Strawberry Radish Salad

Strawberry Radish Salad

Gluten free, dairy free, vegan

Ingredients
1 small bunch of radish
6-8 strawberries
1 small handful of fresh arugula
1 T balsamic vinegar
1 T salad olive oil
Salt and pepper to taste

Directions

  1. Slice radishes and strawberries, add to a salad bowl
  2. Wisk together olive oil and vinegar
  3. Toss arugula, berries and radish together
  4. Mix with dressing
  5. Serve chilled

 

Arugula Watermelon Salad

1 bunch arugula

2-3 Egyptian walking onions, sliced

2 cups watermelon, cubed

1 T olive oil

½ T balsamic

Salt and pepper to taste

½ C feta cheese (optional)

Combine arugula, watermelon and onions in a bowl. Drizzle olive oil and balsamic over top. Mix well. Add feta, if desired. Then salt and pepper to taste. Enjoy!

Simple Squash Soup

Simple Squash Soup

Gluten free, dairy free, vegan  
1 T coconut oil
1 medium onion, chopped roughly
½” to 1” fresh ginger, peeled and roughly chopped
4-6 C peeled and chopped squash (pumpkin, butternut, delicata, kabocha, hubbard, etc.)
4-6 C vegetable stock
Salt and pepper

Directions

  • In a stock-pot, sauté coconut oil with onion and ginger, until soft.
  • Add Squash and stock.
  • Cook until soft (about 30-40 minutes).
  • Immersion blend, or slowly transfer to blender.
  • Mix until smooth.
  • Add a little salt and pepper throughout the process.

4x6 Recipe card for Simple squash soup

Simple Pumpkin Butter

Simple Pumpkin Butter

Ingredients

Vegan, gluten free, dairy free

2 C pumpkin puree
2/3 C maple syrup
1 T lemon juice
1 tsp lemon zest
¼ tsp ground allspice
¼ tsp ground cinnamon
¼ tsp grated nutmeg
¼ tsp ground ginger
1/8 tsp ground gloves
 

 

Instructions

1.Combine all ingredients in a medium sauce pan, cook over medium heat for 20-30 minutes. It should darken and thicken a lot.

2.Cool in a glass container in the fridge for 2 weeks.

3.Serve on toasted bread, add to oatmeal or a baked sweet potato!

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!

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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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

Napa Cabbage Salad with Sautéed Tofu

Napa Cabbage Salad with Sautéed Tofu

Napa Cabbage Salad with Sautéed TofuNapa Cabbage Salad
½ head of napa cabbage, ribbon cut
1 walking onion
1 red scallion
1 carrot, shaved
1 tsp sesame seeds
1 T raw sunflower seeds

Dressing (make 2xs)
2 tsp soy sauce
1 tsp olive oil
¼ C honey
¼ C apple cider vinegar
¼ tsp ground ginger
Salt and pepper to taste

Instructions

  1. Combine cabbage, onion, scallion and carrot into a salad bowl
  2. Toss in ½ dressing
  3. Finish with sesame seeds and sunflower seeds

Sautéed Tofu

  1. Dry for 30-45 minutes on towel
  2. Prepare pan with 1 T avocado oil and walking onions
  3. Brush tofu with ½ dressing and cover with salt and pepper
  4. Sautéed until gold brown and delicious

Quinoa-Avocado Salmon Salad

Quinoa-Avocado Salmon Salad

Quinoa-Avocado Salmon SaladIngredients:
⅔ cup Quinoa
1 Canned or cooked Wild Caught Salmon
1 pint Grape Tomatoes
¼ cup Fresh Dill
½ bunch Scallions
1 Avocado
½ Red Onion
2 Limes (juice)
1 tablespoon Apple Cider Vinegar
2 tablespoons Olive Oil
Himalayan salt
Black Pepper (or Gosmashio)

Directions:

  1. Cook Quinoa according to package instructions.

  2. Drain canned salmon or flake prepared salmon.

  3. Combine quinoa, salmon, tomatoes, dill, salmon, avocado and onions in a medium bowl.

  4. To make dressing: in a separate bowl whisk together juice from Limes, Apple Cider Vinegar, Olive oil, Salt and Pepper.

  5. Add dressing to salad to taste.

  6. Enjoy!

Health Benefits:

  • Quinoa: Related to beet, chard and spinach, 3.5oz of quinoa has 14g of protein! It is packed with vitamins and minerals like Thiamine (B1)–31%, Riboflavin (B2)–27% , Folate (B9)–46%, Pyridoxine (B6)–38%, Magnesium–55%, Iron-35%, Phosphorous–65%, and Zinc–33%. Usually considered a grain quinoa is actually a seed, and is gluten-free. It is great any time of day, but make sure to rise through a fine mesh strainer it before cooking to remove any grit.

  • Salmon: When purchasing, choose Pacific wild caught because it is much higher in nutrients than farmed. Studies have shown farmed salmon has higher levels of pesticides because of food they are given. The Omega-3 fatty acids in Salmon are great for mental health and excellent for maintaining balanced blood sugar. It is also a great source of protein, potassium, selenium and B12.

  • Apple Cider Vinegar: Has been proven to promote satiety after eating, and is very important in maintaining blood sugar levels. It contains chromium which is a critical enzyme used in blood sugar regulation. It is alkalizing and help improves digestion, aids in circulation and improves the livers ability to detoxify. Studies show that when a body has higher pH levels, this acid environment is more energy draining, Apple Cider Vinegar can balance these levels.