dairy-free

Golden Milk

Ingredients:

  • 1 cup almond milk
  • 1/2 cup water
  • 1/2 tsp ground turmeric
  • 1 inch thin slice of ginger root, peeled and cut up into chunks (for flavor)
  • 1/4 tsp cinnamon stick
  • 2 tsp coconut oil
  • 1 tbsp honey or maple syrup
  • 1/4 tsp cayenne pepper (be careful not to add too much)

Directions:

In a small pot, add all the ingredients and spices into the pot. Put pot over medium heat, and then allow milk to simmer. Continue cooking for about 2 minutes stirring the mixture so it doesn’t burn. Take off heat, remove ginger chunks and pour into mugs and enjoy!

Pan Seared Chicken, Couscous and Wilted Spinach

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Ingredients:

1 box couscous (regular, not flavored)

1/4 cup grated parmesan

2 tbsp oil (divided), grapeseed, avocado, or olive oil best

1 large chicken breast (butterfly cut)

4 cups dark leafy greens (spinach, kale, turnip greens…)4-5 cloves Garlic

1/2 Lemon

1 tbsp parsley

Directions:

Chicken:  Butterfly cut (cut in half length wise) your chicken breast so you have 2 thin pieces. Put 2 tbsp olive oil in pan and heat over med. heat. Once pan is hot add chicken. Cook until browned on bottom (about 4 min). Flip and turn down heat and cook until chicken is cooked throughout (about 8 min but varies according to the thickness of the chicken)

Couscous:  Start water boiling for couscous and cook according to box. When finished let sit off the heat for 5 min. then add parmesan cheese, and salt and pepper to taste.

Wilted Greens:  For the wilted greens, add oil to pan and put over med. heat. Once hot add garlic and cook for 2 min. add the greens. Cook until wilted and add lemon juice, salt and pepper

Place couscous on plate, top with wilted greens and top with chicken. Top with parsley and lemon wedge.

Serves Two

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Red Curry Sauce

Ingredients:

  • 1 tsp coconut oil
  • 1 tsp. minced ginger root
  • 1 tbsp. red curry paste (add more or less to your liking)
  • 1 tsp. minced garlic 
  • 1 can coconut milk (13.5 oz)
  • 2 tbsp. chopped basil

Directions:

Add Coconut oil to small pan. Once melted add ginger and garlic. Stir and cook for 3 min. over med. low heat. Add red curry paste and stir. Pour in coconut milk and stir. Add chopped fresh basil and serve. 

Fantastic over rice and vegetables, chicken or fish. 

 

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

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

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!

Apple Cranberry Stuffing

Ingredients:

  • 1 sweet potato, cut into 1 in. squares
  • 1 cup fresh cranberries, cut in half
  • 1/4 cup of vegetable or chicken broth
  • 4 slices of bacon
  • 4 stalks of celery, chopped
  • 4 cloves of garlic, minced
  • 2 tbs. rosemary, minced
  • 1 tbs. olive oil
  • 2 cups mushrooms, thinly sliced
  • 1 and 1/2 heads of cauliflower, process in food processor until it looks the size of rice
  • 1 green apple, cut into 1 inch squares
  • 1/4 tsp. cinnamon
  • 1/4 tsp. salt

Directions:

Preheat oven to 350 degrees. Combine sweet potatoes, cranberries, and broth into large baking dish. Place in oven and cook for 30 minutes. Stir once.

While sweet potatoes are cooking, place bacon slices in skillet and cook until they are crispy. Remove bacon from the pan and let cool. Add onion and celery in bacon grease pan and cook for 8 minutes, or until they begin to turn brown. Remove onion mixture from pan and place in a small bowl on the side. 

Add olive oil to pan and mushrooms. Cook, stirring for a couple minutes until the mushrooms are brown. Add cauliflower to mushroom pan and cook for 5 minutes, stir a few times while cooking. 

When the sweet potato mixture is finished cooking, remove from the oven and turn the heat up to 425 degrees. Add the cauliflower mixture, the onion mixture, the apple as well as the cinnamon and sea salt to the sweet potato mixture and stir to combine. Place back in the oven for another 10 minutes. Let cool for a few minutes, and serve warm.

 

Mushroom Gravy

Ingredients:

  • 1 tbs. Olive Oil
  • 1/3 cup finely chopped onions
  • 3 cloves garlic - minced
  • 2 tbs. Unbleached flour (or substitute with gluten-free flour)
  • 1 lb. mixed mushrooms (such as cremini, chanterelle, morel, shiitake, and white button) sliced
  • 2 cups chicken broth (low-sodium)
  • 1 tbs. chopped fresh thyme
  • Salt and Pepper to taste

Directions:

Heat oil in skillet over medium heat. Add onions and garlic and cook for 2 min. Add flour and stir until combined. Add mushrooms. Cook about 5 minutes, until the mushrooms are tender. Add stock mixture to the roux, whisk constantly. Bring to a boil over medium- high heat. Continue to stir constantly. Add thyme and cook until the sauce thickens, about 5 minutes. Season with salt and pepper. 

Healthy Hash Browns- Made with Spaghetti Squash

Ingredients:

  • 1 whole large spaghetti squash, cooked and strands pulled out from squash
  • sea salt
  • 3 Tablespoons coconut oil 
  • fresh green onion (optional garnish)
  • cilantro ( optional garnish)
  • optional: top with yogurt (dairy-free, vegan)

Directions:

  • Mix squash with a little sea salt. Form into balls, compact them with your hands, and then press each ball into a hash brown patty. Use a kitchen towel or paper towel to help squeeze out any extra moisture you can from each patty. 
  • Heat a skillet up to medium heat, and add in a little oil. When oil is nice and hot, gently add in a couple patties to pan fry.
  • Pan fry each side of the hash brown patties for about 5 to 7 minutes a side, or until nice and golden and thoroughly heated all the way through.
  • Top with optional garnish if you like
  • Enjoy!