Strawberry Crisp
4 cups fresh strawberries, chopped
2 Tbsp arrowroot powder (can sub with cornstarch or tapioca starch)
1 tsp vanilla
1 Tbsp lemon juice
1-2 Tbsp monk fruit (can sub with sugar)**see notes
¼ tsp nutmeg
Crumble:
1 cup rolled oats
1 cup almond flour (can sub with AP flour)
¼ cup monk fruit
1/3 cup almond butter
1/3 cup coconut oil, melted
1 tsp vanilla
¼ tsp salt
¼ tsp cinnamon
Directions:
Preheat oven to 350 degrees. In a bowl, combine strawberries, arrowroot powder, vanilla, lemon juice, monk fruit and nutmeg until completely coated. In a separate bowl, combine the oats, almond flour, monk fruit and cinnamon. Add the almond butter, coconut oil and vanilla and mix until combined. Pour the strawberries in a prepared baking dish and sprinkle the crumble over top. Bake for 35-45 minutes or until golden brown. Allow to rest for 15 minutes before serving. Serve with coconut whipped cream.
**Monk fruit is sweeter than cane sugar; therefore, if substituting with sugar, double the amount if desired.
Cold Sesame Noodles
Ingredients:
1-pound Chinese egg noodles, soba, ramen or spaghetti, GF optional
2 Tbsp sesame oil, plus a splash
3 ½ Tbsp soy sauce, coconut aminos or tamari
2 Tbsp rice vinegar
2 Tbsp tahini
1 Tbsp smooth peanut butter
1 Tbsp finely grated ginger
2 tsp minced garlic
2 tsp chili-garlic paste or crushed red pepper flakes, to taste
Half a cucumber, peeled, seeded, julienne
Half a carrot, peeled, julienne
¼ cup chopped roasted peanuts, optional
Toasted sesame seeds, garnish
Directions:
Bring a large pot of water to a boil. Add noodles and cook until barely tender. Drain, rinse with cold water, drain again and toss with a splash of sesame oil.
In a medium bowl, whisk together the remaining 2 tablespoons sesame oil, soy sauce, rice vinegar, sesame paste, peanut butter, ginger, garlic, and chili-garlic paste. If the sauce looks too dry, thin it out with a little bit of water.
Pour the sauce over the noodles and toss. Transfer to a serving bowl, and garnish with cucumber, carrots, peanuts, and sesame seeds.
Lentil Shepherd’s Pie
For the filling:
1 ½ cup dry lentils
1 bay leaf
2 Tbsp olive oil
3 shallots, minced
1 Tbsp fresh thyme, minced
2 tsp fresh rosemary, minced
3 carrots, peeled and chopped
1 cup frozen peas
2 Tbsp tomato paste
2 Tbsp flour (all purpose or GF)
1/2 cup red wine
1-2 cups veggie broth
1 tsp salt
For the mashed potatoes:
6 Yukon gold potatoes, boiled
1/2 cup full fat Greek yogurt
1/4 cup butter or olive oil
Salt to taste
In a medium pot, cover the lentils with water and bring to a boil, then lower to simmer for 20-30 minutes. Drain the lentils and remove the bay leaf. In a large, oven-safe pot, sauté the shallots in olive oil until fragrant and then add the herbs and carrots and cook until softened. Add the cooked lentils and frozen peas. Add tomato paste and flour and stir. Then pour in the red wine and cook for a few minutes. Slowly add the broth until it’s gravy. Season with salt and pepper.
Mix the potatoes, yogurt and butter and spread it onto the filling in the pan. Bake for 15 mins at 350 degrees.
Roasted Acorn Squash Salad
Ingredients:
1 small acorn squash
4 Tbsp maple syrup
1 cup pomegranate seeds
3/4 cup pumpkin seeds
6 oz Baby arugula
Creamy Goat Cheese Dressing:
4 oz goat cheese
1/2 cup olive oil
1/4 cup apple cider vinegar, unfiltered
1/2 tsp Salt
1/2 tsp freshly ground black pepper
1/3 cup milk of choice
Directions:
Preheat oven to 400° F. Using a sharp knife, carefully slice the acorn squash in half. Scoop out the seeds and scrape clean. Slice into ¾ inch thick rounds. Place on a parchment paper lined baking sheet in single layer.
Using a pastry brush, brush maple syrup over both sides of squash. Bake for 10-15 minutes until the bottom side of squash is nice and golden brown. Flip and bake for another 10-15 minutes. Brush with maple syrup a second time right after removing from oven. Set aside to cool.
While the squash is baking, prepare the dressing. In a blender mix all ingredients until incorporated.
To prepare the salad for serving, Toss ½ the dressing with the arugula. Slowly add more dressing until the greens are coated with dressing. Sprinkle ¾ of the pomegranate and pumpkin seeds toss lightly. Lay roasted squash on top of the salad and sprinkle with remaining seeds.
Ginger Pear Tart
Ingredients:
1 sheet of frozen puff pastry, defrosted
2 pears, thinly sliced
2 Tbsp unsalted butter, melted
1 Tbsp light brown sugar
1 tsp fresh ginger, finely minced **
1 tsp pure vanilla extract
1/2 tsp ground cinnamon
1 Tbsp coarse sanding sugar, optional but recommended
Directions:
Preheat oven to 400℉. Line a large baking sheet with parchment paper.
Place the puff pastry on a lightly floured work surface. Using a paring knife, gently score the puff pastry ¾" in from each edge of the pastry.
In a small mixing bowl, combine the melted butter, brown sugar, ginger, vanilla extract, and cinnamon, mixing well. Using a pastry brush, generously brush the top of the puff pastry with the butter mixture.
Leaving a 3/4″ border, layer the pear slices on top of the puff pastry, alternating directions of the pears to create a wave pattern. Brush the top of the pears with the remaining butter mixture, and sprinkle with coarse sugar.
Bake for 15-18 minutes or until the pastry is golden brown and puffed around the edges and the pears are tender. Remove from oven and let cool for at least ten minutes before slicing.
**1/4-1/2 tsp ground ginger can be substituted
Potato Leek Soup
Ingredients:
1 pound Yukon gold potatoes, cut into quarters
2 leeks , chopped (discard the dark green parts)
¾ cup celery, chopped
2 garlic cloves , finely chopped
4 cups veggie broth
2 sprigs fresh thyme
1 bay leaf
½ – ¾ teaspoon sea salt
1 cup raw cashews , see note
2 teaspoons lemon juice, optional
1/8 teaspoon ground black pepper
Directions:
Sauté potatoes, leeks, celery and garlic with a drizzle of oil or broth until softened and fragrant. About 7-8 minutes.
Add broth, thyme, bay leaf and salt and bring to a rapid boil, the reduce to simmer and cover. Cook for about 15 minutes until potatoes are soft and can be pierced with a fork.
Remove the thyme and bay leaf, then carefully put the soup in a blender with the cashews and lemon and blend or if use an immersion blender in the pot and blend until smooth.
If using a high-speed blender, add the soup back to the pot and stir in the pepper. Garnish with chives, scallions, parsley, crème fraiche or sour cream (vegan options if necessary).
*Soak the cashews for two hours or overnight. If in a time crunch, boil for 20-30 minutes until soften.
Carrot Cake
Energy Bites
Ingredients:
3 large pitted Medjool dates
4 dried apricots
2 Tbsp unsweetened applesauce
1 tsp vanilla extract
1 cup rolled oats
1/4 cup coconut flour
1/4 tsp ground cinnamon
1/8 tsp ground cardamom
1/8 tsp ground ginger
1/8 tsp ground nutmeg
1 cup shredded carrots
Optional: unsweetened shredded coconut, for garnish
Directions:
Add dates, apricots, applesauce and vanilla extract to a food processor, processing until dates and apricots have broken down into smaller pieces and ingredients are well combined
Add oats, coconut flour, spices, and shredded carrot, continuing to process until ingredients are well combined and the mixture sticks together easily. For an optional garnish, add a generous amount of shredded coconut to a shallow bowl. Using a tablespoon, roll dough between your hands before rolling it in the coconut to coat. Set aside on a plate and repeat with remaining dough. Store balls in an airtight container in the fridge for best results or freeze for longer periods of time.
Moroccan Chickpea Salad
Salad:
1 ½ cups cooked quinoa
1 cup matchstick carrots
4 scallions, thinly sliced
1 15oz. can of chickpeas, rinsed and drained
⅓ cup chopped dates
⅓ cup golden raisins
¼ cup chopped pistachios
1 bunch flat-leaf parsley, chopped
Dressing:
½ teaspoon cumin powder
1/3 cup olive oil
2 tablespoons lemon juice
1 tablespoon honey (maple syrup or brown sugar for vegans)
½ teaspoon salt
⅛ teaspoon chili powder
Directions:
Cook the quinoa according to package directions. Allow the quinoa to cool completely before tossing with the salad ingredients. While the quinoa is cooling, combine the ingredients for the dressing in a small mason jar. Shake the jar until the dressing is mixed through. Toss the salad ingredients together, then drizzle the dressing over the salad and mix through. Serve immediately or store in the fridge for later. Leftovers will keep for 3-4 days in the fridge.
Key Lime Pie Chia Pudding Parfait
Ingredients:
1 1/4 cup coconut milk
Juice of 2 key limes or 1 regular lime
¼ cup chia seeds
1 tsp matcha powder
1 Tbsp maple syrup
1 tsp vanilla
Directions:
In a small bowl, stir together all the ingredients until combined. Allow to sit for 15 minutes and then stir again. Refrigerate for 4 hours or overnight. To assemble, put a layer of granola in a jar or bowl, then a layer of Greek yogurt, and then a layer of chia pudding. Garnish with some fresh lime zest or shredded coconut.
Bahamian Peas & Rice
Ingredients:
1 small onion, diced
1 small sweet pepper, diced
1 Tbsp avocado oil
2 Tbsp tomato paste
Three or four sprigs of fresh thyme
Salt and pepper to taste
1 large can of regular pigeon peas
2 cups uncooked long grain white rice
3 cups water
Directions:
In a hard-bottom pot heat the oil and sauté onion and pepper with the thyme. Stir in tomato paste, add salt and pepper to taste.
Add the pigeon peas and stir well, add water and bring to a boil. Add the rice until it is about an inch and a half below the water line. Stir well, lower the heat to medium and simmer uncovered, stir at regular intervals.
When the rice has absorbed most of the water, turn the stove to low heat and cover the pot
Leave to steam until fully cooked. Enjoy with meat or fish.
Cauliflower Tacos with
Avocado Crema
Tacos:
1 large head cauliflower
2 tbsp oil
1 ½ tsp chili powder
1 ½ tsp paprika
1 tsp cumin
1 tsp onion powder
1 tsp garlic powder
½ tsp salt
Garnishes: shredded cabbage, chopped cilantro/parsley, sliced jalapenos, sliced avocado or other favorite toppings
Avocado crema
1 large avocado
¼ cup coconut milk
2 Tbsp olive oil
1 Tbsp lime juice
Pinch of salt
Preheat the oven to 400F degrees. Cut the cauliflower into florets. In a bowl combine the oil, spices and salt and toss the cauliflower until completely coated. Add to a lined baking sheet and roast for 25-30 minutes. While the cauliflower is cooking, prepare the crema. Put all the ingredients into a blender and blend until combined. Optional: pour into a squeeze bottle for easy application. Once the cauliflower is done, assemble the tacos.
Asparagus Gruyere Tart
Ingredients:
1 sheet frozen puff pastry
5 1/2 ounces (2 cups) Gruyere cheese, shredded
1 1/2 pounds medium or thick asparagus
1 tablespoon olive oil
Salt and pepper
Directions:
Preheat oven to 400 degrees. On a floured surface, roll the puff pastry into a 16-by-10-inch rectangle. Trim uneven edges. Place pastry on a baking sheet. With a sharp knife, lightly score pastry dough 1 inch in from the edges to mark a rectangle. Using a fork, pierce dough inside the markings at 1/2-inch intervals. Bake until golden, about 15 minutes.
Remove pastry shell from oven, and sprinkle with Gruyere. Trim the bottoms of the asparagus spears to fit crosswise inside the tart shell; arrange in a single layer over Gruyere, alternating ends and tips. Brush with oil, and season with salt and pepper. Bake until spears are tender, 20 to 25 minutes.
Sticky Sweet Plantains
Ingredients:
3 ripe plantains
1/4 cup coconut or brown sugar
1 Tbsp maple syrup
1 tsp vanilla extract
1 Tbsp coconut oil
Directions:
Peel and cut the plantains into 1/2 inch coins. Whisk together the maple syrup and vanilla. Add the plantains to the maple syrup and vanilla. Heat oil in a large pan over medium heat and add the plantains and evenly pour the maple syrup and vanilla mixture. Cook on one side until crisp and brown, about 3-5 minutes. Be care not to burn. Flip and cook on the side for 2-4 minutes. Transfer to a plate or bowl and serve warm.
Vegan Cream of
Asparagus Soup
Ingredients:
1 large onion, diced
2 cloves garlic, minced
Asparagus ends from 2 large bunches, ends trimmed & cut into 1-inch pieces
3 ½ cups vegetable stock
1 can coconut milk**
1 tsp dried thyme or 1 Tbsp fresh
Juice of ½ lemon
1 ½-2 tsp salt
Directions:
In a Dutch oven or large pot, sauté onions until translucent. Add in garlic and asparagus ends, salt and pepper and cook for 5 minutes. Add in the thyme, stock and coconut milk and reduce the heat to simmer. Cover and let simmer for 8-10 minutes, or until the asparagus are tender. Turn off the heat and add the lemon juice. Using an immersion blender or transfer to a high-speed blender in small batches, blend until smooth. Serve warm or refrigerate it for 3-4 hours for a chilled soup.
**Substitute 1 cup heavy cream if you don’t want it vegan
Turnip Cake (Vegetarian)
“Lo Bak Go”
1 large daikon or 2 small, peeled and grated
12-15g dried shiitake mushrooms (approx. 3 pieces)
1 cup water
1 cup rice flour
1 Tbsp + 1 tsp tapioca starch
1 tsp sugar
¼ tsp salt
½ tsp ground white pepper
2 Tbsp oil
*For serving-soy sauce and sriracha
In a large wok or pan , sauté mushrooms and remove from wok. Add the daikon and cook over medium high heat until slightly wilted. Add cup of water, cover with lid and cook for 7-10 minutes over medium heat until fully cooked and soft. Drain the daikon over a mesh sieve or colander, pushing out as much liquid as possible, reserve the liquid. Put the drained daikon back into the wok, off heat.
Measure the daikon cooking water to ensure there is 1 cup; add more water to equal 1 cup. Allow to cool slightly. Meanwhile, add the mushrooms to the daikon and add the sugar, salt and white pepper and stir until combined. Add the rice flour and tapioca starch to the daikon water and whisk until combined. Add to the daikon and mushroom mixture and turn the heat to medium. Stir constantly, scraping the bottom until the mixture thickens to a paste. Remove from heat.
Grease a round cake pan or other loaf pan and line the bottom with parchment paper. Add the daikon mixture and smooth to an even layer. With a steamer basket over a large pot of simmering water, steam the cake for 1 hour. Allow to completely cool, or chilled, before cutting. Cut into desired shape and pan fry on each side until golden brown. Serve with soy sauce and sriracha.
Vegan Butternut Squash
Lasagna
Cashew Cream
1 cup raw cashews, soaked for 4 hours to overnight
½ cup water
Cover cashews with water and soak for 4 hours or overnight. Drain and rinse after soaking. In a high-speed blender, blend the cashews, water, and salt until smooth. If too thick, add a little water until desired consistency.
Vegan Ricotta
1 14 oz. package Extra Firm Tofu drained and pressed
2 1/2 Tbsp nutritional yeast
1 Tbsp Light Olive Oil
1 tsp Salt
1 clove garlic or 1/4 tsp garlic powder
1 handful Basil or 1 Tbsp pesto or dried herbs
1 splash plain non-dairy milk or water to thin it out if necessary.
Drain and press tofu getting out as much liquid as possible. Crumble the tofu into a large food processor. Add, salt, garlic, nutritional yeast, olive oil, and basil. Blend well for 2 minutes in a food processor. Add a splash of non-dairy milk if needed to thin out the ricotta to a smooth spreadable texture.
Lasagna
1 butternut squash, thinly sliced lengthwise
1 10oz. package frozen spinach, thawed & water squeezed out
3/4 tsp salt
1/2 tsp cinnamon
1/4 tsp nutmeg
¼ tsp allspice
Preheat oven to 375 degrees. Slice off the ends of the butternut squash and scoop out the seeds. Thinly slice lengthwise using a sharp knife or mandolin. Alternatively, thinly slice in half moon or round shapes. Once the cashew cream is mixed together, add in the salt, cinnamon, nutmeg, and allspice and mix until combined. In baking dish, pour ½-1 cup of cashew cream on the bottom, then layer a single layer of butternut squash, then a layer of spinach. Next layer and spread the ricotta and top with more cashew cream. Repeat layers ending with a layer of butternut squash and top with cashew cream. Cover and bake for 45 minutes. Remove foil and bake for another 15 minutes. Allow to rest for 15 minutes before serving. Garnish with chopped sage or parsley leaves.
Thai Spaghetti Squash
w/ Peanut Sauce
Ingredients:
Squash:
1 spaghetti squash
1 garlic clove, minced
1-inch ginger, minced
1⁄2 red bell pepper, thinly sliced
1 cup carrots, thinly sliced
2 scallions, chopped (separate white from greens)
2 Tbsp peanuts, chopped
Peanut Sauce:
1-14oz. can coconut milk
2/3 cup peanut butter
1⁄4 cup honey
1⁄4 cup water
2 Tbsp apple cider vinegar
2 Tbsp coconut aminos or soy sauce
2 tsp sesame oil
2 tsp curry paste
Directions:
Preheat the oven to 350 degrees. Cut the squash in half lengthwise and scoop out the seeds. Drizzle the inside with olive oil and season with salt. Place the squash cut side down on a baking sheet and roast for 25 minutes. In a small bowl, combine the ingredients for the peanut sauce and set aside. When the squash is done, allow to cool for 15 minutes. While the squash is cooling, sauté the garlic and ginger until fragrant, about 1 minute. Add in the white scallions, carrots and bell peppers and sauté until tender. Using a fork, scrape out the spaghetti squash strands and add them to the scallions, carrots, and bell pepper mixture and stir in the peanut sauce. Garnish with green scallions and chopped peanuts.
Cranberry Blood Orange
Chia Pudding
Serves 2
Ingredients:
1 cup fresh or frozen cranberries
¼ cup water
1-2 Tbsp. maple syrup
1 tsp vanilla
¼ cup blood orange juice
¼ cup non-dairy milk
¼ cup chia seeds
Directions:
In a small saucepan over medium heat, combine the cranberries, water, maple syrup, and vanilla and heat until the cranberry skins have split, and the cranberries are soft; approximately 8-10 minutes. Reduce from heat and puree. In a small bowl, combine the blood orange juice, non-dairy milk and chia seeds and whisk until combined. Add in the cranberry puree and mix until combined. Allow to sit for 15 minutes and whisk again ensuring the chia seeds don’t clump together. Put into the fridge for at least 4 hours to overnight.
Vegan Eggnog
(Dairy free, Egg free)
Serves 2
Ingredients:
¾ cup coconut milk
½ cup water
2 Tbsp vanilla Instant Pudding Mix (vegan & sugar free)
¼ tsp monkfruit or 1 tsp sugar
1 tsp vanilla
½ tsp cinnamon
½ tsp nutmeg
1 oz. brandy, rum, or whiskey (optional)
Directions:
Blend all the ingredients together, adjust spices and alcohol and chill for one hour.
Cranberry, Apricot & Pecan
Wild Rice Pilaf
Yields: 4-5 cups
Ingredients:
1 Tbsp olive oil
1.5 cups celery, chopped + 1/2 cup, divided
1 cup onion, chopped
2 garlic cloves, minced
1.5 cups uncooked wild rice
2 cups vegetable broth
1.5 cup water
1 bay leaf
1 tsp salt & pepper, or to taste
3/4 cup pecans, chopped
1/2 cup dried cranberries
1/3 cup dried apricots, chopped
1/4 cup golden raisins
1/2 cup fresh cranberries, thinly sliced
Directions:
In a small skillet, toast the pecans for about 7-8 minutes. Remove and set aside. Sautee onion, oil, and garlic in a skillet over medium-low heat for about 5 minutes, stirring often. Add 1.5 cups chopped celery and cook for another 5-7 minutes. Add wild rice, broth, bay leaf, and water. Bring to a boil and reduce heat to low-medium and then cover with lid. Simmer for 30 minutes, stirring once half way through.
After 30 minutes, uncover, stir, and continue cooking for 20-30 minutes until the liquid is absorbed and rice is tender. Remove bay leaf and stir in the dried fruit. Season to taste and stir in the sliced fresh cranberries and 1/2 cup chopped raw celery. Stir in toasted pecans.
Note: Dish can be made 1 day in advance. Do not add pecans until just before serving. Allow to cool then place in an air tight container in the fridge. Reheat in a skillet just before serving and stir in pecans.
Roasted Beet &
Blood Orange Arugula Salad
Serves 4
Ingredients
For the salad:
2-3 golden or red beets, peeled and cubed
2 blood oranges, segmented or sliced
5 oz. arugula
1/2 cup pecans, chopped
1/4-1/2 cup goat cheese crumbles
For the dressing:
½ cup avocado or olive oil
¼ cup champagne vinegar
Juice from 2 blood oranges
1 heaping Tbsp tahini
1 Tbsp honey
1 tsp salt
Directions:
Preheat oven to 400 degrees. Toss the beets in olive oil, salt and pepper to taste and place on a single layer on a sheet tray. Roast for 30-40 minutes, turning halfway, until the beets are tender. While the beets are roasting, segment or slice the blood oranges and chop the pecans. To make the dressing, add all the ingredients into a small blender or whisk by hand until combined. Adjust the flavors as needed. Once the beets are done, toss the arugula with the dressing and then arrange the salad with the beets, blood oranges, pecans and goat cheese. Drizzle more dressing if needed.
Pumpkin Pie
Chia Pudding
2 cups coconut milk
1 cup pumpkin puree
¼ - ½ cup maple syrup
1 tsp cinnamon
½ tsp ginger
½ tsp nutmeg
1/8 tsp clove
½ cup chia seeds
Directions:
In a small bowl, combine the milk, pumpkin, maple syrup and spices and stir until combined. Add in the chia seeds and stir until combined. Allow to sit for 15 minutes and then stir again so that the chia seeds don’t clump together. Put in the refrigerator for four hours or overnight. Serve as is or top with coconut cream and chopped pecans.
Warm Lentil & Sweet Potato
Salad
1/2 cup green lentils
1 large sweet potato
Dash of cinnamon
Salt & pepper to taste
1 tsp maple syrup
1 tsp Dijon mustard
1 tsp balsamic vinegar
2 cups spinach
1/4 cup raw walnuts, chopped
2 pitted dates, chopped (optional)
Directions:
Preheat the oven to 400 degrees. Cook the lentils in a pot until tender using a 4:1 water to lentils ratio. Bring to a boil, reduce heat to simmer and cook for about 30 minutes. Meanwhile, dice the sweet and toss with olive oil, salt, pepper and cinnamon and bake for 30 minutes. Fill a bowl with spinach, toss in lentils and sweet potatoes when done. Add in chopped walnuts and dates. Combine mustard, balsamic vinegar, and maple syrup in a small jar and shake until combined. Pour dressing over salad.
Roasted Root Vegetable Soup
1 lb. carrots, cubed
1 lb. parsnips, cubed
1 large sweet potato, cubed
1 small butternut squash, peeled, seeded & cubed
3 Tbsp olive oil
1/2 tsp salt
1/2 tsp pepper
3-4 cups vegetable stock
Preheat oven to 425 degrees. Cut all the vegetables into 1-inch cubes and place in a single layer on two baking sheets. Toss with olive oil, salt and pepper. Roast for 25-35 minutes until the vegetable are tender. In a large saucepan, heat the vegetable stock. Once the vegetables are done, in batches, add the vegetables and stock to a blender and blend until smooth. If you have an immersion blender, use that instead. Leftovers will keep for 4 days in the refrigerator or freeze for 3 months
Apple Pie Chia Pudding
1 apple, chopped
2 Tbsp coconut oil
1/4 tsp cinnamon
1-2 Tbsp water
1/4 cup maple syrup
1/2 tsp vanilla extract
1/4 tsp cinnamon
2 cups almond milk
1/2 cup + 2 tbsp chia seeds
Heat coconut oil in a skillet and add chopped apples, stirring occasionally for 2 minutes before adding the cinnamon and stirring to coat. Transfer warm apples to a blender and add 1 tablespoon water; blend until apples are crushed (mixture should still be thick). Add additional tablespoon of water if mixture won't blend; set aside. Add maple syrup, vanilla, and cinnamon to a medium-sized bowl; add milk and then chia seeds and stir until everything is combined. Allow to sit for 15 minutes and stir again. Last, stir in the blended apples. Transfer mixture into two glasses and place in the refrigerator for at least 4 hours or overnight.
Kale, Butternut Squash & Farro Salad
1 small butternut squash, peeled and cubes
3 Tbsp olive oil, divided
1/2 tsp cinnamon
1/2 tsp salt, divided
1/2 tsp pepper, divided
1 bunch chopped kale (about 6 cups)**
3/4 cup chopped walnuts
1 1/2 cup cooked farro
1/2 cup dried cranberries
2 cups Granny Smith apples, chopped
1/4 cup fresh orange juice
1 Tbsp dijon mustard
2 Tbsp shallot, minced
Preheat the oven to 400F. Peel, scoop out seeds, and cube the butternut squash. Toss in 2 Tbsp olive oil, cinnamon, 1/4 tsp salt, and 1/4 tsp ground pepper. Spread on a baking sheet and roast for 30 minutes or until squash is tender and golden brown. In a skillet over medium heat, toast the chopped walnuts until golden brown and fragrant. Combine kale, farro, apples, walnuts, and cranberries in a large bowl. For the dressing, whisk 1 Tbsp olive oil, orange juice, dijon mustard, shallot, 1/2 tsp salt, 1/2 tsp pepper until combined. Toss the salad with the dressing and serve. Optional, garnish with some crumbled goat or feta cheese.
**I like to massage my kale before combining to help break down the cell structure to make it more digestible.
Peanut Butter & Jelly Bites
Peanut Butter side:
1/2 cup pitted dates
1/2 cup peanuts (or nut of your choice)
1/4 cup peanut butter (or nut butter of your choice)
Jelly side:
1/2 cup dried blueberries
1/2 cup pitted dates
1/2 cup almonds
Add all of the ingredients for the peanut butter side to the bowl of your food processor and blend until the nuts are well chopped and a thick dough starts to form. If the ingredients aren't coming together, add a teaspoon of water at a time to encourage everything to come together. When the ingredients are well incorporated, remove the blade from the food processor and scrape the mixture out into another bowl. Clean the bowl of the food processor and repeat the same step for the jelly side. Scoop a teaspoon of the peanut butter mixture and roll it into a ball. Take a teaspoon of the jelly mixture and roll it into a ball. Press the two balls together and roll into one larger ball. Repeat with remaining mixture. Keep the balls in the fridge for up to a month or could be frozen for a few months.
Roasted Tomato Basil Soup
3 pounds ripe plum tomatoes, cut in half lengthwise⠀
1/4 cup plus 2 tablespoons olive oil⠀
1 Tbsp kosher salt⠀
1 1/2 tsp freshly ground black pepper⠀
2 cups yellow onions, chopped⠀
6 garlic cloves, minced⠀
2 Tbsp unsalted butter⠀
1/4 tsp crushed red pepper flakes⠀
1 (28-ounce) canned plum tomatoes, with their juice⠀
4 cups fresh basil leaves, packed⠀
1 tsp fresh thyme leaves⠀
1 quart vegetable broth⠀
⠀
Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes. In a large stockpot over medium heat, sauté the onions and garlic with 2 tablespoons of olive oil, butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Blend with an immersion blender or blender until desired consistency. Taste for seasonings. ⠀
Pear & Ginger Chia Pudding
1 pear, chopped
2 Tbsp coconut oil
1/4 tsp cinnamon
1-2 Tbsp water
1/4 cup maple syrup
1/4 cup pecans or walnuts
2 Tbsp shredded coconut
1 tsp fresh ginger
1/2 tsp vanilla extract
1/4 tsp cinnamon
2 cups almond milk
1/2 cup+2 tbsp chia seeds
Heat coconut oil in a skillet and add chopped pears, stirring occasionally for 2 minutes before adding the cinnamon and stirring to coat.Transfer warm pears to a blender and add 1 tablespoon water; blend until pears are crushed. Add additional tablespoon of water if mixture won't blend; set aside. Add syrup, nuts, coconut, ginger, vanilla, and cinnamon to a medium-sized bowl; add milk and then chia seeds and stir until everything is combined. Allow to sit for 15 minutes and stir again. Last, stir in the blended pears. Transfer mixture into two glasses and place in the refrigerator for at least 4 hours or overnight.
Roasted Corn with Basil-Shallot Vinaigrette
3 cups fresh corn kernels⠀
2 Tbsp olive oil⠀
1/4 cup fresh basil, chopped⠀
1 Tbsp shallot, minced⠀
1 Tbsp red wine vinegar⠀
1/4 tsp salt⠀
Fresh ground pepper to taste⠀
⠀
Preheat the oven to 450 degrees. Toss the corn in the olive oil and spread out on a large baking sheet. Bake for 20 minutes, stirring once. In a bowl, combine basil, shallots, vinegar, salt and pepper. Add the corn; toss to coat. Serve warm. ⠀
Matcha Energy Bites
1 cup shredded coconut⠀
2 Tbsp hemp seeds⠀
½ cup pumpkin seed butter or cashew butter
¼ cup coconut oil, melted⠀
2-4 pitted dates, soaked in warm water for 5-10 minutes⠀
2 Tbsp matcha powder⠀
½ cup almond or coconut flour⠀
⠀
Add all ingredients into a food processor and blend until it forms a dough. Scoop a teaspoon amount of the dough and roll into balls. Optional-garnish with coconut flakes and a dusting of matcha. Refrigerate for one week or freeze for one month.⠀
Vegan Stuffed
Acorn Squash
2 acorn squash, cut in half and seeded
1 onion, diced
1 cup celery, diced
4 cloves garlic, minced
1/2 tsp rosemary
1/2 tsp thyme
1/4 tsp sage
1 small apple, diced
1/2 cup dried cranberries
1/2 cup pecans, chopped
1 cup cooked quinoa
Salt & pepper to taste
Preheat oven to 400 degrees. Brush the cut side of the acorn squash and season with salt and pepper. Place cut side down on a sheet pan and roast for 30-40 minutes, until you can pierce with a fork. Meanwhile, sauté the onion, celery and garlic until softened. Add the apple and herbs and sauté for 5 minutes. Add the quinoa, cranberries and pecans and cook for another 4 minutes. Adjust seasonings. Spoon the quinoa mixture into the acorn squash and serve immediately.
Banana Creme Pie
Chia Pudding
½ cup coconut milk⠀
½ cup almond milk⠀
¼ cup chia seeds⠀
1 banana, smashed⠀
1 Tbsp maple syrup⠀
1 tsp cinnamon⠀
⠀
Combine all ingredients in a bowl and whisk until combined. Allow to sit for 15 minutes, whisk again, and refrigerate for at least 4 hours to overnight. Pour into two jars/bowls and top with sliced banana, shredded coconut, or cacao nibs.
Sunshine Smoothie Bowl
½ cup non dairy milk
3/4 cup frozen mango
1 small orange, peeled
½ avocado
1 inch fresh ginger
1 inch fresh turmeric or 1 Tbsp ground
1 Tbsp flaxseed
Blend all the ingredients in a high speed blender until smooth. This is a smoothie bowl; therefore, it will have a thicker consistency. Top with nut butter, shredded coconut, seeds, nuts, fresh or dried fruit.
Beet & Blood Orange
Arugula Salad
Salad:
1 red beet, sliced into rounds
1 golden beet, sliced into rounds
1 small blood orange, rind removed & sliced into rounds
1 small orange, rind removed & sliced into rounds
¼ red onion, thinly sliced
¼ cup roasted pistachios, chopped
1 Tbsp dried thyme
3 Tbsp creamy tree nut cheese or goat cheese
1 bunch baby arugula
Citrus Vinaigrette:
Zest of ½ orange
¼ cup orange juice (1-1 ½ oranges)
2 Tbsp red wine vinegar
2 tsp honey
¼ cup olive oil
Salt & pepper to taste
Preheat oven to 400 degrees. Season beets with olive, salt, pepper and thyme. Roast for 30 minutes, flipping sides after 15 minutes. Meanwhile, combine the ingredients for the vinaigrette. Line a platter with a layer of arugula. Arrange beets and oranges on top. Next layer the red onion and pistachios. Place dollops of cheese around the salad. Drizzle the vinaigrette over the salad and serve.
Carrot & Red Lentil Soup
2 Tbsp olive oil
1/2 medium sweet onion, chopped
3 garlic cloves, minced
2 cups chopped carrots or about 4 medium carrots, peeled and chopped
1 tsp cumin
1 tsp turmeric
2 tsp coriander
1/2 tsp paprika
1/4 tsp cinnamon
2 cups red lentils, rinsed until water runs clear
1 15 oz can diced tomatoes
4 cups vegetable broth
Salt and pepper to taste
Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until soft, about 2 minutes then add the spices and continue to sauté about 4 minutes. Add the carrots and sauté until carrots are tender, about 10 minutes. Add the vegetable broth, diced tomatoes and lentils and stir to combine. Simmer on low heat for 20 minutes, or until lentils are tender. Using an immersion blender, blend the soup until smooth. Alternatively, use a high speed blender and blend the soup in batches, careful to not overload the blender.
Japanese Curry
1 Tbsp. olive oil
1 large onion, diced
3 large carrots, cut into 1/2-inch-thick half moons
2 1/2 Tbsp. S & B curry powder
2 cloves garlic, minced
3 2/3 cups vegetable broth
2 small Yukon gold potatoes, peeled and cubed
1 small apple, peeled and finely grated
1 Tbsp. Worcestershire sauce
1 Tbsp. miso paste
1 cup fresh or frozen shelled edamame
Heat oil in large pot over medium heat. Sauté onion 7 to 9 minutes, or until starting to brown. Add carrots, and sauté 5 minutes. Stir in curry powder and garlic, and cook 1 minute, or until fragrant. Add broth, potatoes, apple, Worcestershire sauce, and miso; bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until potatoes are tender. Add edamame, and simmer 5 minutes more. Serve over rice.
Mango Coconut
Chia Pudding
1 cup coconut milk***⠀
1/4 cup chia seeds⠀
1 Tbsp maple syrup⠀
1 tsp vanilla⠀
1 mango cubed & pureed⠀
⠀
In a high speed blender, blend the cubed mango until smooth. Whisk together the milk, chia seeds, maple syrup and vanilla until combined. Add in the mango puree and stir again. Allow to sit for 15 minutes and whisk again to ensure there are no clumps of chia seeds. Refrigerate for 4 hours or overnight. Garnish with chopped mango and shredded coconut. ⠀
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***If 1 cup coconut milk is too strong, do 1/2 coconut milk and 1/2 other non dairy milk⠀
Japanese Spinach Salad
Gomae
1 bunch spinach
3 Tbsp roasted/toasted white sesame seeds
1 1/2 Tbsp soy sauce, tamari or coconut aminos
1 Tbsp monk fruit or sugar
1/2 tsp sake or rice wine vinegar
1/2 tsp mirin
Grind sesame seeds with a mortar and pestle or surabachi bowl if you have it. Add the soy sauce, monk fruit, sake and mirin and mix into a paste. Add spinach and a pinch of sea salt to a pot of boiling water and blanch for 30-45 seconds. Remove the spinach from the pot and soak in an ice bath to stop the cooking process. Remove the spinach from the ice bath and squeeze out all the water. Cut spinach into 1-2 inch pieces. Mix the spinach and sesame paste together into a bowl and enjoy! Can be served chilled or at room temperature. Will keep in the refrigerator for 2-3 days.
Smashed Sesame Cucumbers
Pai Huang Gua
4 large thin skinned cucumbers such as English cucumbers
1 tsp salt, plus more for cucumbers
2 tsp sugar or monk fruit
1 1/2 Tbsp rice wine vinegar
2 tsp sesame oil
2 tsp soy sauce, coconut aminos or tamari
1 Tbsp olive oil
2 large garlic cloves, minced
Red pepper flakes or chili oil to taste
Toasted white sesame seeds, for garnish
Cut the cucumbers lengthwise in half. On a flat surface, use a large knife or place cucumbers in a plastic bag and use a rolling pin to smash. Slice cucumbers into 1 inch pieces on the diagonal and then place into a strainer with large pinch of salt. Let them sit to drain for 15-30 minutes.
In a small bowl, combine salt, sugar and rice wine vinegar and stir until salt and sugar are dissolved. Stir in sesame oil, soy sauce, garlic and red pepper flakes.
When ready to serve, shake off any remaining liquid from the cucumbers and toss with the dressing.
Kale & Berry Salad
Salad:
1 bunch kale, chopped
1/2 avocado, cubed
1 cup berries (mix of red and blue)
1/4-1/2 cup walnuts, chopped
Dressing:
Makes 6 servings—refrigerate leftover 1 week
1/3 cup olive oil
1/3 cup fresh squeezed orange juice
1 tsp Dijon mustard
1-2 garlic cloves, finely minced
1 shallot, finely minced
Salt and pepper to taste
Massage the kale with cubed avocado. Top with berries, walnuts and dressing to taste. Can add pumpkin or sunflower seeds for extra crunch. Optional-sprinkle feta cheese.
Hummingbird Chia Pudding
½ cup nondairy milk⠀
½ cup coconut milk⠀
¼ cup chia seeds⠀
½ banana, smashed⠀
1/3 cup crushed pineapple or diced fresh pineapple⠀
1 Tbsp maple syrup⠀
1 tsp vanilla⠀
½ tsp cinnamon⠀
1/8 tsp cloves⠀
1/8 tsp nutmeg⠀
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Coconut whipped cream⠀
1 14oz. can coconut cream, refrigerated 24 hrs.⠀
1 tsp vanilla⠀
1 Tbsp maple syrup or honey⠀
⠀
Using a hand mixer, whip for 2-4 minutes until fluffy. ⠀
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Place the milk, banana, pineapple, maple syrup, vanilla, and spices into a small bowl and stir to combine. Add in chia seeds and whisk until combined. Wait for 15 minutes and stir again to ensure there are no clumps of chia seeds. Refrigerate for at least 4 hours or overnight. To serve, top with coconut whipped cream, chopped pecans, diced banana and pineapple.⠀
Green Smoothie Bowl
1 cup non dairy milk
2 ½ cups spinach and kale mix
1 cup strawberries, fresh or frozen
1 banana, fresh or frozen
1/2 avocado
1 Tbsp flaxseed
1 Tbsp nut butter
1 Tbsp spirulina or chlorella
Blend all the ingredients into a high power blender until smooth. This is a smoothie bowl; therefore, it will be thicker than a smoothie you drink. Garnish with fresh fruit, seeds, nuts, nut butter, coconut or granola.
Pear & Arugula Salad
Vinaigrette
1/2 cup extra virgin olive oil
3 Tbsp balsamic vinegar
1 Tbsp coarse grained dijon mustard
3 cloves garlic, crushed
1/2 tsp sea salt
1/2 tsp black pepper
Salad
1 small red onion, cut into thin strips
1/2 cup dried cherries or cranberries
7 oz arugula leaves
1 large Bosc pear, thinly sliced
1 cup walnuts, toasted and chopped
Optional: shaved parmesan cheese
In a large mixing bowl whisk together olive oil and balsamic and then remaining vinaigrette ingredients. Add in ingredients for the salad and toss well.
*Can substitute spinach or kale for the arugula.
Thai Coconut
Tapioca Pudding
1/2 cup/4 ounces tapioca (seed or Asian pearl tapioca)
3 cups water
1/8 teaspoon salt
1 (13.5 oz.) can coconut milk
Optional: sliced fresh mango
Garnish: dash of maple syrup
In a medium bowl, cover tapioca with 1 cup water. Let soak for 15 to 20 minutes or until the granules expand slightly. In a pot combine tapioca, salt, and the remaining 2 cups water. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 10 to 15 minutes. Stir occasionally, adding a little more water if necessary to prevent tapioca from bubbling. When the tapioca turns soft, turn off the heat and place the lid on tight. Let it sit at least 10 minutes. Remove the lid and allow the tapioca to cool on the stovetop. Cover it again and refrigerate until cold and thickens.
To serve, scoop about 1/4 cup or more of the cold tapioca per person and pour 1/4 to 1/3 cup coconut milk over each portion and stir to mix. This pudding should be on the runny side and you will need to stir it well to distribute the tapioca. Add a dash of maple syrup and sliced mangoes if preferred.
Lemon Blueberry Chia
Energy Bites
1 cup sliced almonds
zest and juice of 1 lemon
1/4 cup honey or maple syrup
1 cup quick cooking oats
1/4 cup chia seeds
1/2 cup dried blueberries
In a food processor, process almonds, lemon zest, juice and honey or maple syrup until smooth. Add in half of the oats and half of the chia seeds and process again until smooth. Move mixture to a bowl and stir in remaining oats, chia seeds and blueberries. Stir until combined and then roll into balls Store in the refrigerator for 1-2 weeks or freeze for longer period of time.
Vegetarian Chili
2 Tbsp olive oil
1 small yellow onion, diced
1-2 cloves garlic, minced
1 red bell pepper, diced
2 Tbsp chili powder
1/2 Tbsp dried oregano
1 tsp ground cumin
1/2 tsp each: dried basil, cayenne pepper, paprika
1/4 tsp pepper
2 14.5 oz cans fire-roasted diced tomatoes
1 14.5 oz. black beans, drained and rinsed
1 14.5 oz. can pinto beans, drained and rinsed
1 14.5 oz. can kidney beans, drained and rinsed
1 4 oz. can diced green chiles
1 cup frozen corn
1 cup vegetable stock
1 bay leaf
2 tablespoons fresh lime juice
In a large pot, heat the olive oil in the diced onion and red bell pepper until the veggies are tender. Once the veggies are tender, add in the garlic and spices and cook for 1 minute. Add in the tomatoes, beans, chilies, corn and stock and stir to combine. Add in the bay leaf and reduce the heat to simmer. Allow the chili to simmer for 25-30 minutes, stirring occasionally. Adjust seasonings before serving. Add in the lime juice and garnish with your favorite toppings.