies. It’s this anise flavor, in my opinion, that makes these cookies taste so good. But feel free to experiment with whatever spices strike your fancy. Add chopped nuts and/or raisins if you feel so inclined. If you don’t have a mortar and pestle to crush the fennel seeds, you can use a coffee grinder.

Prep time: 15 minutes
Cooking time: 8-10 minutes/batch
Yield: 2 dozen cookies

Ingredients:

• 1 tablespoon whole wheat flour
• 1 teaspoon baking powder
• 1/4 teaspoon fine grain sea salt
• 1 teaspoon fennel seeds, crushed
• 4 teaspoons poppy seeds
• 1/2 teaspoon cinnamon (optional)
• 1/2 cup unsalted butter
• 1 1/2 cups uncooked rolled oats (not instant)
• 1 egg, room temperature
• 2/3 cup muscovado sugar (unrefined brown sugar)

Directions:

1. Preheat oven to 350F with a rack in the top third.
2. Line two baking sheets with parchment paper.
3. In a small bowl, combine the flour, baking powder, salt, fennel, poppy seeds, and cinnamon (if using). Set aside.
4. Gently melt the butter in a medium saucepan. When just melted, remove from heat and stir in the oats. Stir until well coated.
5. In a large bowl, whisk the sugar with the egg until it is the consistency of a creamy icing – I use my old hand-held mixer. You can use an old fashioned egg beater if you have one.
6. Whisk the flour mixture into the sugar/egg mixture. Then add the oats.
7. Stir until combined, then drop, a level tablespoon at a time, onto the prepared baking sheets, at least 2 inches apart.
8. Bake these, one sheet at a time, in the top third of the oven, spinning once halfway through. Bake until very deeply golden, about 8-10 minutes.
9. Remove and let sit for a few minutes. Then transfer to a rack to continue cooling. Repeat with remaining dough.

Adapted from 101cookbooks.com

 

• Sticky Teff-Kissed Spice Loaves


Sticky Teff-Kissed Spice Loaves



These loaves are a delicious, spiced, sticky version of gingerbread. If you’re not familiar with teff flour, you’re in for a treat. Teff is an Ethiopian grain full of fiber, vitamins, and minerals, including calcium and iron. It is the tiniest grain in the world. The flour is very fine with a malty aroma, nutty flavor, and a pale brown color. You can find teff flour in any Whole Foods or MOMs store. This recipe makes 2 loaves – perfect for giving one away and for keeping one yourself. They keep really nicely in the refrigerator. They also freeze well. I like to have a slice with tea in the afternoon, or as a dessert after dinner, or any time really.

Yield: 2 loaves

Ingredients:

• 2 cups whole-wheat pastry flour
• 1 cup brown teff flour
• 1 ½ teaspoons baking soda
• ½ teaspoon sea salt
• 2 teaspoons ground ginger
• 1 tablespoon ground cinnamon
• ½ teaspoon ground allspice
• ¼ teaspoon ground cloves
• 1 cup unsalted butter (2 sticks)
• ½ cup water
• ¾ cup blackstrap molasses
• ¾ cup honey
• 1 cup natural cane sugar
• 3 large eggs, at room temperature
• ½ cup milk
• 1-inch piece fresh ginger, peeled and grated or minced
• Freshly whipped cream, for topping

 

Directions: 

1. Preheat the oven to 325°F and position your rack in the center of the oven.  Butter and flour 2 loaf pans (8-inch by 4-inch), tapping out any excess flour.
2. In a large bowl, combine the flours, baking soda, salt, ground ginger, cinnamon, allspice, and cloves and whisk to combine.
3. In a medium saucepan, combine the butter, water, molasses, honey, and sugar.  Cook over medium heat, stirring until the butter is completely melted.
4. Pour into a large bowl and let it cool a bit.
5. Once the butter mixture has cooled off a bit, whisk in the milk and then the eggs, one at a time.
6. Using a rubber spatula, fold in the dry ingredients, in 3 increments.  You may still have lumps, but you don’t want to over mix.
7. Fold in the fresh ginger.
8. Pour the batter into the prepared loaf pans.
9. Bake for 50 to 60 minutes (depending on your oven), or until loosely set in the center. Try not to over bake the loaves – if you do they will lose their stickiness.
10. Let the cakes cool in the pan.  Serve sliced alone or with a dollop of whipped cream.

 

Adapted from Super Natural Cooking by Heidi Swanson.

• Zucchini Bread


Zucchini Bread



I love baking with whole grain flours. It used to be pretty rare that you would come across recipes that didn’t use white flour. And if you did, they were categorized as a “healthy alternative.” Well yes, whole grain flours are a healthy alternative. But whole grain baking is not just about healthy. It’s about incredible flavors and textures. This recipe calls for whole wheat pastry flour which you can find at most grocery stores. For the sugar, I like to use Florida Crystals organic pure cane sugar. It’s less refined than regular sugar. You can find it at Whole Foods or MOM’s organic market.

I came across this delicious zucchini bread recipe on Heidi Swanson’s blog 101cookbooks.com. The first time I made it I couldn’t believe how good it was – nor could my family. I have made it several times since and it disappears very quickly in our household.

If you have a food processor with the grating attachment, I recommend you use this to grate the zucchini. It is a huge time saver.

This recipe makes 2 loaves.

Ingredients:

• 1 1/2 cups chopped walnuts
• 1/3 cup poppy seeds
• zest of 2 lemons
• 1/2 cup unsalted butter (1 stick)
• 1 cup sugar
• 1/2 cup muscovado sugar (unrefined brown sugar – can find it at Whole Foods)
• 3 large eggs
• 2 teaspoons vanilla extract
• 3 cups grated zucchini (about 3 medium or 2 large), skins on (squeeze the moisture out of the grated zucchini before mixing it in)
• 3 cups whole wheat pastry flour
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon baking powder
• 1 teaspoon sea salt
• 1 teaspoon cinnamon

Equipment: two 1 pound loaf pans (5×9 inches)

Directions:

1. Preheat oven to 350 degrees.
2. Butter the 2 loaf pans, dust them with a bit of  flour, and set aside.
3. In a small ball combine the walnuts, poppy seeds, and lemon zest. Set aside.
4. In a stand mixer, beat the butter until fluffy. Add the sugars and beat again until the mixture comes together and is no longer crumbly.
5. Add the eggs, one at a time, mixing well and scraping down the sides of the bowl between each addition.
6. Stir in the vanilla and then the zucchini (on low speed).
7. In a separate bowl, combine the whole wheat pastry flour, baking soda, baking powder, salt and cinnamon.
8. Add the dry ingredients to the wet ingredients in two batches, mixing between each addition.
9. By hand, fold in the walnut, poppy seed, lemon zest mixture, saving a bit to sprinkle on the top of the loaves before baking. (Avoid over mixing the batter).
10. Divid the batter equally between the two loaf pans. Make sure the batter is level.
11. Sprinkle any remaining walnut mixture on top of both loaves.
12. Bake for about 40 minutes on a middle oven rack (could be shorter or longer depending on your oven – it’s best to err on the side of under baking to keep it moist).
13. Remove from the oven and cool in the pans for about 10 minutes.
14. Turn out onto wire racks to finish cooling.

Note: You can freeze one or both loaves if you don’t plan on eating them right away. Or give one away as a gift and keep the other for yourself.

Adapted from 101cookbooks.com by Heidi Swanson.

Drinks

• Berry Green Smoothie

Berry Green Smoothie

Now that berries will soon be coming into season, here’s a great way to put them to use. Did you know that berries have the lowest glycemic load of all other fruits? That means they have a low carb content and won’t make your blood sugar levels rise too much. Just make sure you choose organic berries – particularly strawberries – they are on the dirty dozen list of foods grown with the most pesticides.
So grab your blender and whip up this delicious, healthy smoothie.
Yield: about 16 oz.
Ingredients:
• handful of strawberries
• handful of blueberries
• 1 banana
• 2 cups almond milk
• handful of spinach (or kale – whichever you prefer)
• 1 tablespoon almond butter
• 1 tablespoon or more chia seeds (or ground flax seeds)
• 4 or 5 ice cubes
Directions:
1. Put all the fruit and the almond milk in the blender and blend on low power for a few seconds
2. Add the spinach, almond butter, chia seeds, and ice cubes and blend until smooth.
• Cacao Smoothie


Cacao Smoothie



Prep Time: 5 minutes
Yield: 2 servings

Ingredients:

• 2 cups almond milk
• 1 frozen banana
• 1 Tablespoon raw cacao powder
• 1 teaspoon mesquite (optional)
• 1 or more teaspoons cinnamon
• 3 -5 ice cubes

Directions:

Place all ingredients in a Vitamix or blender and blend until smooth.

• Cashew Chai Milk


Cashew Chai Milk



This tastes AMAZING! The ginger and spices combined with the cashews create the most delicious “milk” ever. You can turn this into a smoothie by adding bananas and greens, or any fruit of your choice. Stored in an airtight container, the milk will keep in the fridge for up to 3 days. For a warm treat, Kris Carr (whose recipe this is) suggests heating up a cup on the stovetop and sprinkling with cinnamon.

Ingredients:

• 1 cup organic raw cashews, soaked for 2 hours*, rinsed, and drained
• 1/2-inch piece ginger, peeled
• 1 teaspoon cinnamon
• 1/4 teaspoon cardamom
• 1/4 teaspoon salt
• 2 to 3 tablespoons maple syrup
• 3 1/4 cups water

Directions:

1.  In a high-speed blender, blend all ingredients until smooth and creamy.

*Note: you can soak cashews anywhere from 2 – 6 hours. If you want to make this drink in the morning, soak the cashews for 2 hours the night before, drain, rinse and store in the fridge in a glass container.

Adapted from Kris Carr’s Crazy Sexy Juice.

• Ginger Smoothie


Ginger Smoothie



This is my new favorite drink. It has a tangy/sweet flavor that is incredibly refreshing. The ginger gives this juice a real zing. Ginger is best known for calming upset stomachs. It contains enzymes responsible for catalyzing the proteins in your food, thus aiding in digestion and the prevention of cramps. Ginger can also provide relief for bloating and gas.

Serves: 2

Ingredients:

1 banana
2 teaspoons freshly grated ginger
1 cup orange juice (fresh squeezed is better)
2 tablespoons honey
1 cup ice

Directions:

Combine all ingredients in a blender; blend until smooth.

• Matcha (Green Tea) Vanilla Smoothie


Matcha (Green Tea) Vanilla Smoothie



This smoothie is a real treat. It’s like a healthy vanilla milkshake. It tastes so good, it’s hard to just sip it.  If you’re not familiar with matcha, it’s finely ground, high quality, green tea powder. It’s sweeter than steeped green tea and, because it’s in a concentrated powder form, it’s super healthy due to all of those green tea antioxidants. You can find matcha in the tea section at Whole Foods, or any organic or Asian market. Or you can buy it online. The cost of matcha will vary depending on the quality – more expensive matcha is more mellow, less expensive matcha has more bitterness.

Yield: 2 smoothies

Ingredients:

• 2 frozen bananas
• 1 1/2 cups almond milk (preferably homemade)
• 2 teaspoons matcha powder (can use more or less, depending on your taste)
• vanilla bean – a tiny scrape from about 1-inch of the pod
• a handful of ice
• a splash of honey (optional)

Directions:

1. Blend everything together. Taste & adjust to your liking.

Note:

If you don’t happen to have a vanilla bean, you can skip it. You can try adding a bit of vanilla extract, but you don’t have to in order for this smoothie to taste good.

 

Adapted from a recipe on www.loveandlemons.com.

• Nut Butter Protein Shake

Nut Butter Protein Shake


Hemp is an incredible multi-purpose plant that can be used for anything from paper, rope, and cloth. It is also one of the most nutritionally well-balanced foods on the planet.
Ingredients:
• 1 scoop of organic hemp protein powder
• 1 TB organic natural peanut butter (can use almond butter instead)
• 1 cup of almond milk or hemp milk
• 1/2 banana (preferably frozen)
• 3-5 ice cubes
Directions:
1.  Place all ingredients in a blender and enjoy…
Courtesy of Good Hemp Nutrition.
• Oh So Refreshing Green Juice


Oh So Refreshing Green Juice



I finally broke down and bought a juicer. I’m not sure why I held out for so long. I think I wanted to make sure I would put it to good use. And I have to say, so far so good. Every time I drink one of my new juice concoctions, I feel like I’m giving my body exactly what it needs and deserves. I feel very green and clean inside. If nothing else, the psychological effect is huge!

Here is one of my favorite juices so far:

Yield: about 16 ounces juice

Ingredients: 

• 1 whole cucumber (peeled if not organic)
• 2 stalks organic celery
• 2 leaves organic kale
• 1/2 lemon (unpeeled)
• 1 thumb size piece of fresh ginger (more or less, depending on your affinity for ginger)
• 1 pear (or apple)

Juice all ingredients and drink up. You will love this oh so refreshing drink!

• Peachy Green Smoothie


Peachy Green Smoothie



Prep time: 5 minutes
Serves: 2 people

Ingredients:

• 1 – 2 cups frozen organic peaches
• 1 cup almond milk
• 1 cup filtered water
• 1 – 2 cups spinach (or kale)
• 1 frozen banana
• 1 or 2 tablespoons chia seeds

Directions:

Place all ingredients in a blender or Vitamix and blend until smooth. If you want your smoothie a little sweeter, you can add a bit of maple syrup or a pitted date or two.

Notes:

optional: you may add other ingredients for added nutrition such as hemp protein powder, bee pollen, flaxseed oil, spirulina powder, etc.

• Yummy Beet Juice


Yummy Beet Juice



Beet juice has a whole host of health benefits. Also know as beetroot juice, beet juice is best known as a blood purifier and blood builder that helps in the creation of red blood cells. Athletes love it because it helps muscles use oxygen more efficiently. Beets are loaded with vitamins and minerals including Vitamins A and C, folate, magnesium, potassium, iron, calcium and many more. Beet juice has been proven to lower blood pressure and help with anemia, digestion, regulating metabolism, liver cleansing…the list goes on. So now that we know beets are a super food, try juicing them. Your body can get a direct shot of these amazing nutrients by making beet juice.

Yield: about 8 ounces juice

Ingredients:

• 1 raw beet, washed and ends cut off*
• 3 organic kale leaves
• 1 thumb size piece of fresh ginger root
• 1 organic apple

Juice all ingredients and drink up.

You can easily double this if making the juice for two. Beets also work well with carrots and celery.

*You don’t need to peel the beet unless it has a very thick peel. Just make sure to clean it well and cut the green ends off.

 

Entrees

• Barley Risotto with Butternut Squash


Barley Risotto with Butternut Squash



This one-dish vegetarian meal is the perfect fall comfort food. It’s easy to prepare, delicious, nutritious, and kids will love it.

Prep Time: 20 minutes
Cooking Time: 50 minutes
Yields: 6 servings

Ingredients:

•             5 cups no-salt-added vegetable broth
•             1 1/2 tablespoons olive oil
•             1 large sprig thyme, plus more for garnish
•             1 medium onion, cut into small dice (1 cup)
•             1 medium clove garlic, minced (1/2 teaspoon)
•             1 cup pearled barley (I soak my barley ahead of time)
•             1 small (1 pound) butternut squash, peeled, seeded & cut into 1/2-inch cubes
•             1 cup freshly grated Parmigiano-Reggiano cheese, plus more for garnish
•             Sea salt
•             Freshly ground black pepper
•             2 cups fall greens, such as baby spinach, arugula or baby kale

Directions:

1. Heat the broth in a medium saucepan over low heat; keep it warm.
2. Heat the oil in a medium pot over medium heat. Add the onion and thyme and cook until it becomes translucent, about 5 minutes.
3. Add the garlic and cook for 1 minute.
4. Add the barley to the onion mixture and stir for 2 minutes.
5. Reduce the heat to low. Add about 2 cups of the warm broth to the barley mixture, and stir slowly until the barley begins to swell and most of the liquid is absorbed, about 8 minutes.
6. Add the squash. Add 2 more cups of the broth, 1 cup at a time, stirring slowly and letting the barley absorb the broth before adding more. This will take about a half-hour. The risotto is cooked when the barley is creamy on the outside and slightly firm (al dente) in the center.
7. Discard the thyme sprig. Add the greens and stir until they have wilted, then stir in the Parmigiano-Reggiano cheese.
8. Season with salt and pepper to taste. If the risotto is too thick or dry, add some of the remaining broth to achieve the desired consistency.
9. Divide the risotto among individual serving dishes, and garnish with a sprinkling of Parmigiano-Reggiano and a small sprig of thyme.

Adapted from Bonnie Moore in the Washington Post

• Big Curry Noodle Pot

Big Curry Noodle Pot

This dish is a satisfying, creamy, flavorful curry made with coconut milk and turmeric. You may have heard about the amazing health benefits of turmeric – (or maybe not!) Turmeric is a culinary spice often used in Indian cooking. Research has shown turmeric to be a powerful agent in preventing many diseases, most likely due to its anti-inflammatory properties. So I’m always looking for ways to add more turmeric to our diets. And this recipe does the trick – it comes together quickly and tastes delicious. The noodles make great leftovers as well. You can find red curry paste and coconut milk in the Asian section of the supermarket.
Prep Time: 20 minutes
Cooking Time: about 10 minutes
Serves: 4-6
Ingredients:
• 12 oz. Asian style wide noodles (such as Udon)
• 2 tablespoons coconut oil
• 2 cloves garlic, minced
• 1 onion, chopped
• 2 teaspoons red curry paste
• 12 oz. extra-frim tofu, cut into thumb-sized slices (about 1 inch long and 1/2 inch thick)
• 1 (14 oz.) can coconut milk
• 2 cups vegetable stock
• 2 teaspoons ground turmeric
• 2 tablespoons shoyu or tamari (soy sauce)
• 1 tablespoon natural cane sugar
• juice of 1 lime
• 2/3 cup peanuts (for topping)
• 1/3 cup slivered shallots (for topping)
• 1/3 cup chopped fresh cilantro (for topping)
Directions:
1. Bring a large pot of water to a boil. Cook the noodles according to package directions. Drain and set aside.
2. While the noodles are cooking, heat the coconut oil in a large saucepan over medium high heat.
3. Stir in the garlic, onions and curry paste and mash the paste around the bottom of the pan a bit to distribute it evenly. Cook until fragrant – about 2 minutes.
4. Add the tofu and stir gently until coated with the curry paste. Stir in the coconut milk, stock, turmeric, shoyu, and sugar.
5. Bring to a simmer and simmer gently for 5 minutes.
6. Remove from the heat and stir in the lime juice.
7. Add the noodles and gently stir them into the sauce.
8. Serve the noodles in individual bowls, top with a generous ladle of curry, and sprinkle with peanuts, shallots, and cilantro.
Adapted from Super Natural Cooking by Heidi Swanson.
• Black Bean Ragout


Black Bean Ragout



The first time I made this recipe from The Smitten Kitchen, it was an instant hit with my family. Although I don’t have a slow cooker (I make it on the stove top), this black bean ragout is the perfect slow cooker recipe. Loaded with protein, fiber and great taste, you can’t go wrong with this dish. Serve it over brown rice and garlic toasts (see recipe below) or use it as a filling for tacos or quesadillas. It makes for great leftovers.

I know that the recipe looks long and involved, but this ragout is really a snap to make. It’s important that you soak your beans first. I don’t recommend using canned beans for this recipe. They will turn out very mushy. See below for instructions on soaking beans.

Prep Time: 20 – 25 minutes (not including soaking beans or making garlic toasts)
Cooking Time: 3 – 6 hours
Yield: about 6 cups ragout

Ingredients:

Bean ragout

• 1 large yellow onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ground cumin
• 1/2 teaspoon dried oregano
• 2 teaspoons smoked paprika
• 1 pound dried black beans, soaked*
• 1 dried chile (optional)
• 2 tablespoons tomato paste
• 2 teaspoons sea salt
• 9-10 cups water or low sodium vegetable stock
• 1 tablespoon lime juice or sherry vinegar

Garlic toasts

• 1-inch thick slices of rustic or sourdough bread
• olive oil
• sea salt
• 1 garlic clove, halved

Cumin crema

• 1 teaspoon ground cumin
• 1 cup sour cream or creme fraiche

Directions:

Slow-Cooker

1. Put all the bean ragout ingredients except lime juice or vinegar in a 6-quart slow cooker.
2. Cover and cook at high setting until beans are very tender, about 3 – 6 hours, depending on your slow cooker.

Stove top

1. Put all the bean ragout ingredients except lime juice or vinegar in a large pot (I use my 6 qt dutch oven).
2. Bring to a boil, reduce heat to a low simmer and cook for approximately 3 – 3 1/2 hours, until the beans are tender.

To make garlic toasts

1. Brush bread slices with olive oil and sprinkle lightly with salt.
2. Toast bread under the broiler (watch closely to make sure you don’t burn them).
3. As soon as you take them out of the oven, rub the toasts with the raw garlic clove.

To make cumin crema

1. Stir together cumin and sour cream and set aside.

Once the beans are cooked, stir in the lime juice or vinegar. Adjust seasonings to taste. For a complete meal, ladle over brown rice and garlic toasts, sprinkle with cumin crema and chopped cilantro (if desired). Serve with avocado wedges.

* To soak black beans: First, rinse the beans thoroughly. Then, put the beans in a large bowl and add enough water to cover the beans by a few inches. Cover and leave at room temperature overnight, or for at least 4 hours (if you don’t get a chance to soak overnight). After soaking, drain the beans.

Note: I add a thumb size piece of kombu seaweed to the ragout while cooking. Kombu mitigates some of the gassy effects of the beans. Remove the kombu before serving.

Adapted from Deb Perelman’s The Smitten Kitchen.

 

• Chickpea Burgers


Chickpea Burgers



Chickpeas, also known as garbanzo beans, are high in protein, fiber, folate, and iron. One cup of chickpeas has about 12.5 grams of fiber! Ground up, chickpeas taste great as a burger. This is one of my favorite (and my kids’ favorite) quick and easy dinners. Serve the burgers on sprouted whole grain english muffins, buns, or bread. Top the burgers with your favorite mustard, salsa, and green leaf lettuce.

Prep time: 20 minutes
Cooking time: 16 minutes
Serves: 4

Ingredients:

• 1 3/4 cups canned garbanzo beans, rinsed and drained (I like the Eden Organic brand)
• 3/4 cup Panko (Japanese bread crumbs) – or you may use regular, plain bread crumbs
• 1 extra large egg
• 1 large zucchini, grated and squeezed dry
• 1/2 cup grated carrots
• 1 teaspoon ground cumin
• 3 tablespoons olive oil
• 1 teaspoon sea salt

 Directions:

• Preheat the oven to 425 degrees.
• Put the first 6 ingredients in the bowl of a food processor with 2 tablespoons of the olive oil and 1 teaspoon salt.
• Process until just smooth.
• Form into 4 thick patties.
• Cover and refrigerate until ready to cook.
• Drizzle about 1/2 teaspoon oil on each side of the burgers.
• Place them on a rimmed baking sheet.
• Bake for 8 minutes, turn over with a spatula and bake for about another 8 minutes, or until golden and crispy.
• Serve with your favorite toasted bread and toppings.

Adapted from Eat Fresh Food

• Edamame and Salmon Stir Fry


Edamame and Salmon Stir Fry



This delicious stir fry can be prepped, cooked, and ready in 30 minutes or less. Miso gives any dish, sauce, or soup an incredible depth of flavor. If you’re not familiar with it, miso is a fermented soybean paste. It’s available in different colors; in general, the lighter the color, the more mild the flavor. Serve this stir fry over brown rice or brown rice noodles.

Yield: 4 servings

Prep Time: 20 minutes

Cooking Time: 10 minutes

Ingredients:

• 3 tablespoons white miso
• 2 tablespoons unsalted butter, melted
• 1 tablespoon water
• 2 tablespoons extra-virgin olive oil, divided
• 1 pound salmon, skinned and cut into 1-inch pieces
• 1 cup sliced shallots (about 3 medium)
• 1 medium zucchini, halved lengthwise and sliced
• 8 ounces frozen shelled edamame (about 1 1/2 cups), thawed
• 1/4 cup chopped fresh basil

Directions:

1. Whisk miso, butter and water in a small bowl.
2. Heat 1 tablespoon oil in a wok or large cast-iron skillet over medium-high heat until very hot but not smoking. Add salmon and cook, stirring gently, until almost cooked through, about 3 minutes. Transfer to a plate.
3. Add the remaining 1 tablespoon oil, shallots, zucchini and edamame to the pan; cook, stirring, until the vegetables are almost tender, 3 to 4 minutes.
4. Stir in the miso sauce until well coated.
5. Gently stir in the salmon and basil.

Adapted from Eating Well Magazine.

• Farro Salad with Grilled Vegetables


Farro Salad with Grilled Vegetables



This farro salad is simple, delicious, colorful, and packed with nutrients. Farro is an ancient grain that is rich in magnesium and B vitamins. It has a higher fiber and protein content than common wheat. It’s nutty flavor and chewy texture make it a very satisfying meal.

You can eat this salad warm or cold, as a main meal or a side dish. I use zucchini, red peppers, and onions, but feel free to add or substitute any vegetables you like (e.g., eggplant, asparagus, etc.)

Yield: 4 main dish servings

 

Ingredients:

1 1/2 Cups Dried Semi-Pearled Farro

2 Small Zucchini

1 Red Pepper

1 Small Red Onion

1 Cup Cherry or Grape Tomatoes, cut in half

1/2 Cup Fresh Basil Leaves

3 Tablespoons Capers, drained

Olive Oil For Brushing

Dressing:

1/4 Cup White Balsamic Vinegar

1/2 Cup Extra Virgin Olive Oil

1/4 Cup Fresh Parsley, finely chopped

Sea salt & freshly ground pepper

 

Directions:

1. Cook the farro in lightly salted boiling water (3 cups) until tender to the bite but still just a bit chewy, about 25 minutes.
 (I soak my farro for several hours or overnight before cooking.)
2. Drain the farro and place in a large bowl.
3. Meanwhile, peel the onion and cut into wedges; cut the zucchini into 1 1/2 inch slices; cut the pepper into four pieces after coring and seeding it.
4. Lightly brush the vegetables with olive oil and grill until tender and lightly browned.
 (I use a grilling basket, but if you don’t have one of these, you can put the vegetables right on the grill. Alternatively, you can cook them under a preheated broiler until lightly browned and soft).
5. Remove the skin from the pepper and chop into 2 inch pieces. Cut both the zucchini and the onion into similar sized pieces and place all of the vegetables into the bowl with the farro.
6. Add the halved tomatoes and capers and mix.
7. Tear the basil into small pieces and add to the bowl.
8. Mix the dressing ingredients together in a separate small bowl and pour it over the farro mixture (there will be extra dressing).
9. Toss well and serve.

Adapted from mamaglow.com.

 

• Fried Rice


Fried Rice



Prep time: 15 – 20 minutes
Cooking time: 10 minutes
Yields: 4 people

Ingredients:

• 1 tbsp. peanut oil or coconut oil
• 1 onion, peeled and diced
• 1 garlic clove, peeled and minced
• 2-3 carrots, peeled and chopped
• 1/2 cup green peas
• 1/2 tsp. sea salt
• 2 eggs, beaten
• 1 cup cooked brown rice
• 1 tbsp. toasted sesame oil
• 3 tbsp. tamari
• 1 tbsp. mirin
• 1/4 cup water

Directions:

1. Sauté onion, garlic, carrots, and green peas for 3-4 minutes in 1/2 tbsp. peanut oil or coconut oil. Add sea salt.
2. Remove vegetables from the pan and set aside.
3. Add remaining peanut oil or coconut oil to pan and scramble the eggs. With a fork or wooden spoon, break up eggs into small pieces.
4. Add the cooked vegetables and leftover rice into the pan.
5. Season with sesame oil, tamari, mirin and water, and cook for an additional 3 minutes.

Notes:

This recipe is easy to double for a crowd.

• Ginger Honey-Glazed Salmon


Ginger Honey-Glazed Salmon



This is my go to marinade for salmon. It’s super quick, easy, and delicious.

 

Ingredients:

• 1/2 cup orange juice
• 1/4 cup tamari (soy sauce)
• 2 tablespoons minced fresh ginger
• 2 tablespoons honey (or maple syrup)
• 1 teaspoon toasted sesame oil
• 4-6 wild salmon fillets

Directions:

For the marinade:

1. Mix the orange juice, soy sauce, ginger, honey, and sesame oil in a small saucepan and bring to a boil
2. Reduce the heat slightly and simmer for 5 minutes.
3. Put the marinade in a bowl and set aside to cool slightly.

Prepare the salmon:

1. Place the salmon in a single layer in a shallow pan.
2. Pour half the marinade on top and turn to coat all sides.
3. Cover and refrigerate for 30 minutes.
4. Cook salmon on the grill or roast in the oven.*
5. Serve with remaining marinade spooned on top.

* To roast the salmon, preheat the oven to 450 degrees. Place the salmon on a baking sheet lined with parchment paper or aluminum foil. Roast for about 14 minutes.

• Halibut in Parchment Paper with Tomatoes, Squash, and Basil

Halibut in Parchment Paper with Tomatoes, Squash, and Basil

Cooking fish in parchment paper (en papillote) is a great way to steam your fish. The parchment packets lock in flavor and moisture – and they look impressive.  It is an easy and elegant entree to serve guests. I happen to like halibut, but any white, flaky fish will do. And don’t be skeptical – parchment paper, when folded tightly, will seal. It’s important that you make sure the packets are tightly sealed, so as not to let any steam escape. My favorite aspect of this recipe is you can prepare the parchment packets ahead of time. They will keep in the refrigerator for up to 4 hours.
Prep time: 30 minutes
Cooking time: 15 minutes
Yield: 4 servings

Ingredients:
• 2 cups thinly sliced assorted summer squash (such as zucchini and yellow crookneck)
• 1/4 cup thinly sliced shallots
• 1/4 cup or more thinly sliced fresh basil
• 20 cherry tomatoes, halved
• 4 tablespoons dry white wine
• 4 tablespoons extra-virgin olive oil
• sea salt, freshly ground pepper
• 4 6-ounce skinless halibut fillets (or Atlantic cod)
Directions:
1. Preheat oven to 400°.
2. Place four 14″x12″ sheets of parchment paper on a work surface.
3. Divide squash among parchment sheets, arranging on one side of sheet in thin layers (leave room at the edge for crimping).
4. Sprinkle shallots and sliced basil over, dividing equally.
5. Scatter tomato halves around squash.
6. Drizzle each packet with 1 Tbsp. wine and 1/2 Tbsp. oil.
7. Season with salt and pepper.
8. Place a fish fillet on top of each portion. Season with salt and pepper; drizzle 1/2 Tbsp. oil over each.
9. Fold parchment over mixture and crimp edges tightly to form a sealed packet. DO AHEAD: Can be made 4 hours ahead. Chill. Let stand at room temperature for 15 minutes before continuing.
10. Place packets in a single layer on a large rimmed baking sheet. Bake fish until just cooked through (a toothpick poked through the parchment will slide through fish easily), about 15 minutes.
11. Place packets on individual plates and serve. (Carefully open packets as steam will escape).
Note: You can mix and match vegetables and herbs in this dish. For example, you could try asparagus and tarragon instead of squash and basil. Or you could simply use sliced lemons, lemon juice and thyme.
Adapted from a recipe from Bon Appetit. 
• Millet Cakes with Carrots and Spinach


Millet Cakes with Carrots and Spinach



If you’ve ever made quinoa cakes, you know it can be a little frustrating – they tend to fall apart. Millet cakes are a nice alternative in that they bind together really well. And they are absolutely delicious. Millet is an ancient, naturally gluten-free grain that cooks up quickly. These cakes are packed with carrots and spinach and flavored with curry powder and garlic. Both of my kids love these. The original recipe calls for pan frying them, but I like to bake them. You can eat them plain or dress them up with a sauce of your choice. I like to use chimichurri sauce or tahini dressing on mine.

Ingredients:

• 1 cup millet, rinsed
• 2 cups water
• sea salt and pepper
• 1 tablespoon olive oil
• 1 shallot, minced
• 6 ounces (6 cups) baby spinach, chopped
• 2 medium to large carrots, peeled and shredded
• 2 garlic cloves, minced
• 2 teaspoons curry powder
• ¼ cup + tablespoon almond milk (you can use 1/4 cup plain yogurt)
• 1 large egg, lightly beaten
• 2 tablespoons minced cilantro
• any sauce or chutney you like

Directions:

1. Preheat your oven to 350 degrees. Line a rimmed baking sheet with parchment paper.
2. Combine millet, water, and ½ teaspoon salt in a medium saucepan and bring to a simmer over medium heat. Reduce heat to low, cover, and simmer until grains are tender and liquid is absorbed, 15 to 20 minutes. Off heat, let millet sit, covered, for 10 minutes; transfer to a large bowl.
3. Heat 1 tablespoon oil in a 12-inch nonstick skillet over medium heat until shimmering. Add the shallot and cook until softened, about 3 minutes.
4. Stir in the spinach and carrots and cook until the spinach is wilted, about 2 minutes.
5. Stir in the garlic, curry powder, ½ teaspoon salt, and ¼ teaspoon pepper and cook until fragrant, about 30 seconds. Transfer to bowl with millet.
6. Stir almond milk, egg, and cilantro into millet mixture until well combined.
7. Divide mixture into 8 equal portions, packing firmly into ½-inch-thick cakes, and place on prepared sheet. Refrigerate cakes until chilled and firm, about 30 minutes.
8. Drizzle a tiny bit of oil on top of each cake and bake for about 25-30 minutes, or until the edges are crispy and cakes are cooked through. Flip once about halfway through.
9. Serve with your favorite sauce.

Adapted from the blog Love and Lemons (originally adapted from The Complete Vegetarian Cookbook by America’s Test Kitchen).

• One Pan Farro with Tomatoes

One Pan Farro with Tomatoes

This recipe cooks in one pot in 30 minutes. You won’t believe how such a simple recipe can taste so good. It is my 12-year old daughter’s new favorite meal. When you start adding the ingredients, you may think there’s too much onion. But don’t fret – the onion adds to the rich creaminess of this dish. It has a risotto-like consistency. While the farro cooks, throw together a leafy green salad to complete the meal (I like a simple arugula salad with a lemon vinaigrette.) This dish can be served as a side or as a main.
You can find farro in the grain section of grocery stores. It is a staple in Italian cooking. It comes semi-pearled and pearled – which describes how much of the exterior bran is removed. This recipe calls for semi-pearled farro, also labeled as “whole farro” sometimes. I soak my farro in warm water ahead of time for a few hours (1 cup warm water for every 1 cup farro). But if you don’t have the time, soaking it for 5 or 10 minutes before cooking is fine.
Serves: 4 as a side, 2 as a hearty main (this dish is easy to double if you are feeding more people)
Ingredients:
• 2 cups water
• 1 cup semi-pearled farro (sometimes labeled “whole farro”)
• 1/2 large white onion
• 2 cloves garlic
• 9 ounces grape or cherry tomatoes
• 1 1/4 teaspoons coarse sea salt
• Up to 1/4 teaspoon red pepper flakes (to taste)
• 1 tablespoon olive oil, plus extra for drizzling
• A few basil leaves, cut into thin ribbons
• Grated parmesan cheese, for serving
Directions:
1. Place water and farro in a medium saucepan to presoak (if you haven’t soaked it earlier. Five to 10 minutes is sufficient) while you prepare the other ingredients.
2. Adding each ingredient to the pot as you finish preparing it, cut onion in half again, and very thinly slice it into quarter-moons. Add to pot.
3. Thinly slice garlic cloves as well. Add to pot
4. Halve tomatoes. Add to pot.
5. Add salt, pepper flakes (to taste) and 1 tablespoon olive oil to pan, and set a timer for 30 minutes.
6. Bring uncovered pan (no lid necessary) up to a boil, then reduce to a gentle simmer, stirring occasionally. When the timer rings, the farro should be perfectly cooked (tender but with a meaty chew), seasoned and the cooking water should be almost completely absorbed. If needed, cook it for 5 additional minutes, until farro is more tender.
7. Transfer to a wide serving bowl. Drizzle farro lightly with additional olive oil, scatter with basil and parmesan. Serve immediately.
Note: If you are avoiding dairy, just omit the parmesan cheese. The farro will still have a creamy consistency.
Adapted from www.smittenkitchen.com by Deb Perelman.
• Otsu Noodles

Otsu Noodles

Otsu is a Japanese version of Chinese sesame noodles. Otsu means something strange, quaint, stylish, chic, spicy, witty, tasty, or romantic. All I know is, this dish is delicious. The sauce is so good you could drink it (although I wouldn’t recommend doing so!) It is incredibly refreshing and light, something you can’t often say about a pasta dish. Buy 100% buckwheat noodles if you are staying away from gluten (despite the name, buckwheat is gluten-free). You can adjust the temperature by adding more or less cayenne pepper. I typically serve the otsu noodles warm, but it can be really tasty as a cold dish as well.
 
Ingredients:
 
Ginger Sesame Dressing:
• grated zest of 1 lemon
• 1-inch cube fresh ginger, peeled, and grated or minced
• 1 tablespoon raw honey
• 1/2 teaspoon cayenne pepper (more or less depending on your preference)
• 3/4 teaspoon sea salt
• 1 tablespoon freshly squeezed lemon juice
• 1/4 cup rice vinegar
• 1/3 cup shoyu or tamari (soy sauce)
• 2 tablespoons extra virgin olive oil
• 2 tablespoon toasted sesame oil
For the noodles:
• 12 ounces dried soba noodles
• 12 ounces extra-firm organic tofu
• 1/4 cup chopped fresh cilantro
• 3 green onions, thinly sliced
• 1/2 cucumber, peeled, cut in half lengthwise, seeded, and thinly sliced
• 1/4 cup toasted sesame seeds*
Directions: 
1. To make the dressing, combine the zest, ginger, honey, cayenne, and salt in a food processor and process until smooth. Add the lemon juice, rice vinegar, and soy sauce and pulse to combine. With the machine running, drizzle in the oils.
2. Cook the soba noodles in boiling salted water just until tender, then drain and rinse under cold running water.
3. While the pasta is cooking, drain the tofu, pat it dry and cut into rectangles about the size of your thumb.
4. Cook the tofu in a dry nonstick skillet over medium-high heat for a few minutes, until the pieces are browned on one side. Toss gently once or twice, then continue cooking for another minute or two until the tofu is firm and golden.
5. In a large bowl, combine the soba, the cilantro, green onions, cucumber, and 3/4 cup of the dressing. Toss well to combine. Add the tofu and toss again gently. Add more dressing if needed.
6. Divide into bowls, garnish each bowl with the toasted sesame seeds, and serve.
* To toast the sesame seeds, place in a small dry skillet in a single layer over medium heat. Toss the seeds every few minute until they are fragrant and toasty. Don’t walk away from the skillet (like I have done many times in the past!) or they will burn.
Adapted from Heidi Swanson’s Super Natural Cooking.
• Peanut Sesame Soba Noodles


Peanut Sesame Soba Noodles



This dish needs no introduction. The peanut sesame sauce is a classic that everyone in the family will love. Soba noodles are Japanese noodles made from buckwheat flour and wheat flour. If you are seeking out a gluten-free meal, choose 100% buckwheat soba noodles (and gluten-free tamari soy sauce). Despite the name, buckwheat is not related to wheat. It is a highly nutritious fruit seed. Beware though – 100% buckwheat noodles are nearly twice as expensive as the soba noodles made with both wheat and buckwheat flour.

 
Prep time: 20 – 25 minutes
Cooking time: 10 minutes
Serves: 4 – 6 people

Ingredients:

Peanut Sauce:

• 1/2 cup organic creamy peanut butter
• 1/4 cup shoyu or tamari*
• 1/3 cup warm water
• 2 tablespoons fresh ginger, peeled and chopped
• 1 clove garlic, chopped
• 2 tablespoons red wine vinegar
• 1 1/2 tablespoons toasted sesame oil
• 2 teaspoons honey
• 1/2 teaspoon red pepper flakes (optional)

Noodles:

• 1 pound soba noodles
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 3 tablespoons sesame seeds, toasted

Directions:

1. Combine all of the peanut sauce ingredients in a blender or Vitamix and blend until smooth. Transfer to a large bowl.
2. Bring a large pot of water to a boil and cook soba noodles until tender (8 – 10 minutes).
3. Drain noodles in a colander, then rinse well under cold water.
4. Add noodles, bell peppers, scallions and sesame seeds to the peanut sauce, tossing to combine.
5. Serve immediately.

*Shoyu and tamari are Japanese soy sauces. Tamari is the gluten-free version. 

Note: You can garnish this dish with a variety of things, including tofu, chopped cilantro, shredded carrots, and thinly sliced scallions.

Adapted from The Gourmet Cookbook.

• Poached Salmon with Asparagus, Herbs, and Baby Greens

Poached Salmon with Asparagus, Herbs, and Baby Greens

Prep time: 20 minutes
Cooking time: 12 minutes
Yields: 4 people
Ingredients:
• 1 skin-on wild Alaskan salmon fillet (about 1 1/2 pounds)
• 1/2 teaspoon lemon zest
• 1/3 cup plus 2 tablespoons freshly squeezed lemon juice (about 4 lemons)
• Sea salt
• 1 bunch medium thick asparagus, tough ends trimmed
• 1 shallot, thinly sliced
• 1/2 teaspoon orange zest
• 1 tablespoon fresh orange juice
• 2 teaspoons champagne vinegar
• 1/4 cup extra virgin olive oil
• 4 cups mixed baby greens
• 1/4 cup mixed fresh herb leaves (such as mint, basil, & tarragon)
Directions:
1. Fill a 12-inch deep sauté pan with 2-3 inches of cold water.
2. Stir in 1/3 cup lemon juice and 2 teaspoons salt.
3. Bring to a boil, reduce heat to a simmer & gently place salmon in the pan (skin side down).
4. Reduce heat and cook at a bare simmer until salmon is opaque throughout, about 10-12 minutes.
5. Transfer to a plate, cover loosely with a piece of parchment paper and let cool 20 to 30 minutes.
6. Bring a pot of water to a boil and prepare an ice water bath. Blanch asparagus until crisp-tender and color brightens, 45 to 60 seconds.
7. With a slotted spoon, transfer asparagus to ice-water bath. Once cool, drain and pat dry with paper towels.
8. Combine shallot, lemon and orange zests, 2 tablespoons lemon juice, the orange juice, vinegar, and 1/4 teaspoon salt in a small bowl.
9. Gradually whisk in the olive oil.
10. Assemble asparagus, greens, and herbs on a platter.
11. Break salmon into large pieces, arrange on top of greens, and drizzle with vinaigrette.
• Roasted Salmon and Parsnips with Ginger

Roasted Salmon and Parsnips with Ginger

Prep time: 25 minutes
Cooking time: 30 minutes
Yields: 4 people
Ingredients:
• 1 lb. parsnips (peeled and sliced ¾ inch thick)
• 3 Tbsp. olive oil
• 2 tsp. peeled, minced fresh ginger
• 2 tsp finely chopped fresh rosemary
• 2 Tbsp. tamari
• ¼ cup plus 2 Tbsp. fresh orange juice (1 to 2 oranges)
• 4 skinless wild Alaskan salmon fillets
Directions:
1. Preheat the oven to 425°F.
2. Place parsnips on a rimmed baking sheet and drizzle with 2 tablespoons olive oil. Toss to coat and spread in single layer on baking sheet.
3. Roast parsnips until beginning to brown around the edges, about 15 minutes.
4. Meanwhile, combine ginger, rosemary, tamari, orange juice, and remaining 1 tablespoon oil in a small bowl.
5. Flip parsnips and push to the edges of the baking sheet. Place salmon fillets in the middle.
6. Cook salmon, flipping halfway through, for a total cooking time of 12-15 minutes (depending on the thickness of the fish). Remove from oven.
7. Divide parsnips and fillets among four plates. Drizzle ginger mixture over fish and parsnips and serve.
• Salmon Burgers with Ginger and Cilantro


Salmon Burgers with Ginger and Cilantro



These salmon burgers are so good – way better than any I’ve ever bought. And they’re a snap to make. I love the ginger and cilantro combination – they are perfect complements to the salmon. The original recipe calls for pickled ginger, but I like to use fresh ginger. Either way, you can’t go wrong. Definitely allow time for the burgers to sit in the refrigerator for at least an hour. You can even make them the day before or the morning of.

Makes 4 burgers

Ingredients:

• 1 pound salmon fillet, skin discarded, cut into 1 inch cubes
  
• 2 Tbsp minced fresh ginger
• 1/2 small red onion, roughly chopped
• 1/3 cup cilantro leaves
• 2 tsp soy sauce (or tamari for gluten-free)
• 2 tsp toasted sesame oil
• 1/2 tsp coarse sea salt
• 1/4 tsp freshly ground black pepper
• 2 Tbsp coconut oil or sesame oil

Directions:

1. Place salmon on a sheet pan or a plate and stick it in the freezer for 15 minutes, just until it gets very cold but isn’t frozen solid. While you’re at it, place the bowl and blade from your food processor in the freezer too.
2. Blitz the ice cold salmon in 2 batches, using your ice cold food processor blade, until completely minced but not a paste. The cold temperature helps you grind the salmon evenly without it turning into a paste. Place the ground salmon in a large mixing bowl.
3. Put the ginger, red onion, cilantro, soy sauce, sesame oil, salt and pepper in the food processor’s bowl and pulse the mixture until it’s very finely chopped.
4. Add these aromatics to the salmon and use a rubber spatula or your hands to thoroughly combine.
5. Form the mixture into 4 patties. At this point, it’s ideal to refrigerate the burgers for at least 1 hour or as long as overnight, to really get the flavors into the salmon, but they’ll still be okay if you don’t have that extra time.
6. When you’re ready to cook, heat a grill or grill pan over medium-high heat. Rub the burgers with the coconut (or sesame) oil and cook until browned and firm to the touch, about 4 – 5 minutes per side.
7. Serve plain or on a bun (I like the Ezekiel Sprouted Grain Burger Buns) with any of your favorite toppings.

Adapted from It’s All Good by Gwyneth Paltrow and Julia Turshen.

• Salmon with Lentils and Mustard-Herb Butter


Salmon with Lentils and Mustard-Herb Butter



This dish is relatively simple with a minimal amount of prep involved.. The fresh tarragon in the mustard-herb butter is what makes this dish so good. Lentils are a fantastic addition to your regular diet. They are filling, highly nutritious, and relatively quick to cook. They are  easier to digest than beans and don’t require pre-soaking. Lentils are a great source of fiber, folate, and iron; plus they have one of the richest protein profiles of any vegetable. And they’re cheap!

If you’re not a fish eater, the lentils alone make a great side dish.

Active time: 45 minutes
Total time: 50 minutes
Serves: 4

Ingredients:

For mustard-herb butter:

• 4 tablespoons unsalted butter, softened
• 1 tablespoon chopped chives
• 1 teaspoon chopped tarragon
• 2 teaspoons grainy mustard
• 2 teaspoons fresh lemon juice

For lentils:

• 1 cup French green lentils
• 4 cups water
• 2 medium leeks (white and pale green parts only)
• 1 tablespoon unsalted butter
• 1/2 to 1 tablespoon fresh lemon juice

For salmon:

• 4 (6-ounce) pieces skinless salmon fillet
• 2 tablespoons unsalted butter

Directions:

1. Stir together all the ingredients for the mustard-herb butter with 1/4 teaspoon each of sea salt and pepper.
2. Bring lentils and water to a boil in a heavy medium saucepan, then reduce heat and simmer, uncovered, until lentils are just tender, 20 to 25 minutes. Remove from heat and let stand 5 minutes. Reserve 1/2 cup cooking liquid, then drain lentils.
3. While lentils cook, wash and chop leeks.
4. Cook leeks in butter in a heavy skillet over medium-low heat, stirring occasionally, until softened, 6 to 8 minutes.
5. Add lentils with reserved cooking liquid to leeks along with 3 tablespoons mustard-herb butter and cook, stirring, until lentils are heated through and butter is melted.
6. Add lemon juice and salt and pepper to taste. Remove from heat and keep warm, covered.
7. While leeks are cooking, pat salmon dry and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
8. Heat butter in a large nonstick skillet over medium-high heat until foam subsides, then sauté salmon, turning once, until golden and just cooked through, about 6 to 8 minutes total. (An alternative to sautéing your salmon is to roast it with a little olive oil on a baking sheet in a 450 degree oven for about 14 minutes – depending on the thickness of the salmon)
9. Serve salmon, topped with remaining mustard-herb butter, over lentils.

Note: Mustard-herb butter can be made 1 day ahead and chilled, covered. Soften at room temperature before using.

Adapted from Gourmet Magazine.

• Slow-Cooked Salmon, Chickpeas, and Greens


Slow-Cooked Salmon, Chickpeas, and Greens



The vinaigrette in this recipe makes a delicious sauce for the fish. The original recipe calls for mustard greens, which I love, but my kids find them a little too bitter.  So I use swiss chard instead. Feel free to substitute any of your favorite leafy greens such as kale or collard greens. I like slow-cooking my fish because it gives me the opportunity to prepare my side dishes while the fish cooks. This recipe is quite simple to throw together…there’s nothing to it other than making the vinaigrette, chopping the greens, and mashing the chickpeas.

Ingredients:

Salmon:

• 2 tablespoons olive oil, plus more
• 1 15.5-ounce can chickpeas, rinsed
• 1/2 teaspoon ground cumin
• sea salt, freshly ground pepper
• 1 garlic clove, thinly sliced
• 1 bunch swiss chard, ribs and stems removed, leaves coarsely chopped
• 1 teaspoon honey
• 4 6-ounce skinless wild salmon fillets

Vinaigrette and assembly:

• 1/2 small shallot, very finely chopped
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• sea salt, freshly ground pepper
• 1/2 cup olive oil, divided
• 2 tablespoons capers, rinsed, patted dry

Directions:

For salmon: 

1. Preheat oven to 250°F. Brush a large baking dish with oil.
2. Combine chickpeas, cumin, and 1 tablespoon oil in a medium bowl.
3. Mash about half of chickpeas with a fork; season with salt and pepper and transfer chickpea mixture to prepared dish.
4. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Cook garlic, stirring, until fragrant, about 30 seconds.
5. Add swiss chard and cook, tossing, until slightly wilted, about 1 – 2 minutes.
6. Add honey and 1/4 cup water; season with salt and pepper.
7. Cook, tossing, until greens are completely wilted, about 2 minutes. Transfer to dish with chickpea mixture.
8. Season salmon with salt and pepper; arrange over greens and chickpea mixture and drizzle with oil.
9. Bake until salmon is opaque in the center, 30–35 minutes.

For vinaigrette and assembly:

1. Whisk shallot, lemon juice, mustard, and honey in a small bowl; season with salt and pepper. Gradually whisk in 1/4 cup olive oil; season with salt and pepper.
2. Heat 1/4 cup olive oil in a small saucepan over medium-high heat. Cook capers until opened and crisp, about 30 seconds; drain on paper towels.
3. Drizzle salmon with vinaigrette and top with capers.

Adapted from Bon Appetit.

• Soba Bowls with Tea Poached Salmon


Soba Bowls with Tea Poached Salmon



A lot of great flavors and textures are combined into this one bowl meal. You’ve got your vegetable, your grain, and your protein all rolled into one delicious dish. The sesame ginger sauce is so good – my kids love these soba bowls. And poaching salmon is an easy, tasty way to prepare salmon.

Serves: 4 people

Ingredients:

• 3 tablespoons toasted sesame oil
• 2 tablespoons tahini
• 2 tablespoons honey
• grated zest and juice of 1 lime
• 3 tablespoons tamari, shoyu, or soy sauce
• 2 inch piece of fresh ginger, peeled and finely grated
• 1 bunch broccoli
• 2 teaspoons extra-virgin olive oil
• 1 clove garlic, minced
• pinch of sea salt
• 3 bags green tea
• 1 tablespoon peppercorns
• ½ cup mirin or dry white wine
• 1 ¼ pound wild salmon fillet
• 1 1/2 (8 – ounce) packages soba noodles
• ½ cup coarsely chopped fresh cilantro
• white or black sesame seeds

 Directions:

1. Preheat the oven to 425 degrees F.
2. In a small bowl, whisk together the sesame oil, tahini, honey, lime zest and juice, tamari, and grated ginger until smooth. Set aside.
3. Cut the broccoli into small florets, including some of the stems. Combine the broccoli in a bowl with the olive oil, garlic, and sea salt and spread on a rimmed baking sheet. Roast for 15 minutes, then remove from the oven.
4. In a saucepan big enough to hold the salmon, bring 2-3 inches of cold water to a gentle simmer.  Add the tea bags and peppercorns and steep for three minutes, then discard the tea bags.
5. Add the mirin to the poaching liquid.  Gently slide in the salmon, skin side down. Cover, and cook until the salmon is just barely cooked in the middle, 8 – 10 minutes, depending on the thickness of the fillet. (If in doubt, it’s better to undercook the salmon a bit rather than to overcook it.)
6. Remove the salmon to a plate and flake it with a fork . Set aside and loosely cover with foil.
7. Meanwhile bring a large pot of water to a boil. Cook the soba noodles according to package instructions or until al dente. Drain the noodles.
8. In a large bowl, toss together the warm noodles, broccoli, dressing, and half the cilantro.
9. Divide the noodles among four bowls, top with pieces of salmon, and sprinkle the remaining cilantro and the sesame seeds on top. Serve immediately.

Adapted from The Sprouted Kitchen

• Soba Noodle, Tofu, and Vegetable Stir-Fry

Soba Noodle, Tofu, and Vegetable Stir-Fry

The key to this somewhat spicy noodle dish is the almond butter sauce. Everyone in my family loves this sauce. Feel free to mix and match whatever vegetables you have on hand. You can control the heat in this dish by using more or less crushed red pepper. If you are gluten-free, look for soba noodles that are made entirely from buckwheat flour.
Prep time: 25 minutes
Cooking Time: 20 minutes (includes cooking the tofu)
Serves: 4
Ingredients:
• 10 ounces soba noodles (use 100% buckwheat if you’re eating gluten-free)
• 2 teaspoons sea salt
• 2 tablespoons olive oil
• 1 package (14 oz) extra-firm tofu, drained, patted dry, & cut into 1/2-inch cubes
• 2 red bell peppers, ribs and seeds removed, thinly sliced lengthwise
• 1 1/2 pounds broccoli (1 bunch), broken into small florets, stems discarded
• 1 pound bok choy (1 head), trimmed and thinly sliced crosswise
• 2 -3 large carrots, peeled and sliced crosswise
• 4 garlic cloves, minced
• 1/2 teaspoon crushed red pepper flakes
• 3 tablespoons almond butter
• 2 tablespoons water
• 3 tablespoons rice vinegar
• 2 tablespoons low-sodium soy sauce
Directions:
1. Bring a large pot of water to a boil. Cook soba noodles until tender according to package directions. Drain, and then rinse with cold water; set aside.
2. Heat 1 tablespoon oil in a large skillet or wok over medium heat; add tofu and 1 teaspoon salt. Cook, tossing occasionally, until golden, about 10 -12 minutes. Transfer to a plate; set aside.
3. Heat remaining tablespoon oil in same skillet or wok over medium-high. Add bell peppers, broccoli, bok choy, garlic, red pepper flakes, and 1 teaspoon salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.
4. Meanwhile, make sauce: In a small bowl, whisk together almond butter and the water, then whisk in vinegar and soy sauce.
5. Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.
Adapted from Power Foods.
• Southeast Asian-Style Vegetable and Nut Butter Stew


Southeast Asian-Style Vegetable and Nut Butter Stew



You’ve probably figured out by now that I love one dish meals. This stew is my idea of the ultimate one-pot meal. It is another recipe that my family loves. The assortment of vegetables combined with the ginger and almond butter make a creamy, flavorful, and satisfying meal. You can substitute butternut squash for the sweet potatoes, cauliflower for the broccoli, and collard greens for the kale if you like. You can make it as spicy or as mild as you want. I like to serve it over brown rice.

Yield: 6 – 8 servings

Prep time: 35 minutes

Cooking time: 30 minutes

INGREDIENTS:

• 1 1/2 tablespoons extra-virgin olive oil
• 1 large red onion, chopped
• 4 cloves garlic, finely chopped
• 2 medium sweet potatoes (about 1 3/4 pounds), peeled and cut into 1/2-inch dice
• One 15-to-16-ounce can no-salt-added diced tomatoes, with juices
• 2 teaspoons peeled and grated fresh ginger root, or more as needed
• 3 cups water, or more as needed
• 3 cups (about 8 ounces) small broccoli florets
• 1 or 2 small Thai chili peppers, seeded and finely chopped (may substitute other small peppers or 1/2 to 1 teaspoon crushed red pepper flakes)
• 1/2 cup smooth almond butter (may substitute peanut or cashew butter)
• 3 cups lightly packed lacinato kale leaves (about 8 ounces), thick stems discarded, thinly sliced
• 1/2 cup chopped cilantro leaves
• 1/2 teaspoon fine sea salt, or more as needed
• 1/2 teaspoon freshly ground black pepper, or more as needed
• 1/2 cup dry-roasted, unsalted peanuts, chopped, for garnish (optional)
• 3 scallions, trimmed and thinly sliced, for garnish (optional)

DIRECTIONS:

1. Pour the oil into a soup pot over medium heat. Stir in the onion and garlic; cook until the onion has lightly browned, 4 to 6 minutes.
2. Add the sweet potatoes, the tomatoes and their juices, the ginger (using more if you want the dish to be spicier) and the 3 cups of water. Let it slowly come to a boil, then reduce the heat so the water is barely bubbling; cover and cook until the sweet potatoes are nearly tender, 12 to 15 minutes.
3. Add the broccoli and chili pepper (or peppers, if you want the dish to be spicier). Stir in the almond butter a little at a time until it melts into the broth. Cover and cook until the broccoli loses a little firmness, a few minutes.
4. Stir in the kale and cook, uncovered, until it is wilted and all of the vegetables are just tender but not mushy, 5 minutes. Add a little more water if needed for a moist but not soupy consistency.
5. Stir in the cilantro, salt and pepper. Taste, and adjust the seasoning as needed. Serve in bowls over brown rice. If desired, garnish each serving with peanuts and/or scallions.

Adapted from Joe Yonan’s recipe in The Washington Post.

• Spring Barley Risotto with Asparagus


Spring Barley Risotto with Asparagus



This risotto is a delicious, healthier alternative to risotto made with rice. I soak my barley ahead of time.

Prep Time: 20 minutes
Cooking Time: about 45 minutes
Yield: 4 servings

Ingredients:

• 2 Tbsp olive oil
• 1 cup pearl barley
• 2 leeks, white and pale green parts only, thinly sliced & washed well
• 1/2 cup dry white wine
• 2 cups water
• sea salt and pepper
• 2 cups low sodium vegetable broth
• 1 bunch asparagus, tough ends trimmed, cut into 2-inch lengths
• 1 package (10 oz.) frozen organic peas, thawed
• 1/2 cup freshly grated parmesan cheese
• 1/4 cup fresh mint leaves, chopped, plus leaves for garnish

Directions:

1. In a large saucepan, heat oil over medium heat.
2. Add barley and leeks; cook, stirring occasionally, until they begin to soften, about 5-7 minutes.
3. Add wine; cook, stirring, until evaporated, about 5 minutes.
4. Add the water and bring to a boil; add 1/2 teaspoon salt and season with pepper.
5. Reduce heat; simmer, stirring occasionally until liquid has been absorbed, about 10-12 minutes.
6. Add broth and continue to cook, stirring occasionally, until barley is tender and liquid is creamy, about 10 minutes.
7. Add asparagus; cook until tender, about 5-7 minutes.
8. Stir in peas and cook until just heated through. Remove from heat.
9. Stir in parmesan and mint; season with pepper.
10. Garnish with mint leaves and serve.

Adapted from Power Foods

• Sweet Potato Quinoa Quesdillas

Sweet Potato Quinoa Quesdillas

It’s fall and everything I cook and bake seems to have sweet potatoes, squash, or pumpkin in it. I served these for dinner recently, unsure of what my kids would think of this riff on quesadillas – and they loved them! My daughter asked if I would please make them again. You can make these quesadillas with your favorite type of quinoa salad. I happen to love the chile-lime dressing and the sweet potatoes in this recipe. This dish is so versatile…you can serve it as a main course, a side dish, or even for lunch (you will have leftover quinoa salad). You can omit the cheese (both in the salad and on the quesadilla) if you are dairy free and/or vegan.
Serves: 4 – 6, with leftovers
Ingredients:


for the quinoa salad:
• 1 cup uncooked quinoa
• 2 cups water
• 1 medium sweet potato, cubed
• olive oil, for roasting the potato
• 1/2 cup chopped scallions
• 1/2 cup crumbled cotija cheese
• 1 -15 oz. can organic black beans, drained and rinsed
• a few big handfuls of arugula or baby salad greens
• a few big pinches of sea salt
• 3/4 teaspoon each chile powder, cumin, and paprika
• 1/4 cup chopped cilantro
• 1/2 cup pepitas, toasted
quinoa salad dressing:
• 1/2 cup olive oil
• 4 tablespoons fresh lime juice (about 2 limes)
• 2 teaspoons cumin
• 2 teaspoons ancho or chipotle chile powder
• a drizzle of honey or maple syrup
• a pinch of sea salt & a few cracks of pepper
for the quesadillas:
• 4-8 organic corn or whole grain tortillas
• shredded cheese (cheddar or monterey jack)
• optional toppings (see below)
optional quesadilla toppings:
• avocado slices
• salsa
• sour cream
• cilantro
Directions:
1. Preheat oven to 350 degrees.
2. Combine 1 cup rinsed quinoa and 2 cups water in a medium saucepan. Bring to a boil, cover, reduce heat to low, and simmer for about 15-20 minutes. When done, place the cooked quinoa in a large bowl.
3. Meanwhile, spread sweet potato cubes on a baking sheet and lightly drizzle with olive oil and a few pinches of salt. Roast for 20 minutes, or until the sweet potatoes are golden brown and tender.
4. While the sweet potatoes are roasting and the quinoa is cooking, whisk all dressing ingredients together and set aside.
5. Add the roasted sweet potatoes to the cooked quinoa.
6. Add all of the remaining quinoa salad ingredients to the bowl and toss everything together with half the dressing. Taste and add more dressing and a few pinches of salt, if necessary (you will have leftover dressing).
Note: You can make the quinoa salad ahead and assemble the quesdillas right before serving.
To assemble the quesadillas:
• Place tortillas in a big skillet over medium heat (you can do this in batches)
• Add quinoa salad and cheese to each tortilla. Fold tortilla in half and press down with the back of a spatula so the cheese melts.
• Flip and cook for a few more minutes.
• Remove from heat, slice in half, and serve with whatever garnish you like.
Adapted from the food blog Love and Lemons (www.loveandlemons.com).
• Swiss Chard and White Bean Stew


Swiss Chard and White Bean Stew



This dinner is a big hit with my family. I use swiss chard, but feel free to use kale or spinach. I also use navy beans (which are actually white, despite the name), but any white bean, such as cannellini or great northern, will work. Serve this stew over garlic toasts (see below for instructions) with a side salad and you’re good to go…

Serves: 4

Ingredients:

• 1 pound Swiss chard, ribs and stems removed and cleaned
• 3 tablespoons olive oil
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup chopped shallots, about 4 medium
• 2 garlic cloves, finely chopped
• 1 cup dry white wine
• 2 15-ounce cans (or about 3 3/4 cups) white beans, drained and rinsed
• 2 cups (or more to taste) vegetable broth
• 1 cup pureed tomatoes (from a can/carton/your jarred summer supply)
• Salt and freshly ground black pepper
• 3 to 4 fresh thyme sprigs
• 1 bay leaf
• 1 tablespoon sherry vinegar

Directions:

1. Bring medium pot of salted water to boil. Cook chard (or any heavier green; no need to precook baby spinach) for one minute, then drain and squeeze out as much extra water as possible. Let chard cool and coarsely chop.
2. Wipe out medium pot to dry it, and heat olive oil over medium. Add carrots, celery, shallots, and garlic and saute for 15 minutes.
3. Add wine (scraping up any bits that have stuck to the pot) and cook until it is reduced by three-fourths.
4. Add beans, broth, tomatoes, a few pinches of salt, freshly ground black pepper, thyme, and bay leaf and bring to a boil.
5. Reduce heat to medium-low and simmer for 20 minutes.
6. Add chard and cook for 5 minutes more.
7. Remove thyme and bay leaf. Add more broth if you’d like a thinner stew and adjust salt and pepper to taste.
8. Serve as is drizzled with sherry vinegar.

Options: Ladle stew over garlic toasts and/or top with chopped herbs such as tarragon, parsley or chives and grated Parmesan or Romano cheese.


To make garlic toasts:

1. Brush thick bread slices with olive oil and sprinkle lightly with sea salt.
2. Toast bread under the broiler (watch closely to make sure you don’t burn them – they cook quickly under the broiler).
3. As soon as you take them out of the oven, rub the toasts with a halved raw garlic clove.

Adapted from www.smittenkitchen.com by Deb Perelman.

• Vegetable Rice Bowl with Miso Dressing


Vegetable Rice Bowl with Miso Dressing



This rice bowl recipe may be used as a template for making rice bowls. You can vary the toppings as desired. I like azuki beans because they are small, flavorful, and easy to digest. The butternut squash goes really well with the rice and the miso dressing (I use the pre-cut squash found in most grocery stores). You can set this dinner up as an assembly line and have your family put whatever toppings they want on the rice. This is a family favorite.

Serves: 4 – 5 people

Ingredients:

For the Rice Bowl

• 2 cups organic brown rice (I pre-soak my rice in warm water for several hours)
• 3 3/4 cups water
• 4 cups butternut squash, peeled, seeded and cut into 1/2 inch thick pieces
• 1 package organic firm tofu, cut into cubes
• 1 head broccoli, cut into florets
• 1 bunch greens, such as kale (or swiss chard or spinach), stems removed and torn into bite sized pieces
• 1 can organic azuki beans (or any type of beans), rinsed and drained
• sesame seeds (optional)

For the Dressing

• 1 inch piece fresh ginger, peeled and coarsely chopped
• 2 tablespoons plus 2 teaspoons white miso
• 1/4 cup low sodium tamari soy sauce
• 1/4 cup water
• 1 tablespoon plus 1 teaspoon toasted sesame oil

Directions:

1. Place rice in a saucepan. Add the water and a large pinch of sea salt. Bring to a boil, stir once, and reduce heat. Simmer, covered, until rice is tender and has absorbed all liquid (about 40 minutes – shorter time if you pre-soak the rice). Remove from heat and let stand covered for about 10 minutes.
2. To make the dressing, process the ginger, miso, tamari, and the 1/4 cup water in a food processor until smooth. With machine running, gradually add the toasted sesame oil and process until combined. Transfer to a small bowl.
3. For the vegetables, use 2 saucepans fitted with steamer inserts (or you may use a large 2-tiered bamboo steamer). Fill the pans with about 1 -2 inches of water. Bring water to a simmer. Place squash in one steamer and broccoli in another. Cover and steam squash for about 10 minutes (or until tender) and steam broccoli for about 5 – 7 minutes. Remove broccoli when tender and add kale (or other greens) to same steamer basket and steam for about 6 – 7 minutes – until squash and greens are tender.
4. To prepare tofu, you may either sauté in a little bit of peanut oil until lightly browned or you can steam it (for about 8 minutes) along with the squash and greens.
5. To serve, fluff rice with a fork and divide among 4 or 5 serving bowls. Arrange beans, greens, tofu, squash, broccoli and any other toppings on top. Drizzle each bowl with some of the miso dressing and sesame seeds.

 

Adapted from Power Foods

 

• Vegetable Stir Fry with Garlic Sauce


Vegetable Stir Fry with Garlic Sauce



Prep time: 25 minutes
Cooking time: 40 minutes (for rice); 10 minutes (for stir fry)
Serves: 4 – 6

Ingredients:

• 2 cups brown rice, soaked overnight
• 3 ¾ cups water (4 cups if rice was not soaked)
• 2 pinches sea salt
• 1/2 tablespoon unrefined peanut oil or coconut oil
• 1 onion, cut into thick crescents
• 2-3 carrots, peeled and cut on thin diagonals
• 2-3 broccoli crowns, cut into bite size florets
• 1 head cauliflower, cut into bite size florets
• 1 red pepper, cut into bite size pieces
• 1 package organic firm tofu, cut into bite size squares
• 1/2 cup cashews (optional)
• 4 garlic cloves, peeled and minced
• 6 tablespoons tamari or shoyu (both are soy sauces, but tamari is wheat-free)
• ¼ – 1/2 cup water
• 2 tablespoons maple syrup
• 3 tablespoons toasted sesame oil

Directions:

1. Bring rice and water to a boil.
2. Add sea salt and reduce flame to a simmer.
3. Cover and cook for 40 minutes, or until all the water has been absorbed.
4. Combine garlic, tamari, water, maple syrup, and toasted sesame oil in a small bowl. Set aside.
5. Add a small amount of water and oil (unrefined peanut oil or coconut oil) to a frying pan or wok and sauté onion on medium high heat for about 2 -3 minutes.
6. Add carrots and cook for 2 minutes.
7. Add broccoli, cauliflower, pepper, tofu, and any other vegetables and cook for 2-3 minutes.
8. Add cashews (if using).
9. Pour garlic sauce over stir-fry.
10. Cover and cook for 2-3 more minutes, or until vegetables are cooked to your desired tenderness.
11. Serve stir-fry over brown rice.

(Tip: you can use any leftover rice to make fried rice)

Notes:

You may substitute shrimp, chicken, or beef for the tofu in this dish – or use only vegetables. This stir-fry is very versatile – feel free to add in or substitute any of your favorite vegetables.

Credit: Andrea Beaman

• Vegetarian Black Bean Chili


Vegetarian Black Bean Chili



Prep time: 25 minutes
Cooking time: 30 minutes
Yields: 4 people

Ingredients:

• 1/4 cup olive oil
• 2 cups chopped onions
• 1 2/3 cups coarsely chopped red bell peppers (about 2 medium)
• 6 garlic cloves, chopped
• 2 tablespoons chili powder
• 2 teaspoons dried oregano
• 2 1/2 teaspoons ground cumin
• 1/4 teaspoon cayenne pepper
• 2 15-ounce cans black beans, drained, 1/2 cup liquid reserved
• 1 15-ounce can white cannellini beans, drained
• 1 16-ounce can tomato sauce

• Chopped fresh cilantro
• Sour cream
• Grated MontereyJack cheese

Directions:

1. Heat oil in heavy large pot over medium-high heat. Add onions, bell peppers, and garlic; sauté until onions soften, about 10 minutes.
2. Mix in chili powder, oregano, cumin, and cayenne; stir 2 minutes.
3. Mix in beans, 1/2 cup reserved bean liquid, and tomato sauce. Bring chili to boil, stirring occasionally.
4. Reduce heat to medium-low and simmer until flavors blend and chili thickens, stirring occasionally, about 15 minutes.
5. Season to taste with salt and pepper.
6. Ladle chili into bowls. Pass chopped cilantro, sour cream, and grated cheese separately.

Notes:

You can use any combination of beans that you like. Depending on how spicy you like your chili, you can add or reduce the amount of cayenne pepper.

Credit: Bon Appetit

• Winter Vegetable Dal

Winter Vegetable Dal

This is comfort food at its finest. Dal is an Indian lentil dish. This red lentil dal is substantial enough to be served as a main dish. Unlike their brown or green counterparts, red lentils cook up quickly. They turn into a mushy, creamy-like consistency. Although there appears to be a lot of ingredients, this meal comes together quickly. It takes a bit of chopping, but the payoff is a delicious, hearty meal that the whole family will love. I buy the pre cut butternut squash to lessen the prep time.
Prep Time: 45 minutes
Cooking Time: 20-25 minutes
Serves: 6
Ingredients:
• 2 tablespoons coconut oil
• 1 teaspoon brown mustard seeds
• 1 teaspoon cumin seeds
• 1 large bay leaf
• 1 medium onion, finely chopped
• 1 serrano chile, finely diced
• 3 tablespoons finely chopped fresh ginger
• 4 medium cloves garlic, finely chopped
• 4 1/2 cups water
• 1 1/2 cups red lentils, rinsed
• 1 14-ounce can coconut milk
• 1 1/2 teaspoons salt
• 1 teaspoon ground turmeric
• 2 1/2 cups cubed peeled butternut squash
• 2 cups cauliflower florets (1-inch)
• 1 large Yukon Gold potato (about 8 ounces), cut into 1/2-inch chunks
• 1 teaspoon garam masala*
• 2 tablespoons lime juice
Directions: 
1. Heat oil over medium-high heat in a large pot. Add mustard seeds and cumin seeds and cook until the seeds begin to pop, about 20 seconds. Add onion, chile, ginger and garlic and cook, stirring occasionally, until the onion is starting to brown, about 5 minutes.
2. Add bay leaf, water, lentils, coconut milk, salt and turmeric to the pot. Bring to a boil, stirring frequently to make sure the lentils don’t stick to the bottom. Add squash, cauliflower and potato; return to a boil. Reduce heat to a simmer and cook, uncovered, stirring occasionally, until the vegetables are just tender when pierced with a fork, 20 to 25 minutes.
3. Remove from heat; stir in garam masala and lime juice.
* Garam Masala is a blend of ground spices. You can find it in the spice section.
Adapted from Eating Well Magazine.

Salads

• Beet and Pineapple Salad


Beet and Pineapple Salad



Prep time: 15 minutes
Cooking time: 45 minutes
Yields: 6 people

Ingredients:

• 5 or 6 medium sized beets
• 3 Tbsp. freshly squeezed lemon juice
• 3 medium cloves garlic, minced
• ½ tsp. salt
• black pepper to taste
• ½ cup finely chopped walnuts, toasted
• 1 cup fresh pineapple, cut into chunks

Directions:

Preheat oven to 400. Wrap the beets in foil and roast until very tender, about 45 minutes to one hour. Allow to cool, then peel off skins. Trim the ends and dice the beets. Transfer to a bowl and add all remaining ingredients. Chill until ready to serve.

• Beet Salad with Fennel and Mint


Beet Salad with Fennel and Mint



Prep time: 20 minutes
Cooking time: 30 minutes
Yields: 6 people

Ingredients:

• 2 beets
• 1 small fennel bulb
• 1 bunch mint leaves
• 2 oranges
• 1/4 cup balsamic vinegar

Directions:

1. Place beets in a pot, cover with 1 inch with water and boil for 20-30 minutes, until a fork pierces easily through the middle of each beet.
2. While beets are cooking, wash fennel and slice very thin.
3. Chiffonade mint (chop into thin ribbons).
4. Zest oranges and juice them into a bowl.
5. When beets are cooked, drain them in the sink and rinse under cold water.
6. Peel the skin off beets with hands and chop beets into1/4-inch thick, quarter rounds.
7. Add all ingredients into a large bowl and mix well.

Notes:

This salad is famous for converting non-beet eaters into beet lovers!

• Black Bean Salad

Black Bean Salad

Prep time: 10 minutes
Cooking time: 15 minutes
Yields: 8 people
Ingredients:
• 1 tablespoon olive oil
• 1/2 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon coriander
• 2 teaspoons cumin
• Pinch of cayenne
• 1 teaspoon sea salt
• 2 cups cooked black beans
• 1 red pepper, diced
• 1 yellow bell pepper, diced
• Cilantro and fresh lime juice, as garnish
Directions:
1. Heat oil in pan.
2. Sauté onions and garlic with spices and salt.
3. Remove from heat and put into a large bowl.
4. Add black beans and peppers.
5. Mix well and serve.
• Caesar Salad with Toasted Pecans and Green Apple “Croutons”


Caesar Salad with Toasted Pecans and Green Apple “Croutons”



This caesar salad is very light, simple and tasty. There’s no mayonnaise or anchovies in the dressing. Instead I use Thai fish sauce which you can find in the Asian section of supermarkets.

Serves: 4

Ingredients:

For the Dressing:

• 1/2 cup extra virgin olive oil
• 1 clove garlic, minced
• 2 tablespoons freshly squeezed lemon juice
• 1 teaspoon dijon mustard
• 1 teaspoon Thai fish sauce

For the Salad:

• 2 large romaine hearts
• 3/4 cup freshly grated Parmigiano-Reggiano
• 1 granny smith apple, cut into 1/2 inch dice
• 1/2 cup chopped pecans, lightly toasted

Directions:

1. In a medium bowl, whisk together the ingredients for the dressing. Set aside.
2. Wash the romaine leaves and cut into 3/4 inch pieces.
3. Dry well with paper towels and put in a large bowl.
4. Add 1/2 cup of the cheese and pour in the dressing (use some or all of the dressing, depending on your preference). Toss gently to coat the leaves.
5. Add diced apples and toasted pecans and toss again.
6. Divide among plates, sprinkle with remaining cheese, and serve.

Note: Homemade bread croutons are a nice addition to this salad. Cut up your favorite rustic type bread into bite sized pieces. Toss with a little olive oil, sea salt, and pepper and spread out on a baking sheet. Bake at 350 degrees for about 10 minutes. (Can add chopped herbs such as thyme or rosemary if you want to spice up the croutons a bit).

Adapted from Eat Fresh Food.

• Corn and Cherry Tomato Salad with Arugula

Corn and Cherry Tomato Salad with Arugula

Prep time: 15 minutes
Cooking time: 8 minutes
Yields: 4 people
Ingredients:
• 1 tablespoon olive oil
• 1 large shallot, diced, about ¼ cup
• salt and pepper
• 4 ears corn, shaved, about 4 cups of kernels
• ¼ cup water
• 1 tablespoon champagne vinegar
• ½ pint ripe cherry tomatoes, cut in half
• large handful of arugula
Directions:
1. Heat oil in a large sauté pan and add shallots, 1/4 teaspoon salt and a pinch of pepper. Sauté over medium heat until they begin to soften, about 2 minutes.
2. Add corn and sauté for 1 minute.
3. Add water, lower the heat and cover the pan.
4. Simmer until corn is tender, about 5 minutes.
5. Transfer to a bowl and season with 1 tablespoon vinegar and 1/4 teaspoon salt. Set aside to cool.
6. Toss in the cherry tomatoes and arugula just before serving and adjust the seasoning with salt, pepper, and a splash of vinegar, if needed.
• Farro Salad with Grilled Vegetables


Farro Salad with Grilled Vegetables



This farro salad is simple, delicious, colorful, and packed with nutrients. Farro is an ancient grain that is rich in magnesium and B vitamins. It has a higher fiber and protein content than common wheat. It’s nutty flavor and chewy texture make it a very satisfying meal.

You can eat this salad warm or cold, as a main meal or a side dish. I use zucchini, red peppers, and onions, but feel free to add or substitute any vegetables you like (e.g., eggplant, asparagus, etc.)

Yield: 4 main dish servings

 

Ingredients:

1 1/2 Cups Dried Semi-Pearled Farro

2 Small Zucchini

1 Red Pepper

1 Small Red Onion

1 Cup Cherry or Grape Tomatoes, cut in half

1/2 Cup Fresh Basil Leaves

3 Tablespoons Capers, drained

Olive Oil For Brushing

Dressing:

1/4 Cup White Balsamic Vinegar

1/2 Cup Extra Virgin Olive Oil

1/4 Cup Fresh Parsley, finely chopped

Sea salt & freshly ground pepper

 

Directions:

1. Cook the farro in lightly salted boiling water (3 cups) until tender to the bite but still just a bit chewy, about 25 minutes.
 (I soak my farro for several hours or overnight before cooking.)
2. Drain the farro and place in a large bowl.
3. Meanwhile, peel the onion and cut into wedges; cut the zucchini into 1 1/2 inch slices; cut the pepper into four pieces after coring and seeding it.
4. Lightly brush the vegetables with olive oil and grill until tender and lightly browned.
 (I use a grilling basket, but if you don’t have one of these, you can put the vegetables right on the grill. Alternatively, you can cook them under a preheated broiler until lightly browned and soft).
5. Remove the skin from the pepper and chop into 2 inch pieces. Cut both the zucchini and the onion into similar sized pieces and place all of the vegetables into the bowl with the farro.
6. Add the halved tomatoes and capers and mix.
7. Tear the basil into small pieces and add to the bowl.
8. Mix the dressing ingredients together in a separate small bowl and pour it over the farro mixture (there will be extra dressing).
9. Toss well and serve.

Adapted from mamaglow.com.

 

• Kale Salad with Pine Nuts, Currants, and Parmesan

Kale Salad with Pine Nuts, Currants, and Parmesan



Tuscan or Lacinato kale is my kale of choice for raw salads. Marinating the kale for a few minutes before serving helps to soften the leaves. The nice thing about kale salads is they don’t get soggy when dressed. The currants in this salad need to be soaked all day in the vinegar. So before you leave your house in the morning, take 30 seconds to put the currants in a small bowl with the white balsamic vinegar. My whole family loves this salad.
Ingredients:
• 2 tablespoons dried currants
• 7 tablespoons white balsamic vinegar, divided
• 1 tablespoon unseasoned rice vinegar
• 1 tablespoon honey
• 1 tablespoon extra virgin olive oil
• 1 teaspoon sea salt
• 2 bunches Tuscan kale (also know as Lacinto kale), center stem removed, leaves thinly sliced crosswise
• 2 tablespoons pine nuts, lightly toasted
• parmesan cheese shavings
Directions: 
1. Place currants in small bowl. Add 5 tablespoons white balsamic vinegar. Let soak all day (or overnight if you think of it). Drain currants.
2. Whisk remaining 2 tablespoons white balsamic vinegar, rice vinegar, honey, olive oil, and salt in a large bowl.
3. Add kale, currants, and pine nuts. Toss to coat.
4. Let marinate 20 minutes at room temperature, tossing occasionally.
5. Season to taste with salt and pepper.
6. Sprinkle cheese shavings over salad and serve.
Adapted from Bon Appetit Magazine.
• Kale Slaw with Peanut Dressing


Kale Slaw with Peanut Dressing



Prep time: 30 minutes
Cooking time: 0 minutes
Yields: 4 people

Ingredients:

• 1 bunch kale – washed and drained, stems & center ribs removed
• 1 yellow, orange or red bell pepper, ribs and seeds removed
• 2 carrots, peeled
• ½ cup roasted unsalted peanuts
• ½ cup extra virgin olive oil
• ¼ cup apple-cider vinegar
• 2 Tbsp. dark brown sugar
• Coarse salt

Directions:

1. Slice kale leaves very thinly, crosswise.
2. Halve the pepper crosswise and thinly slice lengthwise.
3. Slice carrots thinly, crosswise.
4. Toss together the kale, bell pepper, and carrots in a large bowl.
5. Puree ¼ cup peanuts, oil, and vinegar with the brown sugar and 1 teaspoon salt in a blender or Vitamix until smooth. Coarsely chop remaining ¼ cup peanuts.
6. Pour dressing over vegetables. Sprinkle peanuts on top and serve immediately.

Notes:

Kale is nutrient dense. It provides an excellent source of Vitamins A, B6 and C, along with a decent amount of fiber, iron and calcium. Our bodies better absorb the calcium in kale than in spinach. Kale’s Vitamin K, essential for proper blood clotting, far surpasses broccoli, spinach and Swiss chard.

• Lentil Salad with Mustardy Vinaigrette

Lentil Salad with Mustardy Vinaigrette

I love lentils. They are a staple part of my family’s diet. They cook up quickly and are tasty and versatile – you can eat them alone, on top of a bed of greens, with a nice piece of fish on top, and more. Lentils are a great source of fiber and plant protein. They come in many different varieties, including red, green, and black. For this recipe, I use the small french green ‘puy’ lentils. I usually soak my lentils in water for several hours before cooking, but you don’t have to. The mustardy vinaigrette is really delicious and can be used for any salad.
Serves 4, with leftover vinaigrette
Ingredients:
For the lentils:
• 1 cup French green “Puy” lentils
• 3 cups water
• 1 bay leaf
• 1/4 teaspoon sea salt
• 1 shallot, finely chopped
• 2 medium carrots, finely chopped
• 1 celery stalk, finely chopped
• 2 cloves garlic, minced
• Crunchy sea salt, such as Maldon, for garnish
• handful of Italian parsley, chopped, for garnish
• crumbled goat cheese or diced mozzerella on top (optional)
For the mustardy vinaigrette:
• 1/2 cup extra virgin olive oil
• 2 tablespoons sherry wine vinegar
• 2 tablespoons freshly squeezed lemon juice
• 1 heaping teaspoon Dijon mustard
• 1/8 teaspoon sea salt
• Pepper, to taste
Directions:
1. If you’ve soaked your lentils, drain and rinse. Place in a medium saucepan and cover with 3 cups of water. Throw in a bay leaf.
2. Bring lentils to a boil, then reduce to a simmer.  Cook at a gentle simmer for about 15 minutes.  Check for doneness:  they should be soft all the way through, but not mushy.  Add a pinch of salt in the last few minutes of cooking.
3. Meanwhile, make the vinaigrette.  In a small bowl, combine the lemon juice, sherry vinegar, Dijon mustard, and 1/8 teaspoon salt.  Whisk in the olive oil slowly to form an emulsion.  Add pepper and more salt to taste.
4. When the lentils are done, drain in a fine mesh sieve and discard the bay leaf.
5. Using the same pan, sauté the shallot, carrots, and celery in 1 tablespoon of olive oil.  After a minute, add the garlic and sauté briefly, taking care not to burn the garlic.  Remove from the heat.
6. Add the warm lentils to the sautéed vegetables and toss.
7. Toss the lentils with about half of the salad dressing to moisten; use more if you like. Top with cheese, if using, and the crunchy salt and fresh parsley.
8. Serve alone, on top a bed of greens, or with endive spears, drizzled with more vinaigrette.
Adapted from the food blog www.jacksonholefoodie.com.
• Southwestern Black Bean Salad


Southwestern Black Bean Salad



Prep time: 30 minutes
Cooking time: 5 minutes
Yields: 5 people

Ingredients:

• 3 Tbsp. fresh lime juice
• 4 tsp. olive oil
• 1½ tsp. minced canned chipotle chiles in adobo sauce (optional – if you want to add a little kick to the dressing)
• ½ tsp. honey
• Salt and pepper
• 2 ears corn, kernels removed from cobs
• 1 (15 oz.) can black beans, drained and rinsed
• 1 large avocado, pitted, peeled, and cut into ½-inch pieces
• 1 tomato, cored, seeded, and chopped medium
• 3 Tbsp. chopped fresh cilantro

Directions:

1. Whisk the lime juice, 1 tablespoon of the oil, chiles (if using), honey, ¼ teaspoon salt, and ¼ teaspoon pepper together in a large bowl and set aside.
2. Heat the remaining 1 teaspoon oil in a large saucepan over medium-high heat until shimmering. Add the corn and cook, stirring frequently, until beginning to brown – about 5 minutes.
3. Transfer the corn to the bowl with the dressing and set aside.
4. Add the beans, avocado, tomato, and cilantro to the bowl with the corn and gently toss to combine. Season with salt and pepper to taste and serve.

Notes:

Fresh corn is essential for this dish. Do not substitute frozen or canned corn.

• Tuscan Kale Chopped Salad


Tuscan Kale Chopped Salad



This is a delicious, raw kale salad full of nutrients. Since this is a chopped salad, you want to chop everything into small pieces. It’s best to use the Lacinato (also know as Tuscan) kale in this salad. You can also substitute half the kale with romaine if you prefer. This salad keeps well for leftovers the next day.

Serves: 4

Ingredients: 

For the Parmesan Vinaigrette:

• 1 small shallot, chopped
• juice of 1 Meyer lemon
• 1/4 cup freshly grated parmesan cheese
• 1/3 cup extra virgin olive oil
• sea salt and freshly ground pepper

For the Salad:

• 2 slices rustic whole grain bread, torn into bite-sized pieces
• 2 teaspoons extra virgin olive oil
• pinch of sea salt
• 1 bunch Lacinato (Tuscan) kale
• 1 apple (Gala, Braeburn or Pink lady), cored and diced
• 1 cup cooked chickpeas, chopped
• 1/2 cup toasted pecans, chopped
• 1/3 cup dried cherries, chopped (optional)

Directions:

1. Combine the shallot, lemon juice, parmesan, and olive oil in a blender or food processor. Process until smooth.
2. Add a pinch of sea salt and pepper and pulse again. Set aside.
3. For the croutons, toss the bread with the olive and salt. Toast in a toaster oven or in a sauté pan over medium heat, until bread is crispy, about 10 minutes.
4. Cut the tough stems out of the kale and chop the leaves.
5. Put the chopped kale in a large bowl. Add the apple, chickpeas, pecans, and cherries (if using).
6. Add half the dressing and toss to combine. Taste and add more dressing if you like.
7. Divide among plates and garnish each with the croutons.

Note: Feel free to use a variety of beans, nuts, and dried fruits, depending on what you have on hand in your pantry.

Adapted from The Sprouted Kitchen by Sara Forte.

Sauces & Dressings

• Alice Waters’ Salsa Verde


Alice Waters’ Salsa Verde



Not sure what to do with that piece of fish you bought; or need to dress up those roasted vegetables. Try this classic Italian green sauce. Salsa verde is simply a sauce made of olive oil and fresh, chopped parsley flavored with lemon zest, garlic and capers. It is so simple, yet it adds enormous flavor (and color) to almost anything. Use this versatile sauce on fish, vegetables, meat, poultry, bread – you name it. While parsley is the main herb, any combination of fresh herbs can replace all or part of the parsley.

Yield 2/3 cup

Ingredients:

• 1/3 cup coarsely chopped flat leaf Italian parsley
• grated zest of one lemon
• 1 small garlic clove, minced
• 1 tablespoon capers, rinsed, drained, and coarsely chopped
• 1/2 teaspoon sea salt
• fresh ground black pepper to taste
• 1/2 cup olive oil

Directions:

1. Combine all ingredients in a small bowl.
2. Mix well and taste for salt. Adjust the thickness if desired (use less oil for meats and vegetables and more for fish).
3. Let the sauce sit for a while to develop the flavors.

Note: Other fresh herbs you can use include basil, chives, tarragon, cilantro, marjoram, sage, thyme, mint, rosemary. Experiment with different flavors.

 



Adapted from Alice Waters’ The Art of Simple Food.

• Balsamic Vinaigrette

Balsamic Vinaigrette

This is a simple salad dressing that is a staple in my salad repertoire. You can use it on any tossed green salad.
Yield: about 3/4 cup
Ingredients:
• 3 tablespoons balsamic vinegar
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon dijon mustard
• 1 garlic clove, minced
• 1/2 cup extra virgin olive oil
Directions:
1. Whisk first 4 ingredients in a small bowl to blend.
2. Gradually whisk in olive oil.
3. Season dressing with salt and pepper.
• Best Ever Guacamole


Best Ever Guacamole



I like my guacamole chunky, so I use a knife to mix the avocado.

Prep Time: 15 minutes
Cooking Time: n/a
Yield: 6 servings

Ingredients:

• 4 ripe avocados
• 3 Tablespoons fresh lime juice
• 8 dashes Tabasco sauce
• 1 large garlic clove, minced
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1/2 teaspoon cumin (or more)
• 1 medium tomato, seeded and diced
• 2 Tablespoons cilantro, chopped

Directions:

1. Cut the avocados in half, remove the pits and scoop into a medium bowl.
2. Immediately add 2 tablespoons lime juice.
3. Using a knife, slice through the avocados creating chunks.
4. Add Tabasco, garlic, salt, pepper and cumin and continue mixing using the knife.
5. Add the tomatoes and cilantro and mix well. Add 1 tablespoon or more lime juice, if desired.
6. Taste for salt and pepper.

(Store in the refrigerator with plastic wrap pressed directly on top of the guacamole so it doesn’t turn brown).

• Champagne Vinaigrette


Champagne Vinaigrette



This vinaigrette tastes great on any salad.

Yield: about 3/4 cup

Ingredients:

• 1 garlic clove, minced or pressed through a garlic press
• 2 tablespoons dijon mustard
• 2 tablespoons freshly squeezed lemon juice
• 2 tablespoons raw honey
• 1/4 cup champagne vinegar
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup extra virgin olive oil

Directions:

1. Whisk together the garlic, mustard, lemon juice, honey, vinegar, salt, and pepper in a bowl or large, glass measuring cup.
2. Slowly whisk in the olive oil.

Alternatively, you can combine all the ingredients in a blender or food processor.

• Maple Dijon Vinaigrette

Maple Dijon Vinaigrette

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 5 people
Ingredients:
• 1/4 cup cider, red wine or balsamic vinegar
• 1/4 cup olive oil
• 3 tablespoons pure maple syrup
• 1 tablespoon Dijon mustard
• A couple pinches of sea salt and pepper
Directions:
1. In a small bowl whisk together all ingredients or place ingredients into a jar, cover and shake well.
2. Cover and refrigerate.
3. Shake well before serving.
• Peanut Sauce

Peanut Sauce

Prep time: 5 minutes
Cooking time: 0 minutes
Yields: 2 people
Ingredients:
• 1 cup natural peanut butter
• 1/4 cup orange juice
• 1 tablespoon toasted sesame oil
• 1 tablespoon tamari
• Dash of cayenne pepper
Directions:
1. Combine all ingredients in a bowl and mix with a fork.
2. Add water in 1 tablespoon increments to reach desired consistency.
• Savory Tahini Sauce


Savory Tahini Sauce



Prep time: 10 minutes
Cooking time: 0 minutes
Yields: 6 people

Ingredients:

• ½ cup tahini
• ¼ cup water
• 3 tablespoons lemon juice
• 2 tablespoons tamari
• 2 tablespoons maple syrup
• 1-2 cloves of garlic, minced
• pinch of cayenne (to your taste)

Directions:

1. In a bowl whisk together tahini and water until combined. It will look separated at first – just keep whisking.
2. Add remaining ingredients and whisk until combined.
3. Adjust flavors to your taste. Add additional water if you want it thinner.
4. Serve over grains and greens.

Notes:

Tahini sauce keeps refrigerated for up to one week.

Credit: Institute for Integrative Nutrition

• Sesame-Ginger Dipping Sauce


Sesame-Ginger Dipping Sauce



This sauce is fabulous with crudités, tofu, or anything for that matter. Serve as an appetizer at your next dinner party. Your guests will love it. I often double the recipe.

Prep Time: 15 minutes
Yields: about 1 cup

Ingredients:

• 5 teaspoons chopped, peeled fresh ginger
• 1/4 cup tahini (sesame seed paste)
• 5 teaspoons low sodium tamari soy sauce
• 1 1/2 teaspoons honey
• 1 teaspoon toasted sesame oil
• 1 teaspoon rice vinegar
• 3 tablespoons cool water

Directions:

1. Pulse ginger in a food processor until finely chopped.
2. Add tahini, tamari, honey, toasted sesame oil, and vinegar. Process until combined.
3. With machine running, add the water. Process until smooth.
4. Dip fresh vegetables such as red peppers, sugar snap peas, carrots, etc. into sauce.

Adapted from Power Foods.

• White Bean Basil Hummus

White Bean Basil Hummus

Prep Time: 10 minutes
Yield: 6 servings
Ingredients:
• 1 can cannellini / white kidney beans (drained and rinsed)
• 1 tbsp freshly squeezed lemon juice
• 2 tbsp tahini
• 1 small to medium clove garlic, sliced
• 1 tbsp extra-virgin olive oil
• 2 tbsp red wine vinegar
• ½ tsp sea salt
• ¼ cup fresh basil, torn or roughly chopped
• 1-2 tbsp water (just to thin dip as desired)
• freshly ground black pepper to taste
Directions:
1. In a food processor, combine all ingredients except water and basil. Purée until smooth, gradually adding water as desired to thin dip and scraping down sides of bowl as needed.
2. Add basil and purée briefly to incorporate ingredients.

Side Dishes

• Asparagus with Shallot Marmalade

Asparagus with Shallot Marmalade

Spring is asparagus season. You’ve probably seen an abundance of it lately in your grocery store. Asparagus is a nutrient-dense food, high in folic acid and a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin. There are many ways to prepare asparagus. You can steam it, grill it, roast it, or boil it. Be sure to rinse the spears under cold water, then break off the tough ends before you cook it. Asparagus has a natural breaking point near the bottom of the woody stem. Prepare it any way you like it, then serve it with this yummy marmalade drizzled over top.
Ingredients:
• 2 Tbsp extra virgin olive oil
• 1 cup minced shallot or red onion
• 1 tsp whole grain mustard
• 2 tsp tamari (soy sauce)
• 1 tsp balsamic vinegar
• 1 bunch asparagus
Directions: 
1. Heat oil over medium heat.
2. Add shallots and cook for 7 – 8 minutes.
3. Stir in mustard, tamari, and vinegar and remove from heat.
4. Meanwhile, roast, steam, grill, or boil the asparagus.
5. Drizzle marmalade over asparagus.
Adapted from Nutrition Action Newsletter.
• Chickpea Flatbread


Chickpea Flatbread



In case you missed this recipe in the Washington Post a few weeks ago, I’m posting it here because I think that everyone should try this flatbread. I have made it several times already and my husband has professed that he could live off of it. It’s really a cinch to make, has very few ingredients, is way more nutritious than other types of bread, and both kids and adults will love it. What more could you ask for? And if gluten is not your thing, this flatbread happens to be gluten-free. Serve it as a snack by itself, with hummus or salsa, or serve it alongside whatever nutritious entree you’re whipping up for dinner.

You can find chickpea flour (also know as garbanzo bean flour) on the baking aisle at Whole Foods and on the natural foods aisle at Giant.


Make Ahead Note: The batter for the flatbread needs to sit for a few hours at room temperature or overnight in the refrigerator. The batter takes less than 10 minutes to make (including chopping the rosemary).

Prep Time: less than 10 minutes
Cooking Time: about 9 minutes
Yield: one 10-inch flatbread or two 8-inch rounds (12 pieces)

Ingredients:

• 1 cup chickpea flour
• 1 cup cool water
• 3 1/2 tablespoons olive oil, divided
• 3/4 teaspoon sea salt
• 2 teaspoons chopped fresh rosemary
• freshly ground black pepper

Directions:

1. Combine the chickpea flour, water, 1 1/2 tablespoons olive oil, salt, and the rosemary, stirring until smooth.
2. Cover and let the mixture rest for at least 2 hours, or refrigerate it overnight.
3. When the batter is ready, position an oven rack 4 to 6 inches from the broiler. Place a medium cast-iron skillet, or two 8 inch round cake pans on the rack. Preheat the oven to 500 degrees. (If using cake pans, make sure they can withstand high heat).
4. Once the oven is preheated, remove the hot skillet or pans from the oven and pour in the remaining 2 tablespoons of oil (1 tablespoon in each pan if using cake pans).
5. Return the skillet or pans to the oven for a few minutes to heat up. Then take them out and quickly pour in the batter, spreading it evenly in the skillet (or dividing it evenly between the 2 pans).
6. Bake for 5 minutes – the flatbread will look set and will pull away from the sides a bit.
7. Turn on the broiler (leaving the flatbread in the oven). Once the broiler is going, broil the flatbread for 3 or 4 minutes, until slightly charred.
8. Remove from the oven and sprinkle with freshly ground pepper to taste. Slide the flatbread onto a cutting board and slice into wedges with a pizza cutter or knife. Serve immediately.

Note: You can easily vary the flavor of the flatbread. Try adding chopped onions, garlic, or different herbs and spices to the batter.

Adapted from Casey Seidenberg who adapted the recipe from cookbook author and baker extraordinaire, Dorie Greenspan.

 

• Collard Greens with Caramelized Onions

Collard Greens with Caramelized Onions

This dish is a crowd pleaser, for both the young and less young. Collard greens are a nutritional powerhouse. They outrank broccoli, spinach and mustard greens in nutritional value. They are low in calories, high in fiber, and full of betacarotene, vitamin C, calcium, and B vitamins. The best way to prepare collard greens is to boil them in a large skillet using a small amount of water.
Serves: 4-6
Ingredients:
• 2 bunches collard greens
• 1 tablespoon extra virgin olive oil
• 2 large onions, sliced into thin crescents
• 3 cloves garlic, minced
• sea salt to taste
Directions:
1. Wash collards, remove stalks and stack 4 to 5 leaves at a time. Slice into strips, about 1/4 inch wide. Set aside.
2. In a large skillet, heat oil over medium heat. Add onions and sauté for 15 – 20 minutes, until golden. Make sure not to burn them.
3. Add garlic and sauté for another 2 minutes.
4. While the onions are cooking, bring 2 – 3 cups of water to a boil in a 12-inch skillet with a lid. Add collards, cover, and cook over high heat for 8-10 minutes, stirring occasionally. The greens are cooked when they are tender but still bright green. Drain in a colander.
5. Add greens to onions and garlic. Season with salt to taste and cook for another 1-2 minutes to heat through. Serve hot, drizzled with a bit of olive oil.
Adapted from Greens Glorious Greens by Johnna Albi & Catherine Walthers.
• Miso-Glazed Turnips


Miso-Glazed Turnips



For such a simple recipe, you won’t believe how good these miso-glazed turnips are. Turnips are root vegetables that are high in Vitamin C. Miso is a fermented soybean paste full of protein, vitamins, and minerals. It has a wonderful sweet/salty flavor that enhances many dishes. Try adding some to your homemade salad dressing.

Yield: 4 servings

Prep time: 10 minutes

Cooking time: 25 minutes

Ingredients:

• 1 1/2 pounds small turnips, trimmed, scrubbed, cut into 1″ wedges
• 2 tablespoons white miso
• 2 tablespoons unsalted butter (or clarified butter)
• 2 teaspoons honey
• Sea salt, freshly ground pepper
• 2 tablespoons fresh lemon juice

Directions:

1. Combine turnips, miso, butter, and honey in a skillet, then add water just to cover vegetables. Season with salt and pepper.
2. Bring to a boil over medium-high heat and cook turnips, turning occasionally, until they are tender and liquid is evaporated, 15–20 minutes.
3. Once all the liquid has cooked off, keep cooking turnips, tossing occasionally, until they are golden brown and caramelized and the sauce thickens and glazes the vegetables, about 5 minutes longer.
4. Add lemon juice and a splash of water to pan and swirl to coat turnips. Season with salt and pepper.

Note: I often make this dish with carrots and/or parsnips, in addition to the turnips.

Adapted from Bon Appetit 

• Quinoa Cakes with Chimichurri Sauce


Quinoa Cakes with Chimichurri Sauce



These quinoa cakes are a family favorite and a nice change from your standard quinoa dish. All it takes is a few spices, some eggs to bind the quinoa together, and a little pan frying in olive oil to turn ordinary quinoa into something absolutely delicious. The chimichurri sauce is a perfect complement to these cakes. You can serve the quinoa cakes and chimichurri with a variety of roasted, grilled, or stir fried vegetables for a full meal. I use my pancake griddle to cook the cakes.

Chimichurri is a traditional sauce from Argentina. The main ingredient is parsley. It is very similar to Italian salsa verde. With the help of a mini food processor, it comes together in no time. It pairs beautifully with the smokey quinoa cakes. But no need to stop there. This sauce goes well with almost anything – fish, whole grains, grilled vegetables, etc.

 

Prep and Cooking Time: 20 minutes if you have already cooked quinoa; 40 – 45 minutes if   cooking quinoa.

Serves: 4

Quinoa Cakes

Ingredients:

• 1 cup uncooked quinoa (or 2 cups cooked and cooled)
• 2 cups water (if cooking quinoa)
• 1/2 tsp. sea salt
• 2 teaspoons smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano or leaves from a couple stems fresh oregano, minced
• 2 or 3 large eggs, lightly beaten
• olive oil (for pan frying)
• Flaky sea salt (such as Maldon)
• Freshly ground black pepper

Directions:

1. If using uncooked quinoa, rinse the grain in cold water, then drain in a fine-mesh strainer.
2. In a pot, combine the quinoa with 2 cups water. Bring to a boil, reduce heat to low, cover, and cook until the water is absorbed, 15 to 18 minutes. Allow quinoa to cool. If you are in a hurry, spread the quinoa in a large, shallow dish and place, uncovered, in the refrigerator.
3. Combine the cooled quinoa, salt, paprika, cumin, oregano, and 2 eggs. You should have a “dough” that will form a moist ball. If the mixture is still dry and fluffy, add another egg.
4. Heat your largest skillet or a flat griddle pan over medium-high heat. Lightly oil the skillet or griddle pan. Form 1/4 cup of the quinoa mixture into a ball. Place it in the skillet and use a spatula to flatten it into a pancake about 1/4 inch thick. Repeat to make 7 or so more pancakes, working in batches as necessary.
5. Cook the quinoa cakes until golden brown on one side, 2 to 3 minutes, then flip and brown the other side, about 2 minutes more. Remove from the pan and season with flaky sea salt and pepper. Serve immediately with chimichurri (see below).

Note: If the quinoa cakes fall apart while cooking or flipping, don’t worry. Use your spatula to piece them back together. Whether you end up with nicely formed cakes or crumbly cakes, you will love the taste. I find that sprouted quinoa seems to hold together better than regular quinoa.

Chimichurri (Argentine Parsley Sauce)

Prep time: 10 mins

Total time: 10 mins

Yield: 2/3 cup

Ingredients:

• 1/3 cup extra-virgin olive oil
• 1 garlic clove, peeled and chopped fine or pressed
• 1 cup well-rinsed parsley leaves, lightly packed
• 1 cup well-rinsed cilantro leaves, lightly packed
• 1 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon sherry vinegar
• 1/4 cup red onion, minced
• 1 tablespoon capers, rinsed

Directions:

1. In a mini food processor, combine the olive oil and garlic and run until the garlic is well distributed. If you don’t have a mini food processor, you might need to make a double batch as a full size machine probably won’t work well on this small quantity.
2. Add the parsley, cilantro, salt, pepper, and vinegar and process until minced but with still a bit of texture left in the leaves.
3. Remove from the food processor and mix in the onions and capers.
4. Let rest at least 30 minutes, then taste and adjust salt, pepper, and vinegar as needed.

Adapted from Herbivoracious by Michale Natkin.

 

• Quinoa Salad with Avocado

Quinoa Salad with Avocado

Prep time: 10 minutes
Cooking time: 20 minutes
Yields: 4 people
Ingredients:
• 1 cup quinoa
• 1 ¾ cup vegetable stock
• ½ red pepper, diced
• ¼ cup roasted pumpkin seeds or slivered almonds
• 1 ripe avocado, diced
• ¼ cup good quality olive oil
• 3 tablespoons lime juice (1 to 2 limes)
• 1 teaspoon sea salt
Directions:
1. Rinse quinoa and drain.
2. Place in a saucepan with vegetable stock. Cover and bring to a boil.
3. Reduce heat to medium-low. Let simmer for 10 minutes.
4. Turn off heat and let remain covered for another 10 minutes until all water is absorbed.
5. When quinoa is cool, add red pepper, seeds or nuts, and avocado.
6. Combine olive oil, lime juice and salt. Toss with quinoa.
• Quinoa with Garbanzo Beans and Spinach

Quinoa with Garbanzo Beans and Spinach

Prep time: 20 minutes
Cooking time: 20 minutes
Yields: 8 people
Ingredients:
• 1 cup quinoa
• 2 ¼ cups water or stock
• pinch of sea salt
• 1 yellow onion, diced
• 1 Tbsp. olive oil
• ½ cup dried cherries
• 1 pound spinach leaves
• 1 cup garbanzo beans, cooked or canned
• juice and zest from 1 orange
Directions:
1. Rinse quinoa and toast in a dry pan for a few minutes, until it smells nutty.
2. Boil water and add salt and quinoa. Turn heat to low and simmer, covered, for 20 minutes.
3. Heat oil in a skillet and sauté onions for 10 minutes on medium.
4. Add cherries, spinach, garbanzo beans and a pinch of salt. Cover and cook 3-5 minutes until spinach has wilted.
5. Mix quinoa together with the other ingredients in a large bowl.
6. Add orange juice and zest and stir gently.
7. Add additional salt and pepper to taste.
• Roasted Parsnips and Sweet Potatoes with Caper Vinaigrette

Roasted Parsnips and Sweet Potatoes with Caper Vinaigrette

These are the tastiest roasted vegetables I’ve ever made. The caper vinaigrette adds incredible fresh flavor to the long roasted veggies. I love cooking with root vegetables such as parsnips and sweet potatoes in the fall and winter, but feel free to use any of your favorite vegetables, including carrots, cauliflower, beets, etc. It’s easy to prepare…you just have to cut up the vegetables and roast them in olive oil with some herbs. Then mix up the dressing and drizzle it over the cooked vegetables.
Prep Time: 25 – 30 minutes
Cooking Time: 80 – 90 minutes
Serves: 4
Ingredients:
• 1½ lbs parsnips
• 4 medium red onions
• 2/3 cup extra-virgin olive oil
• 4 thyme sprigs
• 2 rosemary sprigs
• 1 head garlic, halved horizontally
• sea salt and black pepper
• 2 medium sweet potatoes (1¼ lbs total)
• 30 cherry tomatoes, halved
• 2 tablespoons lemon juice
• 4 tablespoons capers, drained and rinsed
• ½ tablespoon maple syrup
• ½ teaspoon Dijon mustard
• 1 tablespoon toasted sesame seeds (optional)
 
Directions:
1. Preheat the oven to 375°F. Peel the parsnips and cut into two or three segments, depending on their lengths. Then cut each piece lengthways into two or four. You want pieces roughly 2 inches long and ½-inch wide.
2. Peel the onions and cut each into six or eight wedges (depending on the size of the onion).
3. Place the parsnips and onions in a large mixing bowl and add ½ cup of the olive oil, the thyme, rosemary, garlic, 1 teaspoon salt and some pepper. Mix well and spread out in a large roasting pan. Roast for 20 minutes.
4. While the parsnips are cooking, trim both ends of the sweet potatoes. Cut them (with their skins) widthways in half, then each half into six or eight wedges (depending on the size of the sweet potato). Add the potatoes to the pan with the parsnips and onion and stir well. Return to the oven to roast for a further 40 to 50 minutes.
5. When all the vegetables are cooked through and have taken on a golden color, stir in the halved tomatoes. Roast for 10 minutes more.
6. Meanwhile, whisk together the lemon juice, capers, maple syrup, mustard, remaining 2 tablespoons oil and ½ teaspoon salt in a small bowl.
7. Pour the dressing over the roasted vegetables as soon as you take them out of the oven. Stir well, then taste and adjust the seasoning. Scatter the sesame seeds over the vegetables if using and serve at the table in the roasting pan.
Note: You want to roast the garlic in its skin. First remove all of the loose, papery outer layers from the head of the garlic. Leave the head itself intact with all the cloves connected. Then cut the garlic head in half horizontally. When the vegetables are done roasting, I gently squeeze the cloves out of their paper.
Adapted from Plenty by Yotam Ottolenghi.
• Roasted Root Vegetables


Roasted Root Vegetables



Prep time: 10 minutes
Cooking time: 50 minutes
Yields: 4 people

Ingredients:

• 3-4 tbsp. coconut oil
• 2 tbsp. fresh oregano (chopped)
• 4 medium sweet potatoes, peeled, halved lengthwise, then cut crosswise into 1 1/4 to 1 1/2 inch pieces
• 1 pound carrots, peeled, cut into 3/4 inch thick rounds (about 4 cups)
• 1 pound parsnips, peeled, cut into 3/4 inch thick rounds (about 4 cups)
• 2 medium red onions (about 1 pound), peeled, and cut into 1/2 inch thick wedges
• Sea salt and ground pepper to taste

Directions:

1. Preheat oven to 425ºF.
2. Stir the oil and oregano in a large bowl.
3. Add yams, carrots, parsnips, and onions and toss to coat. Sprinkle vegetables generously with sea salt and pepper and divide between prepared baking sheets. Roast veggies until tender and brown in spots, turning occasionally, for about 50 minutes.
4. This dish can be made up to 4 hours ahead. Let it stand at room temperature. If desired, re-warm in 350ºF oven for about 15 minutes, or serve at room temperature.

Credit: Courtesy of Brittany Mullins

• Spiced Sweet Potato Fries


Spiced Sweet Potato Fries



Prep time: 20 minutes
Cooking time: 30 minutes
Serves: 6 people

Ingredients:

• 2 – 3 sweet potatoes or yams
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon maple syrup
• 1 1/2 teaspoons cinnamon
• Coarse sea salt

Directions:

1. Preheat oven to 400 degrees
2. Wash potatoes and remove blemish spots and dried ends
3. Slice potatoes into sticks and place in a large bowl
4. Drizzle on remaining ingredients and toss to distribute evenly
5. Spread potatoes in single layer on cookie sheet and bake 10minutes
6. Remove from oven, flip slices, and bake another 10-20 minutes, or until tender and browned. Serve hot

Credit: Terry Walters

• Spicy Honey-Glazed Parsnips


Spicy Honey-Glazed Parsnips



Parsnips are delicious when roasted. They are full of vitamins, minerals, fiber, and antioxidants.

Ingredients:

• 2 pounds parsnips, peeled, cut into 3″ lengths, halved, or quartered if large
• 1/4 cup olive oil
• sea salt, freshly ground pepper
• 2 chiles de árbol, crushed, or 3/4 teaspoons crushed red pepper flakes
• 2 tablespoons unsalted butter
• 1 tablespoon apple cider vinegar
• 1 tablespoon honey

Directions:

1. Preheat oven to 450°F.
2. Toss parsnips and oil on a rimmed baking sheet; season with salt and pepper.
3. Roast parsnips, tossing occasionally, until tender and deep golden brown in spots, 35–40 minutes.
4. Meanwhile, heat chiles de árbol (or crashed red pepper), butter, vinegar, and honey in a small saucepan over medium heat, stirring occasionally, until butter is melted.
5. Drizzle chile-honey butter over parsnips and toss to coat.

Adapted from Bon Appetit. 

• Stir-Fried Kale, Carrots, and Walnuts


Stir-Fried Kale, Carrots, and Walnuts



Prep Time: 25 minutes
Cooking Time: 6 – 7 minutes
Yield: 4 servings

Ingredients:

• 1 bunch kale
• 3 teaspoons peanut oil
• 1/3 cup walnuts, coarsely chopped
• 2 garlic cloves, peeled and chopped
• 2 quarter-size slices of fresh ginger
• 1/4 teaspoon red pepper flakes, or to taste
• 2 carrots, peeled and cut into thin matchsticks
• 2 to 4 tablespoons water or vegetable broth
• sea salt or soy sauce to taste

Directions:

1. Wash the kale and strip the leaves off the stalks. Discard the stalks.
2. Cut the kale leaves into thin strips, then cut the strips in half. Set aside.
3. Heat a large skillet or wok over medium high heat. Add 1 teaspoon of the oil to the pan and swirl around to coat the bottom. Add the walnuts and toast, stirring constantly, for about 1 minute. Set aside to drain on a paper towel.
4. Add the remaining oil to the skillet. Swirl again. Add the garlic and ginger and stir-fry for 10 seconds.
5. Add the red pepper flakes and carrots and stir-fry for 1 minute.
6. Add the shredded kale and toss well to coat with oil. Cover and let cook for 30 seconds. Stir-fry again and then cover.
7. Cook for 3 minutes longer, stirring about every minute to avoid burning the kale.
8. You may add 2 tablespoons water or broth to increase the steam and tenderness of the kale.
9. Taste and season with salt or soy sauce. Remove ginger slices and serve hot, garnished with the walnuts.

Adapted from Power Foods

• White Beans with Rosemary and Garlic


White Beans with Rosemary and Garlic



This is a really simple, delicious side dish, adapted from Alice Waters’ recipe.

Prep Time: 10 minutes
Cooking Time: 5 minutes (not including soaking & cooking beans)
Yield: 4-5 servings

Ingredients:

• 1 cup dried cannellini beans
• 1/4 cup extra virgin olive oil
• 4 garlic cloves, minced
• 1 teaspoon chopped rosemary leaves
• Sea salt to taste

Directions:

1. Soak beans overnight in 4 cups of water.
2. Drain and transfer to a heavy pot. Add water to cover by 2 inches (may add a thumb-size piece of kombu to the cooking water).
3. Bring to a boil, lower the heat, and skim off any foam.
4. Simmer gently until the beans are tender, about 2 hours,
5. Warm olive oil in a heavy-bottomed skillet over low heat.
6. Add garlic and rosemary.
7. Cook just until the garlic is soft, about 2 minutes.
8. Stir into the beans. Taste for salt and adjust as needed.

Note: you may use sage instead of rosemary.

Snacks

• Almond Butter with Honey and Cinnamon


Almond Butter with Honey and Cinnamon



You may have noticed that the almond butter that you find in the grocery store is very expensive. So why not try making your own? Here is an almond butter recipe that I have adapted from The Sprouted Kitchen. It is simple and delicious. Spread it on toast, apples, english muffins – or eat it by the spoonful. You will need a Vitamix or food processor to make this. You can experiment with adding different spices. I happen to love cinnamon.

Yield: 1 1/2 cups

Ingredients:

• 2 cups organic raw almonds (I soak and dry my almonds first – see note below)
• 1 teaspoon oil, such as almond oil, unrefined peanut oil, or coconut oil
• sea salt
• 1 1/2 teaspoons ground cinnamon
• 2 tablespoons raw honey

Directions:

• Put the almonds in a Vitamix or food processor and process for about 1 minute.
• Add the oil, 1/4 teaspoon salt, and the cinnamon. Process for another minute or so. If you want a smoother consistency, add a little more oil.
• When it is a smooth consistency, stir in the honey and add more salt to taste if desired.
• Transfer to a glass jar. You may store the almond butter in the refrigerator for up to 6 weeks.

Note: Nuts contain substances (enzyme inhibitors) that can block the uptake of minerals and irritate the digestive tract. Roasting eliminates some of these anti-nutrients. But the best way to prepare nuts is to soak them.

To soak nuts: place raw nuts in a large bowl with warm water and some sea salt. Use enough water to cover the nuts. Cover and soak for 7 hours. Drain and spread on a sheet pan. Place in a warm oven (150 – 170 degrees) for at least 12 hours, until nuts are dry and crisp. Store in airtight containers.

• Almond Date Snack Bars


Almond Date Snack Bars



You have to try these! I adopted this recipe from Deb Perelman’s The Smitten Kitchen Cookbook. She calls these breakfast bars, but I’m not sure I’d want to eat them for breakfast. I think they are much better suited for snacking. They are a sweet treat for sure. They’re naturally sweetened with dates and honey. The orange zest adds a really nice flavor to these bars. Kids and adults will love them. They are a snap to throw together.

Prep Time: 20 minutes
Cooking Time: 18 – 22 minutes
Yield: 16 bars



Ingredients:

• 1 cup chopped dried pitted dates (I use a food processor to chop the dates – they’re very sticky)
• 1 1/4 cups rolled oats
• 3 tablespoons barley or whole wheat flour
• 1/3 cup wheat germ
• 1/2 cup finely chopped raw almonds (I use a food processor to chop the almonds. If you want chunkier pieces of almonds, chop them with a knife)
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground cinnamon
• 1/4 cup almond butter
• 1/4 cup olive oil
• 1/4 cup honey
• 1/4 teaspoon freshly grated orange zest
• 1/4 teaspoon almond extract

Directions: 

1. Preheat your oven to 350 degrees. Line an 8x8x2 inch pan with parchment paper.
2. Stir together the dates, oats, flour, wheat germ, almonds, salt, and cinnamon in a large bowl.
3. In a separate, smaller bowl, whisk together the almond butter, olive oil, honey, orange zest, and almond extract until smooth.
4. Pour the wet ingredients over the dry mixture and stir them together until the dry ingredients are evenly coated.
5. Spread the batter in the prepared pan, pressing the batter firmly into the bottom, edges, and corners.
6. Bake the bars for 18 – 22 minutes, until they’re brown around the edges.
7. Cool the bars in their pan placed on a cooling rack (you can also remove the bars from the pan after about 20 minutes by lifting up the parchment paper and placing them directly on the rack – this will cool them faster).
8. Once they’re cool, use a serrated knife to cut the bars into squares. If they’re too crumbly to cut into squares, put them in the refrigerator for about 30 minutes.

Note: I keep the bars stored in an airtight container in the refrigerator. They also freeze well.

• Brown Butter, Apple, and Carrot Muffins


Brown Butter, Apple, and Carrot Muffins



These muffins are amazing – you won’t be able to eat just one. The aroma that will fill your kitchen while these muffins are baking will make your mouth water. You can whip these up quickly. And, they happen to be gluten-free. Muscovado sugar is an unrefined brown sugar. You can find it at Whole Foods (along with the flours needed for this recipe).

Prep Time: 25 minutes
Cooking Time: 18-20 minutes
Yield: 12 muffins

Ingredients:

• 10 tablespoons unsalted butter
• 1 cup superfine brown rice flour
• 1/2 cup hazelnut or almond flour
• 2 tablespoons tapioca starch
• 1 1 /2 tsp. baking powder
• 1/2 tsp. salt
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground ginger
• 1/8 tsp. ground nutmeg
• 1/8 tsp. ground caradamom
• 2 eggs, at room temperature
• 1/3 cup light muscovado sugar
• 1/3 cup maple syrup
• 1 tsp. vanilla extract
• 3 small carrots, peeled and grated
• 1 medium Gala apple, peeled, cored, and grated.

Directions:

1. Preheat oven to 350F (180C).
2. In a small saucepan, heat the butter over medium high heat until the solids start to turn brown and smells of roasted nuts. Set aside and cool.
3. In a large bowl, whisk together the rest of dry ingredients.
4. In a separate bowl, whisk together the brown butter and remaining wet ingredients.
5. Add the wet to the dry and whisk to combine. Fold in the grated carrot and apples.
6. Scoop the batter into baking cups and bake for 18-20 minutes.
7. Transfer to cooling rack and cool completely.

Adapted from Aran Goyoaga, author of Small Plates and Sweet Treats

• Chickpea Flatbread


Chickpea Flatbread



In case you missed this recipe in the Washington Post a few weeks ago, I’m posting it here because I think that everyone should try this flatbread. I have made it several times already and my husband has professed that he could live off of it. It’s really a cinch to make, has very few ingredients, is way more nutritious than other types of bread, and both kids and adults will love it. What more could you ask for? And if gluten is not your thing, this flatbread happens to be gluten-free. Serve it as a snack by itself, with hummus or salsa, or serve it alongside whatever nutritious entree you’re whipping up for dinner.

You can find chickpea flour (also know as garbanzo bean flour) on the baking aisle at Whole Foods and on the natural foods aisle at Giant.


Make Ahead Note: The batter for the flatbread needs to sit for a few hours at room temperature or overnight in the refrigerator. The batter takes less than 10 minutes to make (including chopping the rosemary).

Prep Time: less than 10 minutes
Cooking Time: about 9 minutes
Yield: one 10-inch flatbread or two 8-inch rounds (12 pieces)

Ingredients:

• 1 cup chickpea flour
• 1 cup cool water
• 3 1/2 tablespoons olive oil, divided
• 3/4 teaspoon sea salt
• 2 teaspoons chopped fresh rosemary
• freshly ground black pepper

Directions:

1. Combine the chickpea flour, water, 1 1/2 tablespoons olive oil, salt, and the rosemary, stirring until smooth.
2. Cover and let the mixture rest for at least 2 hours, or refrigerate it overnight.
3. When the batter is ready, position an oven rack 4 to 6 inches from the broiler. Place a medium cast-iron skillet, or two 8 inch round cake pans on the rack. Preheat the oven to 500 degrees. (If using cake pans, make sure they can withstand high heat).
4. Once the oven is preheated, remove the hot skillet or pans from the oven and pour in the remaining 2 tablespoons of oil (1 tablespoon in each pan if using cake pans).
5. Return the skillet or pans to the oven for a few minutes to heat up. Then take them out and quickly pour in the batter, spreading it evenly in the skillet (or dividing it evenly between the 2 pans).
6. Bake for 5 minutes – the flatbread will look set and will pull away from the sides a bit.
7. Turn on the broiler (leaving the flatbread in the oven). Once the broiler is going, broil the flatbread for 3 or 4 minutes, until slightly charred.
8. Remove from the oven and sprinkle with freshly ground pepper to taste. Slide the flatbread onto a cutting board and slice into wedges with a pizza cutter or knife. Serve immediately.

Note: You can easily vary the flavor of the flatbread. Try adding chopped onions, garlic, or different herbs and spices to the batter.

Adapted from Casey Seidenberg who adapted the recipe from cookbook author and baker extraordinaire, Dorie Greenspan.

 

• Energy Squares


Energy Squares



Prep time: 15 minutes
Cooking time: 2 minutes (This time does not include the 45 minutes in which the squares need to harden in the refrigerator.)
Yields: 8 people

Ingredients:

• 1 cup organic peanut butter (you may substitute almond butter)
• 1/3 cup brown rice syrup
• 1/3 cup maple syrup
• 1 ¼ cups crispy brown rice cereal
• ½ cup toasted almonds
• ¼ cup unsweetened shredded coconut
• ¾ cup ground flax seeds
• ¼ cup bittersweet chocolate chips

Directions:

1. In medium pot over low heat, whisk together peanut butter, brown rice syrup, and maple syrup. Remove from heat and set aside.
2. In separate bowl, combine rice cereal, almonds, coconut, ground flax seed, and chocolate chips.
3. Fold dry ingredients into peanut butter mixture until all ingredients are incorporated.
4. Rinse 8×8-inch baking dish with cold water to prevent sticking.
5. Spoon in batter and press firmly and evenly into dish. Refrigerate for 45 minutes or until firm.
6. Remove from refrigerator, cut into squares, and store in an airtight container.

Notes:

These squares are better than any energy bar out there. You can add your favorite nuts, seeds or dried fruits if you want to make this your own creation.

Credit: Adapted from Clean Start by Terry Walters

• Kale Chips


Kale Chips



Prep time: 10 minutes
Cooking time: 10 minutes
Yields: 10 people

Ingredients:

• 1 to 2 bunches kale
• Olive oil

Directions:

1. Preheat oven to 425 degrees.
2. Remove kale from stalk, leaving the greens in large pieces.
3. Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale.
4. 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.
5. Turn the kale over and bake with the other side up. Remove and serve.

Notes:

Try different kinds of kale or collard greens.
For added flavor sprinkle with a little salt or spice, such as curry or cumin after rubbing on olive oil.

• Maple Spiced Almonds


Maple Spiced Almonds



These nuts are great to serve around the holidays. Just toss them in a bowl and your family and guests will devour them.

Prep Time: 5 minutes
Yield: 3 cups

Ingredients:

• 3 cups whole almonds
• 1 tablespoon olive or walnut oil
• 3 tablespoons maple syrup
• 2 tablespoons pumpkin pie spice

Directions:

1. Preheat oven to 350 degrees.
2. In a large bowl, whisk together oil, syrup, and pumpkin pie spice.
3. Add almonds and stir to coat.
4. Spread almonds evenly on parchment-lined baking sheet and bake until nuts start to brown, 12 – 15 minutes.
5. Remove from oven and cool completely.
6. Break nuts apart and store in an airtight container.

Adapted from Terry Walters’ Clean Start recipe

• Mixed Spicy Nuts

Mixed Spicy Nuts

Prep time: 5 minutes
Cooking time: 15 minutes
Yields: 8 people
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:
1. Preheat oven to 300 degrees.
2. In a bowl mix together nuts, oil and maple syrup.
3. Lay nuts on a cookie sheet and roast in the oven until lightly browned all over, about 15 minutes.
4. Remove from heat and toss with garam masala and salt.
• Pumpkin Pecan Granola


Pumpkin Pecan Granola



I rarely ever buy store bought granola because it has way too much sugar and fat in it. Touted as a ‘health food,’ it is anything but. This home made granola is so flavorful (almost addictive!) with half the sugar and fat of the store bought stuff. You can eat it by itself as a snack or with yogurt, or any way you like. If you try this recipe, you’ll never go back to the packaged kind. 

Prep Time: 10 minutes
Cooking Time: 30-40 minutes
Yield: 3 cups

Ingredients:

• 2 1/2 tablespoons extra virgin olive oil
• sea salt
• 3/4 teaspoon pumpkin pie spice
• 1/3 cup Grade B maple syrup
• 1/3 cup pumpkin puree
• 2 cups old-fashioned rolled oats (I use Bob’s Red Mill)
• 1/2 cup raw pecan pieces
• 3 tablespoons sesame seeds
• 1/2 cup golden raisins

Directions:

1. Preheat oven to 325F.
2. In a large mixing bowl, combine the olive oil, 1/2 teaspoon salt, the pumpkin pie spice, maple syrup, and pumpkin puree and whisk to combine.
3. Add the oats, pecans, and sesame seeds and stir until evenly coated.
4. Spread the mixture on a baking sheet in a single layer, keeping some of the clusters of oats and nuts intact so that the finished granola will have some chunks.
5. Bake the granola, stirring occasionally, until dry and light brown in color, about 30 – 40 minutes (depending on your oven).
6. Remove from the oven and allow the granola to cool a few minutes. Add the raisins and toss to mix.
7. Add another pinch or two of salt if needed. Cool completely before storing.

May be stored in an airtight container for up to 2 weeks.

Adapted from The Sprouted Kitchen.

Soups

• Carrot Soup


Carrot Soup



Prep time: 20 minutes
Cooking time: 50 minutes
Yields: 6 people

Ingredients:

 

• 1 tablespoon unsalted butter
• 1 onion, chopped
• 1 pound carrots, peeled and chopped
• 2 cups (16 oz.) carrot juice
• 2 cups vegetable broth
• 1/2 teaspoon ground cumin
• 1 tablespoon honey
• Coarse sea salt and white pepper
• 2 tablespoons half-and-half (optional)

Directions:

1. Heat the butter in a large saucepan or Dutch oven over medium-low heat.
2. Cook onion, stirring occasionally, until translucent, about 5 minutes.
3. Add carrots and cook until very tender, stirring occasionally, about 15 minutes.
4. Add carrot juice, broth, cumin, honey, 1 teaspoon salt, and 1/4 teaspoon white pepper.
5. Bring to a simmer; cook until vegetables are very soft, about 30 minutes.
6. Using an immersion blender*, puree soup.
7. Stir in half-and-half, if using.
8. Serve.

Notes:

*If you don’t have an immersion blender, use a blender or food processor and puree soup in batches.

• Creamy Red Lentil Soup with Lemon Tahini Drizzle


Creamy Red Lentil Soup with Lemon Tahini Drizzle



Prep time: 10 minutes
Cooking time: 40 minutes
Yields: 4 people

Ingredients:

Soup

• 2 Tbsp. olive oil
• 1 large yellow onions, 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 (de la vera is the best)
• 1 quart vegetable broth
• 1 cup red lentils, picked through for stones and debris
• 1 large carrots, peeled and diced
• Juice of 1 lemon, or more to taste
• 1/4 cup chopped fresh cilantro
• 1/4 cup snow pea shoots if desired
• Good olive oil for drizzling over soup at the end

Dressing

• 1/4 cup Tahini
• 2/3 tbsp Lemon Juice
• 1 garlic clove, minced
• salt and pepper to taste

Directions:

1. Pour some olive oil into a large pot on medium high 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. Stir in the tomato paste, cumin, smoked paprika, salt and pepper and cook for another two minutes.
3. 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.
4. Once the soup is simmering, combine the ingredients for the dressing and whisk until incorporated. Set aside.
5. After about thirty 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 a blender. Do this in batches, and cover the lid of the blender with a tea towel before turning it on. Don’t worry about getting the soup completely smooth – a few chunky bits will give it a rustic character. Return to the pot, reheat if necessary, stir through the cilantro, keeping some for garnish and add the lemon juice.
6. To serve, pour into bowls, sprinkle some snow pea shoots and cilantro, a drizzle of good olive oil and a drizzle of the tahini lemon dressing.

Credit: Courtesy of Liesl van Eeden

• Curried Yellow Split Pea Soup


Curried Yellow Split Pea Soup



I love this soup. Curried split peas really hit the spot for me. And the addition of the sweet potato is brilliant – it adds a nice depth of flavor and thickens the soup. You could also use pumpkin puree, if that’s easier. And don’t skimp on the garnishes. I particularly like the microgreens. You can buy those cute microgreens clamshells at Whole Foods.

Prep Time: 15 minutes (not including roasting the sweet potato)

Cooking Time: about 60 minutes

Serves: 4 – 6 people

Ingredients:

• 2 Tbsp. ghee or unsalted butter
• 1 small red onion, sliced
• 3 cloves garlic, roughly chopped
• 1 tsp. each sea salt and pepper
• 2 Tbsp. fresh minced ginger
• 1 tsp. turmeric
• 2 tsp. cumin
• 2 tsp. curry powder
• 3/4 cup roasted sweet potato*
• 12 ounces dry yellow split peas, rinsed and drained
• 6 cups vegetable broth
• 1 cup coconut milk, (use the rest of the can for garnish)
• 1/3 cup orange juice
• chopped cilantro, black sesame seeds, micogreens for garnish

Directions:

1. In a large pot or dutch oven, warm the ghee or butter over medium heat. Add the onion, garlic, salt and pepper and sauté until translucent, about 5 minutes.
2. Add the ginger, turmeric, cumin, curry, sweet potato flesh, yellow split peas and broth. Stir and bring the mixture up to a boil, down to a gentle simmer, cover and cook for 50-55 minutes until the peas are very soft.
3. With an immersion blender or in batches in a regular blender, puree until mostly smooth. Return to the pot.
4. Stir in the coconut milk, orange juice and taste for seasoning. Add cayenne or more ginger if you’d like it spicy.
5. Serve each bowl with dollop of coconut milk on top, cilantro, black sesame seeds, and microgreens for garnish.

* To roast the sweet potato, poke several holes in the potato with a fork and roast in a 400 degree oven for about 30 minutes, or until the flesh is tender. Let cool, peel, and mash the flesh with a fork.

Adapted from www.sproutedkitchen.com.

• Lentil Soup

Lentil Soup

Prep time: 20 minutes
Cooking time: 35 minutes
Yields: 4 people
Ingredients:
• 1 cup dried lentils
• 1 bay leaf
• several sprigs fresh thyme, or a few pinches dried
• 2 carrots, cut into ½ inch dice
• 2 celery stalks, cut into ½ inch dice
• 2 quarts vegetable stock
• sea salt and freshly ground black pepper
• 2 tablespoons olive oil
• 1 onion, chopped
• 1 cup chopped tomatoes (canned are fine)
• 1 teaspoon minced garlic
• ½ cup cooked brown rice
• freshly grated parmesan cheese
Directions:
1. Put the lentils, bay leaf, thyme, carrot, celery, and stock in a saucepan. Sprinkle with salt and pepper and bring to a boil.
2. Turn the heat down to low and cook, stirring occasionally, until the lentils are tender, about 30 minutes.
3. Meanwhile, put the olive oil in a skillet over medium heat. Add the onion and cook, stirring, until it softens – about 5 minutes.
4. Add the garlic and stir, cooking for 1 minute more. Add 1 cup chopped tomatoes. Turn off the heat.
5. When the lentils are tender, fish out the bay leaf and thyme sprigs and stir the onion mixture into the soup. Add cooked brown rice. Add more stock if the soup is too thick.
6. Adjust seasonings and serve with freshly grated parmesan cheese on top.
• Mexican Butternut Squash Soup


Mexican Butternut Squash Soup



This soup is a twist on more traditional butternut squash soup recipes. The Mexican flavors come together really nicely. This soup has a little kick to it. Chipotle peppers in adobo can be very spicy, so you may want to use just one pepper at first.  Save the other pepper and add it later after you’ve tasted the soup, or serve it on the side, or omit the peppers altogether if you don’t want a spicy soup.

Prep Time: 20 minutes
Cooking Time: 60 minutes
Yield: 6 servings

Ingredients:

• 1 medium sized butternut squash (about 2 lbs)
• 6 cups vegetable broth (or chicken broth)
• 1 1/2 Tbsp. butter
• 3 cups chopped leeks (or substitute 1 chopped yellow onion)
• 1 tsp. sea salt
• 1 tsp. minced garlic
• 1/2 tsp. ground cumin
• 1/4 tsp. chili powder
• 1 cup canned crushed tomatoes
• 1-2 chipotle peppers in adobo sauce, seeds and ribs removed, minced
• 6 sprigs of cilantro for the base, plus more chopped cilantro to garnish
• Sour cream, or crème fraiche, to garnish

Directions:

1. Dice pre-cut squash into 1-inch cubes OR (if you buy the whole squash) peel the butternut squash with a vegetable peeler.  Cut in half lengthwise, and scoop out the seeds.  Slice into 1 inch thick slices, then dice into 1-inch cubes.
2. Place the squash cubes in a large saucepan and cover with broth.  Simmer until tender, about 20 minutes.
3. In another large saucepan, sauté the leeks and1/2 tsp. of the salt in the butter over medium low heat.  Cook for 25 minutes or so, until soft but not overly browned.
4. Add garlic, cumin and chili powder to the leeks.  Sauté for 1 minute.
5. Add the squash and its broth to the leeks.  Add tomatoes, cilantro sprigs, another 1/2 tsp. salt, and the chipotles.   Bring to a boil.
6. Cook over low heat for 30 minutes.
7. Cool slightly, then puree with an immersion blender, or pour the soup into a food processor or a blender to puree.
8. Return soup to the saucepan and heat through. Add more broth to thin if needed.  Garnish with a few dollops of sour cream or creme fraiche and a few tsp. of chopped cilantro.

Adapted from Annie Fenn of jacksonholefoodie.com

• Mighty Miso Soup

Mighty Miso Soup

Prep time: 10 minutes
Cooking time: 15 minutes
Yields: 4 people
Ingredients:
• 8-inch piece wakame
• 1 medium onion, cut into long strips
• 1 medium daikon radish, cut into half moons
• 1/2 block tofu, cut into 1/2 inch cubes
• 5 cups water
• 1 to 2 tablespoons miso paste
• 2 scallions, chopped
Directions:
1. Wash wakame, soak for 5 minutes or until softened and cut into 1-inch pieces.
2. Add veggies, wakame, tofu and water to a pot and bring to boil.
3. Reduce heat to low and simmer for 10 minutes.
4. Return miso mixture to pot, reduce heat to very low and cook 2-3 more minutes. Do not boil.
5. Garnish with chopped scallion.
• Minestrone


Minestrone



Minestrone is an Italian-style soup full of vegetables, beans, and pasta. It is a hearty soup that acts more like a one-pot meal than a soup. My family absolutely loves this minestrone. It is somewhat of a ‘kitchen sink’ soup, in that you can throw in whatever you may have on hand in your refrigerator, such as broccoli, herbs, etc.

Yield: 6 servings

Prep time: 30 minutes

Cooking time: 35 minutes

INGREDIENTS:

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 ribs celery, diced (1/2 cup)
• 1 large carrot, scrubbed well, then diced
• 1 medium red bell pepper, seeded and diced
• 1 medium zucchini (about 8 ounces), diced
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 28 ounces canned, no-salt-added crushed tomatoes
• 48 ounces (6 cups) low sodium vegetable broth
• 15 ounces canned, no-salt-added small red beans, drained and rinsed
• 1/2 cup dried, whole-grain elbow pasta
• 1/3 cup freshly grated Parmigiano-Reggiano cheese, for garnish

DIRECTIONS:

1. Heat the oil in a large soup pot over medium heat. Once the oil shimmers, add the onion, celery, carrot and bell pepper; cook for about 6 minutes, stirring occasionally, until they begin to soften.
2. Add the zucchini, garlic, oregano, basil, salt and pepper; cook, stirring, for 2 minutes.
3. Add the tomatoes and broth; bring to a boil, then reduce the heat to medium-low. Partially cover and cook for 10 minutes, stirring once or twice, then add the beans and pasta.
4. Uncover; increase the heat to medium-high just long enough to return the soup to a boil, then reduce the heat to medium-low and cook uncovered for 10 to 15 minutes, until the pasta and vegetables are tender.
5. Divide among individual bowls; garnish each portion with the cheese.

Note: I like to use quinoa or brown rice pasta – small elbows or shells. For the beans, I use Eden Organic’s Aduki Beans.

Adapted from Ellie Krieger’s recipe in The Washington Post.