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.

 

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.

Mushroom Rice Bowl

WHAT’S IN IT

2 T grass-fed or vegan butter
2 cloves garlic, chopped
1 cup cooked wild rice
2 cups mushrooms, sliced
2 cups spinach
2 T black sesame seeds
1 T tamari

1 T chopped parsley
Black pepper to taste
1 T avocado oil
1 shallot sliced thin
2 tsp Chile powder

HOW TO MAKE IT

1.     Melt the butter over medium-high heat. Add the mushrooms and cook until golden, flip and cook the other side

2.     Add the rice, spinach, sesame seeds, tamari, pepper and parsley. Cook until the spinach is just wilted  

3.     Add the garlic and sauté for about 30 seconds. Remove from the heat and plate.

4.     In a separate pan heat the oil and fry the shallots and Chile powder until crispy and sprinkle on top

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. Spinach is a wonderful source of vitamins K, A and folate and a powerful anti-inflammatory. Black sesame seeds are a good source of fiber, omega 3 fatty acids and B vitamins. 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.

Inspired by vegan food 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.

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.

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.

The Perfect Baked Potato

Crispy on the outside and soft on the inside!

WHAT’S IN IT

•  7-9oz russet potatoes (1 per person)

• 1-2 T avocado oil

• 2 T sea salt

HOW TO MAKE IT

1.     Reheat oven to 450℉

2.     In a shallow bowl, mix salt with ½ cup of water

3.     With a fork prick each potato 3 times on each side

4.     Bathe potatoes in the salt water until moist

5.     Bake potatoes on the middle rack for 45 minutes

6.     Brush each potato with avocado oil and bake for 15 more minutes

7.     Season to your liking with sea salt, pepper, grass fed or vegan butter, fresh herbs, nutritional yeast, even our spiced salad topping

WHY IT’S HEALTHY

Potatoes can get a bad rap, but they provide plenty of antioxidants and nutrients. They are wonderful 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.  Potatoes are a good source of vitamin C, fiber and B vitamins. This recipe uses avocado oil because it is a healthy unrefined oil like extra virgin olive oil but it has a high smoke point – it can be safely used when cooking in temperatures of up to 500℉.

 

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.

 

 

Sweet Acorn Squash

WHAT’S IN IT

• 1 acorn squash, sliced in half lengthwise and seeds removed

• 1/4 cup chopped walnuts

• 2 dates, pitted and chopped  (or substitute pomegranate seeds, or use both!)

• 2 T unsweetened coconut flakes

• 2 T pure maple syrup

• 2 T almond butter (optional)

HOW TO MAKE IT

1.     Preheat oven to 400F

2.     Place the acorn squash on a baking sheet and bake for 30-35 minutes, or until fork tender.

3.     Place the acorn squash on two separate plates and add dates, walnuts and coconut flakes dividing in half between the two pieces of squash (plus almond butter if you decide to add )

4.     Drizzle the maple syrup over the walnut mix. 

5.     Serve and enjoy!

WHY IT’S HEALTHY

 Despite its high-carb nature, winter squash helps steady the release of sugar and lessens our overall glycemic response to meals. Winter squash varietals have an amazing concentration of carotenoids that can be converted into active forms of vitamin A. Walnuts have a beneficial form of vitamin E  that provides significant protection from heart problems. Phytonutrients found in walnuts are rare and valuable as antioxidants and anti-inflammatory nutrients which may explain the decreased risk of certain cancers—including prostate cancer and breast cancer—in walnut eaters. Walnuts are also an excellent source of omega-3 fatty acids.  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. Saturated fat in coconut is a medium-chain triglyceride fat, the type that is more easily absorbed and metabolized by the liver and less likely to be stored as fat in your arteries. Coconut is a good source of manganese needed for healthy connective tissue, blood clotting and bone formation. Manganese also plays a role in carbohydrate and fat metabolism, mineral absorption and blood sugar regulation. Other minerals in coconut flakes include calcium, copper, magnesium, potassium and zinc.

Sweet Potato Chips or Fries

WHAT'S IN IT

• 2 pounds sweet potatoes, peeled

• 2 T avocado oil

• 1 t cumin

• 1 t cinnamon

• 1 t paprika

• 1 t sea salt

• ½ t black pepper

• variation use 1 tsp garlic powder with 1 t paprika

HOW TO MAKE IT

1. Heat oven to 400 degrees.

2. Peel and cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, OR slice into very thin chips. Toss with avocado oil.

3. Mix spices, salt and pepper in a small bowl. Sprinkle over the sweet potatoes and gently toss. Spread on 2 rimmed baking sheets.

4. Bake until brown and crisp on the bottom, about 10 minutes for chips and 15 minutes for fries. Flip and bake until the other side is browned and crisp, about 10 minutes.

WHY ITS HEALTHY

Sweet potatoes are loaded with vitamin A, have a good amount of fiber and help to regulate blood sugar.  Cumin can aid  digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, and fight infections. Cinnamon is anti-inflammatory, antioxidant, antimicrobial, anti-diabetic, immune-boosting, heart-protecting and has cancer-fighting properties. Capsaican, an ingredient in hot peppers that is used to make paprika, is know to support immune function. Paprika can help improve the health of your eyes and also has antioxidants that fight free radical damage .

ENJOY!