The Perfect Pesto

What’s in it

·       2 cups basil

·       1/3 cup pine nuts

·       3 cloves garlic

·       ½ cup extra virgin olive oil

·       ½ cup parmesan cheese

·       ½ t sea salt

·       Black pepper to taste

Optional – if you have any fresh parsley add a handful along with the basil. You can also substitute walnuts for pine nuts, and 1 t of nutritional yeast will add to the taste as well as the nutrient profile.

How to Make it

1.     Combine basil leaves, pine nuts and garlic in a food processor and process until very finely minced.

2.     With the machine running, slowly dribble in the oil and process until the mixture is smooth.

3.     Add the cheese and process very briefly, just long enough to combine.

4.     Store in refrigerator for up to 5 days, or freeze,

WHY IT’S HEALTHY

Basil contains powerful anti-inflammatory properties, benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. Basil is a rich source of magnesium and is also highly antibacterial and antiviral. Pine nuts are packed with a ton of essential vitamins and minerals (E, K, zinc, magnesium), and, and pine nuts are associated with weight loss and healthy weight management the healthy fat found in pine nuts actually helps improve satiety (the feeling of being full). Research consistently shows a reduction in LDL cholesterol levels when pine nuts are introduced into the diet. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, iron and copper.

Rosemary Tapenade

WHAT’S IN IT

·       1 cup niçoise pitted olives

·       1 cup green pitted olives

·       1 T capers

·       2 anchovy fillets preserved in olive oil

·       2 T lemon juice

·       2 T roasted tomatoes (you can buy in a jar)

·       3 garlic cloves

·       1 ½ T fresh rosemary, minced

·       1 ½ T fresh thyme, minced

·       2 T extra virgin olive oil

HOW TO MAKE IT

1.     Place all of the ingredients except olive oil in a food processor

2.     Process until mixed and the olives are broken into small but discernible chunks

3.     Slowly add the olive oil into the mix, continuing to process until the mixture forms a thick paste (or stop before then if you like a chunky tapenade)

4.     Serve with crackers or toast rounds or as part of a charcuterie.

WHY IT’S HEALTHY

Rosemary is known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function and can strengthen digestion and improve circulation. Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, and detoxifying properties. Thyme is a natural antifungal, can reduce inflammation and pain and has a compound, carvacrol which has been found to have positive effects on improving mood if consumed consistently for just 7 days. It does this by increasing levels of both serotonin and dopamine. Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Garlic has strong  antibiotic, antifungal and antiviral properties, is high in vitamin C ad B6 as well as the minerals selenium, calcium and copper. The likelihood of blood vessel damage sue to chronic inflammation has been shown to decrease when garlic is consumed on a regular basis., and garlic is one of the most powerful foods to lower the risk of cancer. Capers are a fabulous source of quercetin which can help manage a number of inflammatory health problems, including heart disease allergies, infections, chronic fatigue, and symptoms related to autoimmune disorders. Particularly compelling these days, quercetin has been found to inhibit a wide variety of viruses. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium, and potassium.

Buffalo Cauli Bites

WHAT’S IN IT     

·       1 head cauliflower

·       1 cup almond flour

·       ¼ cup nutritional yeast

·       1 T dijon mustard

·       1 t Braggs 24 seasoning

·       1 t paprika

·       ¼ t cayenne pepper, more if desired

·       2/3 cup water
                                          

HOW TO MAKE IT                                                    

1.    Preheat oven to 350 degrees

2.    Cut cauliflower into florets

3.    Combine flour, nutritional yeast and spices in a bowl

4.    Using a whisk, gradually add the water

5.    Stir in the dijon mustard – mixture should be a thick batter

6.    Toss the florets in the batter to coat evenly

7.    Place the florets on a baking sheet with parchment paper

8.    Bake for 20-25 minutes until the coating is dry and the florets are tender

Serve with blue cheese dressing or this healthier version

WHY IT’S HEALTHY                                                         

Cauliflower is considered by many to be one of the healthiest foods on the planet. It is an excellent source of antioxidants and anti-inflammatory compounds, a great source of vitamin C and good sources of K, folate and B6. Studies demonstrate that cruciferous vegetables like cauliflower are especially useful for preventing breast cancer in addition to colon, liver, lung and stomach cancers. Nutritional yeast is a great source of protein, fiber, B vitamins and zinc. Dijon mustard is an excellent source of folate, vitamin A, calcium, potassium, magnesium and phosphorus. Mustard seeds can reduce inflammation, treat gum disease and boost the health of your heart. Paprika is known to support immune function and aid in treating autoimmune conditions. Paprika also contains many antioxidants, including carotenoids, that fight free radical damage that can cause disease, and it can be used to improve the health of your heart and eyes. Cayenne Pepper can help to support digestion, prevent blood clots, relieve migraine, nerve and joint pain and promote detoxification.

Blu CheeZ Dip

WHAT’S IN IT

• 1 cup mayonnaise (or vegan mayo)

• 1 T organic apple cider vinegar (add more for more tang)

• 1 T organic white miso paste

• 1 t onion powder

• 1/2 t dill

• 1/4 block medium or firm organic tofu (about 85g)

HOW TO MAKE IT

1.     Place the first five ingredients in a bowl and mix well.

2.     Crumble the tofu into the bowl.  Stir.

3. Chill to allow flavors to blend

4.     Serve with your favorite veggies or mix with olive oil to make salad dressing.

WHY IT’S HEALTHY

It’s not cheese!  While so so yummy, blue cheese is loaded with saturated fat and salt. Apple Cider Vinegar has health-promoting probiotics and enzymes and helps to maintain normal blood sugar. The fermentation process to create miso also produces beneficial probiotics which help improve digestion. Despite its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high-sodium foods can. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. Tofu is a great source of protein, calcium, copper, manganese, selenium, and omega 3 fats. Many of these phytonutrients can function as antioxidants and anti-inflammatory substances. Dill is a good source of calcium and dietary fiber.

Note – Soybeans are one of the heaviest sprayed crops, so it is important to buy organic tofu and miso.

Moo-less Mozzarella

WHAT’S IN IT                                                          

·       ¼ cup tahini

·       1 cup raw cashews

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

·       3 T tapioca flour

·       1 T nutritional yeast

·       1 ½ t apple cider vinegar

·       1 ¼ t himalayan or sea salt

·       ¼ t garlic powder

HOW TO MAKE IT                                                    

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

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

3.     Drain the cashews

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

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

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

7.     Remove the cheese from the heat

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

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

WHY IT’S HEALTHY                                                         

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

Salsa Fresca

You can chop the ingredients for this salsa with a rose between your teeth, because once you taste it, you’ll feel like dancing! Add whatever veggies or fruits suit your fancy at the farmer’s market or produce department. FRESH makes it extra delicious!

WHAT’S IN IT

• 1 red pepper

• 1 green pepper

• 1 hungarian or anaheim pepper

• 1 jalapeno, finely chopped

• 5-6 cherry tomatoes

• 2-3 scallions

• 2 cloves garlic, finely chopped

• Juice of 1 – 2 limes

• Salt & pepper to taste

• Drizzle of extra virgin olive oil (to cut acidity)

• 1 T each cilantro and parsley, finely chopped

HOW TO MAKE IT

1. Chop all ingredients and combine, adding tomatoes last

2. Drizzle with olive oil and a splash of white vinegar

ENJOY!

Veggie Fri(dge)ttata

 

WHAT’S IN IT

• 6 eggs

• 1 red bell pepper - diced

• 1 cup Kale or spinach – whole or slivered

• 8 mushrooms - sliced

• 4 stalks asparagus - trimmed and cut into 1 inch pieces

• 1 avocado

• 1 medium onion – thinly sliced or minced

• Parsley and/or your favorite herbs - chopped

• 1 inch piece Turmeric root, sliced

• 2 green onions (or chives) - sliced

• Sea salt and black pepper to taste

• Optional: ¼ - ½ cup parmesan or pecorino shavings, feta crumbles or vegan cheese

• Note: Veggies are suggestions; use any combination of veggies you have in the fridge!

HOW TO MAKE IT

1. Beat eggs in medium sized bowl. Add salt and pepper to taste.

2. Heat 10 - 12 inch sauté pan over medium heat. Add 2 T of avocado oil.

3. Add onions. Cook, stirring occasionally, for 3 minutes.

4. Add red peppers and asparagus. Cook for 1 minute.

5. Add mushrooms, turmeric and kale. Mix together and cook for 3 - 4 minutes.

6. Beat eggs to mix, then pour into pan of veggies, tilting to spread the egg until it covers the bottom of the pan. Sprinkle with parsley and/or any other herbs you like. Let sit for a few minutes until the egg sets. Sprinkle chopped avocado and vegan cheese (optional) over frittata, cover and let sit on low until the egg is fully cooked – about four minutes. You can also put it under the broiler for a few minutes until cooked. Top with chopped green onions or chives. Cut into 4 – 6 slices and serve warm or at room temperature.

WHY IT'S HEALTHY 

Red Peppers have a high concentration of antioxidants, including lute in which keep eyes healthy.   Just one pepper provideS twice the daily recommended amount of vitamin C and ¾ the daily recommended amount of vitamin A.  Kale is a powerful anti-inflammatory and a natural detoxifier. It helps remove and eliminate toxins from your body. Parsley is also a great detoxifier and full of nutrition, including B vitamins such as folic acid, traces of B12 coenzymes, and vitamins A, C, and K. It’s highly remineralizing, especially for those low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamine. Avocados contain about 20 vitamins and minerals, improve digestive health and promote healthy skin, hair and eyes.  Onions are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium. Turmeric is a powerful anti-inflammatory. Enjoy!

ENJOY!

Strawberry Mango Dip

WHAT'S IN IT

1 ripe mango, diced and chopped small

1 clove fresh garlic, minced

½ cup fresh cilantro, chopped

½ cup red onion, chopped

½ t hot pepper sauce

1 inch fresh ginger, peeled and grated

¼ t cumin

2 T fresh lime juice

Optional: 3 T canned chilies

HOW TO MAKE IT

Combine mango, garlic, cilantro, red onion, pepper sauce and ginger. Add cumin and lime juice. Stir gently and refrigerate until serving. 

Let stand at least 1 hour before serving. For best flavor, serve same day as prepared. 

WHY IT’S HEALTHY

Mangos are a good source of magnesium and potassium, so they are a natural way to lower blood pressure. They are also high in vitamin B6, which is essential for maintaining brain function, and can have up to 40% of the daily requirement for fiber.  Organic Strawberries are rich in antioxidants, have 149% of daily vitamin C needs, and are a good source of fiber. They contain flavonoid antioxidants (anthocyanin and catechin) which have been associated with lowering the risk for chronic diseases including cancer and cardiovascular disease. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against “bad” LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. Cilantro is packed with vitamins A, K, & C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables. Cilantro is a heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the fat tissues. Cumin helps the body absorb and assimilate nutrients much more efficiently. It contains anti-cancer and anti-tumor properties and has been shown to detoxify the body by boosting liver and kidney function. It is known to help benefit colds and flu as well as asthma. Limes are ultra-hydrating and electrolyte–producing.  They are rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body, and they have some of the most highly absorbable Vitamin C. 

ENJOY!

Hummus

WHAT’S IN IT

1 ½ cups dried chickpeas, soaked in water overnight

½ t baking soda

Sea Salt

2 garlic cloves, finely grated

3 - 4 t fresh lemon juice

1 ¼ - 1 ½ cups tahini

4 T EVOO (plus more for garnish)

Paprika (sprinkled for garnish)

 

HOW TO MAKE IT

Drain soaked chickpeas. Place in medium saucepan and cover with water 2 inches above chickpeas. Add baking soda and cook over moderate heat until they become soft and skins break down (60 -90- minutes). Season chickpeas with salt and cool completely in the cooking liquid.

Once cooled, place the chickpeas, ¼ cup of the reserved cooking liquid, garlic and lemon juice in a food processor. Puree til smooth, about 4 minutes. Add tahini and EVOO, continue to process until hummus thickens. Add more lemon, salt to taste. Garnish with a generous swish of EVOO and a sprinkle of paprika

Recipe from The New Mediterranean Table by Sameh Wadi

WHY IT’S HEALTHY

Chickpeas are high in fiber, which helps improve digestion and support heart health, helps control blood sugar levels, and guards against cancer, heart disease, diverticulosis and kidney stones. Garlic has high levels of vitamins and minerals, including vitamin C and B-6, and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Tahini is a good source of B vitamins and minerals like magnesium, copper, phosphorus, manganese, iron and zinc. The iron in tahini helps prevent anemia and fatigue. Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Paprika contains many antioxidants, including carotenoids, that fight free radical damage that can cause disease. It can be used to improve heart and eye health. Cumin helps the body absorb and assimilate nutrients much more efficiently. It also contains anti-cancer and anti-tumor properties, and has been shown to significantly reduce the risk of stomach, colon, and liver tumors. It has also been shown to detoxify the body by boosting liver and kidney function. It is known to help benefit colds, flu, insomnia, asthma, pneumonia, chronic bronchitis, muscle spasms, and arthritis. 

ENJOY!

Bean Dip

WHAT'S IN IT

1 can black-eyed peas

1 can pinto beans

1 (15 oz) can diced tomatoes

1 can organic white corn

4 oz jar of pimientos

I sweet pepper, chopped

I cup chives, chives

¼ cup parsley, chopped

In a large bowl, combine beans, tomatoes, corn and pimientos (drain juices before mixing if you don't want soupy dip). Add pepper, chives and parsley. Mix gently.

 HOW TO MAKE IT

TO MAKE THE DRESSING: combine the following ingredients in a small pan, and heat to a gentle boil. Pour over mixture when cooled and mix together.

½ cup olive oil (or coconut oil)

½ cup cider or red wine vinegar

2 T honey

1 t salt

1 t pepper

1-2 cloves pressed garlic

WHY IT'S HEALTHY

Black-eyed peas are high in dietary fiber which helps improve the health of the entire body, especially the digestive system. They are also high in iron, folate (a B vitamin needed to make normal red blood cells) and potassium - a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease.  Pinto beans contain kaempferol, a flavonoid known to help reduce inflammation. Studies have found that one of the benefits of eating foods that contain kaempferol includes reducing the risk of developing cancer. Pinto beans can also be helpful in reducing cholesterol levels. Tomatoes are high in antioxidants and one of the best sources of the phytonutrient called lycopene, which is closely tied to enhanced immunity and cancer risk reduction. They have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Organic White Corn is a good source of Vitamin C, magnesium, some B vitamins and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. Pimento has detoxifying, antibacterial, antioxidant and anti-stress properties. It can help boost the immune system. Bell peppers help to lower cholesterol levels, and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Parsley is a detoxifier and full of nutrition, including B vitamins as well as vitamins A, C, and K. If you are low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  It’s also helpful for anything related to the mouth; like gum disease and tooth decay. Olive oil has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage.  Coconut oil reduces inflammation, helps boost the immune system, improves the LDL:HDL ratio, and improves energy and endurance. Garlic has high levels of vitamins and minerals, including vitamin C and B-6, and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties.

ENJOY!

Feelin' Groovy Queso

Slow down, you munch too fast. You've got to make this queso last!

This dip looks and tastes so much like queso, you won't be able to tell the difference. It will melt just like real cheese, so you can soften it again after refrigeration.  Store it in the fridge for up to a week. 

 

WHAT'S IN IT

·         2 cups potatoes, diced large

·         1 cup carrots, diced large

·         1/2 cup water

·         1/3 cup olive oil

·         2 t sea salt or Himalayan salt

·         1 T fresh lemon juice

·         1/2 cup nutritional yeast flakes

·         1-inch piece fresh turmeric root

·         ¼ t onion powder

·         ¼ t garlic powder

·         dash of cayenne (or more to your taste)

·         dash of black pepper

HOW TO MAKE IT

1.     Peel, chunk and boil the potatoes and carrots until soft, about 30 minutes.

2.    Blend remaining ingredients on high in blender or Cuisinart mixer. Add potatoes and carrots once softened, and blend until the queso is extremely smooth.

WHY IT’S HEALTHY

Potatoes can get a bad rap, but they provide plenty of antioxidants and nutrients. They are high source of potassium, which is important for building strong bones and supporting heart health and provide about 20% of your daily needs of manganese which is important for bone and nerve health. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Olive oil has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage. Nutritional yeast is loaded with B vitamins and is also a good source of iron, selenium (which helps repair cell damage )and zinc (which aids in tissue repair). Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin, are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Turmeric is a powerful antioxidant and anti-inflammatory, and has proven highly effective in reducing the risk of many chronic diseases. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.  Cayenne helps digestion and poor circulation and can help prevent ulcers by killing bacteria. 

ENJOY!

Rosemary Beanellini Dip

ROSEMARY BEANELLINI DIP

WHAT’S IN IT

·         1 can cannellini beans, rinsed

·         3 T extra virgin olive oil (EVOO)

·         2 T water

·         1 t lemon juice

·         1 t lime juice

·         1 t fresh rosemary, minced

·         1 garlic clove, minced

·         1/8 t cayenne pepper 

·         Salt and pepper to taste (1/4 -1/2 teaspoons)

HOW TO MAKE IT

Process all ingredients in food processor until smooth for one minute, scraping down sides of bowl once or twice.  Place in serving bowl, cover, and leave at room temperature for 30 minutes. Drizzle with EVOO before serving.

Serve with assorted vegetables, sprouted grain, or ancient grain bread - sliced thinly, toasted, and brushed with EVOO. Makes 1 cup of dip.

WHY IT'S HEALTHY

Cannellini Beans aid in weight loss.  They act as alpha amylase inhibitors, which stop your body from absorbing carbohydrates quickly by blocking the enzymes responsible for their digestion. Cannellini Beans contain a wealth of B vitamins, including B12, and also provide iron, zinc and potassium.  Extra virgin olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep low blood pressure and prevent LDL oxidation.  Lemons and Limes are ultra-hydrating and electrolyte–producing.  They are rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body, and they have some of the most highly absorbable Vitamin C. Rosemary has compounds that prevent the breakdown of a neurotransmitter in the brain that is needed for memory and healthy brain function. Rosemary also fights antibiotic resistant bacteria.  Garlic has high levels of vitamins and minerals, including vitamin C and B-6, and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties.  Cayenne helps digestion and poor circulation and can help prevent ulcers by killing bacteria