Breakfast
Green Smoothie Packs (Make ahead)
Make smoothie pack ahead of time in gallon size Ziploc bag and put in freezer: 2 cups of baby greens like spinach or kale, 2 tbsp ground flaxseeds and chia seeds, peeled banana or any other fruit, ½ avocado, ½ inch piece of ginger, 2 tbsp. almond or organic peanut butter. In the morning, empty smoothie bag into blender, add 1 c. milk* or yogurt + 1 c. water and blend. Beginners start with whole banana and one other fruit so it tastes sweet. You can gradually wean off the sweet fruits and your taste buds will adapt. This makes a giant smoothie which you can sip throughout the morning or even save some for afternoon snack. (With 2 cups of spinach, you’ve already eaten 1 cup veggie serving. Nice job!) *Substitute almond milk or organic soymilk to make it vegan.
Make-Ahead Egg Muffins
In 2 tbsp. of butter, coconut oil,or organic ghee, sauté any vegetables that you have on hand. (If you plan to freeze the muffins, it’s good to roast veggies instead of sauté so they have less water content when frozen.) Add cumin, garlic, salt, and pepper to taste. Fill 12 lined muffin tins with about ½ full with cooked veggies. Beat 8 eggs in a bowl and pour on top of veggies, bake at 400 for about 30 minutes. (Check at 20 minutes to ensure they don’t burn.) (2 muffins = approx. ½ cup veg) Substitute yogurt, milk or cheese for some of the eggs as desired. Use any leftover sauteed veggies during the week for other meals.
Breakfast Veggie Patties
Use food processor or grater to finely chop/grate 1 head cauliflower or use a bag of pre-“riced” cauliflower. (Substitute other veggies as you like). Put in bowl and stir in 3-4 eggs, and 4-6 tbsp. almond flour, salt and pepper to taste. Amount of flour depends on how big your eggs are and how big your cauliflower is. Adjust texture until you can form patties with your hands. Make the patties about the size of your palm for ½ cup veg. In a separate bowl, mix 1 tbsp each ground flax seed and chia seeds. Use this as topping or coating for the patties. Bake at 400 for 15-20 minutes until they are firm. Let cool. Store in fridge in Ziploc or Tupperware. Before eating, warm in oven or microwave 30-45 seconds. (2 patties = approx. 1 cup veg) Serve veggie patties topped with sprouts and a spoonful of fermented vegetables for added nutrients.
Llassi (Indian yogurt drink) * Probiotic
In blender mix 1 cup water, ¼ cup plain organic yogurt, 1 pinch ground ginger, cumin, coriander, and salt. Add any fruits that you enjoy.
Breakfast Bowl of Yum
Prepare a fruit salad of any and all chopped fresh fruits. Top with organic whole yogurt or almond milk, a handful of nuts and seeds, and 2 tablespoons of ground flax and chia.
Optional- Serve an Oatmeal Breakfast Bowl of Yum. Soak oats and nuts overnight in water, drain and rinse in the morning. They will cook very quickly!
Sweet Potato Hash
Cut 2 sweet potatoes into ½ inch cubes and steam for 10 minutes. Saute 1 cup chopped onion in 2 tbsp. coconut oil or organic ghee with 1 tbsp. Red pepper flakes and ⅛ tsp. cayenne pepper. Add the potatoes to the saute pan and cook until soft on the inside and crispy on the outside. Add ½-1 cup diced bell pepper, 1 cup chopped spinach, and 2 tbsp chia seeds and cook for 1-2 more minutes. Serves 4
Adapted from Chia Cookbook by Janie Hoffman
Super Veggie Omelet
In organic butter, saute ½ onion and a handful of sliced mushrooms. Add 2 whisked eggs plus 2-3 tablespoons of organic yogurt, milk, or almond milk. Cook about 2-3 minutes. As the eggs firm up, add 2 cups baby spinach and 2 small chopped roma tomatoes. Flip the omelet and serve!
Green Tea Smoothie
The night before, brew 1.5 -2 cups of green tea for no longer than 3 minutes. Use hot water that is not boiling, as too -hot water will give green tea a bitter taste. Chill the tea. In the morning, blend with grapes, 2 cups baby spinach, and ½ avocado. Add more fruit for more sweetness.
On the go – Miso Soup (Miso is a probiotic food)
Purchase organic miso paste, any kind, in the produce/cold section of grocery. Mix 1 tablespoon miso with hot (not boiling) water. Boiling water will kill the good probiotics in the miso. Whisk until paste dissolves. Drink from your travel coffee mug and have a piece of fruit and ¼ bag of nuts on the way to work.
Sweet Potato Smash
Use ½ of a large leftover sweet potato (about 1 cup) that you cooked earlier in the week. Cut into small pieces and mash with potato masher. Add ¼ cup almond milk, cinnamon and raisins. Heat and enjoy!
Easy Almond Butter Banana Muffins
Mash in bowl (do not need an electric mixer): 3 bananas, 1.5 cups almond butter, 3 eggs, 1.5 tsp apple cider vinegar, 3/4 tsp. baking soda, 1/8 cup honey or ¼ cup raisins. Scoop into muffin liners/muffin tray and top with sliced banana or raisins. Bake at 400 for 18 minutes.
Salad
Massaged Kale Salad
This is another one that you can’t mess up and can be eaten for lunch or dinner or taken to a party. Put these ingredients in large mixing bowl: Big bag of pre-washed, chopped kale (12-16 oz) – stems removed and torn into bite-sized pieces, 2 Avocados, spooned out (no need to chop or cut evenly), Sea Salt and pepper as desired.
Mix dressing in a bowl and whisk, or blend in blender: ¼ c. olive oil, 1/2 c. apple cider vinegar, 2-3 tablespoons lemon* (to taste or use less vinegar and more lemon), 3-4 tablespoons tahini (sesame seed paste) Use more tahini to make it thicker.
Add dressing to the bowl of kale and avocados. Massage the ingredients together well. The vinegar, lemon and salt will help soften the kale. Next add: diced celery, grated carrots, sesame seeds, golden raisins, tomatoes, edamame, any and all veggies and fruits that you like. Makes a lot of salad, you can store in the fridge for 2-3 days. After that the avocado will be too brown so eat it up! Eat as a side with a meal or make it a meal by adding protein on top such as a hard-boiled egg.
Quinoa Tabouli Salad
Traditionally, tabouli is prepared by marinating bulgar wheat grains overnight in lemon juice. We are using gluten-free quinoa. If time permits soak quinoa overnight, rinse and drain. If not just rinse quinoa before cooking and prepare, as usual, about 2 cups broth or water for 1 cup quinoa.
Mix in separate large bowl: 2 full bunches of parsley, washed and finely chopped, 4 finely chopped cloves of garlic, ¼ cup freshly squeezed lemon juice, ¼ cup olive oil, sea salt and pepper to taste Then add the quinoa, and you’re done. Add feta, olives, capers, grape tomatoes and any other vegetables to jazz it up. Top with fermented veggies or sprouts for probiotics. 4 -6 servings.
Asian Noodle Salad (adapted from Clean Eating magazine)
Make zoodles (zucchini noodles) and sauté in coconut oil, garlic, and ginger (and hot chiles if you like) for 2-3 minutes. Let cool. Thaw 1 cup frozen 0rganic edamame. In large bowl combine shredded carrots, cabbage with snap peas, drained edamame, and cooled noodles. Mix dressing in blender or jar: 1/4 cup lime plus 1/4 tsp lime zest, 1/4 cup organic peanut butter, 1/2 chile, 1/4 tsp ginger. Add dressing to salad and mix well, store in fridge for up to 5 days. Remember your sprouts and fermented veggies on top!
Citrus + Avocado Salad
Top red leaf lettuce with slices of fresh orange, grapefruit, and avocado. Add pistachios, organic goat cheese, and shredded fennel. Top with avocado yogurt dressing or a basic vinaigrette.
Easy Broccoli Slaw
Open 12 oz. bag of broccoli slaw. (Or if you are really feeling adventurous, shred your own broccoli in the food processor). Soak ¼ cup of raisins in hot water for a few minutes, drain and add to salad. Whisk dressing: 1/2 cup yogurt, ¼ cup apple cider vinegar, 2 tbsp. honey. Coat a finely chopped apple with the dressing, and mix everything together with roasted almonds. Add dressing to salad and serve. Add quinoa if desired. For a non-dairy alternative, use orange vinaigrette recipe below.
Charred Squash Salad (Modified from Eating Light Magazine)
Ingredients: 2 pounds assorted squash, such as yellow summer squash (organic), sliced in half lengthwise, 1 large onion-quartered on skewer, 1/4 cup olive oil, 2 tbsp lemon juice, ½ cup each basil, parsley, and torn mint leaves, ½ tsp salt and pepper. Grill squash and onion, cut side down, sprinkled with salt and pepper. Or roast in oven at 400 for 20 minutes or until tender. Let cool enough to chop the squash and onions into rough cubes. Toss with olive oil and herbs and serve!
Soup
Green Detox Broth (from Clean Eating Magazine, Jan/Feb 2018)
1 lb. green beans, ends trimmed
4 zucchini, trimmed and sliced into rounds
2 stalks celery, chopped
1-2 bunches parsley, tough stems removed
Place all ingredients in a pot with 4 cups water and bring to a boil. Skim any foam on the surface, reduce heat and simmer 15 minutes or until vegetables are tender.
Puree soup in the pot with a handheld blender or in a blender in batches. Serve warm.
** Please note this a healing broth of just veggies and water and therefore is not seasoned with oil or salt. This is not a meal, but a nourishing broth.
Make Ahead Roasted Vegetable Soup by Chef Robino
Heat oven to 200 degrees. Roughly chop 1 onion, 2 carrots, 2 stalks celery, 1 cup broccoli, 1 cup cherry tomatoes. Toss with 2 tbsp. olive oil, ¼ tsp. marjoram, 1/8 tsp. cayenne and put in covered casserole dish or roasting pan. Roast for one hour or until onion is translucent. Transfer veggies to soup pot and add 2 pints of vegetable or organic chicken broth (low sodium) or stock of your choice. Add bay leaf, 1 cup shredded cabbage, and simmer 30 minutes. Substitute any and all veggies or spices you like. Remove bay leaf before serving or blending, as it has sharp edges. This soup can also be blended for a creamy texture. Serve with cheese, chicken, turkey, nutritional yeast, or beans for more protein. Stir in some sprouts for a superfood topping. Eat/Drink this soup for breakfast, lunch, dinner or a snack!
Lemony Chickpea Soup*
Ingredients: organic butter or ghee, 2 stalks celery, 1 diced onion, 3 chopped garlic cloves, 1 tsp each cumin and coriander, ¼ tsp turmeric, 1/8 tsp cayenne, 1.5 to 2 cups cooked chickpeas or 2 cans, 6 cups broth or water, 1 tsp salt and pepper to taste, plus 1.5 cups fresh chopped parsley and/or cilantro or mint. (I add 2 cups of cabbage for more veggies).
Cook celery, onion, and garlic (and cabbage) in 2 tbsp butter. Add cumin, coriander, turmeric, cayenne. Add chickpeas, broth, pepper. Boil, then simmer 10-15 minutes. Remove 1-2 cups of the soup and blend in blender. Stir it back in. Squeeze ¼ lemon into each bowl, add herbs. Enjoy alone as a light meal or serve with veggies and/or fish/chicken/turkey. *Adapted from Clean Eating magazine.
Butternut Squash Soup
(can be vegan if made with veg stock)
Serves 4-6
Ingredients: 1 large (about 3lb) butternut squash, peeled, seeded & chopped into cubes (or just buy the pre-peeled, cubed at the store!)
1 medium yellow onion, peeled and quartered
2-3 garlic cloves
1 tablespoon fine sea salt, divided
1 teaspoon coarse black pepper, divided
1 quart organic veggie stock or bone broth
2 tablespoons olive oil
2 cups purified water
½ tablespoon raw honey
¾ teaspoon yellow curry powered (mild or medium heat, your choice)
¼ teaspoon cayenne pepper (optional, for heat)
Recipe: Preheat the oven to 425 degrees.
Put squash, garlic and onion in a large casserole dish or on cookie sheet, drizzle with 1½ teaspoons sea salt and ½ teaspoon coarse black pepper. Roast 30-60 minutes at 425 (depends how large your pieces of squash are) – until soft.
Remove, let cool enough to easily peel the butternut squash. The peel will mostly come off with your fingers.
Blend the veggies, in batches, with the stock, olive oil, honey and spices. Then pour the creamy soup into a saucepan to let everything mix, reheat, and get seasoned well.
(Note the liquid fill line on your blender or food processor. Hot items expand when blended, so never fill more than ¼ full.)
Use additional purified water to blend if needed. This soup will keep in the refrigerator up to 3 days and freezes well. Enjoy!
I found this at Elizabeth Rider’s website and adapted it very slightly.
Original Recipe: http://www.elizabethrider.com/vegan-butternut-squash-soup-recipe/
Kale and Cannellini Soup
Ingredients: 2 tablespoons olive oil, 1 medium onion, diced, 3 cloves garlic, minced, 8 cups chicken stock, 1 lb kale, stems removed and torn into bite size pieces, 1 15 oz can diced tomatoes, 2 15 oz cans cannellini beans, drained and rinsed, 3 carrots, peeled and thinly sliced, 1 tablespoon Italian seasoning, 2 tablespoons dried parsley, 1 teaspoon ground pepper
Directions
In a large stock pot, heat olive oil on medium heat; add onion and garlic. Cook until onions are clear, 3-5 minutes. Add 1 cup of chicken stock and kale. Cover and cook until kale is wilted, 3-5 minutes. Add remaining stock, tomatoes, beans, carrots, herbs, and pepper. Bring soup to boil on medium high heat; lower heat and simmer for 30 minutes. If you want a thicker soup, you may puree 2-3 cups in a blender or food processor and stir it back in.
At least 6 servings.
Easy Borsch Cabbage Beet Soup
Ingredients: 1 cabbage head, 1 onion, 1 garlic clove, 1.5 quarts water, 6 celery stalks, 3 potatoes, 4 carrots, 6 Roma tomatoes, 3 peeled beets, 1 cup soaked chickpeas or navy beans
Chop all veggies roughly into bite-size pieces and mince garlic. Put cabbage in big soup pot and bring to a boil. Then add all the other vegetables and simmer until tender.
Quick Minestrone Soup
Sauté 1 onion, 2-3 stalks of celery, 2-3 carrots, and 2 cloves of garlic in organic butter or ghee. Add one 12 oz. bag of frozen vegetables or 2-3 cups of any fresh or frozen vegetable that you have on hand. Carrots and peas are traditionally in minestrone. Add two 12oz cans of crushed tomatoes or 5 fresh Roma tomatoes and enough stock to to cover your vegetables, about 6 cups. Add pre-cooked red kidney beans and 1 cup of cooked quinoa. (leave the quinoa out for fewer carbs)
Anti-Inflammatory Golden Curry Soup
Soak 2 cups yellow split peas overnight, rinse and drain. Saute 1 chopped onion, 2-3 stalks celery, and 2 large carrots, in organic ghee, until onions are translucent. Add ½ tsp. each turmeric, coriander, ginger, and cumin, and ½ head of cauliflower broken into florets. Add 7-8 cups broth or water. Bring all ingredients to a boil, then reduce heat and cook until beans are soft. Add a 12 oz. can of coconut milk. Serve as is or Blend in blender or with stick blender for creamy texture. Season with parsley. When blended, this is a great breakfast soup. I feel I am starting my day with a mug of golden sunshine.
Spinach Pea Soup (modified from Clean Eating Jan/Feb 2018)
- 16 oz frozen petite peas, thawed and rinsed
- 2¼ cups low-sodium organic chicken or veg. broth
- 2 cups packed fresh baby spinach
- 4 green onions, trimmed and thinly sliced
- 2 tsp chopped fresh tarragon, divided
- ½ tsp sea salt + additional to taste
- ¼ tsp ground black pepper + additional to taste
- 1 tbsp + 1 tsp extra-virgin olive oil, divided
Preparation
1. In a blender, purée peas, broth, spinach, onions, 1½ tsp tarragon, 1/2 tsp salt and 1/4 tsp pepper. With blender running, add 1 tbsp oil in a steady stream.
2. Transfer soup to a medium saucepan, cover and heat on medium, whisking occasionally, until warmed, about 10 minutes.
Options: Add greek yogurt or coconut milk for creamier soup, and top with lemon squeeze and toasted nuts or seeds.
Chicken Broth/Stock (from Deep Nutrition by Cate Shanahan, MD)
Ingredients: Five pounds chicken bones, fresh or frozen. Include up to 50% chicken feet, thoroughly washed and toenails clipped off, for extra collagen; 2 medium carrots, stalks celery, 1 leek, 1 large onion, 4-6 oz white wine, 2 bay leaves, pinch kosher salt, 6-8 black peppercorns, fresh bunch parsley
Cover chicken bones and feet with cold water. Bring to a simmer and drain, then rinse well. Return bones and feet to pot, again cover with cold water and all the other ingredients. Bring bot back to low simmer for about 4 hours. Skim foam that collects on top.
Allow to cool for 10 minutes then strain into a glass or metal container and cool for 30 more minutes. Use immediately or store in plastic containers in freezer.
Use for making any other recipes. Shelf life 3 days in refrigerator, 2 months in freezer. One large stewing hen may be substituted for the bones and feet. Remove meat from the hen as soon as cool enough to handle and chill thoroughly. Meat has shelf life of 3 days in refrigerator, one month in freezer.
Lunches/Dinners
Master your Default Dinner and Add more Veggies!
As mentioned in Food Prep for Busy People, it’s important to master several “default dinners” you can make with common ingredients, when you are tired and hungry. Example:
Package of tempeh – open and chop into cubes. Steam for 15 minutes with one bag of pre-washed, pre-chopped vegetables, fresh or frozen. Reheat a sweet potato that you cooked earlier in the week, or chop a sweet potato in small pieces and bake 20 minutes on 400 degrees. Season everything with salad dressing or dip vegetables in hummus or just drizzle with olive oil, salt and pepper. My “no brainer default seasoning” is Bragg’s Liquid Aminos and nutritional yeast.
You could substitute any protein, vegetables, and dressing. Come up with one or two default dinners and make sure you almost always have those ingredients.
Easy Tuna/Salmon Salad
Mash together 1 can of tuna or salmon with ½ avocado or 3 tbsp plain yogurt and top your salad with the fish and homemade salad dressing or just olive oil and vinegar. Add sprouts and fermented vegetables. If you have them, add some salad greens plus your salad toppings (the ones you prepped on the weekend). Or top with two hard-boiled eggs (2 cups of greens + 1 cup of salad toppings = 2 cup veg serving) I keep cans of wild-caught tuna and salmon and a bottle of olive oil at work so that I can always have some nourishing food even when my week is hectic.
Sauteed Kale
This is an “old standby.” Saute ½ onion in 2 tbsp. coconut oil or ghee on medium heat, until onion is translucent. Add torn, washed kale (1 bunch or 2-3 cups) and cook until the kale softens. Season with Bragg’s Liquid Aminos and a healthy topping of nutritional yeast. Or season with a splash of apple cider vinegar, sea salt and pepper.
Roasted Herb Mushrooms by Chef Robino
For 4 servings
Ingredient list: 4 whole fresh thyme sprigs or 1 tsp dried thyme, 3 peeled garlic cloves, 1/2 cup olive oil, sea salt to taste, 2 tbsp. stone-ground mustard, 12-14 baby bella mushrooms or 20 Cremini mushrooms.
Heat oven to 200 degrees. Put all ingredients except mustard in roasting dish or casserole dish and roast for about 90 minutes. The mushrooms will make “juice” – or stock – at the bottom of the dish. Take mushrooms out and whisk mustard into the stock to create a thicker sauce.
Serve on a bed of wilted spinach or chard greens, with veggie spiral noodles, Greek cauliflower rice, or ¼ cup of your chosen whole grain (quinoa, amaranth, buckwheat). Add your mushroom-mustard sauce to top; leftover sauce can be used for other dishes during the week. Mushrooms can also be reheated later, or served on toast as an open-faced sandwich. You can also top with raita/cucumber yogurt dressing.
Greek Cauli-Rice
Ingredients: 1 head cauliflower, 1 -2 tablespoon organic butter, coconut oil, or ghee, 1⁄2 cup diced onion, ¼ cup lemon juice, ½ red bell pepper, ½ cup grape tomatoes (sliced in half), olive oil, salt and pepper to taste. Optional: add feta cheese, capers, and sliced olives. Look at the store for pre “riced” cauliflower in a bag. Instructions
- Chop the head of cauliflower into big chunks, just small enough to fit in your food processor. (Or chop very finely, or purchase “riced cauliflower” at the grocery store)
- Chop in processor 5-10 seconds until it makes very small pieces.
- In a saute pan, heat butter or coconut oil and brown onion.
- Add cauliflower and all other ingredients except cherry tomatoes
- Cook to desired texture (5-7 minutes for cauliflower, depends on what you add).
- Add tomatoes at the end, depending on how soft you want them to be.
- Serve immediately as a bed of “rice,” drizzled with olive oil.
1 head of cauliflower will make about 8 servings, and can be reheated later.
You can also season for other flavors:
Curry: Add 1 tsp. each curry powder, cumin, fennel, fresh grated ginger, fresh or dried turmeric, and cilantro and lime juice to taste.
Fried Rice: Any combination of sautéed veggies, such as peas, carrots, snow peas, water chestnuts, 1-2 scrambled eggs, 1 Tbs. sesame seeds, grated ginger , 1-2 Tbs. organic tamari or soy sauce.
Italian: Add zucchini, 1-2 chopped cloves of garlic, 1 Tbs. dried oregano, thyme, rosemary, fresh basil, fresh or sundried tomatoes.
Vegan Lasagna with Greens* and Cashew Garlic Sauce (see sauces)
9 whole wheat lasagna noodles (pre cooked)
1 15 oz can navy beans
6 tbsp hemp hearts
1 tbsp coconut oil
2 cups thinly sliced leeks
2 cups finely chopped zucchini
6 cups finely chopped, packed greens (spinach, kale, chard, whatever you have)
marinara sauce (can be from a jar, but read the label!)
- Preheat oven to 350.
Mash beans with hemp hearts in a bowl with a potato masher or wooden mallet. - Heat oil and saute leeks 1 minute. Add zucchini, salt and pepper to taste and cook 3 minutes. Add greens and cook 2-3 more minutes.
- Make sauce per recipe
- Spread marinara on bottom of 12X9 casserole dish. Place noodles side by side to fill pan. Then layer veggies, beans, and cashew sauce, and keep repeating until you run out of room. Top with marinara and cashew sauce.
- Cover with foil and bake for 30 minutes. Then bake 20 minutes without foil.
- Keeps up to 5 days*Adapted from Clean Eating Magazine
Roasted Eggplant with Feta and Honey
Slice whole eggplant in ¼ inch rounds. Coat baking dish/cookie sheet with butter or coconut oil and lay eggplant rounds flat on the sheet. Bake for about 20 minutes at 400 degrees. Remove and top with crumbled feta cheese and cook for 5 more minutes. Drizzle with olive oil and honey and serve with salad, cooked beans or fish/chicken.
Lemon-Herb Fish
Line a broiler pan with foil and place mackerel, halibut or salmon fillets on the rack that sits in the broiler pan. In a bowl combine 2 tbsp lemon juice, 2 tbsp each parsley and dill, ¼ tsp salt, pepper to taste. Baste fish with the lemon mixture. Broil 4” from heat element, about 10 minutes per inch of thickness of the fish. Check every few minutes and add more lemon-herb mix. Serve with Cauli-rice or 1/2 cup of your chosen whole grain and Raita Yogurt Sauce.
Zoodle (Zucchini Noodles) and Shrimp or Tempeh Scampi.
Create the zoodles using 2 zucchini and a spiralizer. Heat organic butter, ghee or coconut oil on medium heat in saute pan. Add 1 tablespoon garlic, 1/4 tablespoon crushed red pepper and cook for 1 minute. Add 1 pound shelled, deveined shrimp and cook about 3 minutes or until shrimp are pink on all sides. Season with salt and pepper to taste. Transfer shrimp to a bowl, leaving liquid in the pan. Saute zoodles for 2 minutes with 2 tablespoons lemon juice. Add shrimp back to pan and mix together, topping with fresh herbs and/or your basil pesto. From VeggiePasta.com (You can also serve with your leftover quinoa) Substitute steamed and sautéed tempeh for shrimp for a vegetarian option.
10 Minute Wild Salmon Burgers
Makes 2 patties. Mix in bowl – 1 can wild -caught salmon, 1 beaten egg, ¼ cup flax and/or chia seeds, 1.5 tsp. Dijon mustard, 2 chopped scallions/green onions, salt, black pepper and dill to taste. Form into patties. Warm organic ghee or butter on the skillet and cook each burger 3-5 minutes per side or until browned. (Can be made without egg by mixing ½ of the salmon with the rest of the ingredients in the blender, then mix with the rest of the salmon.) Serve with Rainbow Beets.
Steamed Rainbow Beets
Scrub and chop 3 -4 beets. Steam for 25 -30 minutes or until soft. Remove from heat and rinse with cold water and let cool.
Cauliflower Pizza (adapted from Clean Eating Magazine)
“Rice” 1 cauliflower or buy the packaged cauli-rice. Steam about 10 minutes, then drain over colander lined with a paper towel or cheesecloth. Let cool to room temperature and press as much water out as you can.
When cooled, mix with 2 whole eggs, ½ cup organic mozzarella, ½ cup organic parmesan, oregano, basil, pepper to taste. Spread mixture about ¼ inch thick on pizza or cookie sheet lined with parchment or greased with organic coconut oil. Bake at 425 for 30 minutes.
While cauli-crust is baking, steam or saute any pizza toppings and prepare the kale pesto or open a jar of organic tomato/spaghetti sauce. When crust is golden brown, top with pesto or sauce and your desired toppings. Add more cheese to taste and bake 10-15 minutes.
Eggplant Parmesan (adapted from Wellnessmama.com)
Ingredients: 1 large eggplant or 2 small
2 cups – combination of almond flour, ground flax seed, and chia seeds
garlic, salt, pepper, basil, oregano, and other Italian seasonings
3-4 eggs
1 jar of organic pasta sauce
organic Parmesan and Mozzarella cheese (about 1.5 cups)
About an hour before preparing, slice eggplants ¼ inch thick and place in colander. Sprinkle with salt so the eggplant “sweats” out its bitterness.
Meanwhile, preheat oven to 350 F. Beat eggs in a bowl. On a plate mix your almond flour, flax seeds and chia seeds. Melt organic butter or coconut oil in saute pan.
Rinse off the eggplant and pat dry. Then put each slice first in the egg, then the flour mixture to bread it. Cook in saute pan. You can cook several at one time, about 3-4 minutes per side. When browned, place in casserole dish.
Top the eggplant slices with pasta sauce and cheese and bake about 20-30 minutes, or until the eggplants are soft when you pierce them with a fork. Serve on top of spaghetti squash or zucchini noodles.
Quinoa-Stuffed Cabbage Rolls*
Ingredients: 1 large cabbage, 2 tbsp organic ghee or coconut oil, 1/2 yellow onion, 1 carrot, 1 stalk celery, 2 cups crimini mushrooms, 1 tsp caraway seeds, 2 tbsp yellow miso, 2 tbsp ground flaxseed, 1/2 tsp ground black pepper, 1/2 cup finely chopped walnuts, 3 cups cooked quinoa, 1/4 cup feta or soft cheese (optional), 2 tbsp finely chopped chives, 1.5 cups marinara sauce.
1) Submerge cabbage in boiling water 3-4 minutes . Drain and remove 8-10 outer leaves.
2) Saute onion, carrot and celery in oil/ghee 5 minutes. Add mushrooms and cook for 3 minutes. Remove from heat and put in food processor. Add miso, flaxseeds, pepper and walnuts. Transfer to bowl and mix with quinoa and cheese.
3) Place cabbage leaf on flat surface. Pack 1/2 cup of quinoa mixture near the stem and fold sides, then roll.
4) Pour 1/2 of marinara in saute pan and place cabbage rolls, fold down. Drizzle with remaining marinara and heat 10 minutes on low, covered. Serve topped with chives
(I used cashew garlic sauce instead of marinara)
*Adapted from Clean Eating Magazine, September 2017
Spaghetti Squash
Cut squash in half and scoop out seeds. Bake for 45-60 minutes, cut side up. When cooked, scrape out the “spaghetti” strands and serve with olive oil, salt, pepper and any pasta sauce you desire.
Sauces and Dressings!
Chef Robino’s Basic Salad Dressing
Make salad dressing in blender: 1 cup olive oil + ½ cup apple cider vinegar + 1 tbsp Dijon mustard + 1 garlic clove + salt and pepper. Store in fridge and take some of it to work. Use this to top not only salads, but also steamed or grilled vegetables, pastas, and meats.
Robino’s S.O.S.
Raita (Cucumber/Yogurt Dressing) to use on any of this week’s recipes
Includes PROBIOTIC
Put one grated peeled English cucumber* in a bowl and toss in a pinch of salt. Next mix in 2 tsp. Dried mint, 1 tsp. ground cumin, and a pinch of paprika. Then stir in 1/2 cup plain organic Greek yogurt**. Use on top of any of this week’s dishes. It will keep a week in the refrigerator.
To repurpose this dressing for topping salads, simply blend in blender with 1-2 tbsp. olive oil, 1-2 tbsp. lemon juice, 1 clove of garlic or 1 tsp. garlic powder, 1 tsp. onion powder, and sprinkling of crushed red pepper. Add an avocado to make green goddess dressing!
*If you don’t have an English cucumber, try for a small young cucumber, and take the seeds out.
**It’s important to use Greek yogurt or a yogurt from a Middle-eastern store in your area because cucumber will make regular yogurt too watery. If you don’t have this kind of yogurt, you can strain regular yogurt through a cheesecloth. Just line a strainer with cheesecloth, put the yogurt in, and keep a bowl underneath to catch the extra water.
Cashew Basil Pesto
If you have time, soak 1 cup cashews overnight in water, rinse and drain. If not, just use raw cashews. They are soft enough to blend easily. Blend in blender – cashews with 2 handfuls of fresh basil, 2 garlic cloves, ¼ cup lemon juice. Leave the top on the blender but remove the piece that allows you pour in liquids. Drizzle olive oil through the hole until it’s completely mashed up. Now add sea salt to taste and pulse a few more times. For non-dairy, serve as is. Traditional pesto would include a few tablespoons of pecorino romano cheese.
Pesto is easy to make, and you can substitute almost anything green (kale, spinach) for the basil, and almost any nut or seed (sunflower, macadamia, walnuts, almonds, pine nuts or pistachios) for the protein.
Avocado Yogurt Dressing
Mix in blender: 1 cup water, 1 cup kefir or yogurt (yogurt will make dressing much thicker) , 1 avocado, ½ green bell pepper, ½ cucumber, 2 scallions, 1 garlic clove, ½ jalapeno or to taste, juice of ½ lime, ½ tsp salt, 2 tbsp. olive oil. This will also make enough dressing for you to use on other veggies or fish for a couple of days before avocado browns. You can also use this to mix with a can of tuna fish.
Sesame Miso Dip (Miso is a probiotic food)
Whisk in bowl 3 tbsp. tahini (sesame seed paste) with ¼ cup unseasoned rice vinegar and 2 tbsp. Organic miso paste. This will make enough spread that you use it to dip vegetables or add to other sauces/toppings during the week. Serve on the salmon burgers or other meals this week.
Garlic Cashew Sauce
If you have time, soak cashews (then rinse) for 1-8 hours before using to remove phytic acid. They will blend fine if you don’t soak them, though.
In blender, blend 3 cups water, 1 + 1/3 cup cashews, 1/4 cup nutritional yeast, 1 tsp salt, 2 tbsp coconut oil, 1 tbsp garlic powder, 2 tbsp arrowroot powder – until smooth. Now heat in saucepan on medium-low, stirring. When it bubbles, reduce heat to low and whisk for 4-5 minutes until it thickens.
This is delicious on steamed broccoli.
Orange Vinaigrette
Whisk together 1 tbsp. Orange zest + ¼ cup orange juice, ¼ cup apple cider vinegar, 2 tbsp olive oil, 1 tbsp. Dijon mustard, ¼ tsp sea salt and pepper.
Creamy Honey Mustard Dressing*
Mix in blender or with hand-held stick blender:
- 1 whole egg – organic or pasture raised
- 1/2 tsp fine grain sea salt
- 1/4 cup + 2 tbsp brown mustard (it’s ok to use plain mustard – read the label!)
- 2 level tbsp raw honey – if you want it sweeter you can always add more at the end
- 2 tbsp fresh squeezed lemon juice
- 2/3 cup olive oil This recipe makes a thick dressing which could be used as a dip. For a thinner consistency, add 1/4 to 1/2 cup plain unsweetened almond milk.
*adapted from recipe at paleorunningmomma.com
BONUS:
Low Sugar Treats
The Basic Quickie!
Almond Butter on Dark Chocolate (at least 70%, the darker the better)
Overnight Chia Seed Pudding
Whisk in bowl to make 4 servings: 1.5 cups Unsweetened almond milk, 1/3 cup chia seeds, ¼ Cup Unsweetened cocoa powder, 2 tbsp. honey or maple syrup, ½ tsp. cinnamon, ¼ tsp salt, ½ tsp vanilla extract. (from Minimalistbaker.com). Chill in fridge overnight and serve topped with fruit or nuts.
Chocolate “Pudding”
Process in blender: 2 avocados, 1/3 cup unsweetened cocoa powder, ½ cup full fat coconut milk, 3 tbsp. honey, 1.5 tsp vanilla extract, pinch sea salt. Store in fridge.
Coconut Berry “Nice Cream”
Blend one can full fat coconut milk with one 10-12 oz bag frozen berries. Eat immediately or store in freezer.
Baked Fruit Yum
Cut apples or pears in half and cut out the core. Fill the core hollow with raisins and finely chopped nuts such as walnuts, cashews or pecans. Bake at 400 degrees until fruit is tender. Serve by themselves or topped with yogurt.
10 Easy Healthy Snacks
Carrots, celery, bell peppers, cucumbers, cherry tomatoes – any and all veggies that can be prewashed, chopped, and bagged. Buy them pre-washed in the store or wash, chop and store in baggies ahead of time. Eat as many vegetables as you want! Dip in nut butter/hummus.
1-2 Hard-boiled eggs
1 cup miso soup – Buy organic miso paste in produce section, follow instructions to mix with hot water. Don’t use boiling water or it kills the good probiotic bacteria. It’s ready instantly and a great nourishing/comforting hot broth (instead of coffee and cookies).
½ avocado with lemon juice and a little salt on top, eat with spoon.
Any piece of fruit (combine with protein or fat to keep you full longer)
1/4 cup of raw or dry-roasted nuts or 2 tbsp. nut butter without sugar (almond butter, cashew butter)
5-10 Olives is a very satisfying snack (You won’t need to eat many, depends how big they are.)
Organic cheese (The size of four dice, or the size of your thumb)
½ to 1 cup organic whole fat cottage cheese or whole fat yogurt, top with fruit, ground flax, chia, or nuts
Dessert snack – mix can of coconut milk in blender with bag of frozen fruit, makes an amazing ice cream substitute. Share with friends (makes about 4 helpings) or put leftovers in freezer for another time.