Stone Fruit Salad

WHAT’S IN IT

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

• 4 large basil leaves, finely chopped

• 4 large mint leaves, finely chopped

• 1 t lime zest

• Juice of 1 lime

• 1 T pure maple syrup (or honey)

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

HOW TO MAKE IT

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

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

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

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

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

WHY IT’s HEALTHY

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

Black Bean & Corn Salad

WHAT’S IN IT

• 1/2 cup minced red onion

• 2 medium cloves garlic

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

•   1 cup frozen organic corn, thawed

•   1 large avocado

•   1/2 cup diced red bell pepper

•   2 T pumpkin seeds, coarsely chopped

•   1/4 cup chopped fresh cilantro

•   2 T extra virgin olive oil

•   3 T fresh lemon juice

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

HOW TO MAKE IT

Drain and rinse black beans

Mince onions, quarter the tomatoes and dice the pepper

Press or finely chop the garlic cloves

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

Mix all ingredients together and serve.

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

WHY IT’S HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber. One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. Organic corn is a good source of Vitamin C, magnesium, some B vitamins, and potassium. It also supplies a good dose of two antioxidants linked to eye and skin health called zeaxanthin and lutein. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. Black Beans ae a g

Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Lemons are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

Inspired by The George Mateljan Foundation

Edamame Bean Salad

WHAT’S IN IT

• 1 can black beans (BPA free can)

• 1 can organic corn (BPA free can)

• 1 bag frozen shelled organic edamame

• 1 red onion, chopped

• 1 bunch cilantro, chopped

• 1 lime, juiced

• 1 T extra virgin olive oil

• Sea salt to taste
  

HOW TO MAKE IT

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

WHY IT’S HEALTHY

One cup of black beans delivers 15 grams of fiber and over 15 grams of protein. Reduced risk of cardiovascular disease has been associated with overall bean and legume intake. A cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Red onion has sulfur compounds, and studies have shown an inverse association between the frequency of consuming onions and the risk of several common cancers. Onions can also protect against too much LDL cholesterol by limiting the activity of harmful free radicals within blood vessels, lowering oxidative stress, improving blood circulation and blood pressure levels. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health, and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body. Extra Virgin Olive Oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

 inspired by vegan food crazy

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

Thai Quinoa Salad

WHAT’S IN IT

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

Spicy Peanut Dressing

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

HOW TO MAKE IT

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

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

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

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

WHY IT’S HEALTHY

Quinoa is one of the best complete proteins available. It is a great source of l-lysine, an essential amino acid crucial for a variety of health benefits, from preventing cancer to reducing anxiety.  One cup cooked quinoa has 5 grams of fiber and 8 grams of protein, 58% of your daily manganese requirement and 30% of your daily magnesium requirement. Even though quinoa is high in carbohydrates, it has a low glycemic index, so the carbs are absorbed slowly and can provide sustained energy release. Just one cup of edamame can pack up to 17 grams of protein and 8 grams of fiber. Edamame is a great source of manganese, folic acid which works with iron to promote energy, and molybdenum, which acts as a stimulus for enzymes and assists in the breakdown of nutrients for energy. Cabbage help reduce bad bacteria and promote good friendly bacteria. Carrots provide over 400% of your daily needs for vitamin A, are a good source of vitamin K and contain three nutrients - beta-carotene, lutein, and zeaxanthin - which are all good for eye health. Bell peppers help to lower cholesterol levels and contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and reduce brain fog. Garlic has high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, copper, and iron. Garlic also contains strong antibiotic, anti-fungal and anti-viral properties. Cilantro can promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases. Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Recipe by vegan crazy

nICE Cream

WHAT’S IN IT

• 2 bananas

• 1/3 -1/2 cup hemp milk

• ¼ cup walnuts

• 1 t vanilla extract

• (Optional) Add Ins (raspberries, mint, dark chocolate chips etc.)

HOW TO MAKE IT

1. Peel and cut the bananas into ½” pieces

2. Lay on a parchment lined sheet pan and freeze for an hour

3. Transfer to a glass container and freeze for at least 7 hours

4. In a high-power blender or food processor mix the walnuts into a fine powder

5. Add the rest of the ingredients and blend until smooth

6. Remove from blender and mix in any additional ingredients

7. Enjoy immediately or freeze until ready to eat

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Walnuts are a fabulous source of Omega-3 fatty acids. Omega-3s support healthy heart and brain function, help to control inflammation, and improve circulation. Walnuts are also a good source of fiber, manganese, copper and magnesium. Hemp Milk contains all essential amino acids, one of the few plant-based complete proteins. amino acids are involved in almost every biological process, from energy production to immune function and muscle growth. A cup of milk made from hemp seeds provides about 30 percent of the daily recommended value for calcium and is also a good source of riboflavin, vitamin D, vitamin B12 and magnesium.

 

This recipe makes 2 servings

Rosemary Tapenade

WHAT’S IN IT

·       1 cup niçoise pitted olives

·       1 cup green pitted olives

·       1 T capers

·       2 anchovy fillets preserved in olive oil

·       2 T lemon juice

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

·       3 garlic cloves

·       1 ½ T fresh rosemary, minced

·       1 ½ T fresh thyme, minced

·       2 T extra virgin olive oil

HOW TO MAKE IT

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

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

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

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

WHY IT’S HEALTHY

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

Rosemary Butter

WHAT’S IN IT

·       4 T grass fed butter (at room temperature)

·       1 T fresh rosemary leaves, chopped

·       1 clove garlic, minced

·       Ground black pepper

HOW TO MAKE IT

1.     Cream butter until softened

2.     Blend in rosemary and garlic, and a pinch black pepper (more to your taste)

3.     Place the butter on a sheet of parchment paper and shape into a log

4.     Refrigerate until firm

WHY IT’S HEALTHY

Rosemary is known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function, and can strengthen digestion and improve circulation. Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, and detoxifying properties. Garlic has strong  antibiotic, antifungal and antiviral properties, is high in vitamin C ad B6 as well as the minerals selenium, calcium and copper. The likelihood of blood vessel damage sue to chronic inflammation has been shown to decrease when garlic is consumed on a regular basis., and garlic is one of the most powerful foods to lower the risk of cancer.

 

Rosemary Induced Olive Oil

WHAT’S IN IT

•  ¼ cup fresh rosemary leaves

•  1 cup extra virgin olive oil

HOW TO MAKE IT

1.     Rinse rosemary leaves and let dry.

2.     Strip the leaves from the stem.

3.     Using the back of a spoon, slightly bruise the leaves to release oils.

4.     Put the leaves and oil in a saucepan and warm on low heat for 5-10 minutes. Do not allow the oil to reach a simmer.

5.     Turn off the heat and let the oil sit for at least an hour (the longer the more intense).

6.     Strain oil into a clean glass jar and store in a cool, dry cabinet for 3 months.

WHY IT’S HEALTHY

Rosemary is known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function and can strengthen digestion and improve circulation. Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, and detoxifying properties.  Extra Virgin Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs. EVOO helps keep blood pressure low and prevent LDL oxidation, and has a monounsaturated fatty acid called oleic acid which is heart-healthy and helps fight free radical damage

 

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.

Hail Caesar!

WHAT’S IN IT

·       2 heads romaine lettuce

·       4 radishes

·       4 jicama sticks

·       4 green onions

·       10-12 black pitted olives

·       Microgreens of your choice (optional)

Dressing:

·       ½ cup unsalted raw cashews

·       2 t tahini

·       2 t Dijon mustard

·       1 t sea salt

·       Freshly cracked pepper, to taste

Vegan Parmesan:

·       1 cup raw cashews

·       ¼ cup nutritional yeast

·       ½ t garlic powder

·       ¾ t sea salt

HOW TO MAKE IT

1.     Make the dressing:

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

b.     Rinse well

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

d.     Add more water to your desired consistency

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

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

3.     Wash and dry one head romaine lettuce

4.     When dry, rip into pieces

5.     Finely chop radish and onions

6.     Chop the jicama and olives into bite sized pieces

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

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

       significant nutrients to the salad

WHY IT’S HEALTHY

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

 

Raw Carrot Cake

WHAT’S IN IT

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

·       1 ½ cups raw walnuts

·       1 cup pitted medjool dates

·       1 cup unsweetened shredded coconut

·       1 t ground cinnamon

·       ½ t ground ginger

·       ¼ t ground nutmeg

·       1 cup raw cashews

·       ¼ cup water

·       3 T pure maple syrup

·       1 t vanilla extract

·       Juice of ½ lemon

·       1/3 cup coconut oil, melted

·       Sea salt

HOW TO MAKE IT

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

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

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

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

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

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

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

8.     Add coconut oil and blend to combine

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

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

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

WHY IT’S HEALTHY

There is no refined sugar or gluten, and the ingredients are chock full of health benefits. Carrots have crucial nutrients (beta carotene, lutein and zeaxanthin) that boost eye health.  One cup of carrots contains 428% of the daily recommended amount of Vitamin A. Medjool dates are packed full of vitamins, minerals and fiber. The fiber helps to lower cholesterol and triglycerides. The minerals help to boost bone health. Walnuts are a great sources of Omega-3 fatty acids, important for brain and heart health.  They are also an outstanding source of Vitamin E. Cashews are a good source of copper. Copper helps with the production of the skin and hair pigment melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity. Additional  benefits include bone health improvement due to the presence of calcium, magnesium, and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. The antioxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease.  Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium.

Inspired by mydarlingvegan                           

Lemon Thyme Tea

WHAT’S IN IT

·      Several sprigs fresh thyme (or 1 t dried thyme in a tea ball or tea bag)

·      1 t raw local honey

·      1 t fresh lemon juice

HOW TO MAKE IT

1.    Place thyme in a mug, add boiling water

2.    Cover and let seep for 10 minutes

3.    Remove thyme, add honey and lemon juice, stir

WHY IT’S HEALTHY

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. Honey is loaded with antioxidants that help boost the immune system.  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.

Drink 3x a day at the first sign of cold or flu.

 

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.

Classic Beef Stew

WHAT’S IN IT

• 1 ½ lbs organic chuck round, cubed

• 2 t Himalayan or sea salt

• 1 t black pepper

• 1⁄4 cup avocado oil

• 1⁄4 onion, chopped fine

• 1 onion cut into chunks

• 1 carrot, chopped fine

• 2 carrots sliced diagonally

• 3/4 cup red wine

• 1 T tomato paste

• Xanthan gum

• 1 T dried parsley

• 1 pinch thyme

• 2 cloves garlic, minced

• 2 bay leaves

• 3 cups organic beef broth

• 3 medium potatoes, quartered

• 3 celery stalks, sliced

• optional - 6 mushrooms, quartered

HOW TO MAKE IT

1.    Heat oil over medium heat in a large dutch oven

2.    Salt meat cubes just before adding to oil

3.    Add meat to the oil and stir until browned – will need to cook in batches

4.    Remove last of meat and add to side plate.  To the dutch oven add finely chopped carrots and onion, parsley and thyme

5.    Add ¼ cup red wine and stir into vegetables and oil until reduced (a few minutes)

6.    Add beef broth, ½ cup red wine, tomato paste, bay leaves, meat, salt and pepper. Cover and cook over low heat for 2 hours (stirring every 15 minutes).  Keep it just under a low boil.

7.    Add carrots, celery, onions, garlic and mushrooms and cook for another 45 minutes

8.   To stew, add Xantham gum to thicken to desired thickness. Start with ¼ teaspoon and make a slurry by adding a little water. Whisk, wait a few minutes.  Add more if needed.  Add slowly. If you add too much at one you end up with a gummy texture

WHY IT’S HEALTHY

The recipe calls for organic meat and beef stock to avoid the antibiotics and hormones generally fed to conventionally farmed animals. We have also substituted almond milk for the same reason. You can use any quality plant-based milk. This stew is loaded with vegetables and herbs that provide significant health benefits and boost your immunity – a great dish for the cold winter months.

Creamy Vegan Mushroom Soup

WHAT’S IN IT

• 2 pounds fresh mixed mushrooms

• 1 yellow onion 3 T Miyoko’s vegan butter

• 3 T avocado oil

• 4 garlic cloves

• ½ cup white wine

• ½ cup tapioca flour

• 3 quarts vegetable stock

• 1 ½ cups coconut cream

• 1 T fresh thyme, chopped

• 3 T parsley, chopped

• sea salt to taste

• black pepper to taste

• tabasco sauce (optional)

HOW TO MAKE IT

1.     Chop the onion

2.     In a large soup pot melt the butter over low heat

3.     Add the chopped onion and stir into the butter, stir occasionally and cook until very brown (about 40 minutes)

4.     Meanwhile, clean and slice the mushrooms and finely chop (or press) the garlic

5.     After the onions have caramelized add the garlic and cook one minute.  Add the avocado oil, then the mushrooms and cook for 15-20 minutes on medium-high heat  (NOTE – set aside 1 cup mushrooms to cook later with a little sea salt, pepper and parsley for garnish)

6.     Add the white wine and cook until the wine is absorbed

7.     Stir in the flour, mixing well until completely combined

8.     Add the vegetable stock, turn the heat to high, and bring to a boil until the soup thickens

9.     Using a hand blender, puree until smooth

10.  Stir in coconut cream, most of the parsley, most of the thyme, sea salt and pepper to taste.  Add a dash of tabasco sauce if using. Keep on very low heat while you prepare garnish

11.  Sautee the remaining mushrooms in avocado oil, salt pepper and the remaining parsley

12.  Add soup to 4 bowls and top with 1 heaping tablespoon of mushrooms. Sprinkle with remaining thyme.

Note - If the soup is not thick after you puree it, stir in a slurry consisting of 1/3 cup of cornstarch whisked with ¼ cup of cold water and bring the soup to a boil to activate

The soup will freeze for 3 months, thaw for one day in the fridge

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. Garlic has strong antibiotic, anti-fungal and anti-viral properties, is high in vitamin C and B-6 as well as the minerals selenium, calcium, copper. The likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when consumed on a regular basis, and garlic is one of the most powerful foods to lower the risk of cancer. 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. This recipe is made vegan by using Miyokos butter and coconut cream.  

Recipe inspired by Billy Parisi

 

Maple Walnut Sweet Potatoes

WHAT’S IN IT

• 2-3 large, sweet potatoes

• 2 t avocado oil

• 1 t garlic powder

• 1 t sea salt

• 1 t black pepper

• ½ cup walnuts chopped 

• ¼ cup pure maple syrup

• Sprinkle of cinnamon 

HOW TO MAKE IT

1.     Reheat oven to 400℉

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

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

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

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

WHY IT’S HEALTHY

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

Cucumber Mint Agua Fresca

WHAT’S IN IT

• 2 English cucumbers

• 10-15 mint leaves

• ½ cup lime juice

• 2” piece of fresh ginger

• 1 t pure maple syrup

• 4 cups filtered water

HOW TO MAKE IT

1.    Peel the skin from the ginger

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

3.    Blend until smooth

4.    Pour the mixture through a strainer

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

6. Garnish with mint sprig or lime wheel.

WHY IT’S SO HEALTHY

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

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℉.