HAZEL CLOUD'S POPOVERS

This recipe is a healthy overhaul of my grandmother’s incredibly tasty popovers.

What’s in it

• 3 large cage free organic eggs

• 1 ½ cups coconut milk

• 1 T grass-fed butter, melted

• 1 ½ cups Bobs Red Mills 1:1 baking flour

• 1 t sea salt

• Avocado oil spray to grease the pan

How to Make it

1.    Take the eggs and milk out of the fridge and bring to room temperature

2.    Preheat the oven to 450F

3.    Place the popover pan on a cookie sheet and put in the heating oven

4.    Whisk eggs, milk and melted butter together until frothy (about one minute)

5.    Mix flour and salt together, and sift over egg mixture

6.    Whisk until just combined but don’t over mix, a few small lumps are fine

7.    Remove tray from oven and spray with avocado oil (in and outside the cups)

8.    Fill each cup ½ - ¾ full

9.    Bake 20 minutes then reduce the oven temp to 350F and bake another 15 minutes (do not open the door when you lower the temp, keep the door closed)

10. Remove popovers from the pan and place on a wire rack (to maintain crispness).

11. Put a tiny slit in each bottom to release steam

12. Serve with grass fed or vegan butter

Why it’s HEALTHY

The original recipe had whole milk, vegetable oil, regular flour and table salt. In this healthier version we highly recommend cage free organic eggs which are far healthier than eggs that come from factory farmed hens.  We replace milk with non-dairy coconut milk because all those hormones from pregnant cows can really muck with our hormonal balance. Sea salt is minimally processed and has trace minerals like magnesium. And we recommend Bobs Red Mill Flour as a good gluten free alternative easily substitute in any recipe that calls for traditional flour.

 

 TIPS

1.The most important ingredient is steam. Preheating the pan makes a big difference, as does starting with all of your ingredients at room temperature (this forms an emulsion which traps air). 2. Spoon and level the flour, don’t scoop! 3. Allowing the batter to rest at room temperature while the oven preheats will result in an airier texture (as opposed to chewy). 

 

Tomato Feta Pasta Salad

What’s in it 

·       ½ pound Banza chickpea rotini (or plant pasta brand of your choice)

·       1 container cherry tomatoes

·       ¾ cup pitted kalamata olives

·       1 pound feta cheese

·       1 jar sundried tomatoes (10-12 pieces), drained

·       6 T extra virgin olive oil

·       2 T red wine vinegar

·       2 garlic cloves

·       1 t capers, drained

·       ½ cup freshly grated parmesan

·       1 cup parsley

·       Sea salt and black pepper

How to Make it

1.     Fill a large pot with water and a little sea salt and heat over high heat.

2.     Drain the sundried tomatoes and chop half

3.     To make the dressing combine the vinegar, olive oil, garlic, capers and half of the sun-dried tomatoes in a food processor. Blend until almost smooth.

4.     Cook the pasta according to package directions.

5.     Drain the pasta and place in a serving bowl.

6.     Meanwhile chop the remaining sun-dried tomatoes, garlic and feta, halve the cherry tomatoes, slice the olives, and mix everything into the pasta.

7.     Chop the parsley and mix into the pasta, along with the parmesan cheese.

8.     Add sea salt and pepper to your desired taste.

Why it’s Healthy

Chickpea pasta does not create the insulin spike of standard pasta and chickpeas are a fantastic source of protein, fiber, iron and folate. Tomatoes are high in antioxidants and one of the best sources of lycopene, which is closely tied to enhanced immunity and cancer risk reduction. Tomatoes have healthy amounts of vitamin E, B vitamins and magnesium. Olives provide polyphenols, antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects. Olives can help boost blood levels of glutathione, which is one of the body’s most important antioxidant nutrients because of its ability to recycle antioxidants. A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in olives improve gut health and enhance microbiome function.

*this tweaked version of an Ina Garten recipe is designed to boost health benefits

Lemon Blueberry Dutch Baby

What’s in it

·       4 organic eggs

·       ½ cup cashew milk

·       ½ cup gluten free flour (Bob’s Red Mill 1:1 is great)

·       3 T Bobs Red Mill date sugar (or 3 medjool dates)

·       4 T grass fed butter

·       1 t vanilla extract

·       ¼ t sea salt

·       Zest from one large lemon

·       1 cup organic blueberries

How to Make it

 1.    Preheat the oven to 450 degrees

2.     Wash and put aside the blueberries. Save 2 T butter and melt the remaining 2 T.

3.     Place the rest of the ingredients along with the 2 T melted butter into a blender and blend until smooth

4.     In a medium size oven save skillet melt the remaining butter over medium high heat.

5.     Add the blueberries and stir and then immediately add the batter. Stir

6.     Transfer to the oven and cook for 15 minutes.

7.     Cut into pieces and serve with a drizzle of pure Maple Syrup (optional)

Why it’s Healthy

This recipe updates a classic Dutch baby dish with healthier choices for flour and sugar. Date sugar is loaded with antioxidants and if you substitute real dates, all the better. Dates are a good source of potassium, manganese and magnesium and have been proven to decrease cholesterol and boost bone health. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. And we’re using plant milk as dairy is inflammatory for so many people. If you choose to top with maple syrup, pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups.  

Apple Pecan Brussels Sprouts

WHAT’S IN IT

6 pounds Brussels sprouts

2 medium shallots, minced

Sea salt and freshly ground pepper

1 cup white wine

1/4 cup ghee

zest of 1 lemon

1 sweet apple, cored and diced

1 cup pecan pieces

1 t chopped fresh thyme, or 1/3 t dried

1/2 cup grated Zamorano cheese (optional)

HOW TO MAKE IT

1.     Heat the oven to 350 F.

2.     Wash, trim and halve the Brussels Sprouts

3.     In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper. Mix together.

4.     Pour the white wine into the dish and place spoonfuls of ghee on top, making sure all areas of the dish have ghee.

5.     Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.

6.     Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.

WHY IT’S HEALTHY

Brussels sprouts are packed with antioxidants, are an outstanding source of vitamins K and C and a good source of B vitamins minerals, fiber and omega-3s. Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. Regularly eating just a one-cup serving of the cruciferous veggie can help lower your risk of cancer, strengthen your bones, protect skin and eye health, aid digestion, fight inflammation, and lower glucose and cholesterol. This recipe adds even more vitamins and fiber with apple and the healthy fats of pecans and ghee. The lemon zest, thyme and shallots bump up the flavor AND provide even more vitamins and minerals to help aid the immune system and benefit the whole body.

*recipe from Dr. Josh Axe

Hail Caesar Salad!

WHAT’S IN IT (serves 2)

• One head romaine lettuce

• 2 cups chopped kale  

• 2 radishes

• 2 piece of jicama

• 2 green onions

• 8-10 black pitted olives

• Microgreens of your choice (optional)

 Dressing:

• ½ cup unsalted raw cashews

• 2 t tahini

• 2 t Dijon mustard

• 1 t sea salt

• Freshly cracked pepper, to taste

Vegan Parmesan:

• 1 cup raw cashews

• ¼ cup nutritional yeast

• ½ t garlic powder

• ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

• Soak ½ cup of cashews for 3+ hours or overnight

• Rinse well

• Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

• Add more water to your desired consistency

• Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry the romaine and kale

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add significant nutrients to the salad)

WHY IT’s HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Kale is high in vitamins K, A, C and iron, and fantastic for skin health. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

Flourless Blueberry Oat Muffins

WHAT’S IN IT

·        3 cups old-fashioned rolled oats

·       1 ¼ cups plant milk (with no added sugar)

·       ½ cup unsweetened applesauce (or make it!)

·       1/3 cup medjool (pitted) dates

·       1 T grated lemon zest

·       ¼ cup lemon juice

·       2 large cage-free eggs, lightly beaten

·       1 t baking powder

·       1 t vanilla extract

·       1 t cinnamon

·       ½ t sea salt

·       1 cup frozen wild blueberries

·       Optional – add chopped walnuts

HOW TO MAKE IT

1.     Preheat oven to 375 degrees

2.     Coat a muffin tin with avocado spray

3.     Blend the dates to a fine mixture in a food processer

4.     In a large bowl combine oats, plant milk, applesauce, dates, lemon zest, lemon juice, eggs, baking powder, vanilla, cinnamon, and salt.

5.     Fold in the frozen blueberries

6.     Divide the mixture among the muffin cups, filling about 1/3 of the way,

7.     Bake until a toothpick inserted in the center comes out clean, about 25 minutes.

8.     Cool in the pan for 10 to 15 minutes, then move to cool further on a wire rack

9.     Serve warm or at room temperature

Note – make ahead and freeze in an airtight container for up to 3 months.

WHY It’S HEALTHY

Oats are a good source of fiber, iron, zinc, selenium, magnesium, phosphorus, vitamin E and B vitamins.  One serving of oats provides 26% daily recommended dietary allowance of biotin (B7) which plays a major part in maintaining the health of our hair, skin and nails. The fiber from oats makes us feel full and slows digestion so we feel full longer. This makes oats especially helpful with weight loss. Blueberries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection and are a good source of daily fiber. 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. Cinnamon has wonderful anti-inflammatory effects, which may help lower risk of disease. 

Balsamic Mushrooms

WHAT’S IN IT

·        One-pound mushrooms

·        2 T avocado oil

·       1 t dried marjoram

·       ½ t cumin

·       ½ t freshly ground pepper

·       ¼ t sea salt

·       1 T nutritional yeast

·       2 T balsamic vinegar

·       Optional – ¼ cup feta cheese

HOW TO MAKE IT

1.     Preheat oven to 450 degrees

2.     In a large bowl, mix the oil, spices, salt and pepper

3.     Add mushrooms and toss to coat

4.     Spread the mushrooms on a large, rimmed baking sheet

5.     Roast for 12 minutes

6.     Remove from the oven and drizzle with the vinegar and mix in the nutritional yeast

7.     Re-spread the mushrooms evenly across the baking sheet

8.     Top with the feta cheese (if using) and bake for five more minutes

WHY IT’S HEALTHY

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. Mushrooms contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.  Marjoram, while similar to oregano, has a milder flavor. It’s more potent when dried but can also be used fresh. Marjoram has been shown to have several anti-inflammatory and antimicrobial properties. It has been used medicinally to help treat a variety of ailments, including digestive issues, infections, and painful menstruation. Cumin helps aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and help to prevent diabetes.

Grilled Watermelon & Pineapple

WHAT’S IN IT

• 2 cups seedless watermelon

• 2 cups pineapple

• 1 T tahini

• 1 T lime juice

• 2 T pure maple syrup

• 1 T mint, minced

• Optional - Sea salt to taste

• 4 skewers

HOW TO MAKE IT

1.     Cut the watermelon and pineapple into cubes.

2.     In a bowl whisk together the tahini, lime juice, and maple syrup.

3.     Heat a grill to high. Thread the watermelon and pineapple cubes onto 4 long skewers Brush the fruit with the marinade.

4.     Cook the watermelon pineapple skewers on each side for 2–3 minutes until grill marks form. Remove them from the heat.

5.     Sprinkle with the minced mint and salt, if using, before serving.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Pineapple is a fantastic source of vitamin C and an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

Recipe inspired by Nicole Dandrea-Russert

Stone Fruit Salad

WHAT’S IN IT

• 6 cups fresh stone fruit, chopped (I used plums, peaches and nectarines)

• 4 large basil leaves, finely chopped

• 4 large mint leaves, finely chopped

• 1 t lime zest

• Juice of 1 lime

• 1 T pure maple syrup (or honey)

• Optional – substitute one cup of blueberries and/or blackberries for stone fruit

HOW TO MAKE IT

1. Combine the fruit in a large bowl with chopped basil and mint. Stir to combine.

2. Whisk together the lime zest, lime juice, and honey.

3. Pour the dressing over the fruit and stir to combine.

4. For the best flavor chill and let the flavors combine for at least 2 hours before serving.

5. Store in an airtight container for up to 48 hours.

WHY IT’s HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber.

Black Bean & Corn Salad

WHAT’S IN IT

• 1/2 cup minced red onion

• 2 medium cloves garlic

• 1 15 oz can black beans (BPA free lining)

•   1 cup frozen organic corn, thawed

•   1 large avocado

•   1/2 cup diced red bell pepper

•   2 T pumpkin seeds, coarsely chopped

•   1/4 cup chopped fresh cilantro

•   2 T extra virgin olive oil

•   3 T fresh lemon juice

•   Sea salt and black pepper to taste (optional 1/8 teaspoon cayenne pepper)

HOW TO MAKE IT

Drain and rinse black beans

Mince onions, quarter the tomatoes and dice the pepper

Press or finely chop the garlic cloves

Press garlic and let sit for at least 5 minutes to bring out the health-promoting benefits.

Mix all ingredients together and serve.

This salad will keep for a couple of days and gets more flavorful if you let it marinate for a while.

WHY IT’S HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber. One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. Organic 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. 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. 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. 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. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Black Beans ae a g

Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Lemons are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. 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

Inspired by The George Mateljan Foundation

Edamame Bean Salad

WHAT’S IN IT

• 1 can black beans (BPA free can)

• 1 can organic corn (BPA free can)

• 1 bag frozen shelled organic edamame

• 1 red onion, chopped

• 1 bunch cilantro, chopped

• 1 lime, juiced

• 1 T extra virgin olive oil

• Sea salt to taste
  

HOW TO MAKE IT

1. Boil the edamame for about 5-7 minutes and then rinse with cold water
2. Mix all ingredients and toss

WHY IT’S HEALTHY

One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. A cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. 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 too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. 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

 inspired by vegan food crazy

Thai Quinoa Salad

WHAT’S IN IT

2 cups red cabbage, finely sliced
2 cups shredded carrots
1 bell pepper, finely sliced
2 green onions, chopped
2 cups organic edamame
2 cups cooked quinoa
1 bunch cilantro, chopped

Spicy Peanut Dressing

4 T peanut butter (no sugar added)
2 T tamari
2 T rice wine vinegar
juice of 1 lime
1 knob of fresh ginger, grated or finely minced
1 T garlic paste
1 T sesame oil
2 -3 T sriracha
1 cup hot water

HOW TO MAKE IT

1. Add all of the ingredients for the dressing to a bowl. Start by adding about a 1/4 cup of hot water to the bowl and whisk

2. Continue adding water and whisking until the sauce lightens and gets creamy and smooth.

3. You want it a bit runny to pour over the salad but not too thin.

Taste the sauce and add more sriracha if you want it spicier

WHY IT’S HEALTHY

Quinoa is one of the best complete proteins available. It is a great source of l-lysine, an essential amino acid crucial for a variety of health benefits, from preventing cancer to reducing anxiety.  One cup cooked quinoa has 5 grams of fiber and 8 grams of protein, 58% of your daily manganese requirement and 30% of your daily magnesium requirement. Even though quinoa is high in carbohydrates, it has a low glycemic index, so the carbs are absorbed slowly and can provide sustained energy release. Just one cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Cabbage help reduce bad bacteria and promote good friendly bacteria. 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. 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. 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. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Recipe by vegan crazy

Roasted Cauliflower Cranberry Rice

WHAT’S IN IT       

•  10 oz package organic cauliflower rice

•   ½ cup extra virgin olive oil

•   ½ cup roasted almonds, chopped

• 1/3 cup dried cranberries

• 1 t dried parsley

• 1/2 t dried thyme, divided

• 1 clove minced garlic

• 1 t minced shallot

•  sea salt and black pepper to taste

• 2 t grass-fed or vegan butter

HOW TO MAKE IT                                                    

1.  In a small container with a lid mix the olive oil, parsley, ¼ teaspoon of thyme, garlic, and shallot. Shake well. Let sit for an hour to blend.  

2.  Preheat oven to 400°F

3. Toss cauliflower rice with 1 T* of the oil in large bowl; season with salt and pepper.

4. Spread the rice evenly on parchment paper-lined baking sheet; roast about 25 minutes until lightly browned.

5. Remove from the oven; add butter, the remaining ¼ teaspoon of thyme, almonds and cranberries. Stir to melt the butter and mix in the thyme. Season with salt and pepper. Enjoy this dish warm, at room temp or cold.

*Add 2 T red wine vinegar and 1 t lemon juice to the remaining oil to make salad dressing

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. Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream and help reduce oxidative stress.  Cranberries are a great source of Vitamin C, manganese and dietary fiber. Almonds help with cholesterol reduction, are beneficial when it comes to weight loss, and are high in Vitamin E, manganese and magnesium. 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. Thyme is a good source of vitamins A and C, iron, manganese and calcium. It can help boost your mood, relieve respiratory conditions like sore throat and bronchitis, lower blood pressure and cholesterol levels, and fight cancer cells.

Hail Caesar!

WHAT’S IN IT

·       2 heads romaine lettuce

·       4 radishes

·       4 jicama sticks

·       4 green onions

·       10-12 black pitted olives

·       Microgreens of your choice (optional)

Dressing:

·       ½ cup unsalted raw cashews

·       2 t tahini

·       2 t Dijon mustard

·       1 t sea salt

·       Freshly cracked pepper, to taste

Vegan Parmesan:

·       1 cup raw cashews

·       ¼ cup nutritional yeast

·       ½ t garlic powder

·       ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

a.     Soak ½ cup of cashews for 3+ hours or overnight

b.     Rinse well

c.     Blend cashews with tahini, Dijon, salt and pepper, adding only enough water to blend

d.     Add more water to your desired consistency

e.     Transfer to a glass container and store in fridge for up to 5 days

2.     Add parmesan ingredients in a food processor and pulse on S blade to a fine consistency. This will keep in the fridge (in a glass jar) for weeks

3.     Wash and dry one head romaine lettuce

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

7.     Mix the romaine, radish, onions, jicama and vegan parmesan together with a few spoonsfuls of the dressing.

8.     Top with olives and microgreens (optional but we highly recommend as they will add

       significant nutrients to the salad

WHY IT’S HEALTHY

Romaine Lettuce is a great source of vitamin A (just one cup provides 82 % of your daily vitamin A needs) and a good source of vitamin C. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Radishes are one of the top vitamin C foods (29% of daily requirement), which among other things rescues healthy cells from an onslaught of destructive free radicals. They are also a good source of B vitamins, zinc, potassium and manganese. Radishes help clean the blood of toxins and waste and contain fiber which is essential in helping escort toxins out of our body.  But wait, there’s more!  Radishes are a natural diuretic, purifying the kidney and urinary systems, relieving inflammation. Nutritional yeast is a great source of protein and B vitamins. Olives are anti-inflammatory and help your eyes and skin shine. Click here to learn more about the amazing health benefits of microgreens.

 

Raw Carrot Cake

WHAT’S IN IT

·       2 ½ cups shredded carrots (about 4 large carrots)

·       1 ½ cups raw walnuts

·       1 cup pitted medjool dates

·       1 cup unsweetened shredded coconut

·       1 t ground cinnamon

·       ½ t ground ginger

·       ¼ t ground nutmeg

·       1 cup raw cashews

·       ¼ cup water

·       3 T pure maple syrup

·       1 t vanilla extract

·       Juice of ½ lemon

·       1/3 cup coconut oil, melted

·       Sea salt

HOW TO MAKE IT

1.     Soak cashews for 6 hours if you don’t have a high-speed blender

2.     Line an 8x8 baking dish (or equally sized pan) with parchment paper (let the edges hang over the sides of the pan

3.     Shred the carrots into the large bowl and set aside

4.     In a food processor blend the walnuts and dates into a uniform crumble

5.     Add carrots, shredded coconut, spices and a pinch of sea salt and blend again, scraping down the sides as needed, until the carrots are fully incorporated.

6.     Press the cake into an 8x8 parchment paper lined baking pan. Se a spatula to smooth the top, and place in freezer while making the frosting

7.     Drain cashews (if soaked in advance) and add to blender with ¼ cup water, maple syrup, vanilla, lemon juice and a pinch of sea salt. Blend on high until silky smooth

8.     Add coconut oil and blend to combine

9.     Pour onto the chilled cake and use a spatula to smooth

10.  Cover with plastic wrap and freeze for at least 2 hours

11.  When ready to serve, remove from freezer and let thaw for 15 minutes at room temperature before cutting (place cake back in freezer to keep for up to two months)

WHY IT’S HEALTHY

There is no refined sugar or gluten, and the ingredients are chock full of health benefits. Carrots have crucial nutrients (beta carotene, lutein and zeaxanthin) that boost eye health.  One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Medjool dates are packed full of vitamins, minerals and fiber. The fiber helps to lower cholesterol and triglycerides. The minerals help to boost bone health. Walnuts are a great sources of Omega-3 fatty acids, important for brain and heart health.  They are also an outstanding source of Vitamin E. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. The antioxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease.  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.

Inspired by mydarlingvegan                           

Potato Beet Latkes

WHAT’S IN IT

• 1/4 cup unbleached, Bob’s Red Mill flour

• 2 T corn starch

• ¼ cup chopped onion

• 2 T fresh dill

• 1 cup Russet potato, grated

• 1 cup beet, grated

• 2 T unsweetened nut milk

• ¼ cup extra virgin olive or avocado oil

• Non-dairy sour cream

HOW TO MAKE IT

1.    Grate the potato and beet and squeeze out as much water as possible with a cheesecloth or paper towels. Discard the water.

2.    Mince the onion.

3.    Mix together the flour, corn starch, nut milk, onion, salt and pepper directly with the beet and potato.

4.    Heat oil in a skillet over medium heat.

5.    Form the mixture into balls about the size of a clementine. Flatten into a patty and press the edges together. Try to get it as thin as possible, right before it starts falling apart.

6.    Once the oil is hot, add the patties and press down gently on the top of each with the back of a spatula. Fry for 2-4 minutes and flip when golden. Cook the other side for 2-4 minutes or until golden brown.

7.    Place each patty on a paper towel to soak up excess oil.

8.    Serve with fresh diced dill and non-dairy sour cream.

WHY IT’S SO HEALTHY

Beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. Beets are a great source of fiber to help control blood sugar levels and maintain a healthy weight and also contain nitrates which help widen blood vessels. The leaves are also super healthy so keep them for your morning smoothie. Beet roots and greens are a good source of folate, a B vitamin especially important during pregnancy, and also a good source of vitamin C, magnesium and potassium. 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.  Dill can help to ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Lastly, we replace the dairy (and the hormones, antibiotics that come with traditional dairy products) with plant-based alternatives.

Maple Walnut Sweet Potatoes

WHAT’S IN IT

• 2-3 large, sweet potatoes

• 2 t avocado oil

• 1 t garlic powder

• 1 t sea salt

• 1 t black pepper

• ½ cup walnuts chopped 

• ¼ cup pure maple syrup

• Sprinkle of cinnamon 

HOW TO MAKE IT

1.     Reheat oven to 400℉

2.     Wash and scrub sweet potatoes. Dry potatoes well.

3.     Cut sweet potatoes in half lengthwise, then cut each half into 4 long strips. Chop each of the strips into small cubes.

4.     Line a baking sheet with parchment paper. Spread potatoes in a single layer and drizzle with 2 teaspoons of avocado oil. Sprinkle with garlic powder, salt, pepper. Toss to coat.

5.     Bake for 25 to 30 minutes or until just a bit crispy, flipping once halfway through to make sure both sides get cooked. Let cool for 5 minutes and add chopped walnuts, drizzle maple syrup and sprinkle with cinnamon. 

WHY IT’S HEALTHY

Sweet Potatoes are one of the oldest vegetables known to humans, having been around since prehistoric times. They are high in fiber (half of which is soluble) and a rich source of powerful antioxidants, vitamin A and potassium. Sweet potatoes also contain quercetin, an anti-inflammatory. Walnuts contain the highest amount of omega 3 fats of any other nuts, which help lower triglycerides, reduce plaque formation, and support brain function. Maple syrup has high levels of beneficial nutrients, antioxidants, and phytochemicals. Please note that using high quality pure maple syrup will make a huge difference. Look for a syrup with a deep rich taste like this one. Cinnamon contains a number of flavonoid compounds that have proven anti-inflammatory benefits.

Cucumber Mint Agua Fresca

WHAT’S IN IT

• 2 English cucumbers

• 10-15 mint leaves

• ½ cup lime juice

• 2” piece of fresh ginger

• 1 t pure maple syrup

• 4 cups filtered water

HOW TO MAKE IT

1.    Peel the skin from the ginger

2.    Place the ingredients (holding back 2 cups of water) into a blender

3.    Blend until smooth

4.    Pour the mixture through a strainer

5.    Add the remaining 2 cups water, stir and pour over ice.

6. Garnish with mint sprig or lime wheel.

WHY IT’S SO HEALTHY

Cucumbers, a natural diuretic, help the body produce more urine to carry out toxins and waste. They’re great for reducing bloating. The skin and seeds contain important compounds including vitamin A that can aid skin health. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression and relieve respiratory conditions like chronic cough or asthma. Ginger contains 115 different chemical components. It works as a powerful antioxidant, reduces inflammation, boosts the immune system, supports digestion, reduces pain and lowers cholesterol levels.  Other benefits include its ability to improve diabetic conditions, reduce arthritis pain and fight cancer. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Gluten Free Pancakes

WHAT’S IN IT                                                      

·       1 ½ cups of gluten-free all-purpose flour*

·       3 t baking powder

·       ½ t himalayan or sea salt

·       1 T coconut sugar

·       1 ¼ cups plant milk

·       1 cage free egg

·       3 T grass fed butter or ghee

·       1 t vanilla

·       ½ cup organic blueberries (optional)

·       Pure maple syrup

* Bobs Red Mill gluten free 1 to 1 baking flour is a good choice

HOW TO MAKE IT                                                    

1. In a large bowl, sift together the flour, baking powder, salt, and sugar.

2. Make a well in the middle and pour in the milk and egg; mix with a fork or whisk until smooth.

3. Heat a large pan over medium-high heat. Add enough ghee or grass-fed butter to coat the bottom of the pan. Pour or scoop ¼ cup of batter for each pancake. OPTIONAL - Add blueberries to the pancake batter once poured or save for a topping prior to serving.

4. Wait until bubbles form to flip. Brown on the other side and serve with pure maple syrup.

WHY IT’S HEALTHY                                                         

The pancakes are made with gluten free flour which is easier on your digestive system, along with healthier substitutions for sugar and milk.  Please note that using high quality pure maple syrup will make a huge difference. Look for a syrup with a deep rich taste like this one.

Make Ahead Chia Pudding

What’s in it

• 3/4 cup chia seeds (grind first for enhanced health benefits)

• 3 cups plant-based milk of your choice

• 3 cups organic frozen fruit (berry blends work great)

• Optional – coconut shreds, nuts and/or seeds, pure maple syrup
  
  

How to Make it

1.   Put 2 T chia seeds and ½ cup plant milk in each of 6 individual serving glass storage jars

2.   Let the chia seeds thicken and gel.  Stir every 5 minutes for 15 minutes (or until chia seeds have thickened). Stir once more before adding fruit.

3.   Add ½ cup fruit on top of the chia mixture

4.   Put the top on the container and store in the freezer for up to 8 weeks*

5.   Remove the container the night before and place in fridge to thaw overnight.

6.   The next morning remove the pudding from the fridge, add coconut, nuts or seeds and maple syrup

*Note - or place in the fridge for up to 3 days

Why it’s Healthy

Chia Seeds are a complete protein source, containing all 9 essential amino acids.  They have loads of fiber and are a great source of omega-3's, calcium and magnesium. They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles. Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Nuts and seeds are great sources of Omega-3 fatty acids, important for brain and heart health.  Two of our favorites are walnuts, an outstanding source of Vitamin E (138% RDA) and sunflower seeds (87% RDA). Sunflower seeds are also good sources of Vitamin B1, B6, selenium, and magnesium.  Coconut flakes contain a wide range of minerals, are high in iron, and lower LDL cholesterol. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.