Cranberry Apple Oatmeal

It seems like cranberries are only available around the holidays and they only show up as that sugary, creepy solid chunk of sauce that slides out of the can perfectly.  I have to admit, I loved cranberry sauce. I loved the taste and how It balanced out those heavy traditional meals.  Now, I’m afraid to even read the ingredient list on the can. So, canned cranberry sauce may be part of my past but fresh cranberries are definitely part of my current diet. They are tasty, versatile, and the beautiful color compliments almost anything. They're delicious in fresh juice, smoothies, and even oatmeal. So, ditch the creepy canned sauce and add some fresh cranberries to your diet.

And, the health benefits of cranberries are incredible! 

Did you know that cranberries contain one of the highest concentrations of antioxidants of any fruit? They protect our cells from free-radical damage and have the ability to reduce body-wide inflammation. They boost immunity and prevent infection-causing bacteria from sticking to the urinary tract walls. Plus, they are an excellent source of vitamin C, manganese, and fiber.

So, grab some cranberries and get cooking some healthy delicious food!! 

Recipe:

* 1 cup fresh cranberries

* 1/2 cup water

* 3 apples, diced (about 3 cups)

* 1 teaspoon ground cinnamon

* 1 tablespoon dried cranberries

* 1 cup old fashioned oats

- In a medium saucepan add water, fresh cranberries, apples, and cinnamon. 

- Simmer for 5-10 minutes until apples and cranberries are soft.

- With a potato masher or fork mash up apples and cranberries a bit.

- Add cinnamon, oats, dried cranberries, and cook another 3 minutes. Add additional water if needed

- Divide between 3 bowls and add toppings.

Toppings:

1 apple, diced

Raw sunflower seeds

unsweetened coconut

Cacao Nibs

Cinnamon

Pure maple syrup, optional

Makes enough for 3 bowls

Thanksgiving Side Dishes

We all know we love the side dishes more anyway. My favorites were always the mashed potatoes, stuffing, and gravy.  I still love these tasty side dishes but now I make them plant-based. They taste just as good as the originals! So, create a fabulous celebration around lots of Vegan side dishes. Lighten up on the fats and sugar and instead of going into a food coma after dinner enjoy a walk or some early Black Friday shopping. 

Sprouted grain bread stuffing

6 slices sprouted grain bread lightly toasted

1 small white onion diced

1 stalk of celery sliced

2 cloves crushed garlic

1 cup Portabello mushrooms diced

Fresh Sage, Rosemary, and Thyme about 1 tablespoon of each chopped.

1 teaspoon Tamari or soy sauce

1/4 teaspoon sea salt

1 cup vegetable broth

Preheat oven to 400. 

Place bread slices on a cookie sheet and bake 10 minutes, turning half way until lightly toasted. Cut into bite size pieces and set aside.

In large frying pan heat 1 teaspoon coconut oil. Sauté onions and celery about 3 minutes.  Add mushrooms, herbs, garlic and sauté 3-5 minutes more until everything is tender. Add salt and Tamari.  Add vegetable broth as needed to keep vegetables from sticking. Add in bread and toss to coat with herbs. Pour remaining vegetable broth over entire mixture and stir well. Add more broth if needed.

Spoon into oiled baking dish and cook about 15-20 minutes until browned on top. Serve with Savory mushroom gravy.

Maple Glazed Sweet Potatoes

2 medium sweet potatoes, peeled and cubed - about 2-3 cups

1/2 cup unsweetened coconut milk

1/4 cup pure maple syrup

1/2 tsp. ground cinnamon

1 teaspoon fresh grated ginger or 1/2 tsp. dry

pinch of sea salt

1/2 cup chopped pecans

Preheat oven to 425.

Place all ingredients in a large sauce pan except pecans. Bring to a boil and reduce to a simmer for 10 minutes. Transfer to a oiled baking dish, stir in pecans, and bake 10-15 minutes until lightly browned. Best served immediately. 

Savory Mushroom Gravy

1 green onion, sliced thin

1 cup mushrooms, chopped small

1 clove garlic, crushed

Fresh Thyme and Rosemary - 1/2 tablespoons of each chopped

2 teaspoons Tamari or soy sauce

1 cup Vegetable broth

1/2 cup plain unsweetened soy milk or veggie broth

1 tablespoon gluten-free or other healthy grain flour

In a small saucepan over medium-low heat melt 1 teaspoon coconut oil. Add onion and mushrooms and sauté until browned. Add garlic, herbs, Tamari and cook few more minutes. Add 1 cup veggie broth and bring to a boil. Reduce and simmer. Mix flour with 1/2 cup milk or broth and stir well.  Pour slowly into pan while mixing ingredients together.  Stir and cook until mixture thickens. Remove from heat and serve warm over stuffing or mashed potatoes.

Cherry Apple Cranberry Sauce

1 cup fresh cranberries, washed 

2 sweet apples, peeled and diced

1 cup frozen sweet cherries chopped

2-3 Tablespoons pure maple syrup

cinnamon,optional

Mix all ingredients in a small sauce pan and simmer about 15 minutes. Leave chunky or mash with potato masher for thicker sauce. Will thicken as it cools.  Serve warm or refrigerate and serve cold.

Cinnamon-Apple-Beet Smoothie Bowl

Sometimes the oddest array of ingredients come together to make an unexpected delicious surprise. I started with just wanting to create a vibrant red smoothie with beets but, as I added other superfoods and essential oils it became a delicious power bowl, perfect for breakfast and tasty enough for dessert.  

Smoothie Recipe:

* 1/2 cup unsweetened cashew milk

* 1/4 cup canned pumpkin 

* 1 large sweet apple, save some to dice on top

* 1 small raw beet, peeled and chopped

* 1 tablespoon ground flax seed

* 1 drop Young Living Cinnamon Bark essential oil

* 2 drops Young Living Orange essential oil

Toppings:

* unsweetened large flake coconut

* cocoa nibs

* dried cranberries 

* diced apple

* 1-2 tablespoons Daiya strawberry cream cheese 

* 1-2 tablespoons organic red raspberry jam

Place all Smoothie ingredients in blender except oils and blend until smooth.

Pour into bowl and stir in oils.

Top with toppings.

Enjoy!!

 

Roasted Butternut Squash Soup

There’s nothing more satisfying than a warm bowl of soup on a chilly day. This soup hits the spot every time. Butternut squash, sweet potatoes, and carrots combine in a sweet and savory blend of soul warming goodness. Topped with homemade sprouted bread croutons and toasted sunflower seeds it’s hearty enough for a meal.  I’ve been making this soup for years and it always taste delicious and gets rave reviews from family and friends.  

Recipe:

Preheat oven to 400 degrees. Use convection if available. 

•  1 large or 2 medium butternut squash (around 8 cups) peel, cut in half, scoop out seeds, and cut into cubes.  Save the seeds and toast them for about 5 minutes and use as toppings
• 2 mediums sweet potatoes (3 cups) peel and cut into cubes
• 2 large carrots peel and slice about 1/2 inch thick (1 cup)
• 1 sweet onion cut into large chunks (1 cup)
• 8 Roma tomatoes, halved
• 4 cups vegetable broth
• 2 T. olive oil
• 1/2 tsp. sea salt
• 2 cloves crushed garlic
• 1 tablespoon dried oregano

-Spray large baking dish with cooking spray. 

-Spread vegetables in a single layer. 

-Mix olive oil, salt, garlic, and half the oregano in a small bowl. 

-Pour olive oil mixture over vegetables and mix well until well coated 

-Place in preheated oven and bake 1 hour, turning after 30 minutes. If using non-convection you may need to cook longer until vegetables are tender and browned.

-Spoon cooked vegetables into large pot on stove.

- Add 4 cups vegetable broth, remaining Oregano, bring to a boil, reduce, and simmer 10 minutes. This is a thick hearty soup so don’t be tempted to add extra liquid. 

-Puree soup using a  hand held immersion blender. Or let cool a bit and blend in blender a few cups at a time. 

-Spoon into bowls and add salt, pepper and homemade croutons or toasted sunflower seeds.

Croutons:

-Cut 4 slices of sprouted grain bread into small cubes. 

-Place in baking dish and spray well with coconut cooking spray or some olive oil. 

-Sprinkle with sea salt, pepper, and garlic powder and mix well. 

-Place in oven with vegetables for 10 minutes, turning after 5 minutes. 

This recipe can be easily doubled.  It freezes well so save some for a cold snowy day. 

Enjoy!

Tangerine-Pumpkin Smoothie Bowl 🍊🍌🍊

Hope you didn't indulge in too much Halloween candy. If so get back on track with this immune boosting smoothie. Tangerines and pumpkins pack a powerful antioxidant punch! Tangerines are a significant source of vitamin C. Plus, both tangerines and pumpkins are great sources of fiber and protein.

Tangerine oil Boosts Digestive Health

The essential oil of tangerine keeps your stomach in good condition by maintaining the proper flow of digestive juices and maintains the right balance between the acid and bile so that excess acids are neutralized. It soothes the stomach and gives relief from inflammation.  It helps your stomach continue to function properly.

Wow! This is one powerful smoothie! Try it today😉

Recipe:

• 1/2 cup unsweetened vanilla cashew milk
• 2 tangerines, peeled 
• 1 frozen banana, cut into chunks
• 1/3 cup canned pumpkin
• 1 teaspoon cinnamon
• 1 tablespoon ground flax seed
• 4 drops Young Living essential oil

Place all ingredients in high speed blender and blend until creamy. Pour into two small or one large bowl and top with toppings.

Enjoy!!

Toppings:

• sliced banana
• large flake coconut
• tangerine pieces 
• 1 mango, diced
• fresh grated ginger    
• raw pumpkin seeds, optional

3-Bean Pressure Cooker Chile

If you haven't used a pressure cooker, you are missing out on the easiest and fastest way to cook. Plus, it creates a flavorful dish in minutes that taste better than hours of simmering on the stovetop could ever do.  Using canned beans and tomatoes makes the recipe super simple. I know canned goods have their dark side but look for organic and BPA free brands. Even the big brand names are providing them now. In the long run a few canned ingredients in a fantastic vegan chili is healthier than fast food any day! You can also skip the sautéing of the onions and peppers and just throw it all in, turn it on, and walk away. And if you have absolutely no time at all, buy the onions and peppers pre cut. The Instapot also has a timer. Put everything in the pot in the morning, set the timer, and have it ready when you walk in the door. 

There's no excuses!

Recipe:

* 1 large onion, diced

* 2 large red peppers (any color will do), chopped 

* 1 15 oz can each of black, kidney, and pinto beans, drained and rinsed

* 3 large cloves garlic, chopped small

* 1 16 oz bag of organic frozen corn

* 3 tablespoons chili powder

* 1 tablespoon smoked paprika

* 1 14.5 oz can petite cut zesty jalapeño tomatoes

* 1 15 oz can tomato sauce 

* water 

Turn Instapot on sauté and let heat a few minutes. Add onions and a few tablespoons of water and sauté a few minutes. Add peppers, cook a few minutes more until browned adding water as needed. Add remaining ingredients, more water if it's too thick, and set on high 5 minutes. That's it!  When finished let cool naturally for about 10 minutes or release pressure slowly. 

Place in a pretty bowl and enjoy!

Roasted Red Pepper Soup

The Fall weather is finally drifting in bringing about shorter days and cooler temperatures. I'm ready to curl up in a blanket and snuggle by the fireplace with a warm bowl of soup. This roasted red pepper soup is brimming with warmth and taste perfect for snuggling by the fireplace or hanging out by an outdoor fire pit with friends. 

It's so good that I couldn't stop eating it! I've been a little obsessed with smoked paprika lately. But, it gives everything a little extra smokey flavor and tastes so good. So, don't skip the smoked paprika or the red pepper flakes. It's worth it!

Make some this weekend, embrace the cooler temperatures, and snuggle up with someone you love!

Recipe:

* 4 large red peppers, washed but not cut

    or 10 small red peppers

* 1 tablespoon extra virgin olive oil

* 2 stalks celery, sliced thin

* 2 green onions, sliced

* 4 cloves garlic, finely chopped

* 1/4 teaspoon crushed red pepper flakes 

* 2 teaspoons smoked paprika 

* 1 28 ounce can organic crushed tomatoes with basil

* 1 13.5 ounce can unsweetened coconut milk,  shake well

* 2 cups vegetable broth

* Salt and pepper to taste

* Corn and fresh basil for toppings

Preheat oven to 425 degrees. Place peppers in baking dish, drizzle 2 teaspoons olive oil over peppers, toss peppers around until well coated, sprinkle with salt and pepper, bake about 20-30 minutes, turn halfway through, and bake until blackened on both sides. Let cool before cutting.

When peppers are cool peel off skin or leave on for more flavor. I like to leave the skins on. Remove seeds and chop into pieces. 

Heat large sauce pan on medium heat. Add 2 teaspoons olive oil, green onion, celery, and sauté about 1 minute or until browned. 

Add red peppers, crushed red pepper, garlic, smoked paprika and 1/2 cup vegetable broth. Let simmer for a minute or two to blend flavors. 

Add crushed tomatoes, remaining vegetable broth, mix, and let simmer 5 minutes. Remove from heat and let cool slightly then blend with an immersion blender or place in blender and blend well or leave little bits for texture. 

Stir in half a can of the coconut milk, taste, and add more if desired.  Pour in bowls, swirl with coconut oil and top with corn, fresh basil, and salt and pepper to taste.

Enjoy!!

Chickpea "Tuna" Salad

Packed in a juicy ripe tomato, scooped high on a crunchy bed of lettuce, or just sandwiched between two slices of hearty grain bread, this tasty salad is perfect for lunch, dinner, or any time hunger strikes. Full of plant protein and bursting with flavor, it just may become your favorite quick fix. 

This was one of my first Vegan recipes when I first started my health journey over five years ago... and now it's a weekly staple. Sometimes we change it up too. My daughter likes honey mustard, I like adding sliced grapes, and my husband likes it with ketchup. To each his own, I guess!

This is an easy meal and the combinations are endless and delicious. So, make it your way, there's no rules. 

Enjoy!

Recipe:

2 15-ounce cans organic chickpeas, drained and rinsed. 

1 small red onion, diced

3 scallions, thinly sliced

2 T. capers or olives, chopped

2 dill pickles diced

1/4 cup fresh dill, chopped or 1 tablespoon dried dill

1/4 cup walnuts, diced 

Place chickpeas in large bowl of a food processor and pulse until small flaky pieces or mash by hand with a potato masher, transfer to a large mixing bowl, add remaining ingredients and mix well.

Dressing:

3 T. Earth Balance Mindful Mayo with olive oil

1 T. Dijon mustard or spicy brown mustard 

1 T. apple cider vinegar, optional

Whisk all ingredients in small bowl until smooth, pour over chickpea mixture, and stir well.  Add sea salt and pepper to taste. Double dressing for a creamier salad.

Serve on your favorite bread, on top of a bed of lettuce, or scooped into a fresh ripe tomato.  Serve immediately or refrigerate up to 5 days. 

Cinnamon Raisin French Toast with Caramelized Bananas

Sweet cinnamon French toast is a breakfast everyone can agree on. Crispy on the outside, gooey on the inside, and drizzled with pure sweet maple syrup. Who wouldn't love it? I love to veganize old favorite recipes and create even better versions.  French toast was a must for the transformation and definitely a winner!

I started with this fabulous sprouted grain cinnamon raisin bread from Beta Bread Bakery, perfectly seared in a cast iron pan, topped with maple glazed bananas, sprinkled with a few walnuts, and for a moment life is good! If only everything was that simple. 

At least your morning can start off perfect! The rest of the day is up to you!🌟

French Toast:

6-8 Slices sprouted cinnamon raisin bread

3/4 cup unsweetened vanilla cashew milk

1 Teaspoon ground cinnamon

1 Teaspoon pure vanilla extract 

2 Tablespoons ground flax seed

Unrefined coconut oil

Cooking spray

Mix milk, cinnamon, vanilla, and flax seed in a shallow bowl. Let sit about 5 minutes to thicken. Heat cast iron pan about 4 minutes on medium heat. Add 1 teaspoon coconut oil to pan and spread evenly. Dip each side of bread into mixture to coat each side. Don't soak. Lay bread in pan and let cook 2-3 minutes, spray top of bread with cooking spray or brush with melted coconut oil to help from sticking, flip, and cook 2-3 minutes more until nicely browned. 

Caramelized Bananas:

4-6 very ripe bananas, peeled and sliced

2 tablespoons pure maple syrup 

Chopped walnuts for topping

Heat large non-stick pan on medium heat, add 1 tablespoon maple syrup and bananas, cook about 1 minute, turn bananas, add 1 more tablespoon maple syrup and cook 1 more minute until browned. 

Serve warm on top of French toast with walnuts and enjoy!

Black Bean Burgers

Beans are a staple of a Vegan diet. Bean soup, bean salad, and of course bean burgers. Beans of all kinds are an important part of a healthy diet. The have been around for 1000's of years and they have been consumed by some of the longest lived civilizations. They contain complex carbohydrates important for fueling our bodies. One 1/2 cup serving of black beans contains 8 grams of protein, 6 grams of fiber, 15% of our daily value of Iron, and only 120 calories.  Eating beans daily can help you lose weight and reverse diseases such as type 2 diabetes and heart disease. 

I've tried many recipes and have settled on this quick and easy recipe as my go to burger. Toppings make the burger! Experiment with different sauces, veggies, and peppers. You can have a different taste each time. Our new favorite sauce is from Just a Vegan Chipotle mayo by Hampton Creek. It has the perfect peppery kick to take an ordinary bean burger to extraordinary. Yes, it is that good. 😋 I personally like to forgo the bread and place my burger on top of a big plateful of lettuce, onions, tomatoes, banana peppers, and chipotle mayo. Then I have room for herb infused baked French fries. Yum!

Enjoy!

Black Bean Burger Recipe:

1 can black beans, drained and rinsed

1 sweet potato, peeled, cubed and steamed (about 1 cup) optional

1 green onion, sliced

1 clove garlic, crushed

1/4 cup mild or medium salsa

1 Teaspoon chili powder

1 Teaspoon garlic powder

1/2 Teaspoon cumin

1 Tablespoon ground flax seed 

Place beans in large glass bowl, mash by hand with a potato masher leaving some bits of beans. Add remaining ingredients except sweet potatoes and mix well. Add sweet potato, mash slightly leaving some chunks. If mixture is too wet add more ground flax seed. For best results refrigerate mixture for about an hour before cooking. This step is recommended but not necessary. 

Heat large cast iron skillet on medium for 3 minutes. If using other type of pan heat accordingly. Lightly oil pan or spray with cooking spray. Divide mixture into 3-4 patties. Place all patties in pan, lightly oil top of patties or spray with cooking spray, cook 4 minutes before turning, turn and cook 4 more minutes until brown on other side. Cook few minutes more on each side if needed.

*Burgers can also be cooked on an oiled baking sheet in a 400 degree oven for about 20 minutes, turning halfway through. 

Place on a sprouted grain roll and top with onion, lettuce, tomato, banana peppers, and chipotle mayo. Or skip the roll and place burger on top of a bowl filled with all the toppings. Great either way!

BBQ Bean Burgers

Replace salsa with BBQ sauce and add 1 Tablespoon McCormick's Grill Mates barbecue seasoning. Sprinkle seasoning on top of burgers while cooking.

To make a large batch of burgers, soak 1 pound black beans overnight and cook accordingly. Follow above directions using three times the amount of all ingredients. Makes about 12 burgers.

Fresh Tomato and Garlic Sandwich

My all-time favorite sandwich is fresh tomato and garlic. It might not sound overly exciting, but when all the components are just right it is down right delicious!

Take a freshly baked Kalamata olive roll (Beta Bread Bakery is my preferred choice!), top it with a thick slice of tomato brushed with fresh garlic and extra virgin olive oil, and finally a sprinkle of pink Himalayan sea salt. Simplicity is everything when putting together some lunch in a hurry, be it for yourself or as a backseat snack on the way to soccer practice and it doesn't get much easier than this!

Besides tasting fantastic, this sandwich also comes with its health benefits. Garlic is recognized as one of the most beneficial vegetables you can eat. For thousands of years, it was actually believed to have medicinal properties. Here are a few good reasons to add garlic to your daily diet. 

* Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.

* Garlic ranks as one of the top vegetables in preventing cancer.  

* High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). 

* Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol.

* Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer's disease and dementia.

* Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.

What are you waiting for? Grab some garlic today and eat it everyday!

Recipe:

1 large ripe tomato, sliced into 4 large slices

2 kalamata rolls, or sprouted grain bread

1 tablespoon extra virgin olive oil

2 cloves garlic, crushed 

Pink Himalayan sea salt to taste

Mix olive oil and garlic in small bowl, spoon evenly onto tops and bottoms of 2 rolls, sprinkle each with salt, place two slices of tomatoes on each bottom half, sprinkle tomatoes with salt, top with top half of roll, and enjoy.  

Zucchini Noodles, White Beans, and Marinara Sauce

Zucchini season is beginning to wind down but, I'll keep spiralizing until they're all gone. This recipe is great for those large zucchinis that were hiding in the garden all summer or your neighbor is giving away by the basketful. Grab them up and start making zoodles (the official name of zucchini noodles) At least that's what I read.  But, even with the bigger zucchinis the noodles are juicy and tender and perfect sautéed with garlic and olive oil. I added some white Cannelini beans for added protein and topped it with marinara sauce.  Within in minutes you have a hearty delicious meal! 

Try it today!

Recipe:

1 large zucchini, spiralized on medium blade, about 8 cups

2 large cloves garlic, or 4 small, crushed

1 tablespoon olive oil

1 can cannelllini beans, drained and rinsed

1 tablespoon dried Italian seasonings 

Sea salt and pepper to taste

1 jar marinara sauce 

Heat large cast iron skillet 3 minutes.

Add zucchini, garlic, beans, olive oil, and seasonings.

Stir frequently for about 2 minutes until zucchini is softened.

Remove from pan, season with salt and pepper, and top with marinara sauce.

Enjoy!!

Roasted Sweet Baby Bell Peppers

I got an incredible buy on these vibrant little peppers. It was the end of the day at the farmer’s market and the nice farmer lady overfilled a bag with these little gems for the same price as the tiny box of six would cost. Awesome! 

But, they were so pretty I didn’t want to use them. They decorated my table for days and made an appearance in another Instagram picture but I knew I had to cook them before they spoiled. I’m so glad that I did! 

A little olive oil, salt, and smoked paprika transformed these baby bell peppers into sweet and smokey, juicy little bites. I ate most of them on their own but saved a few for roasted red pepper hummus. Yum!

Maybe I’ll hit the farmer’s market late again this week and get lucky with another great buy!

Recipe:

Preheat oven to 425 degrees (convection if available)

• 20 assorted colored baby peppers, washed and keep whole
• 1 Tablespoon extra virgin olive oil
• 1/2 teaspoon sea salt
• 1 teaspoon smoked paprika

Toss peppers in olive oil and spices.  Lay in a single layer in a glass baking dish. Bake 15 minutes, turn, and bake 15 minutes more or until nicely browned. Let cool a few minutes before eating.

Hummus Recipe:

1 can 16 oz can  Garbonzo beans, drained and rinsed

1 T. tahini  (sesame seed butter)

1 T. extra-virgin olive oil

1 T fresh lemon juice

1/2 tsp. sea salt

1/2 tsp. Cumin

1 large garlic clove crushed

3 T. or more water

Place all ingredients except water in food processor. 

Turn on and blend for about 5 minutes adding water as needed until smooth.

Taste and add more seasonings if needed. Drizzle on some hot sauce and serve with grilled zucchini, grape tomatoes, fresh carrots, cucumbers, peppers, or use as a spread on wraps and sandwiches.

For roasted red pepper hummus: Let peppers cool, remove stem and seeds, add a few to the hummus and process.  Chop a few and stir in at the end.

Enjoy with sliced cucumbers and baby carrots.

Yum!!

One Pot Broccoli and Pasta with Peanut Sauce

Somedays it seams like there's no time to make a healthy dinner. Between work and running the kids around after school, the thought of cooking dinner can be overwhelming.  But, by using one pot to cook (means one pot to wash!) and a few hearty ingredients, dinner can be on the table in less time then it would take to order a pizza.  

I love quick easy meals that also taste great. Being able cook everything in one pot and whip up a tasty sauce in the blender makes cleanup a breeze. Less dishes means less cleanup and less time in the kitchen. Plus, broccoli is a powerhouse of nutrition. It's high in Vitamin C, Vitamin K, and Folate. It's a great source of Omega-3 fatty acids and ounce for ounce broccoli contains more protein than beef. Treat your family to a fast meal that is healthy, not just a meal that is fast.

Yes, broccoli is amazing! Cook some up today!

Recipe:

* 1 pound Kamut spiral pasta or other whole grain or gluten free pasta

* 4- 6 heads of broccoli depending on size, 10 cups cut florets

* sliced green onions

* dry roasted peanuts

Peanut Dressing:

* 1/4 cup balsamic vinegar

* 1/4 cup Braggs liquid Aminos or Tamari

* 1/4 cup water

* 1/8 cup extra-virgin olive oil (optional)

* 1 Tablespoon fresh lime juice

* 1/3 cup smooth peanut butter

* 1 tablespoon Franks Red Hot sauce 

In large pot bring 4 quarts of water to a boil. Add pasta and simmer as recommended. During last 5 minutes of cooking add broccoli and simmer. Remove from heat and drain in colander. 

While pasta and broccoli are cooking make peanut sauce. Add all ingredients to blender and blend about 10 seconds until smooth. 

Serve pasta and broccoli warm with peanut sauce, green onions, peanuts, and extra hot sauce if needed.

This makes enough for 4-6 people. Leftovers make a great lunch or dinner a second night.

ENJOY!!

Spiralized Apple Salad with Maple Glazed Walnuts and Honey Vinaigrette

Late August marks the beginning of apple season. Eating fresh picked seasonal fruits and veggies pack the biggest nutritional bang for your buck. When you eat a fresh apple you are getting vitamins, minerals, antioxidants, and tons of fiber all in one perfect package. Most people never even get close to the recommended daily intake of fiber needed to keep everything flowing smoothly. Fiber is like a broom in your intestines sweeping out the gunk. Mother Nature provided us with these sweet juicy snacks for a reason. Skip the processed packaged junk and enjoy a sweet crispy apple today. 

This spiralized salad is a powerhouse of nutrition with fresh apples, pears, beets, sweet maple glazed walnuts, and a honey vinaigrette. It is the perfect dish for these crisp sunny days of late summer. Even your kids will like it and ask for more!

Salad Recipe:

1 medium firm pear, spiralized on largest blade

1 large red apple, spiralized on medium blade

1 large green apple, spiralized on medium blade

1 medium beet, peeled and spiralized on smallest blade

1 small red onion, sliced thin

2 Tablespoons dried cranberries 

Plane all ingredients in a large bowl. Be careful with the beet. Spiralize last to keep the juice off the other ingredients. 

Maple Glazed Walnuts:

1 cup chopped walnuts

1 Teaspoon ground cinnamon

2 Tablespoons pure maple syrup

Dash of sea salt

Cooking spray

Heat pan on medium to low heat. Spray pan lightly with cooking spray Add walnuts and stir until lightly browned about 2 minutes. Keep an eye on them or they'll burn. Remove pan from heat and add maple syrup, salt, and cinnamon. Stir until well combined. Let cool slightly and transfer to a separate bowl before they stick to the pan.

Honey Vinaigrette:

1 Tablespoon raw honey

1 Tablespoon white wine vinegar

1 Tablespoon extra virgin olive oil 

Whisk together.

When ready to serve salad add glazed walnuts and Vinaigrette.  If you don't have a spiralizer chop the pear and apples and shred the beet. This would be great served over a bowl of fresh romaine lettuce.

Enjoy! 

 

Raw Cocao Energy Bites

Who doesn't need a little extra boost of energy during the day? I know I do. Right around mid afternoon my energy starts to dwindle and I'm craving a soy latte and a little down time. But, of course that's not going to happen. Oh well...someday! So try these little decadent bites of raw energy. Loaded with protein from the almonds, potassium and fiber from the dates, healthy fats from the coconut and coconut oil, and a chocolate antioxidant boost from the cocao powder. These ingredients alone will take you through the rest of your day but I added a little ground coffee to kick it up a notch. You may want to leave the coffee out for the younger kids, for they're super-charged already. These bites are super easy to make and last in the fridge for at least a week. Energize your life with raw antioxidant rich foods so you can power through the rest of your day :)

Recipe:

* 1 cup raw almonds

* 1 cup pitted Medjool dates

* 3 Tablespoons raw organic Cocao powder

* 1 Tablespoon finely ground coffee

* 1/2 cup unsweetened coconut flakes

* 1 Tablespoon unrefined coconut oil

Place almonds in the food processor and process until fine crumbs.

Add dates and process until blended.

Add remaining ingredients and pulse until well combined and mixture is sticking together.

Push into a small 6x6 dish and refrigerate.

Makes 9-12 squares.

Keep refrigerated and covered tightly.

Enjoy!

Pico de Gallo

Pico de gallo also known as salsa Fresca is a fresh salsa made with tomatoes, onion, cilantro, jalapeños, salt, and fresh lime juice. It is so simple and so good! It may be my new favorite food.  It's the perfect topping for bean burgers, salads, burrito bowls, or use for dipping tortilla chips.

I've acquired a taste for jalapeños in the last few years since my father grows them and gives them to me by the basketful. I've had no choice but to embrace them. They have just the right amount of hotness to give food a nice spicy kick. I've been throwing them in everything from green juice to bean burgers. They are the perfect pepper for pico de gallo. Once you try it, you may never go back to that jarred salsa again.

Try it today!

Recipe:

*1 large ripe organic tomato, diced small

*1/2 red or white onion, diced small, about 1/4 cup

*1 small jalapeño, seeded and diced small

*5-7 sprigs of fresh cilantro, finely chopped

*1 Tablespoon fresh lime juice

*sea salt to taste

Place all ingredients in a bowl and stir to combine. Taste and adjust salt to taste. 

Use immediately or refrigerate until ready to use up to 3 days. 

24 Hour Zucchini Pickles

24 Hour Zucchini Pickles

Summertime and homemade pickles go hand in hand. Fresh crispy cucumbers, fragrant dill, and pungent garlic marinated in a salty brine compliment a fresh tomato sandwich perfectly. 

Zucchinis make delicious pickles too. This time of year every stand at the farmer's market is loaded with zucchinis so it's the perfect time to try zucchini pickles. Choose small slender zucchinis for crispy  pickles. Don't forget the fresh dill and garlic. I like to keep the recipe simple with just dill and garlic but you can add other spices and seasonings if you like to spice them up a bit. Experiment and have fun!

Recipe:

6-8 small zucchinis, cut into spears

5 cups cold water

1/4 cup kosher canning salt or sea salt

3/4 cup white distilled vinegar 

2 Tablespoons organic sugar

1 large bunch dill, 2-3 sprigs per jar

6 cloves garlic, peeled and sliced 

3 1-quart canning jars

Heat vinegar, salt, and sugar over medium heat. Stir until salt and sugar is dissolved. Remove from heat and add to cold water. Let cool completely before using.

Divide zucchini, dill, and garlic among the three jars. 

Pour cooled liquid over zucchinis.

Tightly screw on lids and place in fridge for at least 24 hours.

After 24 hours they are ready to eat.

Enjoy!!

Roasted Baby Yellow Squash with Sweet Balsamic Vinaigrette 

Savor Summer's bounty! Baby squash are so tender and tasty that you only need to add a few ingredients to create a delicious dish. This makes a scrumptious side dish or throw in some grape tomatoes and top with toasted sunflower seeds for a main dish. 

Recipe:

8-10 baby yellow squash, sliced about 1/4 inch thick

1/2 large red onion, chopped 

2 Tablespoons EVOO

2 Tablespoons balsamic vinegar

1 large clove garlic, crushed

Preheat oven to 400 degrees, use convection if available.

Place squash, onion, and garlic in large baking pan.

Drizzle oil and vinegar over squash and mix well until all pieces are coated.

Bake 20 minutes, turn and bake 20 minutes more or until nicely browned.

Sprinkle with freshly ground sea salt to taste.

Serve warm or cold with vinaigrette.

Sweet Balsamic Vinaigrette

2 Tablespoons EVOO

2 Tablespoons balsamic vinegar

2 Tablespoons water

1 large clove garlic, crushed

1 Teaspoon Italian seasonings

1 Teaspoon mustard

1 Teaspoon pure maple syrup

Salt and pepper to taste

2 Teaspoons ground chia seeds

Place all ingredients in a jar, screw lid on tightly, and shake until well mixed.

Let set at least 5 minutes to thicken before using.

Drizzle on squash and fresh green salad.

Enjoy!

Sushi Bowl

Veggie Sushi is a quick and easy snack or meal. Of course it's only quick and easy when you buy it. I've attempted to make it at home a few times with some success but it usually ends up falling apart.  So, why go through the trouble when you can just put all the ingredients in a bowl right from the start. This is a great dish to make when you have leftover rice and veggies in the fridge. Rice vinegar, wasabi, and Tamari bring all the ingredients together for that delicious Sushi taste.

Recipe:

*1 cup cooked brown rice

*1 cup purple cabbage, thinly sliced

*1 small carrot, shredded

*1/2 cucumber, cut into matchsticks

*1 small zucchini, cut into matchsticks

*6 grape tomatoes, sliced

*2 green onions, sliced

*1 cup steamed green beans or snap peas, cooled

*1/2 avocado, sliced

*4-6 fresh basil leaves, chopped

*1/2 sheet of Nori, torn into bite size pieces

*2 Tablespoons rice vinegar

*Wasabi paste, to taste

*Tamari

Mix rice vinegar and wasabi together and stir into rice. Start with a small amount of wasabi at first and taste. You can always add more. 

Place rice and remaining ingredients in bowl and drizzle with Tamari.

Make extra and take for lunch the next day.

Enjoy!