Category: Recipes

This recipe appears in the current issue of Southern Living. It isn’t complicated and is full of nutritious ingredients. Enjoy!

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Kale and Sweet Potato Salad with Chicken

 

2 Tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 teaspoon kosher salt, divided
6 Tablespoons olive oil, divided
1 1/2 cups cubed sweet potato
1 teaspoon finely chopped rosemary, divided
1/2 teaspoon black pepper, divided
4 (5 oz) boneless, skin on, chicken breast
1 teaspoon salted butter
1 teaspoon light brown sugar
1/4 cup chopped pecans, toasted
8 ounces kale leaves, thinly sliced (about 7 cups, loosely packed)Whisk together lemon juice, mustard,

Whisk together lemon juice, mustard, honey and salt. While whisking drizzle in the olive oil until the dressing is emulsified. Correct the seasoning to your taste and set aside.Preheat oven to 425 degrees F.

Preheat oven to 425 degrees F. Toss together sweet potatoes in 1 tablespoon of the olive oil, 1/2 teaspoon chopped rosemary and 1/4 teaspoon salt and pepper to coat. Spread in a single layer on one end of a large rimmed baking sheet.Rub chicken with another tablespoon olive oil and place on the other end of the baking sheet skin side up. Sprinkle with 1/2 teaspoon rosemary, 1/4 tsp

Rub chicken with another tablespoon olive oil and place on the other end of the baking sheet skin side up. Sprinkle with 1/2 teaspoon rosemary, 1/4 tsp salt and 1/4 tsp pepper.Roast contents of

Roast contents of pan until the sweet potatoes are tender. (Stir potatoes half way through roasting), and chicken is golden brown and a thermometer inserted into the thickest part of the chicken registers 165 degrees F, about 20 minutes. Let sweet potatoes and chicken cool.Meanwhile, melt butter in a small skillet over medium. Add sugar and cook, stirring constantly until dissolved, about 1 minute. Add pecans, and cook, stirring until sugar mixture no longer sticks to the pan and instead coats the pecans. Remove from heat and spread the pecans in a single layer on a sheet of parchment paper. Cool completely.

Meanwhile, melt butter in a small skillet over medium. Add sugar and cook, stirring constantly until dissolved, about 1 minute. Add pecans, and cook, stirring until sugar mixture no longer sticks to the pan and instead coats the pecans. Remove from heat and spread the pecans in a single layer on a sheet of parchment paper. Cool completely.

Cut chicken into 1/2 inch slices. Combine the kale and sweet potatoes in a large bowl. Drizzle with half the dressing and toss gently to coat. Divide mixture among 4 plates, top with sliced chicken and candied pecans. Drizzle chicken with remaining dressing and serve.These nicely filling salads will keep you satisfied and each serving contains 487 calories, 31 grams of protein, 15 grams of carbs, 2 grams of fiber and 34 grams of fat.

These nicely filling salads will keep you satisfied and each serving contains 487 calories, 31 grams of protein, 15 grams of carbs, 2 grams of fiber and 34 grams of fat.

[/gdlr_styled_box]

One of my favorite new cookbooks is Sarah Britton’s “My New Roots”. She takes natural whole foods and makes dishes that are irresistible in flavor while also being good for you.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Oyster Mushroom Bisque Serves 3-4

Scant 1/2 pound oyster mushrooms (or mushroom of your choice)
1 tablespoon coconut oil or ghee
3 medium onions, chopped
2 large leeks, washed thoroughly and white parts thinly sliced
fine sea salt
1 teaspoon fresh thyme leaves plus sprigs for garnish
4 garlic cloves, minced
freshly squeezed juice of 1/2 lemon
1 quart vegetable broth
2 cups cooked white beans (if using canned, drain and rinse before using)
freshly ground black pepper
2 tablespoons cold pressed olive oil

Clean mushrooms with a damp paper towel to loosen and remove debris. Chop the mushrooms that are large and leave the smaller ones intact

Heat the coconut oil or ghee in a large pot and add the onions, leeks, a good pinch of sea salt and the thyme. Cook for 5 minutes over medium heat, until this onions and leeks are soft. Add the garlic to the pot and stir.

Sprinkle the lemon juice into the pot and stir to loosen any browned bits. Stir in the mushrooms and cook on medium heat for about 5 minutes until the mushrooms are soft.

Meanwhile, combine the vegetable broth and beans in a blender and blend on high speed until creamy
When the mushrooms are cooked, remove a few from the pot for garnish. Add the broth and bean mixture to the pot, stir well and simmer for 5 minutes.

Ladle the soup into the blender and blend on high speed until completely smooth. Add water or more broth to thin if desired.

Season the soup with plenty of fresh ground black pepper and with sea salt to taste. Ladle the soup into bowls and garnish with the reserved cooked mushrooms, a drizzle of olive oil, and a small sprinkling of thyme leaves. Serve hot

[/gdlr_styled_box]

I found this recipe in my latest issue # 30 of Origin Magazine. This salad is chock full of protein but light enough not to weigh you down.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Apple Pecan Quinoa Salad

Serves 2 Prep time 18 minutes

Salad

1/4 cup quinoa uncooked
3 cups fresh spinach
1 apple chopped
1/2 sweet onion chopped
1/4 cup chopped pecans (toasted if desired)

Dressing

1 tablespoon chia seeds
1 tablespoons coconut oil, melted
2 tablespoons red wine or rice wine vinegar

Cook quinoa as directed by its package
While quinoa cooks prepare dressing by mixing chia seeds, coconut oil and vinegar. Taste and correct seasoning with salt and pepper and herbs if desired
Once quinoa is cooked, combine the quinoa, spinach, apple, onion and pecans. Pour salad dressing over all and toss to combine.

Nutritional Info:

For 1 serving

330 calories
20 grams fat
35 grams carbs
9 grams fiber
10 grams sugar
8 grams protein
0 mg cholesterol
44 mg sodium
655 mg potassium

 

[/gdlr_styled_box]

I found this recipe black bean cakes in June, 2017 issue of Vegetarian Today Magazine.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Black Bean Cakes with Cilantro Scallion Slaw

Makes 2 Servings.

For the Slaw, puree:

1/3 cup sour cream or (dairy free sour cream)
1/4 cup thinly sliced scallions
10 sprigs fresh cilantro
1/2 jalapeno chile, chopped finely
Juice of 1 lime
1 1/2 cup shredded green cabbage

Puree the sour cream, scallions, cilantro and jalapeño with the lime juice. Add the shredded cabbage and stir to combine. Refrigerate covered and chill while you prepare the cakes

For the Cakes, mash:

1 can of black beans, drained and rinsed
1 egg white
1/4 cup ground organic tortilla chips
1/4 cup diced bell pepper
2 tablespoons grated onion
1/2 teaspoon each ground coriander and chile powder
salt to taste
2 tablespoons olive or coconut oil

Mash half of the beans with the egg white in a bowl. Stir in the remaining whole beans, tortilla chips, bell pepper, onion, coriander and chile powder; season with salt to taste. Chill the bean mixture for at least 10 minutes then form into 2, 3 inch round cakes.
Fry the cakes in olive or coconut oil until heated through, about 4 minutes per side.
Serve the cakes with the slaw.

 

[/gdlr_styled_box]

Taken directly from Clean Eating Magazine, the June 2017 issue. This is one of those dishes you can just throw together in 30 min or less, which is great if you come home from work and need to get dinner for 4 on the table. It’s full of health benefits from the coconut oil, ginger and spices. Delicious and nutritious.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]
Serves 4 Hands on time 15 minutes. Total time: 30 min

For this recipe we love the flavor of Vadouvan, a mild French-style curry powder that usually contains shallots and garlic. Look for it in specialty stores and online- but if you can’t find it, any mild curry powder will work. We chose to serve the curry on a bed of quinoa instead of brown rice for quicker cooking.

1 lb boneless, skinless chicken thighs, cut into bite-size pieces (buy the best quality, humanely raised chicken you can afford)
4 teaspoons mild curry powder (such as Vadouvan)
1 tablespoon coconut oil
1/2 yellow onion, finely chopped
1 tablespoon peeled and minced ginger
3 cloves garlic, minced
1 cup frozen peas
1 cup cherry tomatoes
2/3 cup low-sodium chicken broth
1/2 cup full fat coconut milk
1/2 teaspoon sea salt or to taste, divided
1 cup quinoa, (red or white), rinsed
3 cups loosely packed baby spinach

1 In a bowl, toss the chicken with the curry powder; set aside. In a large saute pan on medium high, heat the coconut oil. Add the onion and saute until softened, 2-3 minutes. The more you brown it the more the flavor will be developed. Add chicken, ginger and garlic, and saute until the chicken begins to brown, 2-3 minutes. Add peas, tomatoes, broth, coconut milk and 1/4 teaspoon salt. Reduce heat to low and maintain a simmer, partially covered until chicken is cooked through, 15 minutes.

2 Meanwhile, prepare quinoa according to package directions with remaining 1/4 teaspoon salt. Fluff with a fork cover and set aside.

3 Stir spinach into curry and heat just until the leaves begin to wilt, about a minute or two.
Divide quinoa onto 4 plates and top with curry.

[/gdlr_styled_box]

from Antonio Lumuaco

Got chips? Take a dip, the salsa’s fine. It’s naturally tart, sweet and spicy—made with a very sharp, fine-aged Korean radish kimchee and mango or apple. This is the perfect way to use kimchee that’s been languishing in the back of your fridge. Kimchee Salsa is spicy enough to take the chill out a brisk winter afternoon.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

You’ll need:
1 cup very aged fermented Korean radish, or Napa cabbage kimchee, roughly diced
3/4 cup Granny Smith or other tart apple, or under-ripened mango, roughly diced
2 garlic cloves (or more), minced
1 medium size jalapeño pepper, about 1 minced tbsp
juice of one lime, about 3 tbsp
1/4 cup red bell pepper, minced
1/4 cup yellow onion, minced
1/2 tsp brown sugar
1 tbsp dried red currants (optional)
Salt to taste

Combine all ingredients in a bowl and mix well. Allow flavors to bloom at room temperature for two to four hours. Place in a jar, cover tightly and refrigerate overnight; it will keep refrigerated for up to two weeks. You can adjust flavor as needed before serving. Have it with a bowl of home made tortilla chips or use it on quesadillas.[/gdlr_styled_box]

The weather is beginning to heat up and Summer is upon us. Now is the time for fast and fresh recipes. I came across this recipe in the latest issue of Vegetarian Today. This recipe for Pad Thai Salad will leave you satisfied but not weighed down and give you energy for all your outdoor activities.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Pad Thai Salad
6 Servings

For the Dressing

3 tablespoons Rice vinegar

2 tablespoons each, organic ketchup and tamarin1 tablespoon each, grapeseed oil and brown sugar (or any other natural sweetener such as honey or maple syrup1 1/2 teaspoons each

1 tablespoon each, grapeseed oil and brown sugar (or any other natural sweetener such as honey or maple syrup1 1/2 teaspoons each

1 1/2 teaspoons each chile garlic sauce (Sriracha) and minced fresh ginger

For the Salad

1 cup sugar snap peas, blanched for 2-3 minutes

2 cups each shredded napa cabbage, diced tomatoes and mung bean sprouts1 cup grated carrots, julienne yellow bell peppers, and sliced cucumbers1 cup each, fresh basil, cilantro and mint leaves1/2 cup sliced scallions1/2 cup chopped dry roasted peanuts

1 cup grated carrots, julienne yellow bell peppers, and sliced cucumbers1 cup each, fresh basil, cilantro and mint leaves1/2 cup sliced scallions1/2 cup chopped dry roasted peanuts

1 cup each, fresh basil, cilantro and mint leaves1/2 cup sliced scallions1/2 cup chopped dry roasted peanuts

1/2 cup sliced scallions1/2 cup chopped dry roasted peanuts

1/2 cup chopped dry roasted peanuts

Whisk together the vinegar ketchup tamarin, oil, lime juice, brown sugar, chili garlic sauce, and ginger in a bowl. Correct seasoning of desired.

Blanch sugar snap peas in boiling salted water for 2-3 minutes, transfer to iced water to stop cooking process, then drain

Cook vermicelli according to package directions, drain and rinse with cold water; drain again

Combine peas, vermicelli, cabbage, tomatoes, bean sprouts, carrots, bell peppers, cucumbers, basil, cilantro, mint and scallions. Toss with enough dressing to flavor the salad without wetting it too much. Divide onto 6 plates and garnish with chopped peanuts

Each serving 299 cal;  9 grams total fat, 323 mg sodium, 48 grams carbohydrates, 5 grams fiber, 9 grams protein[/gdlr_styled_box]

Pecan, Granny Smith & Kale Salad

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Serves Serves 2, as a side course

Ingredients:

2 cups finely chopped kale
1/8 cup chopped pecans
1/8 cup chopped celery
1 chopped granny smith apple
1/2 cup shredded red cabbage
2 tablespoons orange juice
2 tablespoons lemon juice
1/2 tsp. chopped chives or 1/4 tsp. onion powder
1/2 tsp. garlic powder or 1 small garlic clove chopped
1/4 teaspoon dried parsley
1/4 tsp. ground flaxseed

Directions:
Chop kale, pecans, celery, apple. chives and garlic (unless using powdered herbs)
Squeeze orange and lemon juice.

Place apples in bowl first and blend with juice.
Mix in all remaining ingredients, including herbs.
Serve

Has a nice tartness and crunch that pairs nicely with grilled salmon or a creamy pumpkin or butternut squash soup.
100% of ingredients have anti-angiogenic properties and can be served in a matter of minutes.
Give each family member 1-2 things to squeeze or chop and voila in mere minutes a delicious, anti-angiogenesis meal appears.

[/gdlr_styled_box]

Pomelo Salad With Chile, Lime, Peanuts, And Coconut

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

INGREDIENTS

2 tablespoons palm sugar or light brown sugar
2 red or green Thai chiles, finely chopped
2 garlic cloves, finely chopped
1/4 cup fresh lime juice
3 tablespoons fish sauce
Kosher salt
1/2 cup unsweetened shredded coconut
1/2 cup vegetable oil
2 shallots, thinly sliced, divided
1/4 cup peanuts, preferably skin-on
2 pomelos or 3 ruby red grapefruit
3/4 cup torn cilantro leaves with tender stems
2 tablespoons dried shrimp
PREPARATION

Whisk palm sugar and 1 tablespoon water in a medium bowl to dissolve sugar. Whisk in chiles, garlic, lime juice, and fish sauce; season with salt. Balance with more sugar, lime juice, or fish sauce if needed.
Toast coconut in a dry small saucepan over medium-high heat, stirring occasionally, until golden brown, about 4 minutes. Transfer to a small bowl.
Heat oil in same saucepan. Add half of shallots and fry, swirling, until golden brown and crisp, about 3 minutes. Transfer to paper towels with a slotted spoon to drain; season with salt.
Cook peanuts in shallot oil until golden brown, about 2 minutes. Transfer to paper towels to drain; season with salt.
Remove peel and white pith from pomelos. Tear membrane off and pull segments into large pieces, transferring to a large bowl as you go. Add cilantro, remaining shallots, and half of dressing and toss to coat. Add coconut, peanuts, and dried shrimp; toss again. Divide among plates, drizzle with remaining dressing, and top with fried shallots.

[/gdlr_styled_box]

Curried Carrot, Ginger and Orange Soup

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

1 Tablespoon coconut oil
1 cup sweet onion, diced
3 cloves garlic, minced
1 Tablespoon ginger minced
1 teaspoon curry powder
1/2 teaspoon salt
pinch freshly ground black pepper
2 pounds carrots, roughly chopped
3 cups vegetable stock
1 cup freshly squeezed orange juice
chopped chives for garnish

In a large pot, heat coconut oil over medium heat.
Add onions and cook till translucent, about 5-7 min.
Add garlic and ginger and cook a couple of minutes longer
Add carrots, curry powder, salt and pepper
Add vegetable stock and orange juice and bring to a simmer.
Simmer soup for about 20 minutes or until carrots are tender
Blend soup until smooth sand garnish with chopped chive
Correct seasoning as desired and serve.

[/gdlr_styled_box]

Recipe from Clean Eating, May 2017 Issue

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Turmeric Roasted Vegetables
Serves 4

6 cups broccoli florets cut into 3 inch pieces

2 large carrots, peeled and cut diagonally into 1 inch pieces

1 teaspoon ground turmeric

3 tablespoons olive or coconut oil, divided

sea salt and ground black pepper to taste

1/3 cup raw, unsalted almonds

1 large shallot minced

1/4 cup chopped flat leaf parsley

1 teaspoon lemon zest plus the juice of 1/2 lemon, divided

1 garlic clove minced

Preheat the oven to 425 degrees. Line 2 large baking sheets with parchment paper. in a large bowl, toss the broccoli and carrots with 2 tablespoons of the oil. Arrange vegetables on the two baking sheets in a single layer. Season with salt and pepper and roast until golden and tender, 30-35 minutes.
Meanwhile in a food processor grind the almonds until finely chopped. In a small skillet on medium-low heat remaining tablespoon of oil. Add shallot and saute, stirring occasionally until tender, 4-5 minutes.Remove the skillet from heat and stir in the almonds, parsley, lemon zest and garlic. Transfer the roasted vegetables to a serving bowl, top with gremolata and drizzle the lemon juice over the top

[/gdlr_styled_box]

Here is a recipe I got from Clean Eating Magazine’s June 2017 issue. It’s packed with vegetables and is nutrient dense. The secret is to chop the vegetables into small pieces so that you get a variety of flavors and textures in every bite, to quote them.

[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55″ ]

Saturday Chopped Salad
Serves 6

1 head romaine lettuce finely chopped
3 cups chopped red cabbage, or a mixture of red cabbage and endive
5 pepperoncini, seeded and finely chopped
3 radishes of your choice finely chopped
2 Persian cucumbers, finely diced, or 1 seedless cucumber, finely diced
2 carrots finely diced
1/2 pint cherry tomatoes, quartered (optional)
1/2 bunch of chives, finely chopped
2/3 cup everyday salad dressing or as needed
1 avocado, peeled pitted and diced
3 oz full fat feta cheese

In a large bowl, combine lettuce and cabbage. Add pepperoncini, reduces, cucumbers, carrots, tomatoes and chives. Toss with enough dressing to coat lightly. Add avocado and feta and drizzle with a small amount of dressing. Toss very gently with gloved hands to incorporate the dressing into the salad.

Everyday Salad Dressing

1 small shallot, minced
3/4 cup extra virgin olive oil (or 1/2 cup olive oil and 1/4 cup flax oil)
2 tablespoons apple cider vinegar or red wine vinegar)
2 tablespoons rice wine vinegar
2 teaspoons raw honey or pure maple syrup
1 tsp Dijon mustard
3/4 to 1 teaspoon sea or kosher salt

In a small bowl or a jar with lid, whisk or shake all ingredients until emulsified. Cover and refrigerate for 5-7 days.[/gdlr_styled_box]