Spiced Seeds Salad Topper

WHAT’S IN IT

• ½ cup pumpkin seeds

• ¼ cup sunflower seeds

• ¼ cup sesame seeds

• ¼ t ground cumin

• ¼ t ground paprika

• ¼ t dried rosemary

• 1 T nutritional yeast

• 3 T organic tamari*

HOW TO MAKE IT

1. Preheat the oven to 350℉

2. Mix together the seeds, spices, rosemary and nutritional yeast

3. Add the tamari and stir well to combine

4. Spread the mixture on a parchment paper lined baking sheet

5. Bake for 10-12 minutes or until the seeds begin to turn golden brown

6. Remove from the oven and allow to cool (this is when it gets crunchy)**

WHY IT’S HEALTHY

Pumpkin seeds are a great source of zinc, an essential mineral that is necessary for proper immune function and normal thymus gland function. Zinc is also required for cell growth, and wound healing, as well as the maintenance of vision, taste, and smell. Sunflower seeds have essential fatty acids to support the formation of collagen and elastin for youthful skin. Sesame seeds contain substances that can help maintain healthy blood pressure and cholesterol levels and protect the liver from oxidative damage. Cumin helps aid digestion, boosts the immune system, and promotes healthy skin. Paprika is known to support immune function. Rosemary boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation.

*It is best to use organic for all ingredients, if possible, but definitely for the tamari as soy is one of the most heavily sprayed crops.

**The topper will last a month if stored in an airtight container.

 recipe inspired by Rachel Morrow

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.

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.

Cauli Sesame

WHAT’S IN IT

• 1 medium cauliflower

• 1 1/4 cup cassava flour

• 2 cups water

• ½ t sea salt

• ½ cup tamari

• 2 T pure maple syrup

• 1 t sesame oil

• 1 medium lime, juiced

• ½ t red chili powder (omit or reduce if you don’t like spicy food)

• 1 T tomato paste

• 3 garlic cloves, finely chopped

• 1 inch ginger, finely chopped

• 2 T arrowroot flour

• 2 t sesame seeds

• 2 T green onions, chopped
  

HOW TO MAKE IT

1.     Preheat oven to 425F

2.     Line two baking sheets with parchment paper

3.     Cut the cauliflower into bite sized florets

4.     In a large bowl, whisk together the cassava flour, 1 ½ cups water and sea salt.  The batter should be thick enough to coat and stick to the cauliflower, but not so thick the coverage is clumpy.  If it is too thick add a little more water.

5.     Add the florets to the bowl and toss until well coated.

6.     Transfer the florets to the baking sheets, shaking off any batter. 

7.     Bake for 15 minutes, flip, and back for another 10-12 minutes, or until crisp.

8.     While the cauliflower is baking make the sauce by combining the tamari, maple syrup, sesame oil, lime juice, red pepper flakes, tomato paste, garlic and ginger in a large saucepan. Whisk together over medium heat.  Bring to a simmer.

9.     In a small bowl whisk together the arrowroot flour and ½ cup of water.  Pour into the sauce and cook, stirring often, until the sauce thickens and becomes sticky.  This will take about 3-5 minutes.  Add more water if the sauce is too thick.

10.  Add the baked cauliflower and toss to coat, sprinkle with green onions and sesame seeds.

WHY IT’S HEALTHY

Cauliflower is a member of the cruciferous family of vegetables known for their ability to help reduce cancer risk. Rich in antioxidants and anti-inflammatory compounds, one serving of cauliflower delivers 75% of our daily vitamin C needs and is also a good source of vitamin K. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. 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. Numerous recent studies now show garlic can prevent and even reverse the accumulation of calcified plaque in the arteries. Ginger contains very potent anti-inflammatory compounds. 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 Anthony Williams

Scarborough Fair Carrots

Are you craving sweet carrots to eat? With parsley, sage, rosemary, and thyme? Remember this for those whom you love; bake and serve when ready to dine. 

HOW TO MAKE IT

Preheat oven to 425 degrees. Line baking sheet with parchment paper.

Wash whole carrots, leaving the stems on.  There's no need to peel the skin of spring and early summer carrots, as the slight bitterness we taste in fall and winter carrots is noticeably absent.

Toss carrots with 2 T Avocado oil. Sprinkle with salt, pepper, and sprigs of your favorite herbs - parsley, sage, rosemary, thyme.... Mix gently with hands or spatula to evenly coat carrots.

Roast for 25ish minutes until tender and brown on the outside. Smaller carrots may only need about 20-25 minutes. Larger carrots may need a little more than 30. minutes. Serve the carrots solo, or on a bed of mixed greens with vinaigrette.

Simple Vinaigrette: in a glass jar combine 3/4 cup extra virgin olive oil, 1/4 cup lemon juice, 1 clove crushed garlic, 1/4 t sea salt, 1 t mustard, 1 T chopped parsley, and freshly ground pepper to taste.

WHY IT'S HEALTHY

Carrots have three 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. Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Sage contains rosmarinic acid which is an anti-inflammatory compound that can help reduce swelling and inflammation and considered highly beneficial for rheumatoid arthritis, fibromyalgia, asthma, and atherosclerosis.  Rosemary helps alleviate nerve-related conditions, boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation. Thyme is a natural anti-fungal, can reduce inflammation and pain and has a compound, carvacrol which has been found to have positive effects on improving mood if consumed consistently for just 7 days. It does this by increasing levels of both serotonin and dopamine. 

ENJOY! 

Chocolate Raspberry Cups

A Valentine for You, with warmest regards (and apologies) to Paul McCartney and Wings:

“You’d think that people would have had enough of Valentine chocolates. We look around us and we see it isn’t so; Oh no. Some people wanna eat a ton of Valentine chocolates. And what’s wrong with that? We’d like to know… ‘Cause dark chocolate’s so divine!”

Chocolate Raspberry Cups are the perfect sweet treat for you, your Valentine, Gal-entine, Pal-entine or Quaran-tine team! Delightfully delish AND heart-healthy. Now that’s love.

WHAT’S IN IT

• 2 cups fresh or frozen raspberries

• 2 T maple syrup

• 1 T lemon juice

• ¼ cup plus 1 T water

• ½ t vanilla extract

• 1 pinch sea salt

• 1 T arrowroot flour

• 12 oz 70%+ dark chocolate

HOW TO MAKE IT

1.     Line a mini muffin tin with 24 small paper baking cups

2.     Make the raspberry puree: heat a small pan on medium-high heat. Add 1 cup of the raspberries, maple syrup, lemon juice, ¼ cup water, vanilla extract, and sea salt. Bring to a boil then simmer, stirring occasionally until the puree thickens and reduces by about 1/3. This should take approximately 7-8 minutes.

3.     Meanwhile, mix the arrowroot powder and 1 T water in a small bowl.

4.     Once the raspberry puree has reduced, stir in the arrowroot mix until the puree thickens to a jam-like consistency, about 30 seconds. Turn off the heat and set aside to cool.

5.     Melt the chocolate in a double boiler. (Or you can melt the chocolate in the microwave, in 30-second increments, stirring in between until completely melted.)

6.     Using a teaspoon, add the melted chocolate to each of the liners to line the bottom. Gently tap the muffin pan on the countertop to even the chocolate and remove any air bubbles. Place in the freezer for 5 minutes to allow the chocolate to harden.

7.     Once the chocolate has hardened, place ½–¾ teaspoon of the cooled raspberry puree into the center of each chocolate cup. Spoon more melted chocolate over the filling to cover the top and the sides. Add 1 whole raspberry to the center of each cup. Refrigerate until hardened, about 30 minutes. Store in the refrigerator until ready to eat.

WHY IT’S HEALTHY

Raspberries are a good source of vitamin C and fiber, and also provide folate, vitamins B2 and B3, magnesium and other essential nutrients. They also contain ellagitannins, natural health-protective compounds that appear to have potent anti-cancer activity, and they have considerable antioxidant activity (50% more than strawberries). Dark Chocolate contains phenethylamine, which triggers the release of pleasurable endorphins and potentates the action of dopamine, a neurochemical associated with pleasure. Regular consumption of dark chocolate is associated with improved cardiovascular health. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.

Recipe inspired by Food Revolution

Beef-less Stew

WHAT’S IN IT                                                

·       1½ large yellow or white onions, chopped into ¾-inch pieces

·       3 medium carrots, sliced lengthwise and cut into ¾-inch pieces

·       3 stalks celery, cut into ¾-inch pieces

·       2 medium portobella mushrooms, cut into ¾-inch pieces

·       6 medium cloves garlic, finely chopped

·       5 cups water

·       6 cups yellow potatoes, cut into ¾-inch chunks (about 2lbs)

·       ⅓ cup tomato paste

·       1 T dried Italian herb seasoning

·       1 T paprika

·       2 t fresh rosemary, finely chopped

·       ½ cup fresh parsley, chopped

·       1 bay leaf

HOW TO MAKE IT                                                        

1.     Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onions, carrots, and celery, and cook for 8 minutes. Stir frequently and add water as needed.

2.     Stir in the mushrooms and garlic and continue to cook while stirring for 5 minutes more. Add water if needed.

3.     Add the 5 cups of water, potatoes, tomato paste, Italian seasoning, and paprika, and bring to a boil. Reduce the heat to medium-low and stir in the rosemary and add the bay leaf. Cover and cook 30 minutes, stirring occasionally, or until the carrots and potatoes are very tender.

5.     Remove the bay leaf.

6.     Place 2 cups of the stew (broth and vegetables) into a blender, and blend just briefly. Stir the mixture back into the pot to thicken the stew. Stir in the parsley.

Makes 6-8 servings

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. 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. Carrots have three 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. Tomatoes have healthy amounts of vitamin E, thiamin, niacin, Vitamin B6 and magnesium. Celery can lower high cholesterol and inflammation and is super hydrating. 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 garlic is consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer.  Parsley does an amazing job alkalizing the body and is great for anything mouth-related such as gum disease, tooth decay, and dry mouth, as it impedes the growth of unproductive microorganisms. Rosemary helps alleviate nerve-related conditions, boosts the immune system, fights off bacterial and viral infections, aids respiratory ailments, and can strengthen digestion and improve circulation.

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.

Maple Cinnamon Butternut Squash

WHAT’S IN IT

• 1  large butternut squash

• 1 1/2 T avocado oil

• 1 1/2 T pure maple syrup

• 1 t sea salt 

• 3/4 t ground cinnamon

• ½ t nutmeg

• 1/2 t ground black pepper

• 1 T fresh rosemary, chopped

• Parchment paper

HOW TO MAKE IT

1.    Preheat the oven to 400 degrees F.

2.    Peel and seed the squash and cut into 1” cubes

3.    Lay a piece of parchment paper on the baking sheet

4.    Place the squash cubes in a large bowl. Drizzle with the avocado oil and maple syrup and mix. Sprinkle the salt, cinnamon, nutmeg and pepper over the top. Toss to coat, then place on the baking sheet, discarding any excess liquid. Spread the cubes in a single layer on the baking sheets

5.    Bake for 15 minutes, turn the cubes with a spatula, then continue baking until the squash is tender, about 10 to 15 additional minutes.

6.    Remove from the oven and sprinkle the rosemary over the top. Serve warm.

WHY IT’S HEALTHY

Butternut Squash is high in anti-oxidants including three different carotenoids which help to boost the immune system and fight colds and flu.  It is a great source of fiber as well as vitamins A, C and B6. Maple Syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a known anti-inflammatory, and is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. You may be tempted to leave the Rosemary out by don’t!  Rosemary helps stimulate the immune system, increase circulation, and improve digestion. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration. And it add the perfect kick to this dish. 

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.                                        

Loving this Lentil Soup

WHAT’S IN IT     

·       2 T avocado oil

·       2 cloves garlic 

·       2 shallots 

·       4 large carrots

·       4 stalks celery 

·       1/4 t each sea salt and black pepper 

·       3 cups red baby potatoes 

·       4 cups vegetable broth

·       2-3 sprigs fresh rosemary

·       1 bay leaf (optional)

·       1 cup uncooked green or brown/black lentils 

·       2 cups chopped kale

HOW TO MAKE IT

1.     Rinse and drain the lentils

2.     Mince the garlic

3.     Slice the carrots and celery into ¼” pieces

4.     Cut the potatoes into bite sized pieces

5.     Heat a large pot over medium heat.  Once the pot is hot add oil, shallots, carrots, and celery. Season with a little sea salt and pepper.  Stir.

6.     Cook, stirring regularly, for 4-5 minutes.

7.     Add potatoes, garlic and a little more sea salt and pepper. Stir and cook for 2 minutes

8.     Add vegetable broth, the bay leaf and rosemary and increase heat to medium high. Once the broth is gently bubbling add the lentils and stir. When the broth starts to bubble again, reduce heat to low and simmer uncovered for 15-20 minutes or until lentils and potatoes are tender

9.     Add the kale, stir, and cover. Cook for 3-4 minutes more to wilt. Then taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it's become too thick, or other herbs for more flavor.

10.  Remove bay leaf before serving. Enjoy as is or serve with brown or cauliflower rice

Notes

*In place of red potatoes, you can substitute purple potatoes, butternut squash or sweet potato

*In place of rosemary you can substitute thyme and add other herbs.  Cumin is always a good add.

* Leftovers will keep in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.

WHY IT’S HEALTHY

Lentils are a great source of cholesterol-lowering fiber, which helps prevent blood sugar levels from rising rapidly after a meal.  Lentils are also a good sources of seven important minerals, B-vitamins, and protein. Potatoes are another high fiber food that offers significant protection against cardiovascular disease and cancer. They are also a good source of vitamin B6, potassium, vitamin C, manganese and niacin. Potatoes also contain a variety of phytonutrients that have antioxidant activity, including carotenoids and flavonoids which boost immunity and helping to reduce inflammation and oxidative stress.  Fresh garlic is one of the most nutritious foods on the planet. It 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. 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. Also high in vitamin C, folate, biotin and calcium. 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. Celery can lower high cholesterol and inflammation and is super hydrating.

Oatmeal, the breakfast of champions!

WHAT’S IN IT

·      1 cup steel cut oatmeal

·      ½ cup raspberries or blueberries (fresh or frozen)

·      6-8 almonds or walnut pieces, coarsely chopped

·      1 t dried barberries (don’t consume if pregnant or nursing)

·      1 t ceylon cinnamon

·      1 T ground flax meal

·      1 T sunflower seeds

·      1 T pure maple syrup (optional)

·      Oat or coconut milk to taste (optional)

HOW TO MAKE IT

1.     In a medium pot mix 1 cup oatmeal and 3 cups of water.*  Bring to a boil then simmer for 20-25 minutes until the water is absorbed.

2.     Add plant milk to your desired consistency and top with blueberries, barberries, cinnamon, flax meal, sunflower seeds, nuts and pure maple syrup - or any toppings of your choice. The amounts in the recipe are guidelines, adjust to your preference

3.     Store any remaining oatmeal in the refrigerator. To reheat, put desired amount in a medium pot, add few tablespoons of water, and cook on low, stirring occasionally, until heated through.  Double the recipe and have enough to last the week!

* or 2 cups water and 1 cup plant milk for creamier oatmeal

WHY IT’S HEALTHY

Oatmeal is a fantastic choice for breakfast as it provides low glycemic carbs for energy, along with protein and healthy fats. Oats are also 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.  Barberries also help with weight loss (and acne!). 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. Walnuts, flax meal and sunflower seeds are great sources of Omega-3 fatty acids, important for brain and heart health.  Walnuts are an outstanding source of Vitamin E (138% RDA) as are sunflower seeds (87% RDA). Sunflower seeds are also good sources of Vitamin B1, B6, selenium, and magnesium.  The anti-oxidants in Cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease.  

Chocolate Pomegranate Bars

WHAT’S IN IT

• 10 ounces dark cacao (chocolate) chips (70% or more cacao)

• ¼ cup coconut oil

• ¼ cup pure maple syrup

• ½ cup crushed walnuts

• 1 t ground cinnamon

• 1 – 2 cups pomegranate seeds (to your taste)

• coconut to sprinkle (optional)

Note – it is best to use organic ingredients if possible. 

HOW TO MAKE IT

1. Stir the cacao chips and coconut oil in a saucepan over low heat until the mixture is melted

2. Add the maple syrup and stir to combine

3. Add crushed walnuts and cinnamon. Stir to combine

4. Spread an even layer of chocolate mix on baking tray lined with parchment paper.

5. Press the pomegranate seeds firmly into the chocolate

6. Sprinkle with coconut (if using)

7. Place in freezer for at least 30 minutes

8. Break into pieces to serve, or remove the chocolate from freezer after 20 minutes and cut into pieces with a pizza cutter, then return to freezer to fully freeze.

WHY IT’S HEALTHY

Cacao is a terrific source of calcium, magnesium, and iron. It's loaded with antioxidants, improves cardiovascular health, builds strong bones, and elevates your mood and energy. 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 known anti-inflammatory, and is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. Pomegranate Seeds are high in antioxidants, great blood builders, help to stabilize blood sugar, and are helpful in regulating hormones. Walnuts are a great source of omega-3s, support heart health, fight heart disease and are an awesome brain food.

ENJOY!