Ingredients
• 1⁄2 frozen banana
• 5 frozen strawberries
• 1⁄2 cup frozen blueberries
• 1 cup 100% juice or water
• 1⁄2 cup plain yogurt (for DF use coconut milk or DF yogurt)
Directions
Put all ingredients in blender and blend until smooth (if too thick add more water or juice)
Makes 1 smoothie
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Ingredients
12 oz. Cashew or Almond Milk**
1 Tsp. Honey
1/2 Tsp. Vanilla
1/2 Tsp. Cinnamon
1/4 Tsp. Ground Nutmeg
DIRECTIONS:
Mix all ingredients and warm in pan over stove or even better warm with milk steamer if possible. When milk is warm stir well, sprinkle with additional ground nutmeg and enjoy!
** I really like the cashew milk because it is a bit creamier than almond milk. Regular cow's milk can be used too. If you use cashew milk you will get 65% of your recommended calcium in this one drink!!
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Ingredients
1/2 cup frozen pineapple chunks
1/2 frozen banana
1 cup orange juice
1/4 coconut milk
Directions
Place all ingredients in blender and blend until smooth. For thinner smoothie slowly add additional water.
Makes 1 smoothie
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Ingredients
1/2 Cup 100% Orange Juice
1/2 Cup Coconut Water (regular water works too)
1/2 Frozen Avocado (can also use 1/2 banana)
5 Large Frozen Strawberries
2 Cups Fresh Spinach
Directions
Put all ingredients in blender and blend until smooth. If the smoothie is too thick, thin with additional water.
Makes 1 – 2 smoothies
click here to print these yummy salad dressing recipes
Avocado Lime Dressing: 1 ripe avocado, juice from 1 small lime, 1/3 cup olive oil, 2 tbsp apple cider vinegar. Put all ingredients in blander and puree until smooth.
Blue Cheese: 1/4 cup crumbled blue cheese, 1 cup plain yogurt, crushed black pepper, milk (enough to bring the dressing to your desired consistency). Put all into a food processor and blend until smooth. Add additional blue cheese crumbles and serve. (Not DF)
Balsamic: 1/3 cup balsamic vinegar, 1/3 cup olive oil, 1/8 cup water, 1 large garlic clove (peeled), 1 tsp dried basil, salt and pepper, blend or stir all ingredients together and serve
Fresh Herb: 1/3 cup apple cider vinegar, 1/3 cup olive oil, 1 large clove garlic (peeled) 1/2 cup fresh basil, 1/2 cup fresh parsley. Blend until smooth
Ranch: 1 cup plain yogurt, 1/3 cup milk, 2 garlic cloves, blend in food processor. Stir in 1 tsp. dried dill, 1/2 tsp drid oregano, crushed black pepper. (Not DF)
Creamy Salsa: 1/2 cup salsa, 1/2 cup cottage cheese or yogurt and 1 tsp cumin Blend together. Add milk if too thick. For Dairy free use 3/4 cup salsa, 1/2 cup dairy free milk and 1 tsp cumin)
Creamy BBQ: 1/3 cup BBQ sauce (check the sugar content because many brands have loads of sugar) 1 cup plain yogurt, 1/4 cup milk. Blend (check BBQ sauce to be sure it's gluten-free if you are sensitive to gluten. Not DF)
Parmesan & Black Pepper: 1 cup plain yogurt, 1/2 cup grated parmesan, 1/3 cup milk, 1 tsp course ground black pepper. Blend or stirtogether. (Not DF)
Asian: 1 Tblsp Honey, 2 Tsp Soy Sauce or Liquid Amino Acids, 1 Tblsp Sesame Oil, 1 Tblsp Olive Oil, 1/4 Cup Rice Wine Vinegar, 1 Tsp Grated Ginger. Blend all ingredients together.
Feta: 2 tblsp. white wine vinegar, 1 clove garlic, 1 tsp dijon mustard, 1/4 cup olive oil, 1/4 cup feta cheese, 2 tsp. fresh thyme. Blend all ingredients together. (Not DF)
DF = Dairy Free
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INGREDIENTS
12 Small Cucumbers
1.5 Cups Apple Cider Vinegar
1.5 Cups Water
2 Tsp. Crushed Red Pepper
1 Tblsp. Dried Dill
1 Tblsp. Kosher Salt
6 Garlic Cloves
DIRECTIONS
Wash cucumbers and cut pickles in slices or spears. Put cucumbers in glass jars (I used 3 smaller jars but can use larger jars too). Combine remaining ingredients in a small pot and cook over high eat until it reaches a full boil. Pour liquid, spices and garlic over the cucumbers. Close jars and let them sit until they reach room temperature. Place in refrigerator. Ready to eat in 24 hours but 48 hours is even better.
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INGREDIENTS
1.5 cups of red lentils
1 large sweet potato, peeled and diced into small piece
1 large onion, diced
1 lb spicy Italian sausage links or ground (omit for Veg. option)
1 Tbsp Curry Powder (more or less depending on your taste)
1 cup packed fresh basil leaves (This Basil is best)
1 cup (approximately) Vegetable, chicken or Beef Broth
1/2 cup milk (cashew, almond, coconut or reg)
Salt and pepper to taste
Home made Croutons (Dice bread, toss in olive oil and cook in
pan until crisp. I made mine from gluten free bread chunks)
Directions
Put 6 cups water in large pot and bring to a low boil. Add lentils and stir. Add sweet potatoes, onion and garlic. Turn heat to low and cover. In a separate pan cook Italian sausage and add cooked meat to pot. Cover and cook for 25 minutes or until lentils and potatoes are soft. Add broth, milk, curry powder and basil, stir and cook additional 5 minutes.
Optional - top with croutons. Servings: 6
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Vegetables
2 red bell peppers, diced
2 yellow squash, diced
2 zucchini, diced
2 Japanese eggplant, diced
12 mushrooms, cut in half
1 bunch asparagus, cut off bottom 1/4 and discard and cut
remaining stems in 2" pieces
2 onions, diced
Marinade
1/3 cup olive oil
1/4 Cup Balsamic Vinegar
Salt and freshly ground black pepper
3 tablespoons balsamic vinegar
5 garlic cloves, minced
DIRECTIONS:
My favorite way to eat vegetables is to grill them. I dice up my favorite ones, put them in a ziplock bag. I add the marinade, seal the bag and shake. Ideally, they marinate for at least an hour. With the grill on med/high we add them to our grill basket and cook until they are just softened and charred. When I make them I make extra so I can add them on top of salads, put them over pasta or rice, mix them into my scrambled eggs or I love to make a grilled veggie wrap with a whole wheat tortilla and grilled vegetables. (if you don't have a grill basket leave the vegetables in larger pieces and place directly on the grill)
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INGREDIENTS:
3 cloves of garlic
2 chicken breasts
1 can of great white northern beans
1 lemon
1 teaspoon dried rosemary
olive oil
salt and pepper
DIRECTIONS:
Grill or cook 2 chicken breasts. Roast 3 cloves of garlic in a pan with olive oil or in the oven until slightly brown. Once roasted, add garlic into a ninja or a blender with a 14 oz can of drained, great white northern beans. Squeeze in about 1 - 2 tablespoons of fresh lemon juice into the ninja or blender, and then blend up until ingredients are mixed well. Put white bean, garlic mash onto a plate and then put grilled chicken over mash. Sprinkle about 1 teaspoon of dried rosemary over the top of the chicken along with 1 teaspoon of olive oil. Add some salt and pepper to taste, and you're ready to eat!
Serves: 2
INGREDIENTS:
4 cups of cut up grilled chicken
1 tablespoon sesame oil
8 oz of sliced mushrooms (about 2 cups)
4 cups of chopped Bok Choy
1/2 cup of Organic vegetable broth
1/2 cup or 1 small can of water chestnuts
SAUCE:
1/4 cup of Liquid Aminos or Soy Sauce
1 to 1.5 tablespoons of Sriracha Hot Sauce
1 teaspoon Sesame seeds
1/2 cup fresh Basil (garnish)
DIRECTIONS:
Turn on stove top to medium high. Put 1 tablespoon of sesame oil into a wok or large pan. Add in the chopped Bok choy, the mushrooms and the vegetable broth. Cook everything together until the mushrooms and bok choy start to get soft. For the stir fry sauce, simply mix the liquid aminos, sriracha sauce and sesame seeds together. Then add this sauce into your wok and mix stir fry and sauce together and cook on medium low for another 5 minutes. Serve with some fresh, chopped basil on top!
Serves: 5 - 6
Ingredients:
1/2 cup thinly sliced Japanese Eggplant
2 Green onions - cut into bite sized pieces
1 Cup Snow Peas (i like to pluck the outside thread off)
1/2 pound fresh scallops ( I prefer sea scallops over bay scallops
for this recipe)
1 tblsp frozen orange juice concentrate
1 tbsp soy sauce or Braggs liquid aminos
1 tsp Sriracha Sauce (more if you like it spicy)
1 tsp pealed and minced ginger
2 tbsp sesame oil
Directions:
Put sesame oil in pan, add eggplant and cover with lid. cook over med high heater 4 min, flip eggplant and cook over med. heat for 3 min. Add green onion and cook covered for 3 min. Add snow peas and cook uncovered for 2 min. Stir occasionally.
Divide vegetables and put onto 2 plates.
In the same pan add scallops. Cook, uncovered for about 3 min (depends on size of scallops). Flip scallops, add ginger and cook for additional 2 min. Add OJ concentrate, soy sauce and Sriracha Sauce. Stir until scallops are covered and OJ concentrate is dissolved.
Spoon scallops and sauce over vegetables. Sprinkle with sesame seeds and serve immediately
Serves 2
Lunch: Day 2
Ingredients:
Directions:
Mash sweet potato until smooth. Add eggs and bread crumbs and stir. Season with salt and pepper. Gently stir in black beans. Pour oil into pan and heat over med./high heat. Make sweet potato mixture into patties and gently place in the hot pan. Cook until browned on each side. Serve open faced on slice of bread of half a bun or better yet use grilled red peppers in place of bread. Top patty with slaw and serve.
Serves: 4
Breakfast: Day 2
Ingredients:
Directions:
Preheat oven to 325 degrees. Heat pan and add 1 tbsp. olive oil and coat the bottom of the pan. Then add onions, peppers, and chicken in the pan. Crack eggs and beat them. Pour eggs over onions, peppers and chicken. Add parsley and put into preheated over. Cook for about 10-15 minutes.
Serves: 4
Ingredients:
Directions:
Blend the fruit, coconut milk, coconut water, and mint leaves into a blender and blend thoroughly. Pour into mold and put into the freezer for 6-8 hours or overnight.
Makes 4 - 6 popsicles
Ingredients:
Directions:
Preheat oven to 375°. Mash the over ripened bananas until fairly smooth. Add the oats and dark chocolate chips. Mix well. Roll up the cookie dough into small balls and place onto a non-stick pan and cook in the oven for 10-15 minutes.
Makes 8 - 10 cookies
Ingredients:
Directions:
Preheat oven to 375°. Add sliced fruit into a dish and set aside. Melt coconut oil. Add oats and pecans to blender and lightly chop. Add oats and pecans to melted coconut oil. Add vanilla, syrup and flaxseeds and stir. Sprinkle fruit with cinnamon. Put the mix into the dish with the fruit heating the dish in a preheated 375 degree oven for 40-45 minutes.
Serves: 6 - 8
Ingredients:
Directions:
Put oil in a pot and cook on med/high heat until oil melts. Add ginger and garlic. Add red curry paste and stir well. Add mushrooms, snap pea, onions, broth and coconut milk. Cover and cook for 5 min. Add cooked chicken and cook an additional 5 min. If you are using raw chicken cut into small pieces and add just after the garlic and cook throughout before adding curry. Garnish with fresh basil.
Serves: 4-6
Ingredients:
Directions:
Put oil in a pan. Turn to med/high heat. Add onion, garlic and sausage. Cook for about 10 min. Add beans, broth, kale, salt and pepper. Cover and cook an additional 5 min.
Serves: 4-6
Ingredients:
Directions:
Put all ingredients into a large pot and cook until hot. If using fresh vegetables and not frozen then cover and cook over med/low heat for about 20 min. or until vegetables are soft.
Serves: 4
Ingredients:
Directions:
Preheat oven to 400°. Coat pork with mustard and then sprinkle pepper over pork. Cook for approximately 25-30 min. Best to take it out just a bit before it’s done and then let it rest for about 5 min. before slicing.
Serves: 8
