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Cooking Healthy Over 75 Easy & Delicious Plant Focused Recipes For Everyday Elaina Moon, BS, ACE Certified Health Coach and Weight Management Specialist
Cooking Healthy: Over 75 Easy & Delicious Plant Focused Recipes For Everyday by Elaina Moon, BS, ACE Certified Health Coach and Weight Management Specialist Version 1.0 – May 2021 Published by Elaina Moon Copyright © 2021 by Elaina Moon All rights reserved, including the right of reproduction in whole or in part in any form. Begin Reading Table of Contents Copyright Page
Copyright 2021 by Elaina Moon - All rights reserved This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting or other professional services. If legal advice or other professional assistance is required, the services of a competent professional person should be sought. No responsibility or liability is assumed by the Publisher for any injury, damage or financial loss sustained to persons or property from the use of this information, personal or otherwise, either directly or indirectly. While every effort has been made to ensure reliability and accuracy of the information within, all liability, negligence or otherwise, from any use, misuse or abuse of the operation of any methods, strategies, instructions or ideas contained in the material herein, is the sole responsibility of the reader. All information is generalized, presented for informational purposes only and presented "as is" without warranty or guarantee of any kind.
For my loving and supportive husband Dave, beautiful daughter Unique, friends, family, cooking class volunteers, and groupies. This one’s for all of you!
Foreword I will always remember meeting Elaina Moon for the very first time. Her kind smile and beautiful curls were nothing compared to the way she confidently navigated around the kitchen. A self-taught chef, she moves intuitively between bubbling pans and the cutting board, chopping and stirring, chatting and laughing, making everything she does look downright effortless. Our shared love of cooking and eating was an instant connection and made us fast friends. I count myself lucky to know Elaina as a friend but also to have learned so much from her vast wealth of knowledge when it comes to embracing a plant-forward diet. You know that friend who can see the last of the veggies in your refrigerator and somehow turn it into something not only healthy but delicious? That’s Elaina. She is also the one who can take any food-allergy or health-related restrictions and create a meal around it so darn delicious you would never know it might be ‘missing’ something. In reality, it was never missing anything. Elaina’s love of two things come together in this book — her total delight in great food and complete commitment to offer allergy-friendly, healthy, plantbased food anyone can enjoy. She’s spent nearly a decade cooking, experimenting and helping people find better health through food. And all that wealth of experience and expertise is poured into these gorgeous pages. Elaina’s book is just like her — bright, fun, adventurous and deeply thoughtful. The recipes you’ll find on these pages are not only tasty and gorgeous but healthy and full of the good-for-you nutrients our bodies desperately crave. You’ll find recipes that inspire, nourish and encourage you to fill your plate with plants and never look back. I can’t wait to cook my way through this amazing new book, knowing Elaina’s wisdom is right here for me every step of the way. It’s sure to become as beloved to your family as it is to me. Andrea McCoy, Cooking Instructor and Writer
Cooking Healthy Made Simple
Why this book came to be. When I first started teaching cooking classes back in 2015, the guiding principle for how I taught was very simple: load your plate with whole plantbased foods and keep everything else as the garnish or a side dish. It’s how we should be eating! In order to get everything we need from our food daily, whole plant-based foods have to be the foundation that we build our plates on. These include: fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices. The healthiest foods in the world are plants so why not load up on them everyday! Teaching classes in a smaller city was a fun challenge. However, I quickly realized how great a need there was for education on how to use plant-based foods in everyday cooking. I also found that people needed to be shown how to elevate simple, healthy ingredients to make them taste amazing. What I love the most about these recipes is that they take the guess work out of what it means to eat healthy. Yes, there are some decadent recipes in this book like the Chocolate Dipped Donuts but most of the dishes are a healthier modified version of a traditional recipe. When you reach around the table to fill your plate, make sure that 75% of it is whole plant-based foods. The other 25% is everything else in the meal. This concept is so simple and a great way to teach your whole family about healthy eating. I hope you love creating these recipes and putting your own special touch to each one. This book was always intended to be a stepping stone to healthier eating. Never complicated, sometimes warm and comforting, and always delicious; these recipes will become some of your new favorites. I hope you enjoy cooking these recipes with your family as much as I have enjoyed creating them for all of you. Health and Blessings,
Elaina Moon, BS, ACE Certified Health Coach and Weight Management Specialist
Owner Healthy Eats Nutrition Services and Cooking Classroom
10 Healthy Eats Cooking Tips
Before you start cooking up all these delicious recipes at home, check out my go-to cooking tips below. I teach these techniques to my students in my culinary classroom and they will help you be more organized in the kitchen too. 1. Read the recipe first. It’s good to familiarize yourself with the recipe first before you start cooking. In my recipes, I give you some prep to do in the ingredient list before the actual cooking instructions start. By completing the prep work before the cooking starts, I find that people are calmer in the kitchen and enjoy the experience more when they are organized. 2. “Mise en Place”: everything in its place. It is so important to prep your ingredients and your workspace before you start cooking. Get everything cleaned up and your station ready to cook. This includes washing, chopping, and prepping your produce, opening cans, measuring spices, and laying out all the tools you’ll need for cooking the recipe. Once everything is prepped and you have read the recipe, then start cooking! 3. Have a garbage bowl or bag near your station. Most of the time I have an extra produce bag or disposable container left over from prepping my ingredients. Utilize one of those or a big mixing bowl near your station to use for collecting trash. This will help minimize movement in the kitchen. 4. Chopping is a matter of cutting in one direction and then the other way. I like to think of knife cuts as a grid. The closer the cuts are together, the smaller the chop or dice. Cut vegetables, fruits and proteins in strips first, then turn and cut the other way just like a grid. This is a more effective way to prep and it’s going to save you lots of time. Check out this video for more instruction. 5. Cook once, eat many times. I’m a big fan of prepped foods that can easily be used for other dishes.
Kitchen staples such as cooked whole grains, grilled proteins and chopped onions can all be frozen for later use. Cook your items and make extra, then portion into family or individual size servings in storage bags and freeze. When you need them for another dish during the week, simply take out and defrost. 6. Get a good quality sharp knife. There’s nothing more dangerous in the kitchen than a dull knife. Having to push down hard on the food item to cut it can cause the knife to slip around. Use a knife sharpener at least once a week and invest in a good quality knife. Normally one around $30 to $100 will do the trick. 7. Your cutting board should be bigger than your knife. Many times I see students using a large chefs knife to chop and a cutting board smaller than the knife. Your cutting board should allow enough room for chopping and having some piles of chopped veggies on the side. Get a large cutting board for prep work with a good knife and this will save you lots of time in the kitchen. 8. Soak or boil cashews for recipes. I use cashews a lot for creamy sauces and soups like the Zuppa Toscana or the Three Chili Corn Chowder recipes in the soup section of this book. If you don’t have time to soak your cashews overnight, simply boil them for 15 minutes to soften them up. Drain and then use according to the recipe. 9. Choose a good olive oil and use less. Many of my recipes are lower in fat to reduce calories which also means you can eat more of it! If you must use an oil for a dressing or sauce, choose a high quality or flavored oil such as a garlic oil or unfiltered extra virgin olive oil. Use just what you need for cooking but rely on the other ingredients to provide most of the flavor. 10. Cook with others. The best thing about my job is cooking with other people. Cooking is about the experience and the memories you’re making, not just getting the food on the table. Take time to cook with your loved ones and slow down a bit. I
think you’ll find that cooking with others is much more enjoyable than cooking alone.
12 Healthy Eats Principles Defined
Be intentional about living healthy and eating right. Improved health will follow. 1. Eat more whole plant-based foods, at least 75% of your daily intake. This includes unprocessed foods such as whole grains, legumes, vegetables, fruit, nuts, seeds, herbs, and spices. 2. Most dietary fats should come from whole foods. Healthy, high fat foods such as avocados, nuts, seeds, and olives are minimally processed, if processed at all. This means these whole foods still contain all of their nutrient value as well as the healthy fats. 3. Reduce added sugar and sodium consumption. Most of our added sugar and sodium is found in packaged foods. Reduce the number of these foods that you consume each day and you will automatically eat less added sugar and sodium. 4. Choose packaged foods with 10 ingredients or less (If you can’t read it, don’t eat it). If choosing packaged foods, pick options that have less ingredients. This typically means the product has less room for added preservatives and food coloring. 5. Drink more water. Limit drinking your calories. It’s very easy to quickly drink your calories. Choose water as your first choice for liquids and keep other beverages lower in calories by avoiding those with a lot of sugar or extra fat. 6. Eat dark leafy greens EVERYDAY. Dark greens such as kale and spinach not only contain high amounts of important minerals, but have been proven to help increase health in general. Some of their additional benefits include: reducing the risk of some cancers, improving blood circulation and boosting your immune system.
7. Get a variety of protein-rich foods. Lots of whole plant-based foods are high in protein. Legumes are some of the highest and should be on your dinner table at least 2-3 times a week. Getting a variety of protein-rich foods in your diet will help ensure that you get all the amino acids you need to grow and function properly. Don’t forget whole grains, nuts, seeds, and vegetables contain protein as well! 8. Eat locally sourced foods, when possible. There’s no better way to stay connected to where your food comes from than visiting a local farmer’s market or by receiving a home delivered produce box. Check around your area to see where the best places are to get locally grown produce. 9. Cook at home most of the time. Cooking your own food is so important. Yes, we are all busy and have many things to do, but being able to take the time to prepare your food and control what goes into it will benefit your health greatly. 10. Exercise and live active daily. Yes, this is a book about healthy eating but movement is an important component to a healthy lifestyle! Exercise is important but any opportunity to get up and move throughout the day is beneficial. Remember to have fun with your movement and do things you enjoy. Gardening, taking a walk with friends, playing with your kids or dogs and even cleaning your house count as movement. 11. Make time for sleep and self-care. In other words, take time to care for yourself and focus on what you need to be healthy. You are important! What you feed yourself and the steps you take to live healthier will not only impact your health but the health of your family. 12. Be mindful of your behaviors and habits to maintain a healthy life. This is that intentionality part of cooking and eating healthy that we all need.
Part of a healthy life is enjoying the foods you eat, learning to trust your body and giving yourself grace or removing guilt. If our thoughts and behaviors are supportive of our eating goals then we have a winning combination for success!
Contents Title Page Copyright Notice Foreword 10 Healthy Eats Cooking Tips 12 Healthy Eats Principles Defined Cooking Healthy Made Simple Breakfast Creamy Vanilla Chia Pudding Eggless Kale Scramble Pressure Cooker Southwestern Grits PB Chocolate Chip Breakfast Cookies Simple Homemade Granola Savory Herb Breakfast Patties Tempeh, Sundried Tomato, and Avocado Sandwich Almond Cherry Chocolate Granola Bars Perfect Morning Muffins Soups And Salads African Eggplant and Peanut Stew Broccoli Cheese Soup Quinoa Taco Salad with Creamy Cilantro Dressing Zucchini Lasagna Soup Indian Pumpkin Tomato Soup Smokey Sweet Potato and Corn Chowder Zuppa Toscana Soup Moroccan Cous Cous Salad Indian Red Lentil Soup Easy Miso Ramen Herb Lentil Salad Three Chili Corn Chowder
Fall Cranberry Quinoa Salad Quick Meals Anytime Veggie Skillet Pantry Lo Mein Noodles Chipotle Sweet Potato Tacos Swimming Rama Chinese Green Bean Stir Fry Creamy Polenta with Roasted Veggies Thai Pineapple Fried Rice Moo Shu Tacos Garlic Snap Pea Stir Fry Fall Chimichurri Grain Bowls Easy Sides Sweet Potato Corn Tots Mixed Veggie Pakoras Southern Collard Greens Sweet Potato Fries with Campfire Sauce Hibachi Teriyaki Veggies Korean Spinach Three Bean Salad Green Bean Almandine Instant Pot Seasoned Pinto Beans Rosemary Roasted Winter Veggies Orange Pecan Sweet Potato Casserole Greek Socca Bread Comfort Foods Stove Top Mac N “Cheeze” Southwestern Eggrolls Massaman Veggie Curry Yellow Dal Fry with Zucchini Mighty Mushroom Burger with Fry Sauce
Lentil Sloppy Joes Verde Potato Pozole Sundried Tomato Polenta with Mushroom Ragu Korean Cauliflower Rice Bibimbop Everyday Sauces Chipotle Sauce Plant-Based Not-Yo-Cheeze Sauce Cilantro Peanut Chutney Date Tamarind Chutney Date Caramel Sauce Spinach Ranch Dip Chinese Stir Fry Sauce Honey Sriracha Stir Fry Sauce Avocado Corn Salsa Thai Peanut Dipping Sauce Desserts Three Ingredient Mousse Raw Vanilla Cheesecake with Berry Compote Mango Coconut Rice Pudding Grilled Peaches with Date Caramel Sauce and Raspberries Chocolate Dipped Donuts Fruit and Chocolate Kabobs Summer Fruit Crisp Pumpkin Parfaits with Ginger Cookie Crumble Maple Walnut Bites Orange Chai Poached Pears Pear and Cranberry Crisp Chocolate Hazelnut Popcorn Hot Chocolate Fudge S’Mores Bars Acknowledgements
About the Author Contact Me
Creamy Vanilla Chia Pudding Eggless Kale Scramble Pressure Cooker Southwestern Grits PB Chocolate Chip Breakfast Cookies Simple Homemade Granola Savory Herb Breakfast Patties Tempeh, Sundried Tomato, and Avocado Sandwich Almond Cherry Chocolate Granola Bars Perfect Morning Muffins
Creamy Vanilla Chia Pudding
If you’ve been hesitant to try chia pudding in the past, give this recipe a shot. It's very creamy and has a nice vanilla flavor with the addition of the creamer. SERVES 4 SERVING SIZE ⅓ CUP 15 oz can light coconut milk 2 tbsp pure maple syrup ½ tbsp vanilla extract 3 tbsp vanilla creamer, I like a non-dairy almond or coconut milk ⅓ cup chia seeds TOPPINGS Shredded coconut, sliced strawberries or bananas, kiwi, dried fruits, or hemp seeds In a bowl, add all the ingredients through chia seeds and whisk well. Let it sit for a minute and then whisk again ensuring no clumps. Store in the bowl or a mason jar and let pudding sit overnight or at least eight hours to thicken. Divide into four bowls and garnish with toppings of choice. Chia pudding only: Calories: 197 Carbs: 19g Fat: 11g Protein: 4g Fiber: 7g Sodium: 10mg
Eggless Kale Scramble This is such a fun alternative to the traditional egg breakfast. Serve this with fresh sliced tomatoes and avocado for a filling and delicious breakfast option! SERVES 4 SERVING SIZE ¾ CUP 14 oz firm tofu 1 tbsp olive oil ½ small white onion, diced small ½ red bell pepper, diced small 1 clove garlic, minced 6 oz mushrooms, sliced thin ¼ tsp garlic powder ½ tsp each salt, pepper, turmeric, and onion powder 1 cup chopped kale ¼ cup parsley, chopped ¼ cup shredded parmesan or vegan substitute, (optional) Drain the tofu, cut into cubes, and set on a plate with paper towels and drain off any excess liquid until ready to use. Heat a skillet to medium heat and add the oil. Once hot, add the white onion and red pepper and sauté for 2-3 minutes. Add the garlic and mushrooms and cook again for another 3-4 minutes, stirring frequently, until the mushrooms have softened. Add the cubed tofu to the skillet and sauté breaking up with a cooking utensil into smaller pieces for 3 minutes. Meanwhile, mix the dry spices together in a bowl and add to the tofu mixture. Stir until tofu is coated with the spices. Add the kale and cook for another minute until kale is wilted. Check for seasoning, add salt and pepper as desired and take off heat. Add parsley and stir. Serve garnished with the parmesan cheese, if using.
Calories: 176 Carbs: 6g Fat: 10g Protein: 16g Fiber: 3g Sodium: 40mg
Pressure Cooker Southwestern Grits If you’ve never had grits before here’s your chance! I had them growing up in Alabama and I just love this simple electric pressure cooker version. This recipe is great for a breakfast, or even for dinner! SERVES 8 SERVING SIZE ½ CUP 2 tbsp oil or Earth Balance butter 1 shallot, finely chopped ¼ cup diced roasted red peppers, canned or homemade 1 tbsp minced garlic 4 cups water 1 tsp chili powder ½ tbsp ground paprika 1 cup polenta or coarse grits ½ cup chopped green onion ⅓ cup shredded white cheese ¾ tsp salt Pepper to taste Turn the electric pressure cooker to the sauté function. Add the oil or butter and shallot and sauté for 2 minutes. Add the red peppers and garlic and sauté again for 2 minutes. Turn off the electric pressure cooker and add the water, chili powder, paprika, and sprinkle in the grits. Lock the lid in place and bring to high pressure for 5 minutes. Release the lid and add the green onion, cheese, salt and pepper. Stir well breaking up any clumps until smooth. For creamier grits, add additional ½ cup water and serve immediately. To store for later, pour into an 8” x 8” baking dish and firm in refrigerator. Once cool, cut into squares and bake, grill or air fry! Calories: 123 Carbs: 18g Fat: 5g Protein: 2g Fiber: 2g Sodium: 179mg
PB Chocolate Chip Breakfast Cookies
Who doesn’t love the idea of cookies for breakfast? Make an extra batch and freeze for easy breakfast during a busy week! SERVES 12 SERVING SIZE 1 COOKIE 3 ripe bananas, mashed 2 tbsp plant based butter or coconut oil, melted ½ cup pure maple syrup ⅓ cup brown sugar or coconut sugar 1 ½ tsp ground cinnamon 1 tbsp pure vanilla extract 3 tsp baking powder ¼ tsp salt 2 cups old fashioned oats ½ cup defatted peanut flour *see tip ¾ cup regular wheat flour or gluten free all purpose (I like Bob's Red Mill 1 to 1 Baking Flour) ½ cup almond flour ½ cup semi sweet or dark chocolate chips Preheat the oven to 375 degrees. In a medium bowl, add the mashed bananas, butter, maple syrup, sugar, cinnamon, and vanilla and whisk together well. Add the rest of the ingredients and mix together with a rubber spatula. Using a 1 oz. or 2 oz. cookie scoop, portion onto a silicone baking mat or a baking sheet about 1 inch apart. Flatten the top of each cookie to make for even baking. Bake 15-20 minutes. Add additional time, 20-22 minutes, for bigger ones. Allow to cool before serving or putting into a container. Calories: 152 Carbs: 20g Fat: 7g Protein: 4g Fiber: 3g Sodium: 6mg Product Tip: Defatted peanut butter is also labeled as PB2 or PBFIT. You can find it in most grocery stores.
Simple Homemade Granola
There are a lot of granola recipes out there but this one is a favorite of mine because of its simplicity. We need quick breakfast ideas with little prep during a busy week. Make this on the weekend and enjoy any day you choose! SERVES 12 SERVING SIZE ⅓ CUP 3 cups old fashioned oats ¼ cup unsalted pumpkin seeds ¾ cup unsweetened fine coconut flakes ¼ cup coconut sugar or pure maple syrup 2 tbsp ground flax seed or chia seeds 2 tsp ground cinnamon ½ tsp ground cardamom Pinch of salt Pinch of nutmeg 1 tbsp pure vanilla extract 3 tbsp grapeseed, avocado, or coconut oil ½ cup unsweetened applesauce ½ cup dried fruit (no sugar added), chopped small if needed (dates, apricots, raisins) Preheat oven to 300 degrees. Add all the dry ingredients to a large mixing bowl and stir well to combine. In a small bowl, add the vanilla, oil and applesauce and stir well to combine. Add the liquid mixture to the dry ingredients and mix well. Line a baking sheet with parchment paper. Add the granola mixture to the baking sheet and spread into a thin layer. Bake for 45-60 minutes, stirring every 15 minutes until granola is golden brown. Allow to cool completely, then add dried fruit. Store in an air tight container for up to two weeks. Calories: 189 Carbs: 26g Fat: 8g Protein: 4g Fiber: 4g Sodium: 20mg Nutrition Tip: Add whole or roughly chopped nuts to this recipe for more healthy fats!
Savory Herb Breakfast Patties Such a great alternative to traditional breakfast sausage patties. Not only do these have the protein you’re looking for in the morning but the fiber too! Serve them on a whole wheat English muffin and cheese of choice and you have a delicious flavorful breakfast! SERVES 8 SERVING SIZE 1 PATTY 1 small white onion, cut in chunks 8 oz sliced baby Portobello mushrooms, cut in chunks 1 small zucchini, shredded and squeezed of water 15 oz can brown lentils, rinsed and drained ½ tsp each onion powder and paprika 1 tsp each ground sage, crushed rosemary, ground fennel and thyme (*see note below on fennel) 2 tsp pure maple syrup ¾ cup each old fashioned or quick cooking oats and plain bread crumbs (add additional 2 tbsp each, if too wet) ½ tsp salt ⅛ tsp pepper Pinch of nutmeg, (optional) Cooking spray Preheat the oven to 400 degrees, line a baking sheet with parchment paper or a silicone baking mat and spray with cooking spray. Add the mushrooms and onions to a food processor and pulse until finely chopped. Add to a skillet set to medium and cook for 5 minutes or until moisture has evaporated. Meanwhile, add the rest of the ingredients through nutmeg to a large mixing bowl. Add the mushroom mixture and mix well with hands breaking apart the lentils while mixing. Mixture should stick together and be thoroughly mixed leaving some texture. Add extra oats and bread crumbs if needed. Make into 8 similar size patties, spray top with cooking spray, and bake for 35-40 minutes flipping halfway through. Allow to cool slightly and serve hot
on a whole wheat English muffin, other whole grain bread, or on its own. Optional to add plant-based cheese or regular slice of cheese to sandwich. * If grinding fennel at home use 1 tsp, if purchasing ground fennel use ½ tsp. Calories: 112 Carb: 21g Fat: 1g Protein: 6g Fiber: 5g Sodium: 100mg
Tempeh, Sundried Tomato, and Avocado Sandwich A great way to add a veggie serving to your day is with a breakfast sandwich! The sundried tomato spread helps to give this sandwich a slightly sweet taste. Make this with a good seeded or whole wheat bread to really bump up the nutrition! SERVES 1 SERVING SIZE 1 SANDWICH 1 tbsp jarred sundried tomato spread ½ tbsp light mayonnaise 2 slices of whole grain or gluten free bread, toasted (optional) 3 slices Tempeh Bacon, crisped in a pan (optional) Salt and pepper to taste SANDWICH OPTIONS ¼ medium avocado, spinach, sliced roasted red peppers, and thinly sliced red onion, sliced smoked provolone, Munster, or dairy free sliced cheese In a small bowl, mix together the sundried tomato spread and mayo and spread on one slice of the bread and on the other slice mash the avocado and season with salt and pepper. Layer on top of the avocado the rest of the ingredients including the cheese and 2-3 slices of the tempeh bacon if using. Cut in half and serve. Including sandwich options: Calories: 313 Carbs: 31g Fat: 16g Protein: 12g Fiber: 9g Sodium: 530mg Nutrition Tip: Tempeh is a fermented soy bean protein. Pre-sliced tempeh bacon comes in a package already seasoned and ready to go. It’s full of flavor but not a lot of sodium. Fermented foods like tempeh are great for diversifying good gut bacteria. We should all try to eat fermented foods a few times a week!
Almond Cherry Chocolate Granola Bars
Need a healthier granola bar for your kiddos or a quick snack on the go? Make these bars and win the day! Switch out the nut butters or the fruit and nut combos and come up with your own flavor combinations! SERVES 12 SERVING SIZE 1 BAR 1 cup pitted dates ⅓ cup almond butter Medium banana ½ tsp cinnamon 2 tsp vanilla extract 2 cups of quick cooking or old fashioned oats ¼ cup mini chocolate chips, use dairy free if needed ¼ cup no sugar added dried cherries, chopped ¼ cup whole almonds, chopped Add the dates, almond butter, banana, cinnamon and vanilla to a food processor and blend until smooth. Transfer to a medium bowl and stir in the oats, chocolate chips, chopped cherries, and almonds. Preheat oven to 300 degrees. Line an 8x8 baking dish with parchment paper and press the mixture into the pan. This part takes some muscle to press into the pan. I like to wear disposable gloves so my hands don’t stick but you can do it without. Bake for 15 minutes. Allow to cool at room temperature in pan. Place pan in the fridge for at least two hours to firm up. Cut into 12 bars and place each bar in bags or wrap with plastic wrap. Calories: 199 Carbs: 28g Fat: 8g Protein: 6g Fiber: 5g Sodium: 35mg Cooking Tip: Add the dried fruit and almonds to the food processor after the date mixture is removed for quicker chopping.
Perfect Morning Muffins I’ve been making variations of these muffins for years and they always seem to come out perfectly. The base of the recipe is a perfect muffin but then, you get a chance to customize it to whatever flavors you like. My favorite is a little lemon zest and blueberries, especially in the summer months! SERVES 16 SERVING SIZE 1 MUFFIN 1 cup almond flour 1 ½ cups gluten free all-purpose or regular all-purpose flour ½ tsp baking soda ½ tsp baking powder ½ tsp fine sea salt ¾ cup honey or maple syrup ¼ cup unsweetened apple sauce 2 large eggs or 2 flax eggs ½ cup coconut oil, melted 1 tbsp pure vanilla extract 1 capful apple cider vinegar ADD-INS (Choose a few ideas to add to the base) 1 mashed banana, 1 cup blueberries or other berries, ¼ cup chopped nuts, ¾ cup shredded carrots, ½ cup chocolate chips, 1 diced apple, zest of lemon or orange Preheat the oven to 350 degrees. Line a muffin tin with disposable or silicone muffin cups or use cooking spray to coat each muffin cup well. In a large bowl, add all the dry ingredients and whisk together. In a separate bowl, add all the wet ingredients and whisk together well. Add the wet to the dry ingredients and mix well to combine using a wooden spoon. Gently fold in the add-ins of choice. Spoon the batter into each muffin cup about ½ inch from the top. Bake for 20-24 minutes or until a toothpick
inserted comes out clean. Allow to cool before serving. Calories: 126 Carbs: 15g Fat: 8g Protein: 4g Fiber: 3g Sodium: 20mg Cooking Tip: Basic flax egg recipe is 1 tablespoon of ground flax to 2.5 tablespoons of water.
Soups And Salads
African Eggplant and Peanut Stew Broccoli Cheese Soup Quinoa Taco Salad with Creamy Cilantro Dressing Zucchini Lasagna Soup Indian Pumpkin Tomato Soup Smokey Sweet Potato and Corn Chowder Zuppa Toscana Soup Moroccan Cous Cous Salad Indian Red Lentil Soup Easy Miso Ramen Herb Lentil Salad Three Chili Corn Chowder Fall Cranberry Quinoa Salad
African Eggplant and Peanut Stew This is such a warm and inviting stew for fall. Assemble this recipe and let it cook down on the stove until it becomes thick and flavorful. Ladle over couscous or rice for a nice hearty dish! SERVES 8 SERVING SIZE 1 ¼ CUPS 2 lbs eggplant, stems removed and cut into 1” pieces 1 lb sweet potato, peeled and cut into 1” pieces 1 large white onion, chopped 2 medium zucchini, cut into 1” pieces 1-2 jalapeno chilies or 1 serrano, seeds removed and minced 3 cloves garlic, minced 2 medium tomatoes, pureed in blender 2 tbsp ginger paste 2 tbsp tomato paste 5 cups of vegetable broth 2 tsp ground paprika 2 tsp ground cumin ¾ tsp ground allspice ¾ cup smooth unsweetened peanut butter GARNISH Chopped peanuts and cilantro Add all the ingredients through allspice to a large soup pot and bring to a boil on high heat. Reduce to a simmer and cook for 35 minutes with the lid on. Add the peanut butter and cook again with the lid off for 10 minutes, stirring frequently. Serve topped with peanuts and cilantro. This stew is great on top of rice, quinoa, or cauliflower rice. Calories: 267 Carbs: 40g Fat: 12g Protein: 16g Fiber: 8g Sodium: 176mg
Broccoli Cheese Soup
Broccoli Cheese Soup is a classic dish when the weather starts to turn cold. Honestly, if I could pick only one soup to eat for the rest of my life it would be this one. Be sure to make extra, you’ll thank me later. SERVES 8 SERVING SIZE 1 ¼ CUPS 1 cup shredded carrots 1 small sweet onion, chopped 2 cups vegetable broth, divided 2 tbsp pre-minced garlic 1 cup whole raw cashews, soaked 12 hours in water then drained 2 tsp Dijon mustard ⅓ cup nutritional yeast 3 lbs frozen broccoli florets, defrosted and chopped into smaller pieces 3 cups water ½ cup sharp shredded cheddar plus more for topping (for dairy free choose a block style cheddar) Heat a large soup pot to medium heat. Add the shredded carrots, onion and 1 cup of vegetable broth. Simmer for 5 minutes. Veggies should be fork tender. Add the garlic, cashews, mustard, nutritional yeast, 1 cup broth and the cooked carrot mixture to a blender and blend very well until super smooth. Add the cashew blended mixture, broccoli, and water into the soup pot and bring to a simmer on medium heat. Cook for 8-10 minutes stirring frequently until the soup has thickened and the broccoli is tender. Stir in ½ cup shredded cheese, add more water to thin if needed, season with salt and pepper and serve topped with extra shredded cheese. Calories: 173 Carbs: 21g Fat: 7g Protein: 8g Fiber: 6g Sodium: 325mg
Quinoa Taco Salad with Creamy Cilantro Dressing I absolutely love this quinoa taco mix. It’s got that hearty, meaty texture but is high in healthy fats, whole grains, and warm spices that make it like nothing else! SERVES 4 SERVING SIZE 4 SIDE SALADS OR 2 DINNER SIZE SALADS QUINOA TACO MIX 1 tsp oil (avocado or grapeseed) 1/3 cup walnut halves, ground small 1 cup cooked quinoa 1 ½ tsp chili powder 1 tsp ground cumin ½ tsp ground paprika Salt to taste DRESSING ¼ cup plain yogurt, almond milk yogurt for dairy free option 2 tbsp lime juice 1/3 cup fresh cilantro, finely chopped 1 tsp pre-minced garlic Salt and pepper to taste FOR SALAD AND OTHER TOPPINGS Mixed greens, sliced mango and avocado, diced cucumber, corn, diced tomatoes and shredded carrots To make the quinoa taco mix, heat a skillet to medium heat. Add oil and once hot add the rest of the quinoa taco mix ingredients and stir well to combine. Cook for 5 minutes stirring frequently. Set aside to cool. To make the dressing, add all the dressing ingredients to a blender and blend until smooth and well combined. For the salad, arrange mixed greens on a plate and top with salad topping
suggestions. Top with 1/3 cup of quinoa taco mix and drizzle with 2 tbsp of dressing. Quinoa mix and dressing only: Calories: 172 Carbs: 13g Fat: 11g Protein: 5g Fiber: 3g Sodium: 15mg
Zucchini Lasagna Soup
This is hands down my husbands favorite soup. It’s reminiscent of traditional lasagna without all the tedious work. Add extra protein such as white beans to boost the nutrition and satiety. SERVES 4 SERVING SIZE ½ CUPS 5 ounces of lasagna noodles, broken into bite sized pieces (about 6 noodles) 1 tbsp extra-virgin olive oil ½ small onion, diced 1 medium zucchini or 2 small, diced 3 cloves of garlic, minced 1 ½ tsp dried oregano 3 tbsp tomato paste 1 tsp garlic powder 15 oz can petite tomatoes, diced 5 cups low sodium vegetable broth ½ cup chopped fresh basil Salt to taste TOPPING ¼ cup grated parmesan cheese, ¼ cup ricotta cheese, and chiffonade basil Bring a large pot of water to a boil. Add the noodles and cook as the label directs. Drain, rinse, and set noodles aside. Return the pot to the stove and turn to medium heat. Add the olive oil, onion, and zucchini and sauté for 5 minutes stirring frequently. Add minced garlic, oregano, tomato paste, garlic powder, and diced tomatoes and cook for another 2 minutes. Add the broth and bring to a simmer. With the soup uncovered, cook for about 10 minutes. Add the basil and stir. Divide the noodles into 4 bowls. Ladle the soup broth over the noodles and garnish each with 1 tbsp of ricotta, parmesan, and basil. If making in advance, leave the noodles and soup broth separate so that the noodles don’t soak up the broth.
Calories: 329 Carbs: 49g Fat: 8g Protein: 18g Fiber: 5g Sodium: 490mg Product Tip: If your looking for a gluten free option, check out some of the lentil based pastas. They are full of protein, fiber, and great as a noodle substitute in this recipe.
Indian Pumpkin Tomato Soup This recipe is such a fun twist on tomato soup. It has a mild Indian taste that makes this unlike any tomato soup you’ve ever had. Serve this with Mixed Veggie Pakoras. SERVES 6 SERVING SIZE ¼ CUP 1 tsp cumin seeds 28 oz can fire-roasted whole or crushed tomatoes ½ cup pumpkin puree 1 tbsp tomato paste 1 tbsp minced garlic ½ tsp ground turmeric 1 ½ tsp ground coriander 1 tsp garam masala 2 tbsp coconut sugar (or more if desired) 2 ½ cups light coconut milk 2 cups broth or water GARNISH Drizzled coconut milk, pumpkin seeds, cumin seeds Heat a soup pot to medium and toast the cumin seeds until fragrant. Take pot off the heat and transfer seeds to a blender. Add tomatoes, pumpkin, tomato paste, minced garlic, turmeric, coriander, garam masala and coconut sugar to the blender with the cumin seeds. Blend mixture until well combined. Put the pot back on the heat and add the coconut milk, water and blended tomato mixture. Bring soup to a boil, then reduce to a simmer. Simmer for about 10-12 minutes until soup has reduced and thickened, stirring frequently. Calories: 122 Carbs: 15g Fat: 6g Protein: 2g Fiber: 3g Sodium: 300mg
Smokey Sweet Potato and Corn Chowder Creamy soups are my favorite! Being dairy free creates its challenges for recreating that creamy consistency in soups. Cashew cream however acts just like heavy cream in soups and sauces. Just make sure to soak your cashews long enough and blend the cream until it’s as smooth as it can get! SERVES 8 SERVING SIZE 1 ⅓ CUPS 1 cup raw unsalted cashews, soaked in water for 8-24 hours ½ tbsp grapeseed or olive oil 2 cups frozen corn, defrosted 1 ¼ cups small white onion, diced 3 cups sweet potatoes, peeled and diced small ½ cup roasted red bell peppers (jarred or fresh), diced 32 oz carton veggie broth 2 cups water + 1 cup for blending cashews 1 tbsp smoked paprika 1 tbsp garlic powder 1 tbsp ground cumin ½ tbsp ground turmeric ½ tbsp chili powder 1 tsp salt ½ tsp hickory liquid smoke, (optional) ½ cup cilantro, roughly chopped Add cashews to a bowl and cover with cold water. Refrigerate and soak for at least 8 hours up to 24 hours. Heat a soup size pot to medium-high heat. Add oil, corn, and onion and cook for 2 minutes, stirring frequently. Add the sweet potatoes, peppers, veggie broth, 2 cups water, and dried seasonings. Bring soup to a boil and reduce to a simmer. Cook for 10-15 minutes or until sweet potato is fork tender.
While soup is cooking, drain the cashews and add them to a blender. Blend the cashews and 1 cup of water until very smooth and all the small bits of nuts are gone. I blend until smooth then about 45 seconds longer. Add the cashew mixture, salt, and liquid smoke to the soup and simmer for another 10 minutes stirring frequently. Soup will thicken slightly but add water if needed to thin soup. Divide into bowls and serve. Garnish each soup bowl with cilantro. Calories: 196 Carbs: 25g Fat: 7g Protein: 5g Fiber: 4g Sodium: 533mg
Zuppa Toscana Soup Many people love the Olive Garden Zuppa Toscana Soup but for those who are sensitive to dairy, this is an delicious alternative. Serve this for your family and see if it still hits the spot like the original! SERVES 8 SERVING SIZE 1 ½ CUPS 1 cup unsalted cashews 1 cup water 1 tbsp olive oil 1 cup matchstick carrots ½ white onion, diced 1 lb Yukon gold potatoes, diced 8 cups vegetable broth or 2 32 oz. containers 1 tbsp Italian herb seasoning 1 tsp ground fennel 1 tsp garlic powder 3 cloves fresh garlic, minced ¼ tsp red pepper flakes, or more to taste 3 cups Italian or curly kale, washed well and chopped into bite sized pieces Salt and pepper to taste GARNISH Grated parmesan cheese Place cashews in a bowl and cover with water. Soak for 24 hours. Drain cashews and add to a blender with 1 cup water. Blend until smooth and set aside. Heat a soup pot to medium heat. Add oil, carrots, and onions and sauté for 4 minutes or until onions are translucent. Add the potatoes, broth, Italian herb seasoning, fennel, garlic powder, fresh garlic, and red pepper flakes and bring to a boil. Reduce back to a simmer and cook for about 10 minutes or until potatoes are fork tender. Add the blended cashew mixture and kale and cook for another 10 minutes. Soup will thicken when ready.
Calories: 168 Fat: 7g Carbs: 20g Protein: 4g Fiber: 3g Sodium: 700mg (add white beans for more protein and fiber) Cooking Tip: Fennel seeds are normally found in the spice section of the grocery store. For this recipe though you need the ground version. Either find the ground fennel online, in a store, or simply grind it yourself. I prefer the method of grinding your own since it will have more flavor.
Moroccan Cous Cous Salad
I have made this salad with cauliflower rice as well for a lower carb option and it works great. Serve this hot, room temperature, or cold. It’s delicious anyway you want to eat it! SERVES 4 SERVING SIZE 1 CUP 2 tbsp olive oil ½ red pepper, diced 1 zucchini, diced ¼ red onion, diced ¼ cup slivered almonds Juice of 1 lemon 2 garlic cloves, minced ½ tsp turmeric ½ tsp ground cumin ½ tsp ground coriander ¼ tsp ground cinnamon 10 oz box of couscous ⅓ cup raisins 1 can chickpeas, rinsed and drained Salt and pepper to taste ⅓ cup fresh cilantro GARNISH Chopped cilantro Preheat the oven to 475°F. Toss red pepper, zucchini, and red onion in a baking dish with 1 tablespoon of the olive oil and bake for 20 minutes, stirring halfway through. In a small bowl, stir together the remaining 1 tablespoon of olive oil, lemon juice, garlic, turmeric, cumin, coriander, cinnamon, and salt, and mix well. Five minutes before the vegetables have finished roasting, cook the couscous according to the instructions on the box. Add the spice mixture in with the water during cooking and stir with couscous. Fluff the couscous with a fork to separate the grains. In a large bowl, add the raisins, almonds, chickpeas, cilantro, roasted veggies, and couscous and toss to combine. Serve on a large
platter, either warm or at room temperature, and garnish with cilantro. Calories: 181 Fat: 11g Carbs: 15g Protein: 4g Fiber: 3g Sodium: 670mg
Indian Red Lentil Soup This soup is warm, soothing, comforting, and so perfect for a cold fall or winter day. It’s everything you want out of a soup! SERVES 6 SERVING SIZE 1 ⅓ CUPS 1 ½ cups red lentils, rinsed and drained 32 oz carton vegetable broth ½ tsp red pepper flakes ½ white onion, finely diced ½ tsp ground ginger ½ tsp ground turmeric ½ tsp ground paprika ½ tsp ground cumin 1 tsp ground coriander 1 large tomato or 2 small tomatoes, diced 1 13 oz can light coconut milk 1 cup water ½ tsp salt ½ cup fresh cilantro, chopped Heat a soup pot to medium heat. Add the broth, lentils, red pepper flakes, and diced onion. Bring to a boil, and then reduce to a low simmer. Put the lid on and cook for 6 minutes. While soup is cooking, mix together the spice mixture. Stir together the ground ginger, turmeric, paprika, ground cumin, coriander and salt and set aside. After the 6 minutes, add can of coconut milk to the soup, spice mixture, diced tomato, and 1 cup of water. Simmer again with the lid off for 5-10 minutes until lentils are tender and soup is thicker. Test the lentils for doneness, if necessary cook for another couple of minutes until tender. Turn the heat off and stir in fresh chopped cilantro. Serve with rice, quinoa, or naan bread.
Calories: 296 Carbs: 33g Fat: 4g Protein: 11g Fiber: 13g Sodium: 500mg
Easy Miso Ramen I love getting restaurant ramen soup with all those unique toppings but it isn’t something that is available in my local area. I was inspired by those culinary adventures to make my own take on a restaurant style ramen soup but make it so easy that you can recreate this recipe quickly on a weeknight! SERVES 4 SERVING SIZE ½ CUP NOODLES AND 1 ½ CUPS BROTH AND VEGGIES 2 tbsp miso paste 2 tbsp vegetable base bullion paste 1 tbsp ginger paste 1 tbsp low sodium soy sauce 1 tbsp sweet cooking rice mirin 9 oz brown rice ramen 1 tbsp sesame oil 1 tbsp avocado or grapeseed oil (or another cooking oil) 1 head baby bok choy, chopped in bite size pieces 5 oz container sliced shitake mushrooms ½ package extra firm tofu, drained and diced into ½ inch pieces 6 cups of water GARNISH Chopped green onion, Japanese inspired seaweed spice blend In a small mixing bowl, add the miso paste, bullion paste, ginger paste, soy sauce and mirin and whisk to combine. Set aside. In a large pot, boil the ramen noodles until al dente, according to package instructions. Drain noodles, rinse, and set aside. In the same pot, add the sesame oil, baby bok choy, mushrooms and sauté for 5 minutes on medium heat. Add the tofu and sauté for another 3 minutes. Add the water and the miso paste mixture and stir to combine. Cook for another 5 minutes. Divide noodles into bowls and ladle broth over each bowl. Top with garnish options.
Calories: 348 Carbs: 54g Fat: 8g Protein: 13g Fiber: 4g Sodium: 700mg Nutrition Tip: Tofu is a great high protein, low carb addition to this soup. You can substitute another protein option, but I encourage you to step out of the box and try tofu. It fits perfectly here with the miso flavors in the broth.
Herb Lentil Salad
I have made this salad for all sorts of occasions. Once you get the general idea, you don’t even need the recipe. Just grab a few ingredients from your pantry or store and you’re good to go! SERVES 6 SERVING SIZE ½ CUP 3 cups cooked French green or brown lentils 10 oz package cherry tomatoes, quartered 3 tbsp fresh parsley, finely chopped 2 tbsp fresh dill, finely chopped Juice of 1 fresh lemon or about 2 tbsp 2 tbsp garlic oil (I like olive or grapeseed) ½ tbsp minced garlic 3 tbsp green onion, finely chopped Salt and pepper to taste Place all ingredients in a bowl and toss gently to combine. Serve immediately or chill in the refrigerator. Calories: 174 Carbs: 23g Fat: 5g Protein: 10g Fiber: 9g Sodium: 100mg Cooking Tip: When cooking the lentils, make sure to cook at a low simmer to avoid having the lentils break apart. Also, don’t add salt to the cooking water as it could make the cooking time longer. Nutrition Tip: If you are wanting to incorporate more healthy fats, try swapping the dressing in this salad with my Lemon Tahini Dressing.
Three Chili Corn Chowder
This recipe will satisfy cravings for a creamy rich soup. You can make this spicier by adding sliced jalapenos on top, but I love the subtle heat in this soup that’s not overpowering the rest of the flavors. SERVES 8 SERVING SIZE 1 CUP 1 cup whole raw cashews, soaked at least 12 hours, then drained ⅓ cup nutritional yeast 2 ½ cups frozen sweet corn, defrosted and divided 2 tbsp vegetarian bullion paste 2 cups water ¾ cup shredded pepper jack cheese, plant-based or regular cheese 1 tbsp oil ½ white onion, diced small 2 cloves garlic, minced 1 cup zucchini or yellow summer squash, diced 7 oz can diced mild green chilies 15 oz can cannellini beans, drained ½ tbsp ground cumin ½ tbsp dried oregano 2 cups water Salt and pepper to taste GARNISH Jarred diced tame jalapenos, fresh lime juice, and cilantro In a blender, add the drained cashews, nutritional yeast, 1 cup corn, bullion paste, water and pepper jack cheese. Thoroughly blend until silky smooth. Set creamy mixture aside. Heat a large soup pot to medium heat. Add the oil, onion, garlic, and squash and sauté for 5 minutes. Add the green chilis, beans, cumin, oregano, water and cashew cream mixture. Turn pot to high heat, once boiling turn back down to medium heat and simmer for 8-10 minutes or until soup is cooked through and has thickened. Add more water, if needed, to thin soup to desired consistency. Add the rest of the sweet corn, salt and pepper. Cook for another minute just
to warm up the corn. Divide into serving bowls and top with garnish suggestions. Calories: 233 Carbs: 24g Fat: 12g Protein: 6g Fiber: 3g Sodium: 400mg
Fall Cranberry Quinoa Salad It seems like recently quinoa has become the new go-to whole grain, and rightfully so. It’s quick to cook, has a very neutral flavor, and goes well with a lot of different flavors. This salad is a great introduction to using quinoa regularly and will become a fun new way to enjoy fall flavors. SERVES 4 SERVING SIZE ¾ CUP ½ cup white or multi-colored quinoa 1 cup water Juice 1 naval orange Salt and pepper to taste 2 tsp Dijon mustard ½ tbsp agave or maple syrup 1 medium apple, peeled and diced small ½ cup halved or quartered grapes, depending on size ⅓ cup reduced sugar dried cranberries ¼ cup chopped pecans or sliced almonds ¼ cup green onion, green parts only Rinse quinoa well and add to a pot or rice cooker with the water. Cook until all the water is absorbed. Meanwhile, in a small bowl, whisk together orange juice, salt and pepper, Dijon mustard, and agave. Taste for seasoning. Add the apple, cranberries, pecans, and green onions. Cool quinoa completely before adding to mixture. Add and toss with other ingredients. Serve warm or refrigerate. Salad can be served over lettuce greens, in a roasted acorn squash, or on its own as a side or main. Calories: 195 Carbs: 31g Fat: 6g Protein: 4g Fiber: 2g Sodium: 95g Cooking Tip: Quinoa has a starchy coating on the outside of the grain that can give it a deep earthy taste. Before cooking the quinoa, rinse it in a fine
mesh strainer for one minute to wash the coating off.
Anytime Veggie Skillet Pantry Lo Mein Noodles Chipotle Sweet Potato Tacos Swimming Rama Chinese Green Bean Stir Fry Creamy Polenta with Roasted Veggies Thai Pineapple Fried Rice Moo Shu Tacos Garlic Snap Pea Stir Fry Fall Chimichurri Grain Bowls
Anytime Veggie Skillet This meal is great for breakfast with fruit, for a quick lunch at work, or a fast dinner during the week. Switch up the protein if you would like, but give tempeh a try. It’s a great way to add texture to the dish! SERVES 4 SERVING SIZE 1 CUP 1 tbsp oil, avocado or grapeseed 8 oz plain tempeh, crumbled ½ tbsp Dijon or country Dijon mustard ½ tbsp pure maple syrup 2 tbsp coconut aminos ¼ tsp ground thyme ¼ tsp ground paprika 1 medium sweet potato, cut into ½ inch dice 1 cup water 1 tbsp butter, regular or dairy free alternative ½ tbsp oil 1 medium apple, diced 2 cups shredded Brussels sprouts 1 leek, white and light green parts cut lengthwise then sliced (discard dark green leaves) Salt and pepper to taste ADDITIONAL ADD-INS Peppers, mushrooms, white beans or lentils, or grains like farro Heat a large skillet to medium high heat. Add the oil and tempeh to the skillet and sauté five minutes until crispy, stirring frequently. Meanwhile, in a medium bowl add the mustard, maple syrup, coconut aminos, thyme, and paprika and whisk together. When the tempeh is done, add it to the sauce bowl and toss to coat well. Set aside. Turn the skillet to medium heat. Add the sweet potato and the water and cook for 6-8 minutes or until the sweet potatoes are fork tender. Remove from
skillet and add to the tempeh bowl. Using the same skillet, turn the heat up just past medium. Add the butter and ½ tbsp oil to the skillet with the apple, Brussels sprouts, and leek and sauté for 5 minutes stirring frequently. Add the tempeh and sweet potatoes back to the skillet and cook for another 2 minutes or until everything is cooked and some of the veggies have caramelized. Season with salt and pepper and serve! Calories: 276 Carbs: 34g Fat: 10g Protein: 10g Fiber: 10g Sodium: 300mg Product Tip: You can find tempeh in most whole food grocery stores by the tofu section.
Pantry Lo Mein Noodles
I love this dish as a healthier alternative to the typical restaurant style lo mein noodles. Add whatever protein you like or just leave it completely veggie, it’s delicious either way! SERVES 2 SAUCE 2 ½ tbsp low sodium soy sauce 1 tbsp coconut sugar ½ tbsp minced garlic 1 tbsp sesame oil ½ tbsp mirin or rice wine vinegar NOODLES 2 tbsp oil ¼ red onion, cut in half and sliced 1 tsp fresh minced ginger 2 cups of veggies (choose thin sliced carrots, zucchini, bell peppers, snap peas, green beans, peas, broccoli) 1 cup sliced white mushrooms 6 oz spaghetti, boiled and drained 1 cup chopped spinach or other greens GARNISH Green onion, sesame seeds, or red pepper flakes for heat In a small bowl, mix together soy sauce, coconut sugar, garlic, sesame oil, and mirin. Set aside. Add the oil to a skillet set to medium heat. Add the onion, ginger, and 2 cups of veggies and sauté for 5 minutes. Add the mushrooms and sauté until tender. Add the pasta, sauce, and spinach and cook until all the liquid from the sauce has been absorbed and the spinach has wilted, about 3 minutes. Divide into serving bowls and garnish. Calories: 315 Carbs: 33g Fat: 18g Protein: 8g Fiber: 4g Sodium: 600mg Cooking Tip: If using gluten free noodles make sure to toss them gently as to
not break them apart too much.
Chipotle Sweet Potato Tacos
These tacos will become your go to plant-based tacos guaranteed! They are a Healthy Eats popular recipe and will soon become one of your family’s favorite tacos! SERVES 6 SERVING SIZE 2 TACOS SWEET POTATO FILLING 3 medium sweet potatoes, peeled and 1/2 inch diced 2 tbsp oil (canola, grapeseed or light olive oil) ½ tsp each chili powder, smoked paprika, garlic powder, salt and cumin TACO ASSEMBLY 12 whole wheat or corn tortillas ½ cup thinly sliced green onion 1 avocado, peeled, pit removed, and cut into 12 slices 2 cups shredded purple cabbage 1 Chipotle Sauce Preheat oven to 425 degrees. Line a baking sheet with parchment paper, aluminum foil, or a silicone baking mat. In a large Ziploc bag toss together all of the sweet potato filling ingredients. Spread evenly on the baking sheet and roast for 20 minutes flipping pieces half way through. Potatoes are done when fork tender and have some brown color. Set aside to cool slightly. To make the tacos, warm the tortillas and top with ¼ cup of sweet potatoes, green onions, 1 slice of avocado, shredded cabbage and 1 tbsp of chipotle sauce on each taco. Calories: 238 Carbs: 39g Fat: 6g Protein: 5g Fiber: 7g Sodium: 241 mg
Thai Swimming Rama goes by many names but this delicious dish consists of veggies and protein smothered in a Thai peanut sauce. I mean, what could be bad about that? SERVES 6 SERVING SIZE 1 ½ CUPS OF VEGGIES, ¾ CUP SAUCE SAUCE ½ cup smooth peanut butter 14 oz can light coconut milk ½ - 1 tbsp red curry paste or sriracha (depending on how spicy you like it) 1 tbsp gluten free tamari or low sodium soy sauce 2 tbsp hoisin sauce or coconut aminos 1 tbsp garlic paste 1 tbsp ginger paste 2 tbsp. honey or coconut sugar Salt to taste VEGGIES 1 cup vegetable broth 8 cups mixed veggies: broccoli florets, snap peas, sliced zucchini, and spinach 1 lime, cut into 4 wedges ¼ cup finely chopped peanuts GARNISH Chopped cilantro In a small sauce pot, add all the sauce ingredients and bring to a simmer on medium heat. Cook for 3-5 minutes whisking frequently until sauce has thickened enough to coat a spoon. Remove from heat and transfer to bowl. Add broth to a large skillet with a lid on medium high heat. Simmer and add the veggies (except the spinach), cover with lid, and cook for 6-8 minutes or until veggies are fork tender. Turn off heat, add spinach, and gently stir until spinach wilts. Drain off any excess liquid and transfer to platter or individual plates. Top
with peanut sauce and serve with limes, peanuts, and cilantro. Calories: 313 Carbs: 34g Fat: 14g Protein: 5g Fiber: 2g Sodium: 430mg Nutrition Tip: Add a protein like baked tofu or serve over brown rice for a higher calorie meal.
Chinese Green Bean Stir Fry This recipe was inspired by a traditional Chinese ground pork and green bean stir fry. I used crumbled tofu as it perfectly mimics the texture of a ground meat. This makes a perfect quick meal and amazing leftovers! SERVES 2 SAUCE 3 tbsp hoisin sauce 2 tbsp liquid aminos or soy sauce 1 tbsp ginger paste 1 tbsp minced garlic 1 tbsp seasoned rice vinegar ⅛ tsp red pepper flakes STIR FRY 1 tbsp toasted sesame oil 1 tbsp cooking oil ¼ lb green beans, ends trimmed and cut into 2 inch pieces ¼ red onion, sliced 8 oz extra firm tofu, drained and crumbled Salt to taste GARNISH Sesame seeds Mix all the sauce ingredients in a small bowl and set aside. Heat a skillet to medium high heat. Add the two oils and green beans. Sauté for 2 minutes. Add the onions and crumbled tofu and cook for 4 minutes. Add the sauce and cook until the sauce has been absorbed. Season with salt, to taste, and serve with rice and garnish with sesame seeds. Calories: 300 Carbs: 16g Fat: 15g Protein: 14g Fiber: 3g Sodium: 600mg
Creamy Polenta with Roasted Veggies
Creamy, delicious, belly filling polenta with a pile of roasted veggies on top. The addition of the pureed cauliflower in the polenta makes it creamy without adding a lot of calories. Polenta is also labeled as grits in the store, just look for yellow variety. SERVES 4 SERVING SIZE 1 CUP OF POLENTA AND 1 CUP OF ROASTED VEGGIES ROASTED VEGGIES 1 cup quartered brussels sprouts 1 cup quartered button mushrooms 1 cup cauliflower florets 1 cup cubed yellow squash ¾ cup halved cherry tomatoes, (optional) 2-3 tbsp olive oil Salt and pepper to taste POLENTA 2 cups frozen cauliflower florets, defrosted (you can also use fresh and steam it) 4 cups vegetable broth (I like Better Than Bullion No Chicken Paste) 1 cup polenta or grits 2 tbsp dairy free butter or olive oil Dried herbs of choice, I like parsley or thyme Salt and Pepper to taste GARNISH Fresh basil, parsley and parmesan cheese, (optional) Preheat oven to 425 degrees and line a baking sheet with parchment paper. Add the veggies, oil, salt, and pepper to a bag and shake to combine and coat. Spread vegetables evenly on the baking sheet and roast for 15-20 minutes. Set aside while polenta is cooking. For the polenta mixture, puree the cauliflower in a blender with 1 cup of broth until smooth and set aside. Add the rest of the broth to a large pot and bring to a simmer on medium
heat. Add the polenta while whisking constantly. When thickened slightly, add the pureed cauliflower, butter, and herbs of choice. Whisk for another few minutes until polenta has softened and the mixture has thickened to a pancake batter consistency. Season with salt and pepper, serve with roasted veggies, and top dish with garnish options. Calories: 318 Carbs: 53g Fat: 7g Protein: 9g Fiber: 5g Sodium: 120mg Cooking Tip: When roasting veggies make sure to not overcrowd the baking sheet. I recommend adding the cherry tomatoes to this mix for something sweet! The roasting time will be the same if add them to the other veggies. You can also add them as garnish for a fresh tomato taste!
Thai Pineapple Fried Rice
SERVES 6 SERVING SIZE 1 ¼ CUPS ½ cup raw unsalted cashews, toasted 2-3 tbsp high heat oil like avocado or grapeseed ¼ medium sweet onion, diced 3 tbsp low sodium soy sauce 3 tbsp sweet soy sauce 1 tsp seasoned rice vinegar 1 ½ tsp curry powder ⅛ tsp white pepper 1 cup pineapple chunks, canned, fresh, or frozen 2 tbsp raisins ½ cup roma tomatoes, diced 3 cups cooked brown rice 2 green onions, chopped Salt to taste (if needed) GARNISH Cucumber slices, chopped cilantro and lime wedges Heat a large skillet to medium heat. Add the cashews and toast for 2-3 minutes tossing frequently. Remove and set aside. Turn up the burner to medium high heat and add the oil and onions. Stir fry for 2 minutes. Add the soy sauces, vinegar, curry powder, white pepper, pineapple chunks, raisins, and Roma tomatoes. Stir fry for another 2 minutes. Add the brown rice and stir fry another 4 minutes until mixture is well combined and hot. Remove from heat and stir back in the cashews and green onions. Garnish with cucumber slices, cilantro, and lime wedges. Optional: Add additional protein options. Calories: 292 Carbs: 39g Fat: 12g Protein: 6g Fiber: 3g Sodium: 700mg Product Tip: Use a frozen brown rice for an even quicker weeknight meal.
Moo Shu Tacos
Who doesn’t love tacos? Combine that with the amazing flavors of the classic Chinese dish and you got yourself a fun weeknight meal ready in under 20 minutes! SERVES 2 SERVING SIZE 3 TACOS SAUCE 1 tbsp minced garlic 1 tbsp minced ginger 2 tbsp liquid aminos 1 tbsp coconut aminos 2 tbsp hoisin sauce STIR FRY 1 tbsp sesame oil 1 tbsp grapeseed oil 4 cups sliced mushrooms ½ cups matchstick carrots 4 cups coleslaw mix, or use a coleslaw and broccoli slaw mix 6 tortillas of choice, I like whole wheat GARNISH Chopped green onions and sesame seeds In a small bowl combine all the ingredients for the sauce. Heat a skillet to medium high heat. Add the oils. Once hot add the mushrooms and carrots. Cook for 5 minutes stirring a few times but letting the veggies caramelize. Add the coleslaw mix and cook again for 5 minutes. Add the sauce and turn up the heat to almost high. Stir fry until liquid has reduced and some of the veggies have caramelized. Divide the filling among the 6 tortillas and serve with green onions and sesame seeds. Can use additional toppings such as sriracha, cilantro, or mung bean sprouts. Calories: 410 Carbs: 53g Fat: 17g Protein: 14g Fiber: 9g Sodium: 400mg
Garlic Snap Pea Stir Fry Everyone needs a fast stir fry recipe for those crazy weeknight meals. Well, this is it! Savory, a little sweet, and lots of those stir fry flavors we love! SERVES 4 SERVING SIZE 1 CUP SAUCE 2 tbsp low sodium soy sauce, tamari for gluten free 2 tbsp coconut aminos 1 tbsp cold water ½ tsp cornstarch 2 tsp honey STIR FRY ½ tbsp sesame oil ½ tbsp of high heat oil 8 oz cubed extra firm tofu, drained and patted dry 2 cups sugar snap peas, trimmed if needed ½ red bell pepper or 4 mini peppers, sliced thin 5 cloves fresh garlic, sliced 2 tbsp roughly chopped cashews, peanuts or slivered almonds Salt and pepper to taste In a small bowl, whisk together the sauce ingredients and set aside. Set a large skillet to medium high heat. Add the two oils and the tofu. You want the pan hot to stir fry and sizzle to brown the tofu. Cook for 8 minutes tossing frequently. Add the snap peas and red bell pepper and stir fry again for 5-6 minutes or until the snap peas have softened a bit. Add the garlic and cook for another 1-2 minutes tossing mixture frequently. Add the sauce and cook until sauce has coated the ingredients and thickened, about 2-3 minutes. Add the cashews, toss to combine, and turn off the heat. Season stir fry with salt and pepper to taste and serve alone or with brown rice or quinoa.
Calories: 148 Carbs: 13g Fat: 6g Protein: 9g Fiber: 4g Sodium: 500mg
Fall Chimichurri Grain Bowls This is such a visually appealing dish and is simple enough for a weeknight or lunch! Use whatever veggies you have on hand and make extra sauce! You’re going to want to put this sauce on everything! SAUCE SERVES 8 SERVING SIZE 2 TBSP CHIMICHURRI SAUCE ¼ cup chopped shallot 2 cloves garlic, chopped 1 cup packed cilantro ½ cup packed parsley ¼ cup fresh oregano leaves ¼ cup white wine vinegar ½ cup good quality extra virgin olive oil Juice 1 lime 1 tsp salt Fresh ground pepper to taste ⅛ – ¼ tsp red pepper flakes, (optional) GRAIN BOWL Quinoa or grain of choice Frozen corn Pinto beans Avocado Roasted potatoes (season with olive oil, garlic powder, salt and pepper) Sunflower seeds Cherry tomatoes Pickled red onions** **How to make pickled red onions: 1 small onion sliced thin, ½ tsp salt, ½ tbsp granulated white sugar, ½ cup hot water. Add everything to a jar and marinate for 1 hour. To make the sauce, add the shallot, garlic, cilantro, parsley, and oregano to a
food processor and pulse until finely chopped. Add the rest of the ingredients and pulse again until well combined. Assemble the bowls with grain on the bottom and then top with each of the other bowl toppings. Drizzle 2 tbsp of the chimichurri over the top and serve. Other toppings: canned artichokes, sundried tomatoes, olives, roasted veggies Chimichurri sauce only: 2 tbsp: Calories: 120 Carbs: 2g Fat: 12g Protein: 2g Fiber: 2g Sodium: 60mg
Sweet Potato Corn Tots Mixed Veggie Pakoras Southern Collard Greens Sweet Potato Fries with Campfire Sauce Hibachi Teriyaki Veggies Korean Spinach Three Bean Salad Green Bean Almandine Instant Pot Seasoned Pinto Beans Rosemary Roasted Winter Veggies Orange Pecan Sweet Potato Casserole Greek Socca Bread
Sweet Potato Corn Tots
Your kids are going to love these tots! A take on the classic corn nuggets with the nutrition boost from sweet potatoes. The instructions below are for cooking in the oven or air fryer. Dip these in a ranch dressing, ketchup or BBQ sauce of choice and their good to go! SERVES 5 SERVING SIZE 5-6 TOTS 1 medium sweet potato, cooked and skin removed 1 cup shredded yellow squash, water squeezed out 1 tsp dried parsley 1 tsp onion powder ¼ cup each of almond flour, plain bread crumbs, and corn meal ½ cup defrosted frozen corn kernels Salt and pepper to taste Cooking spray Add sweet potato to a bowl and mash with a potato masher. Add the rest of the ingredients and mix well. Mixture will be slightly sticky, add more breadcrumbs if needed. Spray the inside of the air fryer basket with cooking spray. If baking, preheat oven to 400 degrees, line a baking sheet with parchment, and spray with cooking spray. Roll mixture into 1 inch balls and then press down lightly to flatten into a disk. Place 1/3 of the batch in the basket and spray tops with cooking spray. Set the air fryer to 360 degrees and cook for 14-16 minutes. If using the oven, bake for 20 to 25 minutes flipping the tots after 10 minutes, do this for both methods. Repeat with the other two batches. Tots should firm up and golden around the edges. Serve warm with dipping sauce of choice. Calories: 109 Carbs: 15g Fat: 4g Protein: 3g Fiber: 3g Sodium: 50mg Cooking Tip: Tots can also be frozen before or after cooking. Add 2-3 minutes to above cooking time in an air fryer or 4-6 minutes in the oven if cooking frozen uncooked tots. To reheat precooked frozen tots simply warm through in oven or air fryer.
Mixed Veggie Pakoras Crispy veggie packed Indian spiced fritters! Perfect snack or side dish for accompanying a Dal or rice dish. Packed with flavor and that crispy texture we all love! Pair this with one of the chutney recipes in the sauces section! SERVES 8 SERVING SIZE ¾ CUP 2 cups chickpea flour 1 tsp baking powder 1 ½ tsp cumin seeds 1 tbsp garam or chat masala 1 tsp turmeric ¼ cup chopped cilantro ¾ tsp salt 1 ¼ cups water ½ - 1 whole medium jalapeno, seeds removed and diced small, (optional) 3 cups veggies of choice cut into 1-1 ½ inch pieces (potato, onion, cauliflower, broccoli, zucchini, carrots) Oil for pan frying Heat a deep skillet to medium heat. In a bowl, add the chickpea flour, baking powder, cumin, masala, turmeric, cilantro and salt and whisk together. Add the water and mix. Fold in the pieces of veggies until everything is well combined. Add enough oil to lightly coat the bottom of the skillet. Once hot, add about a tablespoon of the coated veggies to the skillet and don’t over crowd the pan. Cook each one for 2-3 minutes or until golden brown on each side. Adjust the heat down if getting too hot or cooking too fast. Drain each batch on a plate lined with paper towels and season with salt. Repeat until all the veggies are done. Serve with soup, chutney, or lentil dal. Calories: 218 Carbs: 23g Fat: 11g Protein: 7g Fiber: 6g Sodium: 167mg
Southern Collard Greens Growing up in the South, collard greens are everywhere! I loved having these as a side dish and adding a few extra dashes of hot sauce on top. SERVES 2 SERVING SIZE 1 CUP 2 cups low sodium veggie broth 2 cloves of garlic, sliced ½ white or sweet onion, cut in half then sliced 1 bunch collard greens, stems removed and cut into bite size pieces 1 tbsp apple cider vinegar ½ tbsp jarred jalapeno liquid, (optional) Salt and pepper to taste Add the veggie broth, garlic, and onion to a large skillet set to medium heat. Once broth is hot, add the greens. Cover and cook for 15-20 minutes stirring half way through cooking. Greens should be tender with some bite to them. Add the vinegar and jalapeno juice, if using. Season with salt and pepper, turn off heat and serve. Calories: 55 Carbs: 5g Fat: 1g Protein: 3g Fiber: 3g Sodium: 400mg
Sweet Potato Fries with Campfire Sauce I love sweet potato fries and paired with this campfire sauce they are even more amazing. Make extra campfire sauce, you’re going to be glad you did! SERVES 2 FRIES 1 medium sweet potato, cut into thin fry shapes 1 tbsp oil ½ tsp chili powder Salt and pepper to taste CAMPFIRE SAUCE ⅓ cup mayonnaise of choice ¼ cup BBQ sauce of choice ⅛ tsp paprika ⅛ tsp garlic powder ¼ tsp chili powder In a bowl, toss together sweet potatoes, salt, pepper and chili powder. Place in the basket of the air fryer and cook at 380 degrees for 16-20 minutes depending on size and machine. Shake the basket half way through. Test for tenderness and cook longer if needed. In a bowl, mix together all the sauce ingredients and serve with the fries. Calories: 152 Carbs: 24g Fat: 6g Protein: 2g Fiber: 3g Sodium: 172mg Cooking Tip: To make these in the oven, preheat to 400 degrees, spread fries on a parchment lined baking sheet, and bake for 20-25 minutes. Toss the fries halfway through until they are golden and crispy.
Hibachi Teriyaki Veggies Asian night at your house needs this recipe! It’s so simple and as a bonus you can use this as a main dish too and add a protein of choice or simply serve with brown rice. SERVES 4 SERVING SIZE ¾ CUP STIR FRY 5 cups of a combination of raw veggies, chopped in similar bite sized pieces (Suggestions: carrots, zucchini, baby bokchoy, mushrooms, bell peppers, baby corn, or onions) 1 cup frozen broccoli tops, defrosted, chopped and cut into bite sized pieces Pepper to taste ½ tbsp oil, avocado or light olive oil SAUCE ¼ cup low sodium soy sauce ¼ cup honey or agave 1 tbsp brown sugar or coconut sugar ½ tbsp pre-minced garlic ½ tsp ginger paste 1 ½ tbsp corn starch 1 cup water Add all the sauce ingredients to a small sauce pan. Whisk together. Turn on burner to medium heat and bring sauce to a simmer, whisking often. Take off heat when thickened and set aside. For the veggies, cut and prep all veggies before starting. Heat a large skillet on medium high heat. Add all raw veggies and stir fry for 10-15 minutes or until becoming soft and reducing in size. Add in broccoli and stir fry for another 5 minutes. Add the sauce and toss to coat veggies. Take off heat and serve. Calories: 195 Fat: 2g Carbs: 39g Protein: 5g Fiber: 2g Sodium: 470mg
Korean Spinach This simple spinach dish is a great accompaniment to any Asian meal. Make sure to get the adult or large spinach for this recipe and not the baby spinach. SERVES 2 1 bunch adult spinach, washed and bottom of stems removed 1 tbsp pre-minced garlic 2 tsp toasted sesame oil 2 tsp agave 1 ½ tbsp coconut aminos or liquid aminos 1 tbsp broth or water GARNISH Toasted sesame seeds Heat a skillet to medium heat. In a small bowl stir together garlic, sesame oil, agave, aminos, and broth or water. Add the sauce to the skillet and then add the spinach. Sauté until wilted. Remove from skillet and garnish with toasted sesame seeds. Calories: 80 Carbs: 7g Fat: 4g Protein: 5g Fiber: 4g Sodium: 120mg
Three Bean Salad This salad is a take on the classic deli Three Bean Salad but much healthier. Less sugar, less oil, and a lot more flavor. Meal prep this at the beginning of the week and enjoy until it’s gone. SERVES 12 SERVING SIZE ½ CUP 2 cans green beans, rinsed 1 ½ cups or 15 oz can of kidney beans, rinsed and drained 1 ½ cups or 15 oz can of garbanzo beans, rinsed and drained 1 bell pepper, diced DRESSING ¼ cup red wine vinegar 2 tbsp avocado, canola, or olive oil ¼ cup minced red onion 3 tsp Dijon mustard 2 tsp sugar or agave 1 tsp pre-minced garlic 2 tsp dried parsley Salt and pepper to taste In a small bowl whisk together the dressing ingredients. Set aside. In a large bowl add all the salad ingredients and stir together. Add the dressing and mix together and combine. Serve or refrigerate. Calories: 121 Carbs: 14g Fat: 5g Protein: 4g Fiber: 5g Sodium: 192mg
Green Bean Almandine This is a perfect side dish for your Thanksgiving menu, but don’t stop there! You can use this recipe to dress up basic green beans any day of the week! SERVES 8 SERVING SIZE 1 CUP ¼ cup sliced almonds 2 tbsp butter or oil ½ cup minced sweet onion 1 tbsp minced garlic 1 cup vegetable broth 1 lb green beans, ends trimmed Pepper to taste Heat a skillet to medium heat. Add the sliced almonds and toast for 1-2 minutes until golden. Remove and set aside. Add the butter or oil to skillet with the onions and sauté for 5 minutes. Add the garlic, broth, and green beans to the pan and bring to a simmer, cover with a lid, and cook for 10-12 minutes or until green beans are fork tender. Check for desired tenderness and cook more, if needed. Season dish with pepper and transfer mixture to a serving platter. Top with toasted almonds and serve. Calories: 96 Carbs: 10g Fat: 4g Protein: 3g Fiber: 5g Sodium: 150mg
Instant Pot Seasoned Pinto Beans We all need more quick and easy bean recipes. Use this one anytime you are making tacos or a Mexican main dish for dinner! SERVES 10 SERVING SIZE ½ CUP 1 lb dried pinto beans, soaked 12-24 hours 1 tbsp oil 1 small white onion, diced small 4 cloves fresh garlic, minced 1 small jalapeño, seeds removed and minced 1 tbsp garlic powder 1 tbsp cumin 1 tbsp dried oregano 2 tsp onion powder 2 bay leaves 3 cups vegetable broth Salt and pepper to taste GARNISH Chopped cilantro, crumbled Cotija cheese, and minced yellow or red onion Heat the Instant Pot to medium on the sauté function. Add the oil, onion, garlic, and jalapeño and cook for 5 minutes. Add the rest of the ingredients. Turn the Instant Pot off, then click manual high pressure for 30 minutes. Once done, use the manual release to release the lid. Stir and check 6 beans for tenderness. Add more cooking time, if needed. Portion and garnish with suggestions. Beans only: Calories: 138 Carbs: 28g Fat: 1g Protein: 9g Fiber: 7g Sodium: 247mg
Rosemary Roasted Winter Veggies
This is a stunning side dish to serve when you have company over. Serve this for your next gathering or just to fancy things up during the week. SERVES 6-8 SERVING SIZE ABOUT ½ CUP 3 rainbow carrots, I orange and 2 purple 2 small parsnips 2 small turnips 1 small celery root 1 small butternut squash, peeled and seeded 1 ½ tbsp olive oil ½ tbsp dried rosemary 1 tsp of fresh rosemary, roughly chopped Salt and pepper to taste Preheat oven to 375 degrees. Line a large baking sheet with foil or a silicone baking liner. Cut all veggies into 1 ½ inch pieces, I like to cut them at an angle for presentation. In total you should have about 3 pounds of peeled and chopped veggies. Add to a large Ziploc bag and toss with seasonings. Distribute on the baking sheet making sure not to overlap the veggies too much. Bake for 20 minutes, rotate pan and toss veggies. Bake again for 20 minutes or until fork tender and browned. Garnish with chopped fresh rosemary. Calories: 145 Fat: 4g Carbs: 27g Protein: 2g Fiber: 6g Sodium: 70mg Cooking Tip: Make sure to cut all the vegetables into similar size pieces so they cook evenly and brown all together.
Orange Pecan Sweet Potato Casserole My go-to holiday side dish, this sweet potato casserole uses less sugar than a typical recipe and boosts the flavor with the pecans and orange. You’re going to love making this for all of the holidays! SERVES 8 SERVING SIZE 1 CUP 3 medium sweet potatoes, peeled and cut into 1 inch rounds 1 cup orange juice ¼ cup pure maple syrup 1 tbsp pure vanilla extract ½ tsp ground cinnamon 2 tbsp butter, melted 1 tsp corn starch Topping ½ cup old fashioned or quick cooking oats ½ cup halved pecans 1 tbsp pure maple syrup ½ tsp cinnamon ½ tbsp butter ½ tsp orange zest Pinch of salt Boil a pot of water, add the sweet potato rounds, and cook for 7 minutes. Remove, drain, and cool slightly. Preheat the oven to 425 degrees. To make the sauce, add the orange juice, maple syrup, vanilla, cinnamon, butter, and corn starch to a bowl and whisk together. Arrange the sweet potato rounds in rows in an 8x8 or 11x7 baking dish. Pour the sauce over the top of the sweet potatoes and push down any rounds that are sticking up. Cover dish with foil and bake for 25-30 minutes on the top rack. Sauce should be reduced and thicker and sweet potatoes fork tender.
In a food processor, add the oats and pecans and pulse until pecans are chopped. Add the rest of the topping ingredients and pulse again until well combined and sticks together. Sprinkle on top of the sweet potatoes and bake again for 8 minutes uncovered on the bottom rack. When done, sweet potatoes should be tender and sauce thickened. Serve and enjoy! Calories: 179 Carbs: 23g Fat: 8g Protein: 2g Fiber: 3g Sodium: 60mg Cooking Tip: Make sure to not overcook the sweet potatoes in the first step. Doing so will make them fall apart. Cook them just until fork tender.
Greek Socca Bread
If you’re looking for a healthier bread alternative, look no further! Not only is this bread delicious, but also high in fiber and protein! Make this with your next Greek meal! SERVES 4 SERVING SIZE ¼ OF THE SOCCA 2 cups ground fine chickpea flour 2 cups hot tap water 2 tbsp extra virgin olive oil 1 tbsp dried oregano 1 tbsp minced garlic ¼ tsp salt Black pepper to taste 3-4 tbsp extra virgin olive oil For the flatbread, whisk the chickpea flour and water together and let sit for 6-12 hours. Bubbles will form on top of mixture. Preheat the oven to 425 degrees and place a 9 or 10 inch cast iron skillet in the oven while it is heating. Add the oil, oregano, garlic, salt and pepper to the chickpea mixture. Once pan is hot, remove from oven, add the 2 tbsp of oil, and pour in the batter making sure it’s evenly distributed on the bottom of the pan. Bake for 12-14 minutes or until top is golden brown. Cool completely before cutting. Calories: 190 Carbs: 20g Fat: 9g Protein: 7g Fiber: 5g Sodium: 100mg Nutrition Tip: Use this bread as a substitute for pizza crust! Bake according to the instructions then top with sauce, cheese, and toppings and put back into the oven until golden and cheese is melted. It’s protein and fiber content increase satiety or the feeling of fullness, meaning you don’t have to overeat to feel satisfied.
Stove Top Mac N “Cheeze” Southwestern Eggrolls Massaman Veggie Curry Yellow Dal Fry with Zucchini Mighty Mushroom Burger with Fry Sauce Lentil Sloppy Joes Verde Potato Pozole Sundried Tomato Polenta with Mushroom Ragu Korean Cauliflower Rice Bibimbop
Stove Top Mac N “Cheeze”
This classic dish gets a makeover with the addition of the kale! I love the additional texture but if you’re not a fan of kale try broccoli instead. SERVES 8 SERVING SIZE 1 CUP 12 oz elbow or fusilli noodles 3 cups chopped kale (curly or other larger varieties) 4 tbsp dairy free butter 2 tbsp all purpose flour or use gluten free if desired 4 cups plain unsweetened cashew milk, homemade or store bought ⅓ cup nutritional yeast ½ tbsp white miso paste ½ tbsp Dijon mustard ¼ tsp ground turmeric 1 tsp garlic powder, (optional) 8 oz of sliced cheddar cheese or shredded cheddar cheese, use dairy free option if desired ½ cup water, if needed to thin Salt and pepper to taste Add the pasta to boiling water and set timer according to package instructions. Add kale the last 2-3 minutes of cooking, drain, rinse, and set aside. Heat the same pot to medium heat. Add the butter and once melted, stir in the flour. Cook for 1 minute. Whisk in the cashew milk slowly. Add the nutritional yeast, miso paste, Dijon mustard, turmeric, and garlic powder. Continue to whisk to combine well. Once the sauce is hot, add the cheese and keep whisking until mostly smooth. Add the additional water if sauce gets too thick. Season with salt and pepper and fold in the pasta and kale. Serve and enjoy! Calories: 321 Carbs: 43g Fat: 12g Protein: 7g Fiber: 5g Sodium: 290mg
Cooking Tip: To make your own cashew milk, simply soak raw cashews for 12 to 24 hours, drain and blend in a high power blender with 4 cups of water.
If you're looking for a fun air fryer recipe to try well here it is! This delicious take on a traditional eggroll is so fun even your picky eaters will devour them. Filled with spinach, beans, and corn this recipe is going to be your new favorite quick and comforting meal any night of the week. SERVES 8 SERVING SIZE 2 EGG ROLLS 1 ¼ cups black beans, rinsed, drained and dry ⅓ cup chopped green onions ⅓ cup chopped cilantro ⅓ cup finely minced red bell pepper 1 tsp chili powder 1 tsp garlic powder 1 tsp smoked paprika ¼ tsp chipotle powder, (optional) 1 cup frozen corn kernels, defrosted 1 cup frozen chopped spinach, defrosted and squeezed and most water removed 3 tbsp mayonnaise 2 tbsp chunky salsa 8 egg roll wrappers Cooking spray Add all the ingredients to a bowl except the egg roll wrappers and mix well. Add ½ cup of the filling to the center of each eggroll wrapper and fold in the side corners and then the end closest to you and roll forward. Use a little water to seal the end of the eggroll. Do not pre-fill wrappers with filling or they will get soggy. Spray the inside of the basket with cooking spray. Add 3 or 4 eggrolls at a time and lightly spray the top of egg rolls. Cook at 380 for 10 minutes flipping halfway through. Repeat process with rest of the rolls. Serve immediately with extra salsa or the Chipotle Sauce recipe. Calories: 302 Carbs: 45g Fat: 8g Protein: 11g Fiber: 5g Sodium: 460mg
Massaman Veggie Curry
Massaman Curry is a classic Thai dish at most restaurants. It’s the perfect blend of savory and sweet and sure to satisfy your Thai food cravings any night of the week! SERVES 4 SERVING SIZE 1 CUP 13.5 oz can Thai coconut milk, I like Chaokoh Brand 3 tbsp massaman curry paste ⅓ cup sliced red onion 1 tbsp coconut aminos 1 tbsp low sodium soy sauce 2 kaffir lime leaves or peel of one lime
2 tbsp coconut sugar 2 small zucchini or 1 medium sliced in ¼ inch rounds ½ red bell pepper, sliced 14 oz package of extra firm tofu, drained and cut into 1 inch cubes 1 big handful of spinach GARNISH Cilantro, Thai basil, chopped peanuts, and lime wedges Heat a skillet to medium heat. Add 4 tbsp of the coconut cream from the can to the skillet with the curry paste. Sauté for 3 minutes stirring frequently to combine. This will develop the flavors in the curry. Add the onion and cook again for another minute. Add the coconut aminos and soy sauce and sauté another minute. Add the lime, coconut sugar, zucchini, bell pepper and toss with the curry mixture and cook for another 2 minutes. Add the tofu and cook 2 more minutes. Add the rest of the coconut milk and simmer for 10 minutes. Turn off heat, remove the lime leaves and add the spinach to wilt slightly. Serve with rice and garnish.
Calories: 250 Carbs: 19g Fat: 15g Protein: 8g Fiber: 3g Sodium: 700mg
Yellow Dal Fry with Zucchini Lentil dal is a classic dish found at most Indian restaurants. Very mild in heat, this lentil dal recipe uses a lot of warm spices to enhance the flavorful experience. Serve it with Cilantro Peanut Chutney or Date Tamarind Chutney found in the sauces section of this book and some basmati or brown rice. SERVES 6 SERVING SIZE 1 CUP 1 cup yellow or red lentils 2 tbsp ghee or dairy free butter 1 bay leaf 1 cinnamon stick 2 tsp cumin seeds ½ medium red onion, diced small ½ medium jalapeno, seeds and ribs removed and minced 1 tbsp crushed fresh garlic 1 tbsp crushed fresh ginger 1 large zucchini, diced small 1 tsp ground fenugreek or 1 tbsp dried fenugreek leaves 1 tbsp mild Indian curry powder 1 tbsp garam masala 2 Roma tomatoes or 1 large tomato, diced small 2 cups coconut milk Salt to taste ⅓ cup chopped cilantro, plus more for garnish Boil the lentils in water for 10 minutes, drain if needed, and set aside. Heat a medium skillet to medium high heat. Add the butter to the skillet and when hot add the bay leaf, cinnamon stick and cumin seeds. Toast for 1 minute or until fragrant. Add the onion, jalapeno, garlic, ginger, and zucchini and sauté for 5 minutes. Add the rest of the spices, Roma tomatoes, and coconut milk and cook for another 10-12 minutes or until liquid has
thickened and lentils are tender. Remove the bay leaf and cinnamon stick and season with salt. Add the cilantro and stir in. Serve and garnish with fresh cilantro. For more heat, add red pepper flakes on top of dish when serving. Calories: 280 Carbs: 35g Fat: 14g Protein: 12g Fiber: 6g Sodium: 320mg
Mighty Mushroom Burger with Fry Sauce There are tons of recipes out there for veggie burgers but what I love most about this one is how simple and satisfying it is! Pair this with a fresh salad or bowl of fruit. SERVES 6 SERVING SIZE 1 PATTY AND 3 TBSP OF SAUCE BURGER PATTIES 8 oz baby portabella mushrooms, cut in chunks ½ red onion, chopped 1 tbsp pre-minced garlic 1 tbsp Worcestershire 1 tbsp soy sauce, low sodium 1 ½ cups red kidney beans, rinsed and drained if using canned 1 tsp ground cumin 1 tsp garlic powder 2 tsp dried parsley ¾ cup plain bread crumbs ¼ cup old fashioned oats Salt and pepper to taste FRY SAUCE ⅓ cup mayonnaise, low fat or vegan if desired 3 tbsp ketchup ½ tbsp Worcestershire sauce
Heat a skillet to medium heat and pre-heat the oven to 350 degrees. Add the mushrooms and onion to a food processor. Process until minced. Add to the hot skillet with the pre-minced garlic, Worcestershire, and soy sauce. Sauté mixture for 5-7 minutes or until the liquid has condensed to half. Meanwhile, add the kidney beans to the food processor and process until
mostly smooth and the beans stick together. Add to a medium bowl with cumin, garlic powder, dried parsley, bread crumbs, oats, and salt and pepper. Add the sautéed and cooled mushroom mixture and mix together well. Mixture should stick together well and not be too dry. If overly wet and sticks to fingers, add a tablespoon at a time of bread crumbs. Prepare a baking sheet by using a silicon baking liner or parchment paper. Divide the mixture into six 1” thick patties and add to baking sheet leaving 2 inches between each patty. Bake for 20 minutes at 350 degrees. To make the fry sauce, whisk all ingredients together in a bowl. Assemble the burger on a whole wheat bun with fry sauce, onion, tomato, and lettuce. Caramelized onions and avocado also are delicious! Burger patty only: Calories: 107 Carbs: 21g Fat: 1g Protein: 6g Fiber: 5g Sodium: 130mg Fry sauce only: Calories: 100 Carbs: 3g Fat: 10g Protein: 1g Fiber: 0g Sodium: 160mg Nutrition Tip: These burgers are full of good fiber and protein. Add some avocado, spinach, tomatoes, and sprouts for an additional nutrition boost.
Lentil Sloppy Joes This fun twist on a sloppy joe will have your taste buds begging for more! Serve this on a whole wheat bun with coleslaw and pickles or stuffed into a baked sweet potato. SERVES 4 SERVING SIZE ⅓ CUP 1 tbsp oil ¼ red or white onion, minced ½ red or green bell pepper, minced 1 tbsp Worcestershire sauce 1 tbsp yellow mustard ¼ cup + 1 tbsp ketchup 2 tbsp brown sugar or coconut sugar 1 tsp chili powder 1 tsp apple cider vinegar 2 tbsp water 15 oz can lentils, drained and rinsed Salt and pepper to taste
Add the oil to a skillet set to medium heat. Add the onion and bell pepper and sauté for 5 minutes. Add the rest of the ingredients to the skillet and cook for another 4-5 minutes until mixture has thickened and coated the lentils. Season with salt and pepper and serve as desired. Calories: 142 Carbs: 28g Fat: 1g Protein: 8g Fiber: 6g Sodium: 250mg
Verde Potato Pozole A take on a traditional pozole recipe, this one leaves out none of the flavor. Bright, fresh flavors perfect for any season. This is one of those simple soups you’ll enjoy time and time again! SERVES 8 SERVING SIZE 1 ¼ CUP 2 tbsp high heat oil 1 medium poblano pepper, diced ½ red onion, diced 1 lb russet potatoes, peeled and diced 7-8 cups vegetable broth 2 15 oz or 1 28 oz can of hominy, drained and rinsed or about 2 cups 2 7 oz cans salsa verde mild 1 tbsp ground cumin 1 tsp dried oregano Salt and pepper to taste GARNISH Shredded cabbage, diced radish, chopped cilantro and green onion, avocado diced, and lime wedges Heat a soup pot to medium heat. Add the oil, poblano pepper, and red onion and sauté for 5 minutes. Add the potatoes, broth, hominy, salsa verde, cumin and oregano. Bring to a boil and cook for 12-15 minutes or until the potatoes are fork tender. Season soup with salt and pepper, portion into bowls, and top with garnish suggestions. Calories: 243 Carbs: 40g Fat: 7g Protein: 4g Fiber: 5g Sodium: 800mg Nutrition Tip: Swap one can of white beans or pinto beans for the potato for more protein and fiber.
Sundried Tomato Polenta with Mushroom Ragu Polenta is a ground cornmeal, also known as grits, and is a wonderful base for this mushroom ragu. This simple recipe pairs great with a green salad for a quick weeknight meal, a fancy dinner for two or company. SERVES 6 SERVING SIZE 2 POLENTA ROUNDS 8 oz sliced baby Portobello mushrooms, diced 2 garlic cloves, minced 1 tbsp butter + ½ tbsp butter 1 tbsp sherry cooking wine ½ tbsp tomato paste ¼ cup veggie broth Salt and pepper to taste 2 tbsp chopped Italian parsley 18 oz sundried tomato and garlic polenta (prepackaged) ¼ cup Italian cheese blend or parmesan Cooking spray To prepare the mushrooms, heat a large non-stick skillet to medium-high heat. Add 1 tbsp of butter and the mushrooms, cook for 4 minutes. Add garlic and cook again for 1 minute. Immediately add sherry cooking wine and cook until most of the liquid is gone. Add the tomato paste and veggie broth. Stir to combine and cook until broth has evaporated. Season with salt and pepper and turn off the heat. Place into a medium size bowl and stir in parsley. For the polenta, unwrap the package and slice off the rounded ends. Cut the polenta in half then cut each half into 6 circles. Clean and heat the same skillet used for the mushrooms to just under medium high heat. Spray the pan liberally with cooking spray, enough to almost coat the bottom. Arrange polenta rounds in the bottom of the skillet and cook for 7 minutes on each side. Remove and place on a cutting board or platter.
To assemble, top each polenta round with 1 tbsp of the mushroom mixture. Add a pinch of the cheese to the top and serve. Dish can be made into a meal for two by arranging 6 polenta circles on a plate and topping with half the mushrooms and cheese. Calories: 170 Fat: 9g Carbs: 14g Fiber: 2g Protein: 3g Sodium: 509mg
Korean Cauliflower Rice Bibimbop
This take on the classic Korean Bibimbop dish adds a boost of veggies with the cauliflower rice. Feel free to add an additional protein here! SERVES 4 ½ English cucumber, thin sliced into ½ circles 3 tsp seasoned rice vinegar 32 oz cauliflower rice 5 tsp pure sesame oil, divided 2 tsp pre-minced garlic, divided 2 medium carrots, shredded 2 medium zucchini, sliced thin 8 oz sliced baby Portobello mushrooms 6 cups fresh spinach 1 tbsp Korean gochujang (sweet and spicy chili paste) 4 tbsp hoisin sauce 2 tbsp water Salt to taste ½ tbsp sesame seeds 1 green onion, chopped In a small bowl, stir together cucumber, rice vinegar and a pinch of salt. Set aside. Heat a skillet to just over medium heat. Add 1 tsp sesame oil and zucchini and sauté for 5 minutes stirring often. Season with a pinch of salt and take out of skillet and set aside. Place the skillet back on the heat. Add another 1 tsp of sesame oil, mushrooms, and a pinch of salt. Sauté for 10 minutes, stirring often. Add 1 tsp minced garlic. Toss to combine and take out of skillet and set aside. Add back to the skillet 1 tsp sesame oil, spinach and a pinch of salt and sauté for 2 minutes or until spinach is wilted. Add garlic, toss to coat, and take out of skillet. Set aside. Add last 2 tsp of sesame oil to the skillet with the cauliflower rice. Season rice with salt and sauté for another 10 minutes. While rice is cooking, mix
together the gochujang, hoisin, and water in a small bowl. Set sauce aside. When rice is done, divide evenly into 4 bowls. Top each bowl with carrots, zucchini, spinach, mushrooms, cucumber, and drizzle with sauce to taste. Sprinkle on each top the sesame seeds and green onion. Calories: 217 Fat: 15g Carbs: 28g Protein: 10g Fiber: 8g Sodium: 389mg Product Tip: Gochujang is a traditional Korean hot sauce. You can find this product in the Asian section of most grocery stores.
Chipotle Sauce Plant-Based Not-Yo-Cheeze Sauce Cilantro Peanut Chutney Date Tamarind Chutney Date Caramel Sauce Spinach Ranch Dip Chinese Stir Fry Sauce Honey Sriracha Stir Fry Sauce Avocado Corn Salsa Thai Peanut Dipping Sauce
Chipotle Sauce This sauce is perfect for the Chipotle Sweet Potato Tacos. I also love using it on the Southwestern Eggrolls. Whatever you do, make extra. You're going to be glad you did! Watch me make this recipe step-by-step! SERVES 4 SERVING SIZE 2 TBSP ½ cup light mayonnaise (light, olive oil, or vegan are all good options) ½ tsp smoked paprika ¼ tsp ground chipotle powder ¼ cup fresh lime juice ⅛ tsp salt Whisk together all ingredients in a small bowl. Add 1 tablespoon of water for a thinner sauce. Refrigerate for a week. Calories: 72 Carbs: 2.8g Fat: 7g Protein: 0 Fiber: 0 Sodium: 200mg
Plant-Based Not-Yo-Cheeze Sauce
SERVES 8 SERVING SIZE ½ CUP 1 small Russet potato, peeled and cut into chunks 2 large carrots, peeled and cut into similar sized chunks as potato ½ small white onion, cut into chunks 2 cloves fresh garlic 1 ½ cups raw cashews, soaked overnight 1 small can fire-roasted tomatoes with chili 2-4 jarred jalapeno slices, (optional) ⅔ cup nutritional yeast 2 cups water 1 tbsp taco seasoning of choice Salt and pepper to taste Add the potato, carrots, onion, and garlic to a small pot. Boil for 15-20 minutes, or until the vegetables are fork tender. Drain mixture when done. Add the potato mixture, soaked cashews, tomatoes, jalapeno, nutritional yeast, water, taco seasoning, and salt and pepper to a blender and blend until very smooth. Transfer to a sauce pot. Heat for five minutes, stirring frequently until sauce is heated through. May need to add 2 tablespoon of water to thin out to the desired consistency. Use cheese sauce for nachos, baked potatoes, veggies or as a mac and cheese sauce! Calories: 183 Carbs: 16g Fat: 9g Protein: 8g Fiber: 4g Sodium: 100mg
Cilantro Peanut Chutney SERVES 4 SERVING SIZE 2 TBSP 3 tbsp unsalted peanuts 2 big handfuls of cilantro, about 2 small bunches 1 large deseeded jalapeno, cut in chunks 1 deseeded serrano, cut in chunks ⅓ cup chopped green onion 1 tbsp ginger paste Juice of 2 limes Salt to taste ¼ cup cold water In a food processor add the peanuts and grind until fine. Add the rest of the ingredients and blend until smooth and well combined. Calories: 30 Carbs: 2g Fat: 2g Protein: 1g Fiber: 1g Sodium: 30mg
Date Tamarind Chutney SERVES 6 SERVING SIZE 2 TBSP ¼ cup pure tamarind paste 1 cup pitted dates, the fresher the better 1 cup hot water ½ tsp chili flakes or ¼ tsp Indian ground chili powder (add more for spicier sauce) 1 tsp each cumin seeds, ground ginger, and ground coriander ¼ cup coconut sugar Salt to taste Add all the ingredients to a blender and blend until very smooth. Add more water, if needed to thin but the consistency will be on the thicker side. Calories: 40 Carbs: 6g Fat: 0g Protein: 1g Fiber: 2g Sodium: 40mg
Date Caramel Sauce SERVES 16 SERVING SIZE 2 TBSP 20 fresh dates, pitted 13.5 oz can full fat coconut milk 1 tbsp vanilla extract 1 tbsp coconut sugar Couple pinches of salt Add all ingredients to a high power blender and blend until smooth. Use a fine strainer to strain out any bits that didn’t get blended. Add mixture to a medium size sauce pan and cook on medium heat for 10 minutes stirring frequently to prevent sticking. Turn the heat down to low if it starts to bubble. Transfer to a dish and allow to cool or use hot. To reheat the sauce, microwave for 25-35 seconds. If too thick, add 1 tablespoon of almond milk or water. Calories: 145 Carbs: 22g Fat: 4g Protein: 1g Fiber: 2g Sodium: 40mg Cooking Tip: If you don't have a high powered blender, soak the dates in hot water for 30 minutes to soften them up. Plump fresh dates work the best here, so if yours feel dry make sure to soak them first.
Spinach Ranch Dip This is a version of a basic spinach dip, but this recipe is far from basic. It’s dairy free first of all and has a ranch flavor that helps kick it up a notch. Serve this with veggies or on a salad, it’s so versatile! SERVES 8 SERVING SIZE ¼ CUP 5 oz frozen spinach, defrosted ⅔ cup light sour cream, dairy free or regular ⅔ cup + 2 tbsp light or olive oil mayonnaise 1 tbsp dried parsley ½ tbsp garlic powder ½ tsp dried dill ¼ tsp pepper and salt ¼ cup water chestnuts, minced 1 tbsp fresh or dried chives, minced Using a kitchen towel, squeeze out most of the water from the spinach and add spinach to a food processor. In a small bowl, whisk together sour cream, mayo, parsley, garlic powder, and dill. Add to food processor with the spinach and pulse until just blended but spinach is still in pieces. Transfer to a small bowl and stir in water chestnuts and half of the chives. Pour dip into a serving bowl and garnish with the rest of the chives. Serve at room temperature. Calories: 109 Fat: 8g Carbs: 4g Protein: 2g Fiber: 1g Sodium: 183mg
Chinese Stir Fry Sauce SERVES 6 2 tbsp oyster sauce, vegan or regular 2 tbsp low sodium soy sauce 2 tbsp water 1 tbsp honey ½ tbsp ginger paste ½ tbsp garlic paste 1 tbsp toasted sesame oil 1 tsp corn starch Add all the ingredients to a jar or bowl and mix together well. Refrigerate or use in a stir fry. Calories: 90 Carbs: 15g Fat: 3g Protein: 0g Fiber: 0g Sodium: 400mg
Honey Sriracha Stir Fry Sauce
SERVES 6 ¾ cup water 2 tbsp sriracha, more for a spicier sauce 5 tbsp coconut aminos ¼ cup honey 1 tbsp minced garlic ¼ tsp red chili flakes, (optional) 1 tbsp corn starch Add all the ingredients to a small pot and turn to medium heat. Cook the sauce until thickened, about 3-4 minutes, whisk frequently to ensure no clumps. Refrigerate until ready to use as a stir fry sauce. Calories: 68 Carbs: 15g Fat: 1g Protein: 0g Fiber: 0g Sodium: 400mg Cooking Tip: To make a stir fry, simply cook your veggies and protein in a skillet and coat with the sauce at the end. For extra tips on making this sauce, watch my step-by-step video.
Avocado Corn Salsa SERVES 8 SERVING SIZE ¼ CUP 2 cups frozen corn kernels, defrosted 1 jalapeño, seeded and minced ¼ cup minced red onion ¼ cup chopped fresh cilantro leaves Juice of 2 limes ¼ teaspoon salt or to taste 1 avocado, halved, seeded, peeled and diced In a large bowl, combine corn, jalapeño, red onion, cilantro, lime juice, and salt. Lightly toss in avocado. Serve on top of chili or with tortilla chips as a dip. Calories: 69 Carbs: 9g Fat: 2g Protein: 1g Fiber: 2g Sodium: 72g
Thai Peanut Dipping Sauce
SERVES 6 SERVING SIZE 3 TBSP ¼ cup peanut butter ¼ cup + 2 tbsp hot water 1 tbsp red curry paste (or Sriracha) 1 tbsp honey 2 tbsp hoisin sauce or soy sauce ½ tbsp rice vinegar 1 tbsp chopped peanuts Combine the sauce ingredients and mix well to make a smooth sauce. Add more water, if needed, to achieve a honey-like consistency. Serve with spring rolls. Calories: 93 Carbs: 5g Fat: 6g Protein: 3g Fiber: 1g Sodium: 225mg
Three Ingredient Mousse Raw Vanilla Cheesecake with Berry Compote Mango Coconut Rice Pudding Grilled Peaches with Date Caramel Sauce and Raspberries Chocolate Dipped Donuts Fruit and Chocolate Kabobs Summer Fruit Crisp Pumpkin Parfaits with Ginger Cookie Crumble Maple Walnut Bites Orange Chai Poached Pears Pear and Cranberry Crisp Chocolate Hazelnut Popcorn Hot Chocolate Fudge S’Mores Bars
Three Ingredient Mousse
This recipe was inspired by a PCRM Food For Life class I attended years ago. I made it my own by increasing chocolate flavor, because who doesn’t need more rich healthy chocolate in their life? It’s so light and fluffy you’ll think you're eating a traditional chocolate mousse, but without all the guilt. SERVES 4 SERVING SIZE ½ CUP 16 oz (1 lb) container of silken tofu, drained and pat the top dry 1 ¼ cups semi-sweet chocolate chips ½ cup unsweetened coconut milk Drain the tofu and pat dry (best if tofu is at room temperature), set aside. Add the chocolate chips and coconut milk to a glass bowl and microwave for 30 seconds. Stir and then microwave for another 15 seconds. Stir until chocolate is melted and blended with the milk. Allow to cool slightly before adding to the blender. Add tofu and melted chocolate mixture to a blender and blend until smooth and then a little longer, about 20 seconds total, until bubbles start to form on the surface. Portion mousse into clear cups or ramekins for serving and place in the refrigerator for at least 2 hours to firm up. Serve with berries or orange slices. Calories: 222 Fat: 10g Carbs: 22g Protein: 8g Fiber: 2g Sodium: 6mg Cooking Tip: Make sure to blend long enough that air bubbles form in the mixture. You’ll be able to tell that this is happening when they appear on the surface.
Raw Vanilla Cheesecake with Berry Compote
This is the perfect foolproof dairy free cheesecake! It keeps best in the freezer and when you’re ready for a slice of heaven, just defrost for 20 minutes, cut, and top with berry compote. SERVES 12 SERVING SIZE ONE-TWELFTH OF THE CHEESECAKE CRUST ½ cup whole pecans 1 ½ cups pitted dates 1 cup quick cooking or rolled oats 1 tbsp pure vanilla extract Pinch of salt Cooking spray FILLING 8 oz cashews, soaked in water for at least two hours and drained 5 oz can coconut cream 8 oz almond milk cream cheese ¼ cup pure maple syrup 2 tbsp lemon juice plus zest of 1 lemon 1 tbsp pure vanilla extract Pinch of salt BERRY COMPOTE 2 cups fresh strawberries or mixed berries of choice, diced if needed 2 tbsp pure maple syrup 1 tbsp vanilla extract To make the bottom layer, line the bottom of an 8 x 8 baking pan with parchment paper or foil and spray with cooking spray. Place the pecans, dates, oats, vanilla extract, and salt in a food processor and pulse until ingredients are finely chopped and can hold together when squeezed into a ball. Press into baking pan, pressing some of the mixture up the sides and into an even thickness on the bottom. Set aside. To make the filling, add all the filling ingredients to a blender or food processor and blend until very smooth. Pour into the baking pan and smooth out the top with a spatula. Place in the freezer for 1-2 hours to set.
For the berry topping, add all the compote ingredients to a sauce pan. Set to medium heat and cook for 20 minutes until some of the fruit has burst and creates a thickened sauce. Transfer to a bowl and chill before topping the cheesecake. Transfer cheesecake to the refrigerator to soften 20 minutes before cutting. Top each piece with berry compote and serve immediately. Store the leftovers in the freezer until ready to use. Calories: 293 Fat: 15g Carbs: 32g Protein: 6g Fiber: 3g Sodium: 121mg
Mango Coconut Rice Pudding Typically found in a Thai restaurant, this rice pudding has a very light sweet taste. Its perfect combination of flavors, combined with nutrient dense black rice, makes this an unforgettable dessert! SERVES 4 SERVING SIZE ¾ CUP 1 cup black rice, rinsed 1 ½ cup water ⅓ cup honey or coconut sugar 1 tbsp vanilla extract 13.5 oz can of full fat coconut milk 10 oz bag frozen mango or 1 fresh mango, diced ¼ cup of unsweetened coconut, toasted Add rice and water to an electric pressure cooker. Turn to manual high pressure and cook for 22 minutes. Manual release the lid and add the honey, vanilla, and coconut milk. Turn to sauté function on high and cook just until coconut milk starts to thicken, about 2-3 minutes. Pudding will thicken again as it cools. Cool to room temperature and divide among 4 bowls and top with diced mango and toasted coconut. Calories: 315 Carbs: 43g Fat: 14g Protein: 6g Fiber: 2g Sodium: 30mg Product Tip: Make sure to get the short grain black rice and not wild rice. Black rice can be found in most grocery stores with the packaged rice or in the bulk food section. Cooking Tip: This recipe uses an electric pressure cooker such as an Instant Pot. I find this is the best way to cook black rice quickly. If you don’t have one, you can boil the rice on the stove like pasta but this method will take about 45 minutes.
Cooking Tip 2: If cutting a mango is new to you, check out my how-to video.
Grilled Peaches with Date Caramel Sauce and Raspberries Nothing says summer to me more than a fresh peach from the farmer’s market. I love fruit desserts, especially those that let the deliciousness of the fruit shine. Make this for a summer BBQ or just a delicious treat during the week. SERVES 4 SERVING SIZE 1 PEACH HALF 2 ripe but firm peaches, cut in half and pits removed Cooking spray, avocado or grapeseed Ground cinnamon Coconut whip cream, frozen low sugar yogurt, or Greek yogurt, (optional) Date Caramel Sauce recipe 1 cup fresh raspberries Heat a grill to medium, indoors or outdoors. Spray with cooking spray on each cut side of the peaches and sprinkle with cinnamon. Starting with cut side down, grill for 3-4 minutes on each side or until grill marks appear. Remove from grill and allow to cool slightly. Transfer each peach half to a serving plate or individual plate and leave as a half or cut into quarters. Add a serving of coconut whip, frozen yogurt, or Greek yogurt to the top of each peach. Drizzle with 2 tbsp of Date Caramel Sauce and sprinkle ¼ cup of fresh raspberries on top. Serve immediately. Calories: 49 Carbs: 11g Fat: 0 Protein: 2g Fiber: 4g Sodium: 1g
Chocolate Dipped Donuts
I’ve never been into making donuts, but when I created a recipe that was dairy, gluten and egg free I couldn’t wait to try different variations! This was the original recipe from that venture, but feel free to put your own spin on it! SERVES 10 SERVING SIZE 1 DONUT DONUT BATTER 1 ½ cups all-purpose gluten free flour ¼ cup almond flour 1 ½ tsp baking powder ¼ tsp baking soda ¼ tsp salt ¾ cup granulated white sugar 8 tbsp coconut oil or vegan butter, melted 2 Neat Eggs, make according to package instructions (you can also use flax eggs here) ½ cup plain almond milk yogurt ½ cup unsweetened almond milk ½ tbsp pure vanilla extract CHOCOLATE COATING ½ cup semi-sweet chocolate chips 1 tbsp coconut oil Preheat oven to 350 degrees and spray a donut pan with cooking spray. Add all the dry ingredients to a bowl and whisk together. Add all the wet ingredients to a blender and blend until well combined. Pour the wet into the dry mixture and stir to combine. Transfer mixture to a Ziploc bag or a piping bag. Cut the tip off the bag and pipe into the donut pan just to the top of the donut shape. Smooth the top with a spoon. Bake 350 degrees for 16-18 minutes. Cool on a wire baking rack for 20-30 minutes. In another bowl, melt the chocolate chips and coconut oil in the microwave for 30 seconds at a time, stirring in between. Repeat until the chocolate is melted. Dip the donut halfway down into the chocolate. Place on a baking sheet and cool in the refrigerator until the chocolate has set. Store donuts in the fridge up to four days.
Calories: 316 Carbs: 41g Fat: 17g Protein: 3g Fiber: 1g Sodium: 30mg Product Tip: Neat Eggs are an egg substitute made from chia seeds and garbanzo beans. You can find this product in the natural foods section of some grocery stores or online.
Fruit and Chocolate Kabobs This fresh and simple dessert is best in the summer when fruit is at its best. You can make this all year by switching out for seasonal fruits available in your area. SERVES 20 SERVING SIZE 1 KABOB 1 pineapple, core removed and cut into 2 inch cubes ½ medium seedless watermelon, rind removed and cut into 2 inch cubes 1 lb medium strawberries, leaves removed 1 cup dark chocolate chips, melted ¼ cup of finely shredded unsweetened coconut, toasted Small popsicle sticks Have all ingredients cut and lined up for assembly in this order: sticks, pineapple, watermelon, strawberries, melted chocolate and toasted coconut. Starting with the pineapple, skewer on one piece of each kind of fruit on each stick and arrange on a baking sheet. Drizzle each skewer with melted chocolate and sprinkle chocolate with toasted coconut. Place in fridge for at least 30 minutes to firm up chocolate. Keep refrigerated until ready to serve. Calories: 100 Carbs: 17g Fat: 4g Protein: 2g Fiber: 3g Sodium: 2g
Summer Fruit Crisp We all look forward to that first bite of summer fruit. It’s something dreams are made of! Switch out the berries and use whatever combo you would like, the possibilities are endless! SERVES 8 SERVING SIZE ⅛ OF THE CRISP TOPPING ½ cup pecan or walnut halves ¾ cup old-fashioned oats ¾ cup gluten free, all-purpose flour or regular all-purpose flour 1 tbsp orange or lemon zest 1 tsp ground cinnamon 1 tsp baking powder Pinch of salt 2 tbsp cold vegan butter or regular unsalted ¼ cup unsweetened apple sauce FRUIT LAYER 4 cups fresh blueberries or mixed blueberries and blackberries, divided 3 tbsp maple syrup or coconut sugar, depending on fruit sweetness 3 tbsp orange or lemon juice 2 tbsp corn starch 6 plums, diced 2 tbsp pure vanilla extract Preheat oven to 325 degrees. Move the oven rack in the center of the oven. To make the topping, add the pecans or walnuts to a food processor. Pulse until finely chopped. Add the oats, flour, zest, cinnamon, baking powder, and salt and pulse again to combine. Cube butter and add to processor. Pulse till butter is in small pieces. Add the apple sauce and process until mixture is stuck together as a crumble mixture, sticky but able to crumb. Set aside. For the filling, add 3 cups of blueberries, maple syrup, and lemon juice to a
small sauce pan. Turn to medium heat and cook for 10-15 minutes stirring frequently or until half of the blueberries have burst and pot is half filled with juice. Add the blueberry mixture, 1 cup of reserved blueberries, plums, corn starch, and vanilla to a large bowl and mix together well to combine. Pour filling into a 2.5 quart, 9x12, or 9x13 casserole baking dish. Crumble topping mixture over the filling. Bake for 35-40 minutes. Topping should be browned and crisp and filling should be bubbly. Other delicious fruit combinations: peach and raspberry, blackberry and strawberry, or nectarine and mixed berries Calories: 256 Carbs: 43g Fat: 7g Protein: 4g Fiber: 5g Sodium: 30mg
Pumpkin Parfaits with Ginger Cookie Crumble This light and fluffy take on pumpkin pie is a nice change from the traditional. Perfect for fall or winter cravings for pumpkin pie! SERVES 4 SERVING SIZE 1 PARFAIT COOKIE LAYER ½ cup pecan halves 3 fresh dates, pits removed ¼ cup old fashioned oats 1 tbsp molasses ½ tsp ground ginger ½ tsp pumpkin pie spice PUMPKIN LAYER 15 oz can pumpkin puree 1 tsp pumpkin pie spice 2 pinches of nutmeg 2 tbsp pure maple syrup 1 cup dairy free whip cream, divided (homemade or store-bought) For the cookie, add all ingredients to a food processor and pulse until very small and pieces are crumbly but stick together. Transfer to a bowl and set aside. For the pumpkin layer, stir together pumpkin, pumpkin pie spice, nutmeg, and maple syrup. Fold in ½ cup whip cream. Set aside. Layer the components in a decorative clear serving glass starting with the cookie, then ½ cup each of pumpkin and 2 tbsp whip cream. Decorate the top with cinnamon or pumpkin pie spice. Parfaits can be refrigerated overnight. Calories: 281 Fat: 15g Carbs: 37g Protein: 4g Fiber: 6g Sodium: 8mg
Maple Walnut Bites Need a tasty treat alternative after dinner? I love date bites and all the different flavor combinations you can create with them. This one has all the fall flavors trapped into one tasty little bite. SERVES 15 SERVING SIZE 1 BITE 2 cups fresh dates, pits removed 1 cup roughly chopped raw walnuts 1 tbsp pure maple syrup 1 tbsp unsweetened almond or coconut milk ½ tbsp pumpkin pie spice ½ cup quick cooking oats Place all ingredients in a food processor. Process until smooth and mixture forms a ball in the machine. Roll into 15, 1 ½ inch balls and refrigerate to firm up the bites. Store bites in the refrigerator. Calories: 110 Carbs: 15g Fat: 5g Protein: 2g Fiber: 2g Sodium: 3mg
Orange Chai Poached Pears Simple, yet beautiful dessert, poached pears are a delicious healthy treat. This recipe uses a fragrant chai tea along with cinnamon and orange to enhance the sweetness of the pears. Bonus, your house will smell amazing with these cooking away on the stove. SERVES 6 SERVING SIZE 1 PEAR HALF 2 cups decaf liquid chai mix Zest and juice of 1 medium orange ½ tsp ground cinnamon 1 tsp pure vanilla extract 3 pears (ripe but firm enough to peel) Whisk together all ingredients, except pears, in a deep microwave safe dish and set aside. Peel, core and de-stem 3 pears. Cut pears in half and place in the deep microwave safe dish. Pour liquid over pears. Cover with plastic wrap, leaving a small vent or hole to allow steam to escape. Microwave for 6-10 minutes until soft and a knife goes in easily. Serve with granola and yogurt, on a salad, or for dessert. Calories: 124 Carbs: 30g Fat: 0g Protein: 0g Fiber: 3g Sodium: 20g Nutrition Tip: Pears are a great source of fiber! Try these poached pears on top of oatmeal for a high fiber start to your day.
Pear and Cranberry Crisp This is another wonderful dish to help celebrate the holiday season. Make this for Thanksgiving or Christmas or when pears are just coming into season. This dish is made healthier by reducing the refined sugar and adding the apple sauce for natural sweetness. SERVES 8 SERVING SIZE 1 CUP FILLING 8 oz cranberries, washed 5 Bartlett pears, peeled, cored, ends removed, and cut into 1 inch chunks Juice of 1 medium orange, reserve zest for topping 1 tbsp pure vanilla extract 1 tbsp molasses ⅓ cup maple syrup 1 tbsp cinnamon 2 tbsp corn starch TOPPING 1 cup oat flour ½ cup old fashioned oats 1 tsp ground cinnamon ¼ cup brown sugar or coconut sugar, packed 1 tsp baking powder Zest of 1 medium orange 3 tbsp unsalted softened butter or vegan butter 2 tbsp of unsweetened apple sauce Preheat oven to 350 degrees. Spray a 9x13 baking dish with cooking spray and set aside. Zest the orange and set aside for the topping step. In a large bowl, toss together all the filling ingredients until well-combined and corn starch is well mixed. Pour into baking dish. In the same bowl, whisk together all the dry ingredients and zest. Then, using a fork or fingers, mix in the butter and apple sauce until all is incorporated
and crumbly. Sprinkle evenly over the top of the fruit. Bake for 40 minutes rotating pan halfway through baking. Serve warm or room temperature. Calories: 266 Fat: 5g Carbs: 52g Protein: 3g Fiber: 7g Sodium: 40mg Cooking Tip: If pears are ripe but too soft to peel, refrigerate until ready to use. They are easier to peel if cold.
Chocolate Hazelnut Popcorn Looking for the perfect food gift? Look no further! This is a great way to make a delicious and healthy treat for your loved ones that comes together in no time at all! SERVES 12 SERVING SIZE 1 CUP 12 cups popcorn (popped without salt and butter) (3 tbsp unpopped=12 cups popped) ½ cup chopped raw hazelnuts 6 tbsp chocolate hazelnut spread ⅓ cup honey or maple syrup Preheat oven to 300 degrees. Spray a parchment paper or aluminum foil lined baking sheet with cooking spray. Place popcorn and hazelnuts on prepared pan. Whisk together chocolate hazelnut spread and honey in a microwave safe bowl. Microwave for 1 minute or until melted and smooth. Drizzle hazelnut mixture over popcorn mixture and toss gently to coat. Bake for 16 minutes, stirring twice. Cool popcorn completely before serving. Calories: 120 Carbs: 15g Fat: 6g Protein: 2g Fiber: 2g Sodium: 50mg Product Tip: If you are dairy free, look for a chocolate hazelnut spread without added milk. Normally the nut butter varieties are your best bet, not the nut spreads like Nutella.
Hot Chocolate Fudge
I love recipes that sneak in healthy foods like beans. Beans are so versatile and can be used in a lot of sweet dishes. Make sure to blend the bean mixture very well in a high speed blender or food processor to get it as smooth as you can. You can use marshmallows or any fruit or nut additions you like, the possibilities are endless. SERVES 20 SERVING SIZE 1 SQUARE 2 cups extra dark or dark chocolate chips 1 cup black beans, drained and rinsed ¾ cup coconut cream ½ cup mini marshmallows Add the chocolate chips to a bowl and microwave until melted, stirring frequently. Add the black beans and coconut cream to a blender or food processor and blend until very smooth. Add the melted chocolate and blend again until smooth and mixed evenly. Stir in the marshmallows into the chocolate mixture. Line a 6x8 baking dish with plastic wrap, pour in the fudge mixture, and spread evenly in the baking dish. Refrigerate for 4 hours or overnight to completely set. Remove the plastic wrap from the fudge and transfer to a cutting board to cut into 20 pieces. Store in the refrigerator until ready to serve. Calories: 112 Carbs: 13g Fat: 6g Protein: 2g Fiber: 1g Sodium: 8mg
There’s nothing that says summer more than s’mores bars. This healthier take on the traditional s’mores bar will be your family’s perfect summer treat, with no fire necessary. SERVES 12 SERVING SIZE 1 BAR CRUST ¾ cup gluten-free rolled oats ¾ cup almond flour 5 dates, pitted 1 tbsp blackstrap molasses ½ tsp ground cinnamon ¼ tsp sea salt 3 tbsp coconut oil CHOCOLATE LAYER 1 ¼ cups dairy-free dark or semi-sweet chocolate, chopped ⅓ cup coconut cream 1 tbsp coconut oil, melted 1 pinch sea salt, (optional) MARSHMALLOW LAYER 10-ounce bag vegan, gluten-free marshmallows Preheat oven to 350 degrees and line a 9 x 9 inch baking dish with parchment paper. Add the oats, almond flour and dates to the food processor and combine until crumbly. Add the molasses, ground cinnamon, salt and coconut oil and process again until mixture sticks together. Press into the baking dish and bake for 10 minutes. Make a double boiler with a pot filled a few inches with water and a glass bowl on top of the pot. Once water has started to simmer, add the chocolate chips, coconut cream, coconut oil and salt to the bowl. Using a rubber spatula, melt everything together until no lumps appear. Remove the crust from the oven and cool for 10 minutes. Add the chocolate mixture on top and spread in an even layer leaving a half inch border around
the edges. Arrange the marshmallows on top and refrigerate for 4 hours to set completely. To toast the marshmallows, heat the broiler in your oven to high. Tear off any parchment paper that might be sticking up past the pan edge. Do not leave the paper on or it could burn or set fire. Put the pan in the oven directly under the broiler coil. Toast until browned to the color of your choice. Rotate the pan occasionally to get all the marshmallows toasted. Place back in the refrigerator for 1 hour to set the chocolate again. Cut into 12 bars and enjoy! Calories: 280 Carbs: 35g Fat: 15g Protein: 3g Fiber: 2g Sodium: 80mg Cooking Tip: Toasting the marshmallows with a broiler takes a bit of patience to get that perfect color on top. Don’t leave the bars unattended during this process as they can burn very quickly. Keep the pan rotating every 30 seconds or so to achieve that perfect toasted marshmallow look on the top. You can also keep the oven door open to keep watch of the s’mores for this step.
Acknowledgements Chief Book Designer: Alejandra Parra Editors: Eva Lounsbury Ineke Ojanen, RDN, CDCES Kristina Johnson David Moon Cover Designer: Jordan Rowland Foreword by: Andrea McCoy, Writer for the Yakima Magazine and Salt and Stone Blog www.thesaltandstone.com Photographers: Ashley Loyer, Photographer and Filmmaker www.ashleyloyer.com Caleb Rath, Photographer instagram.com/creeper.photos Amy Guild, Photographer at The Guild Gallery www.theguildgallery.com
About the Author
Elaina Moon, BS, ACE Certified Health Coach and Weight Management Specialist Elaina owns Healthy Eats Nutrition Services and Healthy Eats Classroom in
Yakima, WA where she teaches cooking classes to the community and helps individuals implement healthy lifestyle changes. She is the Culinary Coordinator for Culinary Medicine Program with Central Washington University. She has a passion for creating delicious recipes and teaching her community how to eat healthier. Elaina loves to volunteer her time with local non-profit organizations when she is not spending time at her business or with her husband Dave, daughter Unique and two rambunctious corgis Oliver and Hazel. www.healthyeatsnutrition.com Instagram: @healthy_eats_nutrition Facebook: @healthyeatsnutrition
Contact Me I am happy to help! If you have any questions about recipes, Healthy Eats Nutrition Services, or anything at all, please email me at [email protected]