Smart Wild Rice Citrus Salad

Smart Wild Rice Citrus Salad

wild rice citrus saladIngredients
Dairy free, gluten free
1 blood orange
2 cara cara orange
½ C jicama, sliced into matchsticks
1/3 C citrus juice (remaining)
1 clementine
¼ C dried cranberries
1 navel orange
1 T citrus vinaigrette
1 tsp white balsamic
1 C wild rice
2 tsp olive oil
3 tsp pumpkin seeds

 

Instructions:

  1. Cook rice according to package instructions.
  2. In a separate bowl, combine sliced oranges, jicama and cranberries.
  3. In a larger bowl, combine rice, vinaigrette, citrus juice, and olive oil.
  4. Add citrus mix to rice.
  5. Top with pumpkin seeds.
  6. Salt and pepper to taste.
  7. Enjoy!

Simple Tomato Quinoa Soup

Simple Tomato Quinoa Soup

tomato quinoa soupIngredients
½ large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 T olive oil or avocado oil
¾ C cooked quinoa
2 cans tomato sauce
2 T tomato paste
48 oz. vegetable stock
Salt & pepper

Instructions:

  1. Sauté onions, carrots and celery in oil in a stock pot until onions are soft (about 10 minutes) – add salt.
  2. Add vegetable stock (reserve ¼ to rinse tomato cans), cook for about 10 minutes.
  3. Add tomato sauce to pot. Use remaining stock to clean the sauce that stuck to the sides of the cans.
  4. Add tomato paste.
  5. Cook for about 20-30 minutes until vegetable are very soft. Add salt and pepper to taste.
  6. Blend with immersion blender and serve warm.
  7. Add quinoa and enjoy!

Oven-Roasted Tomatoes One pound (450g)

Oven-Roasted Tomatoes One pound (450g)

Oven-Roasted Tomatoes One pound (450g)

This recipe can easily be increased. The important thing is to use a baking dish or pan big enough so that they tomatoes are not too crowded. You want room between them for the moisture to escape, which concentrates the tomato flavor. If you use a metal pan, make sure it’s not aluminum or made of another material that might react with the acidic fruits.

And it’s up to you if you want to cut out the stems before roasting or not. You can see here I did some, but not the others (for whatever reason was running through my mind at the time.) The herbs can vary as well; basil, oregano, or marjoram all pair nicely with tomatoes.

Ingredients
2 tablespoons olive oil
1 clove garlic, peeled and thinly sliced
8-10 branches of fresh thyme & a few spring of fresh rosemary
OR 8-10 branches of basil & a few sprigs of fresh oregano
Salt and freshly cracked pepper
1 pound (450g) tomatoes, (8 small or 4 medium-sized)

Instructions:

  • Preheat the oven to 325 degrees F (165 degrees C.)
  • Pour the olive oil into a shallow baking dish or pan and add the garlic, thyme, rosemary, and salt and pepper.
  • Cut the tomatoes in half horizontally, then use a sharp knife to remove the stems, if you wish. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.

Spiced Pumpkin Seed Butter

Spiced Pumpkin Seed Butter

Spiced Pumpkin Seed ButterIngredients
2 Cups Raw Pumpkin seeds (pepitas)
1⁄2 T Cinnamon
1 tsp. Nutmeg
1 tsp. Allspice
2 T Maple Syrup
1 T Ghee or coconut oil Himalayan (style) salt Water

Instructions:

  1. Preheat oven to 350 degrees.
  2. In a mixing bowl, combine pumpkin seeds, ghee (or oil), and spices. Stir so that the seeds are well coated.
  3. Spread mixture evenly across foil-lined cookie sheet and toast seeds for about 15 minutes (or less). Once they are toasted, remove from oven and let cool.
  4. Add one cup of seeds to food processor along with 1 T of maple syrup. Blend until well chopped, then add 1T of water.
  5. Add last cup of seeds, a pinch of salt and remaining maple syrup. Blend well and add 1 T of water for consistency.
  6. Serve with fresh apples or celery

Health Benefits

  • Cinnamon is an ancient spice from trees in Sri Lanka. The aromatic qualities of cinnamon reminds so many of the comforts of fall! Studies have shown cinnamon can be used as a digestion aid, asthma inhibitor, and provide relief from menstrual or ulcer issues. One study even shows it can help patients manage Type-2 diabetes. Cinnamon contains iron, potassium, zinc, calcium and magnesium. Vitamin A and vitamins from the B group are also found in sticks.<
  • Maple Syrup is a wonderful natural sweetener! This clear sap is extracted from Acer trees found in northern North America. Maple syrup is a great substitute for sugar, especially in fall recipes because of it’s rich flavor. Maple syrup has calcium, potassium, iron, and is also a good source of mineral manganese and zinc.
  • Pepitas are high in fiber (12g per cup) and Omega-3s (9g per cup). Pepitas also provide essential vitamins such as folate and minerals like Potassium, Copper, Zinc and Magnesium; which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth health, relaxation of your blood vessels, while helping to maintain proper bowel function.

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Spinach & Cannellini Bean Soup

Spinach & Cannellini Bean Soup

Spinach & Cannellini Bean SoupIngredients:
1 T Olive Oil
3 Garlic Cloves, minced
1 Yellow Onion, diced
1/2 tsp. Dried Thyme
1/2 tsp. Dried Basil
4 C Chicken Stock or Vegetable Stock
2 Bay Leaves
15 oz. Can of Cannellini Beans
2 C Fresh Spinach, Chopped
3/4 C Dried Orzo
Juice of 1 Lemon
1/4 C Fresh Parsley

Instructions:

  • In 1 T of olive oil sauté garlic and onions in a stock pot until translucent.
  • Add basil and thyme, sauté for a minute.
  • Add stock, bay leaves and with 1 C water.
  • Add beans and spinach heat for 10 minutes then add orzo, if using.
  • Cook for additional 30—45 minutes.

Fine Kale Salad

Fine Kale Salad

fine Kale SaladIngredients
1 bunch (about 1 lb) of fresh kale
1⁄4 C golden raisins

Dressing:
1 T lemon
1 T Olive Oil
1 tsp raw honey
Dash or salt and pepper
1/3 C raw sunflower seeds (or Pine Nuts)
3 T fresh Parmesan Cheese

Instructions:

  1. In a food processor pulse kale until finely chopped, then mix kale and currants in salad bowl.
  2. In a separate bowl whisk together lemon, olive oil, honey salt and pepper.
  3. Mix dressing with kale and currents.
  4. Sprinkle seed and cheese on top.
  5. Enjoy!

Health Benefits

  • Kale: High in Vitamin K, Vitamin A and Vitamin C. Kale is an amazing detoxifying food. It supports the liver because it is full of sulfur and fiber. It is also supportive because it has vitamin C which is helpful to the immune system and protects the liver against oxidative damage. It also help supports connective tissue. Steaming kale is the best way for fiber to be absorbed in the body.

  • Sunflower Seeds: High in dietary fiber (6.7g) they also have stress fighters like Vitamin C (1.3mg) and Iron (2.91mg). They contain ALA (n-2 fatty acid alpha-linolenic acid) which supports the heart. They also contain protein which is important in maintaining liver health and 1/3 cup of sunflower seeds contains 11 grams of protein.
  • Honey: Raw honey has been shown to help bile obstruction which can lead to liver damage and larger health issues. It has also been shown to help control blood sugar and glucose production in people with diabetes. Impaired glucose production can be one component that leads to fatty liver disease. Honey has magnesium, zinc, and potassium to name a few minerals. It also has polyphenols that act as antioxidants that can protect the body from free radical damage.

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Gluten Free Blueberry Lemon Bread

Gluten Free Blueberry Lemon Bread

Gluten Free Blueberry Lemon Bread
Ingredients:

1 1⁄4 C Gluten Free flour mix
1⁄2 C coconut or almond flour
1 tsp baking powder
1/8 tsp salt
6 tsp butter, room temperature
1 C sugar (or coconut sugar) plus 1 additional Tablespoon
1 T lemon zest
2 eggs, room temperature
1⁄2 C warm milk
1 1⁄2 C fresh blueberries (1 C frozen)

Instructions:

  • Preheat oven to 325 degrees.
  • Grease loaf pan with butter or coconut oil.
  • In a bowl of a stand mixer combine sugar, eggs, butter and lemon zest. Mix until smooth.
  • In a separate bowl, whisk together flours, baking power, and salt.
  • Coat the blueberries with a light dusting of flour to prevent sinking during baking.
  • Add flour mixture to liquid ingredients, alternate with warm milk.
  • Fold in blueberries with a wooden spoon
  • Pour into loaf pan.
  • Sprinkle top with 1 tsp coconut sugar.
  • Bake for 1 hour, turning at 30 minutes.
  • Cool for 2 hours before slicing.

Gluten Free Cranberry Bread

Gluten Free Cranberry Bread

GF Cranberry Bread recipeIngredients:
8 T unsalted butter, room temperature
1 C granulated sugar (or coconut sugar), plus 1 additional Tablespoon
3 eggs, room temperature
1 tsp vanilla
2 1⁄2 C All purpose gluten free flour mix (w/xanthum gum)
1 tsp. baking powder
1⁄2 tsp baking soda
1 tsp cinnamon
3/5 tsp salt
2/3 C coconut milk
1⁄4 C plain yogurt or sour cream
Zest of 1 orange
10 oz. fresh cranberries, halved
1⁄4 C raw pumpkin seeds

Instructions:

  • Preheat oven to 325 degrees.
  • Grease loaf pan with butter or coconut oil.
  • In a bowl of a stand mixer combine sugar, eggs, butter and vanilla. Mix until smooth.
  • Add milk, yogurt, and orange zest.
  • In a separate bowl, whisk together flour, baking soda, baking power, cinnamon and salt.
  • Coat the cranberries with a light dusting of flour to prevent sinking during baking.
  • Add flour mixture to liquid ingredients.
  • Mix in cranberries and pumpkin seeds with a wooden spoon.
  • Pour into loaf pan.
  • Sprinkle top with 1 tsp coconut sugar.
  • Bake for 1 hour, turning at 30 minutes.
  • Cool for 2 hours before slicing.

Springtime Orzo Salad

Springtime Orzo Salad

Springtime Orzo SaladIngredients:
1 C orzo
½ C radish sliced thin
½ C hakurei turnip sliced thin
½ C asparagus, grilled and roughly chopped
1 T olive oil
¼ C dill, chopped
Salt and pepper to taste

Directions

  1. Boil 4 Cups water, then add 2 T salt
  2. Add orzo and cook 9-11 minutes
  3. Separately, combine radish, turnips, olive oil, asparagus and dill in a medium bowl.
  4. Stir in cooked orzo, add salt and pepper to taste.
  5. Serve room temperature or cold.

Health Benefits:

  • Oatmeal: A staple breakfast food for hundreds (if not thousands of years) and for good reason. It is high in soluble fiber, protein and provides a body energy to lower blood cholesterol.
  • Chia Seeds:  These little seeds are packed with power. They are high in fiber, containing 10g in 2 tablespoons. They also contain Omega-3 fatty acids with 5g per 2 tablespoons.
  • Cinnamon: Studies have shown cinnamon can be used as a digestion aid, asthma inhibitor, and provide relief from menstrual or ulcer issues. Cinnamon contains iron, potassium, zinc, calcium and magnesium. Vitamin A and vitamins from the B group are also found in sticks

Spinach Banana Muffins

Spinach Banana Muffins

Spinach banana muffinsIngredients:
2 C GF or whole wheat flour
2 tsp. baking powder
½ tsp. baking soda
¼ salt1 tsp. vanilla extract
½ C yogurt
2 ripe bananas, mashed
2 C spinach, finely chopped
¼ C cacao nibs (optional)
2 eggs
½ C applesauce

Instructions:
Preheat oven to 375 degrees.
Whisk together dry ingredients.
In a separate bowl, blend eggs and applesauce.
Add vanilla, yogurt, mashed bananas and spinach.
Mix dry ingredients into banana mixture.
Prepare mini muffin sheets with liners.
Scoop 1 T into liners.
Bake 12 – 15 minutes.