Greens & Nectarines

WHAT’S IN IT

• 4 cups arugula

• 2 small romaine heads, chopped

• 3 nectarines

• 1 shallot

• 1 T fresh thyme leaves

• 3 T lemon juice

• 2 T extra virgin olive oil

• 3 T pistachios

• Sea salt and black pepper to taste

HOW TO MAKE IT

1.     Thinly slice the nectarines and hold onto any juice that spills onto your cutting board

2.     Place the first five ingredients in a bowl (along with any nectarine juice) and mix.

3.     Thinly slice the shallot

4.     In a small bowl mix the lemon juice, olive oil, sliced shallot, sea salt and pepper. Add to the salad and toss

5.     Remove the shells from the pistachios and roughly chop

6.     Arrange on a platter and top with chopped pistachios

WHY IT’S HEALTHY

Arugula is one of the most nutrient dense foods you can eat. Its phytochemicals fight free radical damage and slow the aging process. Many of arugula benefits are due to its supply of vital nutrients K, A, and folate. In addition, it’s a good source of the eye-healthy carotenoids lutein and zeaxanthin. Romaine is an excellent source of vitamin K1 which is best known for its blood clotting properties but is also important for bone health. Nectarines are a great source of antioxidants, vitamin C and fiber (and few of us are getting enough fiber). Thyme is super helpful when it comes to relieving sore throats and bronchitis, and it can also help lower blood pressure and cholesterol levels. Lemons are an excellent source of vitamin C.   Pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism. Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on Cholesterol and Heart Health

Recipe inspired by Anthony Williams

French Toast Casserole

WHAT’S IN IT

·   1 loaf sourdough bread (ideally fermented 24-48 hours)

·   10 large cage free, organic eggs

·   2 cups unsweetened coconut milk

·   ½ teaspoon cinnamon

·   ⅛ teaspoon nutmeg

·   1 teaspoon pure vanilla extract

·   ⅓ cup pure maple syrup

·   ⅓ cup sliced raw almonds or chopped pecans

·   2 tablespoons dark brown sugar

·   1 tablespoon chilled unsalted butter, cut into small cubes

·   extra pure maple syrup for serving

HOW TO MAKE IT

1. Cut or rip the bread into 1” pieces

2. In a large bowl whisk together eggs.

3. Add coconut milk, cinnamon, nutmeg, pure vanilla extract, and maple syrup and continue whisking until everything is well mixed.

4. Lightly spray a 9 x13 baking dish.  Lay the pieces of bread in the bottom of the dish. Pour the egg mixture over the bread. Gently stir it together until all of the bread is coated.

5. Cover the dish with foil and place in the refrigerator overnight.

6. In the morning, remove the dish from the refrigerator and place on the counter.

7. Preheat oven to 350 degrees.

8. In a small bowl combine almonds, brown sugar and butter. Squeeze together with your hands until it forms a crumbly mixture. Sprinkle it over top of the french toast.

9. Bake for 50 minutes. Serve hot with more pure maple syrup.

WHY IT’S HEALTHY

Well, this isn’t healthy like a morning smoothie loaded with veggies and herbs but as french toast goes, this is about as healthy as it gets. For starters (pun intended) we use sourdough bread which was made with a fermented sourdough starter, not yeast. The fermentation process helps produce enzymes that partially break down proteins, including gluten. This leads to a lower overall gluten content and decreased levels of phytates/phytic acid that can interfere with nutrient absorption and digestion. We’ve substituted coconut milk for cows milk (you can also use plant based butter if you are vegan) and there are only 2 tablespoons of sugar in a casserole that will feed eight people. Not bad! Pure maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. The anti-oxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease. Nutmeg It is rich in vitamins and minerals like vitamin B6, thiamin, manganese, magnesium, folate and copper. When used even in small amounts nutmeg can help to aid digestion, ease pain, promote detoxification, boost cognitive function and regulating blood pressure levels. Almonds help with cholesterol reduction, are beneficial when it comes to weight loss, and are high in Vitamin E, manganese and magnesium.

Watermelon Berry Lemonade

Watermelon Berry Lemonade

WHAT’S IN IT

• 6 cups watermelon (about 1/2 medium watermelon), cut into chunks

• 1 cup organic strawberries, hulled (or berries of your choice)

• 2 T fresh ginger, chopped

• Juice from 2 medium lemons

• 1 cup water

• 1 T maple syrup (optional)

HOW TO MAKE IT

1.     Place all ingredients in a blender and blend until smooth

2.     Pour over ice and serve with a slice of lemon (optional)

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. 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. 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.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. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties.

Recipe inspired by Anthony Williams

Sweet and Sour Tofu

WHAT’S IN IT

• 1 block very firm tofu, drained and pressed

• ½ medium red onion, chopped

• 1 medium bell pepper, chopped

• ½ cup chopped pineapple

• 1 T tamari or coconut aminos

• ½ t garlic powder

• ¼ t sea salt

• ¼ t ground black pepper

• 1/3 cup cornstarch

• ¼ cup avocado oil

• 1 green onion, chopped (optional)

• 1 T sesame seeds

      The Sauce

• ½ cup coconut sugar

• ¼ cup ketchup (brand with no high fructose corn syrup)

• ¼ cup rice or white vinegar

• ¼ cup filtered water

• 1 T tamari or coconut aminos

• 1 t garlic powder

HOW TO MAKE IT

1.     Cut the pressed tofu into one-to-two-inch pieces.

2.     Place tofu and tamari in a medium bowl and toss to coat.

3.     Add the garlic powder, salt, pepper and cornstarch and toss until tofu is well covered.

4.     Heat a large pan or wok over medium high heat.

5.     Add the tofu in batches and toss until crisp (about 5-8 minutes). Remove the tofu.

6.     Lower heat to medium and add the onion, pepper and pineapple.

7.     Cook until the pineapples are lightly browned (about 5 minutes).

8.     In a separate bowl whisk together the sugar, ketchup, vinegar, water, soy sauce, and garlic powder.  Stir together until well combined.

9.     Pour the sauce over the veggies, add back in the tofu, and stir to combine.

10.  Increase heat to medium high and bring to a slight boil, then reduce to a simmer until the sauce has thickened (about 5 minutes).

11.  Remove from heat and top with green onion and sesame seeds. Serve on its own or over brown rice.

WHY IT’S HEALTHY

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. 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. Sesame seeds contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage.

Recipe inspired by Jessica Hylton

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.

Cranberry Lime Mocktail

WHAT’S IN IT

1 cup cranberries

4 cups water

Juice of one lime

Juice of ½ lemon

1 ½ T pure maple syrup

HOW TO MAKE IT

1.    Mix water and cranberries in a blender on high speed

2.    Pour liquid through a strainer to remove pulp.  Press pulp to release juices

3.    Mix in maple syrup, lemon and lime juice

4.    Serve over ice and garnish with lime and lemon wheels (optional)

WHY IT’S HEALTHY

Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream to help reduce risk of oxidative stress and fight colds and flu.  Cranberries are a great source of Vitamin C, manganese and fiber. 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. 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. Limes are super hydrating and one of the highest sources of absorbable vitamin C available.  They also help cleanse the liver.

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.

Seared "Parmesan" Zucchini

WHAT’S IN IT

• 1/3 cup pine nuts

• 2 T Nutritional yeast 

• 2 t raw sesame seeds

• 2 small zucchini squash

• 6 basil leaves

• 6 mint leaves

• 2 T vegan butter

• 2 T extra virgin olive oil

HOW TO MAKE IT

1.    Prepare the vegan parmesan by mixing the pine nuts, nutritional yeast and sesame seeds in a food processor.  Store in a glass jar in the fridge for up to a week.

2.    Wash and chop basil and mint.  Set aside.

3.    Cut the ends off the zucchini and halve lengthwise.  Cut enough skin off the other side so the zucchini will lay flat,

4.    Heat a skillet (cast iron if you have one) over medium heat for two minutes.  Add 2 T olive oil and when it simmers, sea salt the zucchini and place salted side down in the oil.

5.    Cook for 3 minutes and flip for 3 more minutes.  Remove from the pan and place on a serving plate.  Repeat until all the zucchini is cooked (if you are using a medium skillet it will be two batches)

6.    While the second batch cooks, heat a skillet over medium heat and add 1 t of freshly ground black pepper.  Let the pepper heat for a minute.

7.    Add 2 T vegan butter and stir until the butter melts.  Add 2 T of the “parmesan” and stir to mix well.  Remove from heat.

8.    Spoon over the seared zucchini and sprinkle with the herbs. 

WHY IT’S HEALTHY

The “parmesan” is super healthy for starters!  Pine nuts have lutein and zeaxanthin - carotenoids with antioxidant properties. Of the hundreds of carotenoids only lutein and zeaxanthin find their way into the macula of our eyes.  In sufficient amounts, they can protect against macular degeneration and glaucoma. Pine nuts are also a great source of magnesium, crucial for hundreds of processes within the body. Sesame seeds contain substances shown to lower cholesterol, prevent high blood pressure, increase vitamin E supplies, and protect the liver from oxidative damage. Zucchini is low in calories, carbs and sugars; and is high in potassium, vitamin A and vitamin C.  One zucchini provides half the recommended daily amount of vitamin C. Some of the flavonoids in basil have been found to protect cell structures as well as chromosomes from radiation and oxygen-based damage. Basil is also a fantastic source of vitamin K, necessary for building bone strength. For women who have passed through menopause and have started to experience unwanted bone loss, vitamin K has clearly been shown to help prevent fractures.

 

 

Lemonade

WHAT’S IN IT                                                          

• 4 cups filtered water

• 2 lemons

• 1 T pure maple syrup

HOW TO MAKE IT                                                    

1.     Cut the lemons in half

2.     Using a lemon squeezer, squeeze all the juice from the lemons

3.     Add the maple syrup and stir

4.     Add the lemon juice mixture to 4 cups filtered water and stir well

5.     Pour into a pitcher

6.     Cut two of the lemon halves in half and add to the lemonade

7.     Chill and serve over ice

WHY IT’S HEALTHY                     

Most lemonade is loaded with refined sugar, and some of the leading brands add high fructose corn syrup and yellow dye.   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. 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.                                        

Tomato & Basil Over Rice Noodles

WHAT’S IN IT                                                       

• 1 shallot or 1 small onion, chopped fine

• 3 ripe tomatoes, diced

• 2 T chopped fresh basil

• 3 T avocado oil

• 1 -2 T vegan butter

• 1 - 2 cloves garlic, minced

• Black pepper to taste

• Nutritional Yeast (optional)

• Brown Rice Noodles

HOW TO MAKE IT

1. Peel and mince the garlic and shallot and set aside

2. Prepare the rice noodles according to the package instructions.  (they usually cook fast, so time the noodles to be ready with the sauce)

3. In a medium pan heat the avocado oil on low heat. Add half the tomatoes and season with freshly ground black pepper. Simmer, stirring occasionally for about five minutes

4. Add half of the basil and half of the garlic, the vegan butter, and continue to simmer on low for another few minutes

5. Add the garlic, onion and remaining tomatoes and basil. Stir and cook a few more minutes until onion is soft and tomatoes are warm.

6. Add the cooked rice noodles, stir together, then remove from heat.

7. Serve over rice noodles with nutritional yeast in place of parmesan cheese (optional)

WHY IT’S HEALTHY

Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium.  Onions (shallot) 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.  Orientin and vicenin are two flavonoids in basil that protect cell structures as well as chromosomes from radiation and oxygen-based damage. In addition, basil has been shown to provide protection against unwanted bacterial growth. Just ½ cup of basil meets your daily requirements for vitamin K.  The likelihood of blood vessel damage due to chronic excessive 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.  Brown Rice Noodles are gluten free.  Adding basil, onions and garlic at the very end helps maintain their nutrient density. 

*use organic ingredients if you can and adjust seasonings (herbs, pepper, to your taste)

Introducing the ALT

A healthy twist on the classic BLT sandwich!

WHAT’S IN IT

• 4 pieces fermented sourdough bread

• 2 medium tomatoes

• 1 medium avocado

• Leafy greens

• Fresh basil leaves

• 1 TBL extra virgin olive oil

• Freshly ground garlic/sea salt

• Freshly ground black pepper

• 1/4 t sesame seeds

• 1/4 t poppy seeds

HOW TO MAKE IT

1. Wash and dry the tomatoes, lettuce and basil

2. Slice the tomatoes and avocado

3. Lightly toast the sourdough and brush one side of each piece with olive oil

4. Place the avocado slices on two pieces of the toast. Sprinkle with the garlic sea salt, sesame seeds and poppy seeds.

5. Layer tomato slices on the avocado and sprinkle with black pepper

6. Add basil, lettuce and top with the other slice of toast.

WHY IT’S HEALTHY

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. Avocados are a great source of dietary fiber and fantastic for your skin. In a recent study participants who reported eating any avocado during a 24 hour period were compared to all participants who reporting eating no avocado during that same time period. The avocado eaters had greater fiber intake (over 6 grams more for the day); greater potassium intake (439 milligrams more); greater vitamin K intake (57 micrograms more); and greater vitamin E intake (2.2 milligrams) than those who ate no avocado. Basil contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as IBS. It significantly 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. Sesame seeds have beneficial fibers called lignans which have been shown to have a cholesterol-lowering effect, and prevent high blood pressure. Sesamin has also been found to protect the liver from oxidative damage. Poppy seeds are another good source of fiber, and are a good source of manganese and calcium. They improve digestive health and amp up weight loss.

Applesauce

SWEET! It’s apple season. We buy so many apples, it’s practically impossible to eat them all. If apples on your counter or in your fridge are beginning to wrinkle, soften and resemble the old lady down the block, take a few minutes to transform them from aging apples to applesauce. Be sure to make enough for leftovers, because once you discover how easy and fast it is to make fresh applesauce, you’ll be wishing apple season never ends. Bonus? The house smells like apple pie!

NOTE: Combine tart Granny Smith apples with a mixture of McIntosh, Fuji, Cortland, Gala, or Jonathan apples for a sweet applesauce that doesn’t need sugar!

WHAT’S IN IT

• 6 - 8 fresh apples peeled, cored and chopped into chunks

• 3/4 - 1 cup organic apple cider or water

• 1 t ground ceylon cinnamon

• pinch nutmeg or cloves

HOW TO MAKE IT

1. In a medium saucepan, combine apples and water.

2. Cover and bring to a low boil.

3. Reduce heat to medium low and simmer for approximately 15 minutes, stirring occasionally. If mixture is too thick, add a smidge of liquid.

4. Add cinnamon, nutmeg and/or cloves, and cook until the mixture has softened - 10 or 15 minutes. Cool, then mash with a potato masher or fork until desired consistency.

WHY IT’S HEALTHY

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. Cinnamon has anti-inflammatory, antioxidant, antimicrobial, immune-boosting, and heart-protecting properties. Cloves have high amounts of antioxidants, are anti-inflammatory and anti-bacterial (can help with oral diseases like gingivitis) and help digestion.

Lobster Lovester

Sure, you can live in Maine because the scenery is stunning, Portland is spectacular, and the beaches, coast, ocean are, well, beaches, coast and ocean. But the single best reason to live in Maine is that you can walk up to a food truck - just steps away from a lighthouse, and buy a lobster roll with meat caught from the sea only hours ago. For those of us who don’t live in Maine, pretending will have to do. Whip up one of these lobster sandwishes, close your eyes and listen for the sea as you take a bite of juicy lobster sweetness and spice. There are a zillion ways to season and dress lobster meat for rolls. Simple is best!

NOTE: 1 1/4 lb lobster, shelled = ¼ lb of meat.  5 lbs of lobster, shelled = 1 lb lobster meat.   

WHAT’S IN IT

• 1 1/2 pounds of cooked lobster meat, chunked in bite sized pieces

• 2 T organic mayonnaise

• 1 t lemon juice

• 1 t Penzeys Sunny Paris spice (or sub your favorite)

• ½ t celery seed

• 1 T chives, finely chopped

• Pinch of sea salt and pepper

• Sourdough rolls or bread, sliced and toasted

HOW TO MAKE IT

1.    In a small bowl, stir seasonings, herbs and lemon juice together with mayonnaise.

2. In a large bowl, combine chunked lobster meat with mayonnaise mixture. Refrigerate, covered, up to 2 hours.

3. Just before serving, heat a heavy skillet or griddle over medium heat until hot. Lightly brush outside of sourdough slices with ghee or avocado oil; transfer to skillet. Cook, turning once, until golden brown, about 60 seconds per side.

4. Spoon about 1/2 cup lobster mixture into each roll. Serve immediately.

 ENJOY!

Avocadoed Toast (Buttered Toast but Better)

Do you have an avocado tree in your back yard? If the answer is yes, let’s swap houses. For a while. Like, ‘til the avocado tree stops producing avocados. Deal?

The poster child for ‘Don’t judge a fruit by its cover,” avocados - once the rarest of fruits - are everywhere these days. Guacamole, omelets, salads, tarts, avocados included in any type of recipe guarantee an extra glance, because what’s sweeter, creamier, and more luscious than an avocado?

Butter but Better.

Grinch green, avocados won’t make your heart grow three sizes, but they’ll definitely help keep your heart healthy. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. They also allow for the absorption of other carotenoids that are essential for heart health -especially beta-carotene and lycopene.

So, ditch the pit and scoop the fruit. From breakfast to dinner, Avocados = awesome.

AVOCADOED TOAST

WHAT’S IN IT

• 1 – 1 ½ avocados

• 4 slices sourdough or whole grain bread, toasted

• 1 garlic clove, peeled and cut in half (or a sprinkle of garlic powder)

• Sea salt and pepper to taste

• Lemon or lime juice

• Pinch of cracked red pepper flakes

• OPTIONAL toppings: Red pepper, cherry tomatoes, or olives - small diced

HOW TO MAKE IT

1. Toast bread. Drizzle each slice with extra virgin olive oil, and rub with halved garlic clove.

2. Cut ripe (but not overripe) avocados in half. Remove pit, scoop flesh into a small bowl, and mash with fork until desired creaminess (or chunkiness).

3. Sprinkle mashed avocado with lemon or lime juice. Add a pinch of cracked red pepper, garlic powder and /or sea salt. Gently combine, and spread on toast.

4. Sprinkle optional toppings over avocado spread if desired. Chia and sesame seeds are a great add.

WHY IT’S HEALTHY

ENJOY!

Egglicious Salad

WHAT’S IN IT

• 6 free range eggs, large

• 1⁄4 cup avocado oil mayonnaise

• 2 T red onions, minced

• 1 T fresh parsley leaves, minced (can also use dill, chives, or cilantro)

• 1 medium stalk celery, chopped fine

• 2 t Dijon mustard

• 2 t lemon juice

• 1⁄4 t sea salt

• Ground black pepper to taste

HOW TO MAKE IT

1. Place eggs in a medium saucepan with water 1 inch above eggs. Bring to a boil over high heat.

2. Remove pan from heat, cover and let sit for 10 minutes.

3. Transfer eggs (with spoon) to a medium bowl filled with ice water for 5 – 10 minutes.

4. Roll eggs across countertop to gently crack shell. Peel eggs and dice.

5. Mix all ingredients together in a medium bowl until just combined. Refrigerate and serve when cold. Will last one day in the fridge.

WHY IT’S HEALTHY

Eggs have 6 grams of high-quality protein that help sustain mental and physical energy throughout the day. Choline in egg yolks promotes normal cell activity, liver function and the transportation of nutrients throughout the body.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. Celery can lower high cholesterol and inflammation and is super hydrating.  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. 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. 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. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.   

ENJOY!

Crispy Chick Pea Tacos

WHAT'S IN IT

• 1 can chickpeas - drain, rinse and dry

• 1 T avocado oil

• 1 T garlic powder

• 1 ½ t dried oregano

• 1/8 t cayenne pepper

• ¼ t red chili flake

• 1 T cumin

• 1 T coriander

• 1 t turmeric

• 1 t black pepper

• ½ t salt

• 1 avocado, diced

• 1 medium tomato, diced

• 4 green onions, diced

• ½ head romaine lettuce, diced

• ½ cup sliced black olives

• Cashew sour cream or sour cream

• Tortillas

HOW TO MAKE IT

1.    Combine spices in bowl. Set aside.

2.   Chop avocado, tomato, green onions, lettuce and olives.  Put in separate bowls to use as toppings.

3.    In skillet over med-high heat add coconut oil and heat until a chickpea dropped into it  sizzles (about 1-2 min).

4.    Add chickpeas. Stir to coat with oil.

5.    Sprinkle half of the spice mixture over chick peas, and cook 'til chickpeas brown on one side without burning - about 3 minutes. 

6.    Turn chickpeas. Add the rest of the spice mixture and cook another 2-3 minutes.

7.    Reduce heat to medium, stirring chickpeas. When they are golden brown in color, drain on paper towel and move to a serving dish.

8.    Serve with organic tortillas and toppings of your choice

 

WHY IT'S HEALTHY

Chickpeas help to boost digestion and keep blood sugar levels stable. They have high levels of iron, zinc, folate, phosphorus, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are a great source of folate which helps the body to effectively produce new cells as it plays a role in copying and synthesizing DNA.  Cumin aids digestion, boosts the immune system and promotes healthy skin.  Coriander can help control blood sugar, cholesterol and blood pressure.  Turmeric is a powerful anti-inflammatory.

 

Watermelon Chiamint Bites

WHAT’S IN IT

4 cups watermelon, chunked

Juice of I lime

¼ cup finely chopped mint leaves

2 t of chia seeds (grind first for enhanced benefits)

HOW TO MAKE IT

Pour lime juice over watermelon chunks. Sprinkle mint and chia seeds over the watermelon. Gently stir. Serve cool.

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.  Chia Seeds are a good source of Omega 3s, calcium, magnesium, fiber and protein.  They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles.  Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion.  Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Apple-Pom Smoothie

 

WHAT’S IN IT

§  1 cup coconut milk

§  1 apple, chopped

§  ½ cup pomegranate seeds

§  1 cup Kale

§  small handful parsley

§  1-inch fresh ginger

§  1-inch fresh turmeric (or ½ t ground turmeric)

§  pinch black pepper

§  1 t spirulina or chlorella

Add ice if you like your smoothies especially cool.  

note: can substitute any nut milk of your choice for coconut milk

HOW TO MAKE IT

Put ingredients in a blender and blend on high for a minute

WHY IT’S HEALTHY

Apples are a high fiber, antioxidant rich fruit.  They can inhibit cancer cell proliferation, help prevent inflammation, and lower cholesterol. Pomegranates are loaded with fiber, Vitamin C, K and potassium.  They can help lower high blood pressure and high cholesterol and been shown to provide anticarcinogenic effects. 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.  Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Kale is also a powerful anti-inflammatory and a natural detoxifier. It helps remove and eliminate toxins from your body. Parsley is a 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.

ENJOY!

Cinnamon Raisin French Toast Crunch

CINNAMON RAISIN FRENCH TOAST CRUNCH

WHAT'S IN IT

·         6 free range organic eggs

·         10 pieces Ezekiel Cinnamon Raisin bread (thawed)

·         1 ½ cups almond milk (or your favorite nondairy milk)

·         1 T vanilla

          Juice of 1/2 an orange

·         1 t ceylon cinnamon

·         1/2 t sea salt

·         ¼ t nutmeg

·         1 cup walnuts - halved or chopped

·         2 thinly sliced apples

·         Coconut oil to grease pan, and to serve with maple syrup

HOW TO MAKE IT

1.      Beat eggs. Add almond milk, vanilla, orange juice, cinnamon, sea salt and nutmeg and mix.

2.      Oil bottom and sides of a 9” baking dish

3.      Break 5 slices of room temp Ezekiel Cinnamon Raisin bread into bite size pieces. Place in pan, covering the bottom.

4.      Pour half of the egg mixture over the bread. Layer with slices of one apple. Sprinkle walnuts over apples. Press gently together.

5.      Repeat with another layer of bread, egg mixture, the second sliced apple, and walnuts. Press gently, and sprinkle with cinnamon.

6.    Cover and refrigerate overnight.

7.     Bake (covered in tin foil) at 350 degrees F for 35-40 minutes. Remove foil in last five - ten minutes. Bake til brown and bubbly. 

8.    Serve with pure maple syrup, or melted coconut oil mixed with pure maple syrup (ratio to your liking)

WHY IT'S HEALTHY

Eggs have a bad reputation for their high cholesterol content. But eggs help regulate the two different kinds of cholesterol in the body.  They are a great protein source with a complete amino acid profile.  They also help improve eye health and keep your skin healthy. Apples are high in fiber, a good source of vitamin C, and help prevent inflammation. Ezekiel bread, technically vegetables, contains more vitamins, minerals and antioxidants than whole grains. Phytic acid (a natural substance found in plant seeds which impairs the absorption of iron, zinc and calcium, and may promote mineral deficiencies) is destroyed when the grain sprouts, so the body is able to absorb the nutrients in these grains. Coconut oil reduces inflammation, helps boost the immune system, improves the LDL:HDL ratio, and improves energy and endurance. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a proven anti-inflammatory. Walnuts are a great source of omega-3s; they support heart health, fight heart disease, and are a terrific brain food. Nutmeg helps improve mood and can help skin stay taut.