Chef Katie's Pea Soup

The most requested recipe from our Whole Foods Cleanse…..Chef Katie’s Pea Soup

INGREDIENTS:

• 1 tbsp coconut oil
• 1 sweet yellow onion, diced
• 2 leeks, dices
• 2 tbsp grated fresh ginger
• 1 head fennel, sliced
• 4 cups vegetable broth
• 1 can coconut milk
• 5 cups sweet peas (or 2, 10 ounce bags)
• Salt and Pepper to taste

Sauté onions, leeks, fennel and ginger in coconut oil for 10 minutes until translucent. Add broth and coconut milk and cook for 40 minutes covered. Add frozen peas and set aside. Blend.  That’s it!  Delicious served cold or hot.

Why I love this:  Peas are Green peas are a very good source of fiber vitamin K, manganese,  vitamin B1 and B6, copper, vitamin C, phosphorus, and folate.  They are also an excellent choice for vegan protein.  Ginger promotes digestion and helps to heal stomach issues.  Fennel is rich fiber, potassium, folate, vitamin C, vitamin B-6 and phytonutrients.   Coconut oil and coconut milk are a great source of lauric acid……The Good Fat!

My Go-To Salad for Summer

If you invite me to your Memorial Day BBQ, here is what I am bringing!

This beautiful salad features farrow, snap peas, asparagus and blueberries!  It is a great vegan side dish for every Memorial Day, Father’s Day, July 4th, and “just because” BBQ this summer.  Cheers to your amazing BBQ.  Enjoy the food, fun, friends and family.

FOR THE SALAD:

Makes 4 servings

• 1 cup farro
• 1⁄4 tsp himalayan salt
• 1/2  pound sugar snap peas, cut into 1/2 inch pieces
• 1 bunch asparagus spears, cut into 1/2 inch pieces (my family does not love asparagus, so I use a few spears)
• 1/2 cup blueberries
• 1 bunch radish, thinly sliced
• 1⁄2 cup mint leaves, torn
• 1⁄2 cup basil leaves, torn
• 2 cups of mixed greens

FOR THE DRESSING:

• 3 Tablespoons olive oil, plus a drizzle for the farro
• 1 Tablespoon white wine vinegar, plus a splash for the farro
• sprinkles of himalayan salt & pepper

DIRECTIONS:

Bring a medium pot of salted water to boil.  Add farro, cover and simmer for 20–25 minutes, until the grains are tender.

Bring another large pot of salted water to boil for blanching the snap peas and asparagus. Create an ice bath in a large bowl to shock the veggies. Blanch snap peas and asparagus for 1 to 2 minutes, until just tender but still crisp. Remove the veggies from the pot with a slotted spoon and plunge them into the ice bath. Drain and set aside on a paper towel.  (so easy and worth the extra step.)

Combine the lemon and olive oil and season with salt and pepper.

Toss the cooked farro with a splash of white wine vinegar, a drizzle of olive oil and 1/4 teaspoon salt.   Toss to coat so that grains are dressed and seasoned.

Combine the snap peas, asparagus, and radish in a bowl and dress lightly with the lemon dressing and season to taste with salt and pepper. Add the salad greens, blueberries and torn herbs

On a platter or shallow bowl, mound the farro and top with salad mixture.   Season with salt and pepper if needed.

Katie's Vanilla Chia Seed Pudding

The most loved recipe from our Spring Cleanse!

Chef Katie's Vanilla Chia Pudding

Recipe inspiration from At Home In The Whole Foods Kitchen

• 1/2 cup chia seeds
• 1 vanilla bean, seeds removed
• 1 cup raw cashews, soaked 2 hours in water
• 4 cups water
• 7 dates
• 1/4 teaspoon cinnamon
• 2 Tablespoons coconut oil
• 4 teaspoons vanilla extract
• Fresh berries and granola to serve

1. Place chia seeds in a large bowl with 1 cup of the water.

2. Blend all ingredients together minus the chia seed; pulse in a high-speed blender with the remaining 3 cups of water.

3. Pour mixture over the chia seeds and begin to whisk. Keep whisking periodically to be sure the pudding does not clump.

4.  Place in fridge for 2 hours or overnight.

5.  Serve with fresh berries and granola

Why I love this:  A single serving of Chia seeds has 18% of the recommended daily intake (RDI) for calcium, and 27% of your daily RDI for phosphorus, which promote bone health. This one serving can also have 33% of your RDI for fiber, which advocates a healthy digestive tract. . Chia seeds are packed with beneficial omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Energizing Green Drink

Krisi's Green Smoothie

• 1 Cup Coconut Water
• 2 Handfuls Spinach
• Small Slice Fresh Ginger
• Mint - 4 sprigs
• 1/2 banana (frozen is best)
• 1 apple
• Juice of 1/2 Lime
• 1 teaspoon Coconut Oil
• 1 Tablespoon Hemp Seeds
• 1 Tablespoon Chia Seeds
• 5 Cubes Ice

Lisa's Green Smoothie

• 1 Almond Milk or Water
• 2 Handfuls Spinach
• 1/2 Cucumber
• 2 Stalks Celery
• 1 Pear or Apple
• 1 Teaspoon Coconut Oil
• 1 Tablespoon Chia Seed
• 1 Tablespoon Hemp Seed
• Protein Powder (optional)
• 5 Cubes Ice

The Power Of Seeds!

They say the best things in life come in small packages, and it couldn’t be more true when it comes to seeds! Always crunchy and delicious, seeds are tiny powerhouses packed full of nutritional goodness! Let’s have a look at some of my favorite seeds, and explore the immense nutritional benefits of each:

Hemp Seeds

Hemp seeds (or hearts) are a complete protein. They contain the essential fatty acids, omega 6 and omega 3, and are a great source of fiber. They also provide vitamins A, B1, B2, D and E. Vitamins A and E help promote healthy, radiant skin, while B vitamins help the body metabolize fats and protein, encourage healthy, hair, eyes, and liver; and are vital for proper brain function. In addition, vitamin D helps regulate calcium and phosphorus in the body, plays an important role in our energy, and maintains optimal bone strength. Simply put, these little guys go a long way!

Chia seeds

A single serving of Chia seeds has 18% of the recommended daily intake (RDI) for calcium, and 27% of your daily RDI for phosphorus, which promote bone health. This one serving can also have 33% of your RDI for fiber, which advocates a healthy digestive tract. . Chia seeds are packed with beneficial omega-3 fatty acids, with nearly five grams in a one-ounce serving.

Sesame seeds

These wholesome little seeds are rich in essential minerals such as manganese, copper, iron, phosphorus, zinc and calcium. Manganese, phosphorous and calcium help healthy bones, while Iron is necessary for the production of red blood cells and distribution of oxygen through the bloodstream. Additionally, z promotes bone health and can aid in the prevention of Osteoporosis. Sesame seed oil reduces hypertension and eases stress. Antioxidants found in Sesame seeds fight free radicals, promoting youthfulness and strengthening the immune system. With all of these amazing benefits, why not try adding these to your daily regimen?

Sunflower Seeds

Did you know just a 1/4 cup of sunflower seeds can provide you with over ninety percent of your RDI for vitamin E, the body’s primary fat-soluble antioxidant? Vitamin E neutralizes free radicals and has significant anti-inflammatory effects. Sunflower seeds are rich in magnesium, which is necessary for strong bones as well as help lower blood pressure, decrease muscle tension, migraine headaches, soreness, and fatigue. Incredible for anyone needing to unwind from a long day.

Pumpkin seeds (Pepitas)

Pumpkin seeds are a great source of protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin K and vitamin E. They also contain L-tryptophan, which aids sleep and lowers depression. High zinc levels make Pumpkin seeds a natural protectant against Osteoporosis as well. Pumpkin seeds are very alkalizing, helping to balance the body’s PH levels. According to studies, pumpkin seeds can prevent kidney stone formation, and can significantly reduce inflammation in our bodies.

Flax seeds

These seeds are an excellent source of omega-3s. Just one tablespoon of Flax seed surpasses the RDI of omega-3s, which help reduce the type of inflammation that leads to conditions such as Asthma, Rheumatoid arthritis, Migraine headaches, and Osteoporosis. Alpha-linolenic acid (ALA) (a kind of omega-3 found in Flax seeds), greatly improves bone health. They are also a great source of fiber; With three grams of fiber in just one tablespoon! Talk about packing a punch! . Lignans in Flax seed can also promote regular digestion, and are now thought to have a role in breast cancer prevention. There are so many ways to get more seeds into your diet; Add Flax meal (ground up Flax seeds), Chia seeds or Hemp seeds to oatmeal, quinoa, yogurt, smoothies and baked goods. Sunflower and Pumpkin seeds make a delicious snack on their own. How about Chia Pudding? It makes a great breakfast or snack! Always remember, when it comes to nuts and seeds, choose organic, raw and unsalted for maximum benefit

Yours in Health, Lisa Cohen

Easy Asian Salmon

One of my client's favorites!  This recipe is so easy and delicious, and makes a perfect week night meal!

Ingredients

• 2 salmon fillets
• 1/4 cup soy sauce
• 1 teaspoon lemon juice
• 1/2 teaspoon ginger
• 1/4 teaspoon cinnamon
• 1/8 teaspoon pepper

Directions

1. Preheat oven to 350 degrees.
2. Mix together soy sauce, lemon juice, and spices.
3. Place salmon in a shallow baking dish, and pour liquid mixture over the fillets.
4. Bake about 25 minutes or until salmon is flaky.

Why I love this:  Few single foods can bring as many health contributions to your diet in significant quantities as wild Alaskan salmon.  Salmon is an excellent source of Omega-3 fatty acids which are great for your heart, skin, mood and cognition.  It also a great source of Vitamin D, Selenium, and the Essential Amino Acids.   The herbs and spices add flavor and nutrition without adding calories:  Ginger promotes good digestion and gut health.  Lemon is loaded with Vitamin C,  aids in digestion as is very alkalizing for the body.  Cinnamon lowers blood sugar.  This Salmon recipe is one of the easiest go to recipes you could have in your repertoire.  Simple, delicious and nutritious, and perfect for a quick dinner or date night – serve with your favorite steamed green veggie and whole grain for a delicious meal!

Chicken Marbella: The Ultimate Dinner Party Dish

I am having 10 people for dinner this Friday and my old favorite, Chicken Marbella, is on the menu!

Chicken Marbella is one of the most famous dishes from the Silver Palate Cookbook.  The unusual combination of prunes, capers, and olives is surprisingly delicious!  The longer you marinate the chicken, the better it gets.  2-3  hours will do the trick, but marinating overnight is best.

NOTE:  I use a mix of bone-in chicken breast and thigh pieces. The original recipe calls for 1 cup brown sugar. I reduced to 1/2 cup in this version, but feel free to skip this ingredient if you do not want the added sugar. There will still be great flavor without the sweetness.

Ingredients

• 2 chickens, 2 1/2 lbs each, quartered, bone-in, skin-on

• 1/2 cup olive oil

• 1/2 cup red wine vinegar

• 1 cup prunes (more if you like)

• 1 cup pitted spanish green olives

• 1/2 cup capers plus a bit of the juice

• 6 bay leaves

• 1 head garlic, cloves peeled and finely chopped

• 1/4 cup dried oregano

• Coarse salt and freshly ground pepper

• 1/2 cup brown sugar (skip this ingredient if you want to go without the sugar)

• 1 cup dry white wine

• 2 Tbsp fresh Italian parsley, finely chopped

Directions:

1. Combine the olive oil, vinegar, prunes, olives, capers, bay leaves, garlic, oregano, 1 tablespoon salt and 1 teaspoon pepper in a large bowl. Add the chicken to the marinade. (You can also place the chicken and marinade in a 2-gallon plastic storage bag and squeeze out the air to make sure the chicken is fully covered with the marinade.) Refrigerate overnight, turning occasionally to be sure the marinade is getting into all the chicken pieces.

2. Preheat the oven to 350°F. Place the chicken, skin side up, along with the marinade in one layer in a large roasting pan, sprinkle with the brown sugar (if using), sprinkle the top with more salt and pepper and pour the wine around (not over!) the chicken. Roast for 50-60 minutes.

3. Remove the pan from the oven, cover tightly with aluminum foil and allow to rest for 10 to 15 minutes. Discard the bay leaves. Transfer the chicken, prunes and olives to a serving platter, sprinkle fresh parsley and salt and pepper.

Serve chicken warm or room temp, drizzled with sauce and with a selection of olives and dried fruit. This dish is excellent served over couscous, brown rice or with mashed potatoes.

Delicious Chicken Taco Bowls

Chicken Taco Bowls with Cilantro Lime Rice

Ingredients:

• 1 1/2 lb chicken 4 large chicken breasts (FYI....I used a mix of breasts and thighs)

• 1/4 cup water

• 1 cup fresh salsa

• 1 tsp chili powder

• 3/4 tsp ground cumin

• 1/2 tsp kosher salt

• 2 clove garlic minced

• 1 can black beans drained and rinsed

• 1 cup frozen corn

• 1/2 lime juiced

• shredded red cabbage for serving

• avocado slices for serving

• 1/4 cup fresh cilantro for serving

Cilantro Lime Rice

• 2 TB butter

• 1 cup uncooked white basmati rice

• juice and zest 1 large lime

• 1 14 oz can chicken broth

• ¾ teaspoon salt and pepper to taste

Directions:

1. Place chicken in a large crock pot and pour water and salsa over the chicken. Next add in chili powder, cumin, salt, garlic, lime juice.  Cook on low heat for 6-8 hours, or until chicken easily shreds.  (You can cook on high for 4 hours.)  Add the corn and black beans in the last hour of cooking.  (Don't forget!)

2. Make the rice with the chicken broth.  Bring to a boil, reduce heat, cover and cook for 20 minutes or until liquid is absorbed.  Add the butter, lime juice, lime zest and salt.

3. Serve chicken over the lime rice.  Top with cabbage, cilantro and sliced avocados.  

More Serving Options: top with cheese, sour cream and serve with tortilla chips.

Chia Pudding

Thrown together in just a couple minutes! Be sure to make this in advance (I like making it before bed) so it has time to thicken up.

For the chia pudding:

• 3 cups unsweetened almond milk

• 1/2 cup chia seeds

• 1-3 tablespoons of honey or pure maple syrup, to taste

Suggested toppings:

• Granola

• Fresh fruit

• Coconut flakes

• Honey or Pure maple syrup

• Cinnamon

• Nuts and seeds

Directions:

1. Whisk the almond milk, chia seeds, and sweetener together in a large bowl.

2. Cover and chill in the fridge for 2.5-3 hours, or overnight.

3. Stir well before serving. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an air-tight container in the fridge for 3-5 days.

Why I love this:

A single serving of chia seeds has 18% of the recommended daily intake (RDI) for calcium and 27% of your daily RDI for phosphorus, which promote bone health.  It also has  33% of your RDI for fiber, which promotes healthy digestion.  Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving.

3 Healthy Breakfast Ideas To Get You Back On Track!

Supercharged Oatmeal:

Take oatmeal from totally blah to SUPERCHARGED by adding a handful of fresh berries, a dollop of almond butter and a sprinkle of walnuts, almonds and hemp seeds.  I love the super antioxidant power of the blueberries and the healthy fats from the nuts and seeds.  The almond butter adds a nice boost of protein to kick-start your day! 

Green Drink:

Always my go-to breakfast!   Green smoothies are one of those things that sounds disgusting but are actually so delicious!  I promise you will love this recipe.  It not only tastes delicious, but you can actually feel the nutrients flooding your body when you drink it.    All these greens have a powerful alkalizing effect on the body, which reduces inflammation and leaves you with the most amazing boost of energy!

Avocado Toast:

 Loaded with healthy fats, avocado toast is the perfect breakfast or healthy snack.   Start with a great piece of whole grain bread or ezekiel bread toasted.   Smear 1/2 of one avocado on the toast with a sprinkle of pink salt.  Top with hard boiled egg for a hearty boost of protein.  Sometimes I add pumpkin seeds, tomatoes and a drizzle of tahini as pictured here.    So healthy and delicious!

Veggie Lasagna

My family is flying in today for the holidays and I am making vegetarian lasagna for dinner tonight!  Skiing all day, and coming home to this delicious meal is a family tradition!

Ingredients

• 1 1/2 quarts spaghetti sauce (Your favorite pre-made sauce or home made)

• 2 carrots grated

• 1⁄2 teaspoon oregano

• 1/4 teaspoon red pepper flakes

• 1/2 teaspoon salt

• no boil lasagna noodles

• 1 (16 ounce) container ricotta cheese (full fat)

• 2 cups fresh spinach leaves, chopped in a food processor

• 2 eggs

• 1 1⁄2 cups thinly sliced zucchini

• 1 cup sliced fresh mushrooms

• 3 cups shredded part-skim mozzarella cheese

• 1⁄2 cup grated parmesan cheese Directions

  1. Mix carrots, oregano, red pepper flakes, salt and spaghetti sauce together.

  2. Mix Ricotta, eggs and spinach together in separate bowl.

  3. Spread ½ cup spaghetti sauce in bottom of 9 x 13 inch baking dish.

  4. Layer lasagna noodles, ½ remaining sauce, ½ ricotta mixture, ½ sliced zucchini, ½ sliced mushrooms, ½ Mozzarella, and ½ Parmesan.

  5. Repeat layers with remaining ingredients.

  6. Bake in 350 degrees oven for about 45 minutes.

Cauliflower "Mashed Potatoes"

A wonderful alternative to the traditional holiday mashers that are loaded with butter and cream.   I guarantee everyone at your table will love it!  

Cauliflower “Mashed Potatoes”

Ingredients

• 1 large head cauliflower

• 2 large cloves garlic

• 2 cups low sodium chicken broth

• 2 teaspoons dijon mustard

• 2 tablespoons olive oil

• Salt and freshly ground black pepper to taste

• 2 tablespoons freshly grated parmesan

• Fresh parsley

Directions

1. Cut off large stems of cauliflower and chop up the remaining pieces

2. Mash the garlic cloves.

3. Boil cauliflower and garlic in broth for 40 minutes (or until fork tender)

4. Reserve the broth.

5. Place cauliflower, mustard and olive oil in cuisinart and blend until completely mashed.

6. Add a little reserved broth to get the right consistency

7. Season with salt and pepper

8. Top with parmesan and parsley

Why I Love This:

Cauliflower is a great source of  Vitamins C, K, B6, B12, and Folate. It is a very good source of protein, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin!   Cauliflower also has a powerful anti-inflammatory effect.  The dijon adds a nice kick of flavor with very few calories, and the parmesan adds calcium.  Parsleyis rich in many vital vitamins, including Vitamin C, B 12, K and A.  Yum!

Sweet Potato Latkes

Why I love these.......

Sweet potatoes are a nutritionally-sweet deal! These tasty potatoes are higher in fiber, beta-carotene, and vitamin C than white potatoes, and they’re a great source of healthy carbohydrates.  Adding cinnamon and nutmeg makes these latkes super tasty, and provides an antioxidant boost!

Enjoy!

Ingredients

• 1-2 scallions, white and light-green parts only, thinly sliced

• 2 large eggs, lightly beaten

• 1/3 cup all-purpose flour

• 1 1/2 teaspoons coarse salt

• 1/2 teaspoon ground ginger

• 1/4 teaspoon ground cardamom

• 1/4 teaspoon freshly ground pepper

• 1 1/2 pounds sweet potatoes (about 3 large), peeled and grated on the large holes of a grater or food processor

• 1 1/2 pounds Yukon Gold potatoes (about 3 medium), peeled and grated.

• Peanut oil, for frying

• Sour cream and applesauce, for serving

Directions

1. In a large bowl combine scallions and eggs. Add flour, salt, ginger, cardamom, and pepper, and stir. Add potatoes, and toss until combined and evenly coated.

2. Fill a large skillet with about 1/2 inch oil. Place over medium heat until oil is almost smoking. (To test, drop a small bit of batter into the skillet; it should sizzle upon contact.)

3. Working in batches, spoon about 2 tablespoons batter into oil for each latke. Lightly tamp down to flatten. Cook, turning once, until golden on each side, 2 to 3 minutes. Using a slotted spatula, transfer to a paper-towel-lined wire rack to drain. Repeat with remaining batter. Serve with sour cream and applesauce.

Recipe inspiration from Martha Stewart.

Thanksgiving Recipe

 

Happiest Thanksgiving, Friends!

This beautiful thanksgiving dessert won't leave you and your loved ones feeling overly full and bloated!   No gluten and low in sugar...........Just all kinds of warm yumminess!

FOR THE FILLING:

• 3 large apples

• 1 cup organic frozen cherries

• squeeze of lemon juice

• 1/2 tsp cinnamon

• 1 tbsp maple syrup

FOR THE CRUMBLE:

• 1/2 cup gluten free rolled oats

• 1/4 cup brown sugar

• 1/2 tsp cinnamon

• 1/4 tsp ground ginger

• 1 tbsp honey

• 1 tbsp coconut oil

• 1/4 chopped pistachios

• pinch of salt

INSTRUCTIONS:

Preheat the oven to 375 degrees. Grease baking dish with coconut oil.

In a mixing bowl, toss in chopped apples, cherries, squeeze of fresh lemon, coconut sugar, cinnamon, and maple syrup. Mix until all ingredients are totally combined. Pour into baking dish and set aside.

In a separate bowl, combine all crumble ingredients (oats, coconut sugar, cinnamon, ground ginger, honey, coconut oil, pistachios, salt). Sprinkle topping over apple filling until the top is totally covered.

Bake pie in oven until the apples + cherries are bubbling and the top of crumble is a golden brown (about 45 minutes). Let pie sit for about 10-15 minutes before serving. Pair with any ice cream or whipped cream of your choice!

Healthy Thanksgiving Indulgence!

Hello Friends! The Thanksgiving Countdown starts today!

I’m all about indulging…......but I also want to enjoy the food, wine and sweet treats AND feel great afterwards.

Already this week I have spent WAY too much time searching the internet for healthy Thanksgiving recipes.  I figured there might be some other folks out there, like me, who need some healthy recipe inspiration for this year’s Turkey Feast, so I put together this yummy list of recipes.  Enjoy!!!!

Holiday Salad

This sweet and crunchy salad is loaded with nutrients. Walnuts are a great source of vitamin E, an important antioxidant that keeps our cells strong and healthy. They are also packed with protein and linolenic acid, an omega-3 fatty acid that helps keep your brain sharp.  The olive oil is good for you too – the healthy fat helps your body absorb vitamins A and K found in the greens!  And I know you know how healthy those green leafy veggies are............So fill up your plate with this healthy green goodness.

 Get the recipe!

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Cranberry Chutney

Cranberries are full of antioxidants and their recognizable nutty taste are a must at any Thanksgiving table!  The health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more.  Luckily, making a delicious, homemade cranberry chutney is so easy, and you can make it up to a week in advance.   It is a much healthier alternative to the traditional can of cranberry sauce.

 Get the recipe!

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Caramelized Brussels Sprouts

These are not the yucky brussels sprouts you spit into your napkin as a child!  (That's is what I did!)  Brussels sprouts contain many vital nutrients and when done right, they often convert brussels sprouts haters into lovers.

Brussels sprouts help regulate digestive function due to all that fiber and they are a very rich source of vitamin C.  (50% more vitamin C than an orange!)

Get the recipe!

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Molasses Roasted Turkey Breast

Here comes your healthy dose of holiday protein.  Just one 3.5 ounce serving contains 30 grams of protein.  It’s also a good source of B vitamins and iron to keep you energetic and strong.

The spices and molasses are key to this dish, not just for flavor but for a healthy dose of antioxidants.

Get the recipe! 

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Maple Roasted Sweet Potatoes

Sweet potatoes are one of my favorite winter foods. These tasty tubers are high in fiber, beta-carotene, and vitamin.  They are also packed vitamin A.

Did you know that Vitamin A plays a big role in producing healthy and radiant skin?

Get the recipe! 

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Carrot Ginger Soup

I

I love soup. I believe that soups are the one of the ultimate healing foods. Not only are the cozy and comforting, but they're also really nurturing for your gut. And just in time for cold and flu season - this Carrot Ginger Soup is full of immunity superpowers like vitamin-rich carrots, soothing ginger, healing garlic, and anti-inflammatory turmeric. What’s not to love?

A bowl of this soup pairs perfectly with a nice green salad, or avocado toast. Perfect on a chilly fall evening!

I don’t peel my carrots.  Wash them well, and buy organic when you can so you don’t have to worry about pesticides.

INGREDIENTS (Serves 4):

1 yellow onion
8-10 medium sized carrots
1.5 inch knob of fresh ginger
1 garlic clove
1 apple
4 cups vegetable broth
1 teaspoon turmeric powder
salt + pepper

TOPPINGS:

toasted sesame seeds
microgreens
toasted sesame oil
coconut milk

DIRECTIONS:

Preheat oven to 400 degrees.

Chop onion, garlic, apple and ginger and peel carrots. Place whole carrots on a baking sheet and drizzle with olive oil, salt and pepper. Toss and roast in oven for 20-25 minutes, or until they are fork tender.

While carrots are roasting, saute the onion in a soup pot with olive oil, salt and pepper until they become translucent. Add garlic, apple, ginger and turmeric and keep sautéing, adding in a splash of vegetable broth or olive oil if anything starts to stick to bottom of pan.

When carrots are finished roasting, chop into big pieces. Add them into pot with other vegetables as well as the rest of the broth. Simmer over low heat until broth comes to a boil, then turn off heat.

Using a hand blender or regular blender, blend until soup is smooth or to your desired consistency. If soup is too thick, add in a little more broth.

Divide soup into bowls and top with toasted sesame seeds, a drizzle of toasted sesame oil, micro-greens and a splash of coconut milk (if you like it creamy). Enjoy!

Black Bean and Quinoa Salad

I hope you all love this salad as much as I do.  It is the perfect dish to serve as a light, vegan entree, as a side for chicken or fish or to keep in the frig and add to a green salad for lunch.

Everything in this dish is extremely good for you so enjoy every bite...Your body will thank you!   Quinoa has the texture of a grain but is actually a seed, and it is high in protein, fiber, magnesium, calcium and iron.

Black Bean & Quinoa Salad Recipe

Serves 4-8

Ingredients:

• 2 cups cooked quinoa (1 cup dry quinoa yields about 2 cups cooked)

• 1/4 cup extra virgin olive oil

• 1 teaspoon ground cumin

• 1 clove garlic, pressed, grated or finely chopped

• Juice of one lime (about 2 tablespoons)

• 1 teaspoon fine sea salt

• 1/4 teaspoon cayenne pepper (optional for heat)

• 1 15 ounce can black beans, rinsed and drained well

• 2 or more ears of corn, corn kernels removed (frozen works well here to)

• 1 red bell pepper, quarter inch chopped (about 1 cup)

• 2-3 green onions, root removed, white and part of the greens chopped (I don't love raw onions so I sometimes omit or go light)

• 1 handful of cilantro, rough chopped (about 1/3 cup)

Recipe:

Prepare quinoa and cool in the frig.

Whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl to let the flavors marry while you chop the veggies.

Rinse and drain the black beans, then chop the veggies; the key is to make the peppers and onions about the same size as the beans.

Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing.   This dish is best served cold or room temperature.

Eggplant Parmesan

Eggplant Parmesan 

Hello Friends!  I have to admit my family is NOT CRAZY about eggplant.

But I totally won them over with this classic northern Italian recipe!  By layering the eggplant with parmesan and a simple tomato sauce, you  get an ABSOLUTELY SCRUMPTIOUS  vegetable dish.   This recipe can be served as an entree, over pasta or as a side dish for meat or fish.

There are lots of health benefits to eating eggplant too!

INGREDIENTS:

• 3 medium-large eggplants, cut crosswise into 1/4-inch slices. Peeled

• Olive oil

• 1 large onion, finely chopped

• 1 large clove garlic, thinly sliced

• 1 ½ teaspoons dried oregano

• 8-ounce can no-salt plum tomatoes or crushed tomatoes

• 1 tablespoon red wine vinegar

• ½ cup (packed) fresh basil leaves

• Salt and freshly ground black pepper

• ½ cup freshly grated Parmigiano-Reggiano, or as needed

• ⅓ cup fine dry bread crumbs (I didn’t use)

• 1 tablespoon chopped fresh oregano leaves.

PREPARATION:

1. Preheat oven to 450 degrees. Brush both sides of eggplant slices with oil, and place in a single layer on two or more baking sheets. Bake until undersides are golden brown, 10 to 15 minutes, then turn and bake until other sides are lightly browned. Set aside. Reduce oven temperature to 375 degrees.

2. In a large saucepan over medium heat, heat 2 tablespoons olive oil and add onion. Sauté until soft, about 10 minutes. Add garlic and dried oregano and sauté another 30 seconds. Add tomatoes and their juices, breaking up whole tomatoes with your hands. Cover, reduce heat to low, and simmer 15 to 20 minutes.

3. Add vinegar, basil and salt and pepper to taste. Into a 9-by-9-inch, 10-by-5-inch or 10-by-6-inch baking pan, spoon a small amount of tomato sauce, then add a thin scattering of parmigiano, then a single layer of eggplant. Repeat until all ingredients are used, ending with a little sauce and a sprinkling of parmigiano. In a small bowl, combine bread crumbs and oregano, if using, with just enough olive oil to moisten. Sprinkle on top. If desired, recipe can be made to this point and refrigerated. Bring to room temperature before baking.

4. Bake until eggplant mixture is bubbly and center is hot, 30 to 45 minutes depending on size of pan and thickness of layers. Remove from heat and allow to rest for 5 minutes before serving. Recipe can also be reheated.

GF Spiced Pear Muffins

Good morning Friends!   I got up at 6 am to bake these delightful Gluten Free Spiced Pear and Brown Butter Muffins for a very special client.

I found this recipe in a beautiful cookbook called Small Plates and Sweet Treats by Aran Goyoaga.

I am not a very accomplished baker and I made a HUGE mess in my kitchen this morning, but the result is an impossibly moist muffin but still perfectly light.  These are some of the best muffins I’ve ever tried, gluten-free or not.

And by the way, despite the mess, these were very easy to make!

Spiced Pear and Brown Butter Muffins

• 1 1/4 stick (10 Tbsp) unsalted butter

• 1 cup superfine rice flour

• 1/2 cup almond flour

• 2 Tbsp tapioca starch- in a pinch, tapioca flour can be substituted for tapioca starch or corn starch

• 1 1/2 tsp baking powder

• 1/2 tsp salt

• 1/2 tsp cinnamon

• 1/4 tsp ground ginger

• 1/8 tsp nutmeg

• 1/8 tsp cardamom

• 2 eggs, at room temperature

• 1/3 c maple syrup

• 1/3 c light brown sugar; packed

• 1 tsp vanilla

• 2 medium Bartlett pears, shredded

• 2 Tbsp. chopped pistachios, garnish (The Best Part)

Preheat the oven to 350*

In a small saucepan, cook butter over medium heat until it starts to bubble and the milk solids start to turn brown on the bottom of the pan (approx. 5 minutes). Remove from heat and transfer to a clean bowl to cool.  

In a large bowl, whisk together rice flour, almond flour, tapioca starch, baking powder, salt and spices.

In a separate bowl, whisk eggs, syrup, sugar, vanilla and brown butter.  Add wet to dry ingredients and mix until well combine. Fold pear into batter.

Fill muffin cups 3/4 of the way.  Sprinkle with pistachios.

Bake 20-25 minutes, or until toothpick is clean.  Allow to cool in pan for 2 minutes, before transferring to a cooling rack.

Makes 12 muffins

My Favorite Summer Smoothie

Watermelon Cucumber Smoothie

• 1 cup Greek Yogurt, plain
• 1/2 cup cucumber, sliced
• 1 cup watermelon
• 1/2 cup strawberries
• 5 cubes of ice
• 1 teaspoon fresh mint leaves

DIRECTIONS

1. Place ingredients in blender and blend until desired thickness