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Guacamole
1/2 avocado
1/2 tomato, diced
Juice of 1/2 lime
handful of finely chopped onion (optional)
snipped cilantro, to taste (I like a lot!)
salt and pepper, to taste
Mash up the avocado. Toss in the tomato, onion and cilantro, if using. Add lime juice. Mix well. Add salt and pepper, to taste. Throw in diced chili peppers, if desired.
Whole Wheat Pita Chips
Slice 1/2 whole wheat pita in quarters. Separate sides and toast in toaster oven until crunchy about 3 minutes.
The Perfect Salad
This is my very favorite salad. Its got protien- salmon and egg, if you don't eat meat, use tofu or tempeh. I love that the egg and feta add a nice slightly creamy texture. I've been eating these for lunch and sharing with my kids for lunch. Even they love it! I use the cherry tomatoes, but regular tomatoes, chopped would be wonderful. Tomatoes is something, I personally ALWAYS buy organic. Best part about a salad, pick and choose what you want in it. Add some chopped bell pepper, hot sauce or onion.
2 oz. Salmon, cooked
1 boiled egg, chopped
1 t. capers
handful sunflower seeds
1 T. craisins
1 T. feta cheese (optional)
about 1 handful of garbanzo beans (chickpeas), optional
2 Mushrooms, thinly sliced, or chopped
Lentil/Broccoli Sprouts - I like a lot!
Cherry tomatoes, sliced in half
Orange wedges, in pieces and cut bite sized-optional
1 T Olive oil or Flax Oil
3 t. balsamic vinegar
Put ingredients over top of any combination of mixed greens, spinach, watercress and/or romaine. Enjoy!
Morning Wheat Berries
½ cup wheat berries, cooked
½-1 pear, chopped
Small handful craisins or raisins
Sprinkle of cinnamon
Couple spoonfuls of topping : 1 5.3 oz plain greek yogurt mix in 100% pure maple syrup to taste (not too much!)
Melt teaspoon coconut oil in saucepan. When warm add pears and craisins. Heat thru, let them soften and slightly brown (they burn fast!). Pour over wheat berries in bowl, add a couple spoonfuls of topping. Serve.
"Cheezey" Chickpeas"
“Kitty Food” as my daughter calls it. Learned about this recipe from my sis-in-law. So glad I did! They’re a great snack, my kids think they’re like french fries.
1 can of chickpeas, rinsed and drained (I cook my own, just use this as a guide for measuring)
2 T. Olive Oil
3 T. Nutritional Yeast
In a sandwich bag, add olive oil. Add nutritional yeast and close bag and smash and squish to combine. Add chickpeas. Bake in oven on parchment paper covered baking sheet at 425 til cooked and a little crispy. Sometimes I sprinkle a little garlic or onion powder over it after baking.
Protein "Chai Style" Shake
almost 1\2 c. prune juice
good squeeze of lemon juice, about 1\8-1\4 tsp.
1 1\4 c. milk of any kind (I use organic cows milk)
1 Scoop Vanilla Protein ( I made this with 6 star vanilla creme whey or Elite Vanilla Whey)
cinnamon to taste- I use about 1\2 T. or so
sucanat to taste (honey also works)
Blend ingredients together and drink.
Chickpea Rosemary Soup
3 T. olive oil
5 garlic cloves, finely chopped
1/2 onion, chopped (optional)
1 T. fresh rosemary leaves, minced
1/2 t crushed red pepper flakes
3 (15-19 oz) cans chickpeas, rinsed and drained.
4 cups chicken (or vegetable broth)
2 T. fresh lemon juice
sea salt
In large saucepan, heat the oil over medium heat and add the onion. Cook about 2 minutes until soft and starting to brown. Add garlic, rosemary, and red pepper flakes. Cook, stirring constantly, until garlic starts to brown, about 1 minute.Add chickpeas and cook 2 minutes; let cool slightly. Transfer soup to a blender; cover loosely and puree until smooth. Return to the saucepan and stir in lemon juice and sea salt to taste.
Serve, garnished with fresh rosemary sprig, or an additional drizzling of olive oil.
Morning Power Smoothie
1 C Spinach
1-2 handfuls of strawberries
1 handful blueberries
1 T. Flax oil
1 tsp. wheat germ
Agave syrup to taste
Mix in blender until smooth. Add milk or water if you want.
Brown Jasmine Rice
This is basic- because this is the general recipe. You can add veggies, use it for stir fry or an Italian dish. Options are endless!
1 cup Brown Jasmine Rice
2 cups natural chicken broth ( I like to use water and better than bouillon chicken base)
Add ingredients together in saucepan. Stir to combine (then don't stir anymore!). Bring to boil over medium- high heat. Once it boils for 2-3 minutes, cover and reduce to low/simmer for about 20 minutes or until cooked to preference.
1. on your cutting board, smash and chop garlic into paste with the salt
2. heat a large saucepan with the oil in it over med-hi heat.
3.add onions to the pan and cook fr about 5-7 minutes or until onions are all brown. Add garlic.
4. crush the tomatoes with you hands (its a little icky but makes the sauce amazing!) add to pan. scrap bits of bottom of pan.
5. Add chicken broth.
6. Add tomato paste to pan and all seasonings except parsley and basil, stir.
7. Bring to a soft boil, turn heat to low an cover.
8. let simmer for 1- 1 1\2 hrs, stir occasionally
9. Add parsley and basil
10. Serve over pasta, rice, garbanzo beans etc.
2. heat a large saucepan with the oil in it over med-hi heat.
3.add onions to the pan and cook fr about 5-7 minutes or until onions are all brown. Add garlic.
4. crush the tomatoes with you hands (its a little icky but makes the sauce amazing!) add to pan. scrap bits of bottom of pan.
5. Add chicken broth.
6. Add tomato paste to pan and all seasonings except parsley and basil, stir.
7. Bring to a soft boil, turn heat to low an cover.
8. let simmer for 1- 1 1\2 hrs, stir occasionally
9. Add parsley and basil
10. Serve over pasta, rice, garbanzo beans etc.
"Cheezy" Spanish Quinoa
1 c water
1/2 lime, juiced
2 T. nutritional yeast
1/2 t. salt
1 C salsa ( I make my own with tomatoes, garlic, jalepenoes and onion in the pan)
1 C quinoa
1 t. olive oil
cilantro (if desired)
Blend together water, lime juice,salt and nutritional yeast. Rinse quinoa 2-3 times under cold running water (don't skip this step!). Heat saucepan over medium heat, add olive oil and toast quinoa for 5-10 minutes or until golden. Add lime juice mixture and salsa, stir, and bring to a boil. Cover and simmer for 15-20 minutes or until most of the liquid is absorbed. Remove from heat and allow to sit 5 minutes with lid on. Fluff gently with fork, top with cilantro if desired and serve.
1/2 lime, juiced
2 T. nutritional yeast
1/2 t. salt
1 C salsa ( I make my own with tomatoes, garlic, jalepenoes and onion in the pan)
1 C quinoa
1 t. olive oil
cilantro (if desired)
Blend together water, lime juice,salt and nutritional yeast. Rinse quinoa 2-3 times under cold running water (don't skip this step!). Heat saucepan over medium heat, add olive oil and toast quinoa for 5-10 minutes or until golden. Add lime juice mixture and salsa, stir, and bring to a boil. Cover and simmer for 15-20 minutes or until most of the liquid is absorbed. Remove from heat and allow to sit 5 minutes with lid on. Fluff gently with fork, top with cilantro if desired and serve.
Tofu "creamy" pasta sauce
This is useful for those who can't eat dairy or tomato sauces. For those will less restrictions, i'd suggest adding onions and seasonings to taste.
12 oz firm silken tofu, drained (but not pressed)
2 garlic cloves
1 1/2 t dried parsley
1 1/2 t dried basil
1/4 t paprika
1/2 t salt
1/2 c soy milk (approximately)
Blend the tofu, garlic, parsley, herbs, paprika, and salt. (Add any herbs you want) Then thin with soy milk to achieve consistency. I like mine rather thick, so it coats the pasta. When mixed, heat thoroughly in a pan before putting on pasta. (it tends to cool too quick if just poured over pasta and quickly heated) Don't let it boil (it will separate and turn pasty if you do).
12 oz firm silken tofu, drained (but not pressed)
2 garlic cloves
1 1/2 t dried parsley
1 1/2 t dried basil
1/4 t paprika
1/2 t salt
1/2 c soy milk (approximately)
Blend the tofu, garlic, parsley, herbs, paprika, and salt. (Add any herbs you want) Then thin with soy milk to achieve consistency. I like mine rather thick, so it coats the pasta. When mixed, heat thoroughly in a pan before putting on pasta. (it tends to cool too quick if just poured over pasta and quickly heated) Don't let it boil (it will separate and turn pasty if you do).
Creamy Chickpea and Tahini Casserole
* This is supposed to be vegan comfort food in its finest :) If you're not vegan feel free to add some meat, top it (lightly) with cheese (feta, swiss, or asiago) or use it as a a side dish. If you choose to use fresh herbs, you may need more than 1 tsp :)
2 (15-22 1/2 oz) cans chickpeas, rinsed and drained (I boil my own and use this as a guide, your choice)
3-4 cups cooked brown rice
1 (28 oz) can low sodium (organic if possible) diced tomatoes, undrained
1 medium onion, chopped
2 clove garlic
1 t. dried oregano (or use fresh)
1 t. dried basil (or use fresh)
1-2 t dried parsley (or use fresh)
3 T tahini
3 T water
1 T toasted sesame seeds (optional)
Preheat oven to 375 degrees. Mix tahini and water until mixed well (should be kinda "fluffy") Set aside. Grease 9x13 pan with olive oil. Dump all ingredients into pan. Add salt and pepper to taste. Mix well. Add tahini mixture stir until well combined. Bake at 375 for about 40 minutes, until top begins to brown. Sprinkle with sesame seeds, bake 5 minutes more. Serve hot!
2 (15-22 1/2 oz) cans chickpeas, rinsed and drained (I boil my own and use this as a guide, your choice)
3-4 cups cooked brown rice
1 (28 oz) can low sodium (organic if possible) diced tomatoes, undrained
1 medium onion, chopped
2 clove garlic
1 t. dried oregano (or use fresh)
1 t. dried basil (or use fresh)
1-2 t dried parsley (or use fresh)
3 T tahini
3 T water
1 T toasted sesame seeds (optional)
Preheat oven to 375 degrees. Mix tahini and water until mixed well (should be kinda "fluffy") Set aside. Grease 9x13 pan with olive oil. Dump all ingredients into pan. Add salt and pepper to taste. Mix well. Add tahini mixture stir until well combined. Bake at 375 for about 40 minutes, until top begins to brown. Sprinkle with sesame seeds, bake 5 minutes more. Serve hot!
Thai Coconut Rice
1 c brown jasmine rice
1 (14 oz) can light coconut milk
1/4 c water
1/2 t salt
1/2 t sucanut
1/2-1 t red pepper flakes
1/8 t turmeric
1 t finely chopped fresh ginger
sliced almonds (optional)
Combine all ingredients in saucepan, except the almonds, (if using). Stir well to combine (then don't stir again).Cook over medium heat, stirring until mixture comes to a boil. Immedietly reduce heat to low. Cover and cook about 20 minutes or until all liquid absorbed and rice tender. Fluf with fork.Then cover and let sit 5 more minutes. Top rice with almonds, (if using).
1 (14 oz) can light coconut milk
1/4 c water
1/2 t salt
1/2 t sucanut
1/2-1 t red pepper flakes
1/8 t turmeric
1 t finely chopped fresh ginger
sliced almonds (optional)
Combine all ingredients in saucepan, except the almonds, (if using). Stir well to combine (then don't stir again).Cook over medium heat, stirring until mixture comes to a boil. Immedietly reduce heat to low. Cover and cook about 20 minutes or until all liquid absorbed and rice tender. Fluf with fork.Then cover and let sit 5 more minutes. Top rice with almonds, (if using).
Green Smoothies
Here are great greens for smoothies:
dandelion greens (lots of calcium) lettuce celery watercress mustard greens
turnip greens carrot tops broccoli asparagus cabbage Brussels sprouts
collard greens kale (great source of calcium)
Then add some fruits like:
pears bananas grapefruit cherries pineapple kiwi blueberries
raspberries strawberries watermelon cucumber apples oranges
You can add anything to a green smoothie! Options are endless. My personal favorite is Spinach, Kale, Stawberries and cucumber. And a great blender is priceless. I have a magic bullet blender and I use it for everything!
Heres a sample green smoothie recipe for you to use as a base.
Ingredients:
2-3 fruits
1 "watery" vegtable like cucumber, celery, or squash
1 Large bunch of greens
Directions:
Blend fruits, then watery vegtables then greens. Can add water to desired consistancy if you like :)
Tofu Mock Egg Salad
I'm trying to get you to understand how to use seasonings, I'll keep posting recipes to go with the seasonings I'm posting :)
There are so many ways to make a tofu mock egg salad- use this recipe as a base.
Mash up a block of extra-firm tofu or chop it into small cubes. Add a couple tbsp. mayonnaise (or veganaise if you prefer), a finely minced clove of garlic, 2 tsp. apple cider vinegar, a good spoonful or two of mustard and 1/4 tsp. turmeric and stir well. Salt and pepper to taste, and add more vinegar or mayo if necessary. If you want it crunchier add chopped onion, celery, bell pepper and dill pickles. ( I like the crunchy version)
There are so many ways to make a tofu mock egg salad- use this recipe as a base.
Mash up a block of extra-firm tofu or chop it into small cubes. Add a couple tbsp. mayonnaise (or veganaise if you prefer), a finely minced clove of garlic, 2 tsp. apple cider vinegar, a good spoonful or two of mustard and 1/4 tsp. turmeric and stir well. Salt and pepper to taste, and add more vinegar or mayo if necessary. If you want it crunchier add chopped onion, celery, bell pepper and dill pickles. ( I like the crunchy version)
Lettuce Wraps
What I love about lettuce wraps is I can use what I have an hand. I love these. Sometimes we put chicken in them, rice and beans, sometimes we do all 3 and they're always SO good. I think of these like tacos with lettuce instead of the shell.
Romaine Lettuce leaves, rinsed well
Choices of filling: ( I suggest chopping the vegtables instead of slicing- otherwise, its harder to eat!)
Rice and Beans Chicken, Shrimp, Cod or Beef onions cilantro tomatoes cucumber mushrooms bell pepper carrots potatoes ginger sprouts peas jalepenos green onion garlic broccoli avacado .....the list is endless!
My favorite combos:
Cod with cucumber, cilantro, tomatoes, green onion topped with hot sauce and lime juice
Chicken cooked with garlic, onion, bell pepper, bbq or cajun seasoning, add to lettuce: mushrooms and hot sauce
Rice and beans with jalepenos, tomatoes, cilantro, bell pepper, fresh onion, avacado, smokey chili hot sauce and lime juice
Romaine Lettuce leaves, rinsed well
Choices of filling: ( I suggest chopping the vegtables instead of slicing- otherwise, its harder to eat!)
Rice and Beans Chicken, Shrimp, Cod or Beef onions cilantro tomatoes cucumber mushrooms bell pepper carrots potatoes ginger sprouts peas jalepenos green onion garlic broccoli avacado .....the list is endless!
My favorite combos:
Cod with cucumber, cilantro, tomatoes, green onion topped with hot sauce and lime juice
Chicken cooked with garlic, onion, bell pepper, bbq or cajun seasoning, add to lettuce: mushrooms and hot sauce
Rice and beans with jalepenos, tomatoes, cilantro, bell pepper, fresh onion, avacado, smokey chili hot sauce and lime juice
Moroccan Chickpea Soup
I sprinkled in nutritional yeast to mine. I took the jalapeno out for the kids and they loved it. I think it needed a little more salt than I typically would like, you could also exchange the water for vegetable stock or chicken stock. This would also be good with some chicken or shrimp in it if you'd like :)
1 cup dried garbanzo beans, soaked overnight
8 cups water
1 T olive oil
2 Cups onions
2 tomatoes, peeled and diced (optional)
8 garlic cloves, minced
1 jalapeno, chopped finely
1/2 c fresh cilantro, chopped
1/4 c chopped fresh parsley
2 t salt
1 t fresh black pepper
1 lemon, juiced
1 t paprika
1 t turmeric
In a soup pot, combine chickpeas and water and bring to a rolling boil. Cover, reduce heat to medium ad cook 1 hour. While the beans are cooking, heat oil in a skillet and saute onions, garlic, and hot pepper until they barely turn color- slight browning. Add the mixture and remaining ingredients (except fresh herbs) and simmer 1 hour or until chickpeas are soft. Add herbs before serving.
1 cup dried garbanzo beans, soaked overnight
8 cups water
1 T olive oil
2 Cups onions
2 tomatoes, peeled and diced (optional)
8 garlic cloves, minced
1 jalapeno, chopped finely
1/2 c fresh cilantro, chopped
1/4 c chopped fresh parsley
2 t salt
1 t fresh black pepper
1 lemon, juiced
1 t paprika
1 t turmeric
In a soup pot, combine chickpeas and water and bring to a rolling boil. Cover, reduce heat to medium ad cook 1 hour. While the beans are cooking, heat oil in a skillet and saute onions, garlic, and hot pepper until they barely turn color- slight browning. Add the mixture and remaining ingredients (except fresh herbs) and simmer 1 hour or until chickpeas are soft. Add herbs before serving.
Sauteed Garlic Broccoli
So, a lot of people get into a "rut" with the same old side of veggies... bland, nothing spectacular, nothing that makes you excited to eat them. I'm going to start doing a series of different seasonings to spice things up and make your food exciting! I'm going to help you quit buying the same 3 vegtables and make your plate exciting again! So... here is your first you can use any vegtable with this recipe. If you always eat broccoli- try kale (I LOVE kale). I was talking about including your kids- heres a chance to let them pick 1 item in the produce and learn how to use it. Ask me anything tab may come in handy here! I have listed 1/4 t red pepper flakes- I use more, we love spice. You can use less, more or none :) Also, I don't add the pine nuts- nut allergy. If you're not allergic- almonds apperantly work well too. Again, your choice.
2 c broccoli, lightly steamed
2 T. olive oil
3 cloves garlic, minced
2 T pine nuts
1/4 t red pepper flakes
1/4 t salt
Bring a large saucepa over medium heat. Let warm a minute or so and add the oil. Put garlic in the pan and mash it with the back of a fork, let it soak in theoil to give oil garlic flavor. Add pepper flakes and coo for another minute (don't let the garlic brown!) Add pine nuts, broccoli and salt and cook until the broccoli is warmed and the pine nuts lightly toasted.
Serves 4
2 c broccoli, lightly steamed
2 T. olive oil
3 cloves garlic, minced
2 T pine nuts
1/4 t red pepper flakes
1/4 t salt
Bring a large saucepa over medium heat. Let warm a minute or so and add the oil. Put garlic in the pan and mash it with the back of a fork, let it soak in theoil to give oil garlic flavor. Add pepper flakes and coo for another minute (don't let the garlic brown!) Add pine nuts, broccoli and salt and cook until the broccoli is warmed and the pine nuts lightly toasted.
Serves 4
Balsamic Vegetables
I love cooking vegetables this way. This is a great side to your meal, sometimes I've eaten it as a snack. Balsamic vinegar (any vinegar) jump kicks your metabolism. So does spicy food and hot peppers. You don't need a lot to get an amazing flavor.
1 T olive oil
2-3 handfuls of fresh spinach
3 mushrooms, sliced thinly (I prefer baby bella, any will be delicious)
1-2 cloves of garlic, minced
1/4 c chopped onion
salt and pepper to taste
red pepper flakes to taste (optional)
1T balsamic vinegar (or more to taste)
Heat pan over medium heat for a few seconds, add oil. When oil is good and warm, add onion. Let cook for a minute until soft. Add garlic. smash with back of fork in the pan. When onion brown (don't let garlic brown- it turns bitter) Add red peppers and touch of salt and pepper if desired. Stir and add mushrooms, let cook for about a minute (more if you like them softer) Then add the spinach a handful at a time letting it wilt and soften til there is more room in the pan (spinach really cooks down). When all the spinach is wilted and soft. Add balsamic vinegar. Salt and pepper to taste (if it even needs it). Serve.
Another variation:
Don't use the red pepper flakes and switch the vinegar for 1/2 tablespoon of Soy sauce and 1 tablespoon of Worcestershire sauce and it gets a delicious flavor that goes well with any dinner.
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