Fresh and Healthy Chicken & Vegetable Stir Fry


INGREDIENTS:

  • 4 cups of cut up grilled chicken
  • 1 tablespoon sesame oil
  • 8 oz of sliced mushrooms (about 2 cups)
  • 4 cups of chopped Bok Choy 
  • 1/2 cup of Organic vegetable broth
  • 1/2 cup or 1 small can of water chestnuts

SAUCE:

  • 1/4 cup of Liquid Aminos or Soy Sauce
  • 1 to 1.5 tablespoons of Sriracha Hot Sauce
  • 1 teaspoon Sesame seeds
  • 1/2 cup fresh Basil (garnish)

DIRECTIONS: 

Turn on stove top to medium high. Put 1 tablespoon of sesame oil into a wok or large pan. Add in the chopped Bok choy, the mushrooms and the vegetable broth. Cook everything together until the mushrooms and bok choy start to get soft. For the stir fry sauce, simply mix the liquid aminos, sriracha sauce and sesame seeds together. Then add this sauce into your wok and mix stir fry and sauce together and cook on medium low for another 5 minutes. Serve with some fresh, chopped basil on top!

Serves: 5 - 6

Roasted, Balsamic Brussels Sprouts with Grapes and Goat Cheese


INGREDIENTS:

  • 5 - 6 cups of Brussels sprouts (quartered) 
  • 2 tablespoons unmelted coconut oil
  • 1 cup of halved grapes
  • 1 -2 tablespoons of Balsamic vinegar or glaze
  • 1/2 cup of crumbled goat cheese

DIRECTIONS: 

Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!

Serves: 5 - 6

Quick and Healthy Banana Peanut Butter Cookies!

INGREDIENTS:

  • 1 and 1/2 ripe bananas
  • 1 tablespoon of cocoa powder
  • 1 cup of organic oats
  • 1/2 cup of dried, unsweetened, shredded coconut
  • 2 BIG tablespoons of organic peanut butter (no sugar added)
  • 1/3 cup melted coconut oil
  • about 15 small squares of dark chocolate (I usually buy a bag called "dark chocolate morsels). 

DIRECTIONS: 

Pre-heat oven to 350 degrees. Mash up 1 and 1/2 RIPE bananas and set aside. Then, into a blender or a ninja, add in 1 tablespoon of cocoa powder (user organic if you can). Then add in 1 cup or organic oats, 1/2 cup of your dried coconut, and 2, big tablespoons of your organic peanut butter. Blend up all the ingredients (not too long, you want the mixture to still be coarse). Mix blended ingredients into a bowl with the mashed bananas AND your melted coconut oil, and mix together well. Then, get a cookie sheet and form mixture into about 15 cookies. You can place a small (small!) square of dark chocolate on the top for a little added sweetness! Bake for 15 minutes, let cool (or don't :D) and then enjoy!

Serves: 15 cookies

Grilled Chicken over white bean, garlic mash

Ingredients:

  • 3 cloves of garlic
  • 2 chicken breasts 
  • 1 can of great white northern beans
  • 1 lemon
  • 1 teaspoon dried rosemary
  • olive oil
  • salt and pepper

DIRECTIONS: 

Grill or cook 2 chicken breasts. Roast 3 cloves of garlic in a pan with olive oil or in the oven until slightly brown. Once roasted, add garlic into a ninja or a blender with a 14 oz can of drained, great white northern beans. Squeeze in about 1 - 2 tablespoons of fresh lemon juice into the ninja or blender, and then blend up until ingredients are mixed well. Put white bean, garlic mash onto a plate and then put grilled chicken over mash. Sprinkle about 1 teaspoon of dried rosemary over the top of the chicken along with 1 teaspoon of olive oil. Add some salt and pepper to taste, and you're ready to eat!

Serves: 2

Pasta Carbonara

Ingredients:

4 servings dried (uncooked) pasta

2 cups ham

1 cup frozen peas

2/3 cup plain yogurt

1 egg

1 tsp dijon mustard

1/2 cup grated parmesan dish

1 tsp cracked pepper

Directions:

Beat 1 egg in a small bowl. Add dijon mustard and parmesan cheese and stir. Cook pasta according to directions. Just before the pasta is finished add the frozen peas and ham and boil with pasta 1 more minute. Drain pasta, ham and peas and then pour back into pot and IMMEDIATELY stir in the egg mixture (pasta needs to be very hot still) then add yogurt and black pepper.

Approximately 4 servings

Italian Rice Pilaf

 

 

  • 1 tablespoon olive oil
  • 1 cup orzo pasta or gluten free orzo
  • 1 cup jasmine or plain long-grain white rice
  • 4 cups water
  • 2 tablespoons vegetable or chicken bouillon
  • 1/8-1/4 teaspoon crushed red pepper flakes
  • 6 large fresh basil leaves, very thinly sliced*
  • 2 teaspoons fresh rosemary, minced*
  • 2 teaspoons fresh oregano*
  • 2 teaspoons fresh thyme*
  • 1 tablespoon chopped fresh Italian parsley
  • 1/4-1/2 teaspoon kosher salt, if needed

Directions:

 

 

  • Heat olive oil in large skillet over medium-high heat. Add the pasta and stir to coat. Saute for 3 to 5 minutes, stirring frequently, until the pasta is lightly browned.
  • Add the rice, water, bouillon and red pepper flakes. Bring to a boil, stir and reduce the heat to low, making sure it is still simmer, and cover with a lid.
  • Cook for 16 minutes and check to see if the rice is tender and the water has been absorbed. Add the fresh herbs, stir and taste. Cook for an additional 1 to 2 minutes if the water has not been absorbed.
  • Remove from the heat. Taste and add salt if needed. Let rest for 5 minutes and fluff with a fork before serving.

 

Tempeh Rice Bowl

Ingredients:

for the tempeh marinade:

  • 2 tablespoons hoisin sauce
  • 1 teaspoon honey
  • 1 teaspoon rice vinegar
  • 1 teaspoon soy sauce, or liquid amino acids
  • 8 ounce package tempeh, sliced

for the rice:

  • 2 cups vegetable broth or water
  • 1 cup uncooked brown rice
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh cilantro leaves

assemble:

  • 1 cup sprouts
  • 1 cup grated or julienne carrots
  • 1 cup grated or julienne beets
  • 2 green onions, sliced diagonally
  • 2 soft cooked eggs
  • 1 tablespoon chopped fresh cilantro leaves, for garnish
  • Additional tamari or hoisin sauce for dressing (optional)

Directions:

  1. Whisk together the hoisin sauce, honey, vinegar and soy sauce until smooth. Arrange the tempeh slices in a shallow dish and pour the marinade over the slices. Turn each slice to coat. Cover, and refrigerate for several hours.
  2. Bring the broth or water to a boil in a medium sauce pot. Add the rice, reduce heat to maintain an active simmer, and cover. Cook the rice for the time indicated on the package directions (I simmer the rice for 20 minutes, then turn off the heat and let the rice steam, untouched, on the burner for 20 to 25 minutes more).
  3. Heat a skillet over medium, and cook the tempeh slices in a single layer, turning once, until nice and brown on both sides.
  4. Divide the rice among two serving bowls, layering each with half of the tempeh, sprouts, carrots, and beets.
  5. Gently peel and slice the eggs, and nestle two halves in the rice of each bowl.
  6. Top with green onions and a sprinkle of cilantro. If desired, add a dash or two of tamari sauce or a drizzle of water-thinned hoisin over the bowls.
  7. Enjoy!

Shawarma with Chickpeas

Ingredients:

For the Chickpeas:

  • 1 15-ounce  can chickpeas, rinsed, drained and patted dry
  • 1 Tbsp olive oil
  • 1 tsp  cumin
  • 1 tsp garlic powder
  • 1/2 tsp each sea salt, black pepper, and paprika
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cinnamon

For the Sauce:

  • 1/4 cup hummus 
  • 1 tbsp. of fresh lemon juice
  • 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)
  • 3 cloves garlic, minced
  • 2-3 Tbsp unsweetened almond milk to thin
  • optional: Sea salt to taste 

For Serving:

  • optional: Vegan pita or flatbread (Gluten-free if you prefer)
  • Sliced tomato
  • Sliced red onion
  • Romaine lettuce or fresh parsley, chopped

Directions:

  1. Preheat oven to 400 degrees F and line a large baking sheet with foil or parchment paper.
  2. In a small mixing bowl toss rinsed and dried chickpeas with oil and spices and spread on baking sheet. Bake for 25 minutes, or until slightly crispy and golden brown. Once slightly cooled, sample and adjust seasonings as desired 
  3. While the chickpeas are roasting, prepare your sauce by adding hummus, lemon juice, dill and garlic to a mixing bowl and whisking to combine. Add enough water or almond milk to thin so it’s pourable (~2-3 Tbsp).
  4. Taste and adjust seasonings as needed. 
  5. To serve, warm pitas or flatbread in the microwave for 15 -30 seconds (or the still warm oven for 1 minute) and top with desired amount of chickpeas, sauce, and vegetables of choice.
  6. Enjoy!

Avocado Almond Milk Soup

green soup.jpg

Ingredients:

  • 3/4 cup unsweetened almond milk
  • 1/2 cup chopped fresh tomatillos 
  • 1/2 cup organic chicken broth 
  • 2 ripe peeled avocados, pitted 
  • 1 serrano pepper, seeded 
  • 1 small garlic clove 
  • 2 tablespoons minced red bell pepper 
  • 1 tablespoon chopped fresh chives 
  • 2 teaspoon fresh lemon juice
  • 8 ounces crabmeat, shrimp or other cooked and chopped fish

Directions:

Place first 7 ingredients in a blender; process until smooth.

Combine bell pepper and remaining ingredients; toss gently to combine. Spoon about 3/4 cup soup into each of 4 bowls; top each serving with about 1/3 cup crabmeat, fish mixture.

Sweet Potato Bread

Ingredients:

  • 1 and 1/2 cups of well cooked (soft) sweet potatoes
  • 2 eggs
  • 1 tbs. orange juice concentrate
  • 1/4 cup melted, virgin coconut oil
  • 1/4 cup coconut flour
  • 1/4 cup almond meal/flour
  • 1 tbs. xanthan gum
  • 1 tsp. baking soda
  • 1/4 cup raisins or dried cranberry
  • 1 tbs. raw honey (optional)
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • Coconut oil for greasing pan

Directions:

Preheat oven to 350 degrees. 

Put first 4  ingredients into a blender, blend until smooth and pour into large bowl. Add remaining ingredients and stir well. Use coconut oil to grease your loaf pan.  Place mixture into 1 large loaf pan or 2 small ones. Bake for 25 minutes or until the bread is completely cooked and middle is set.

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