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
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Ingredients:
3 Medium Zucchini
2 tbsp olive oil plus extra for greasing pan
1 tsp black pepper
1/3 cup grated parmesan cheese
Directions:
Slice 3 medium zucchinis in the size and shape of french fries. Put into a large bowl and toss with 2 Tbsp olive oil, 1 tsp black pepper and 1/3 cup grated parmesan cheese. Gently toss. Preheat oven to 425°. Lightly grease large baking pan. Lay zucchini in a single layer. Cook for approx. 25 minutes or until golden brown.
Serves 6
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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:
5 - 6 cups of Brussels sprouts (quartered)
2 tablespoons unmelted coconut oil
1 cup of halved grapes
1 -2 tablespoons of Balsamic vinegar or glaze
1/2 cup of crumbled goat cheese
DIRECTIONS:
Pre-heat oven to 425. Cut up the Brussels sprouts into quarters and mix with coconut oil. Cook the sprouts for about 3 minutes until the coconut oil melts. Then take the Brussels sprouts out and stir them around in the cocount oil, and cook for another 15 - 20 minutes until brown. Take the Brussels sprouts out of the oven again and mix in the grapes and Balsamic vinegar or glaze. Cook for about another 10 minutes, take out out and let cool. Then crumble the goat cheese into the sprouts and enjoy!
Serves: 5 - 6
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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 tblsp coconut oil
2eggs
1/3 cup milk reg or non dairy
1 tsp cinnamon
2 tblsp orange juice
4 slices organic bread or gluten free bread
1 tsp vanilla
4 tblsp plain yogurt
1 cup strawberries, stems removed and sliced
Directions:
Put 1/2 of oil in a pan and meet over med. heat. in a large flat bowl. mix together, eggs, milk, cinnamon and orange juice. Place bread into egg mixture, flip and then place in pan. Do this with another piece of bread. Cook until browned on each side. Set aside and keep warm. Add removing oil into pan and melt. Put remaining 2 pieces of bread into egg mixture and put in pan and brown on both sides. Remove from pan and keep warm. In small saucepan place strawberries and cook covered until soft and juices are released. Add vanilla and yogurt and stir. Continue heating over low heat until warmed. Place french toast on 4 plates and top with strawberry and yogurt.
Serves 4
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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
1 Medium Eggplant Sliced about 1/2" Thick (about 12 slices)
2 - 3 Tblsp Olive Oil
4 Tomatoes Sliced (12 slices or same number of eggplant sliced)
12 Sliced of Fresh Mozzarella about 2" square (substitute rice
cheese if dairy free)
24 Basil Leaves
2 Tblsp of Balsamic Glaze (or Balsamic Vinegar)
DIRECTIONS
Rub both sides of eggplant slices with olive oil. Cook covered over medium heat until eggplant is soft and browned. Place eggplant on cookie sheet and top each slice with a tomato slice. Place under broiler until tomato is just softened. Place cheese on top of tomato and broil until melted. Drizzle balsamic glaze or balsamic vinegar over cheese and top with fresh basil.
Serves about 12
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:
Add yogurt, mustard, hot sauce, vinegar, and a splash of water to a bowl and stir. Add slaw mix and green onions. Stir well. Add salt and pepper to taste.
Serves: 4
Ingredients:
Directions:
You can melt chocolate in the microwave or on the stove. Important - take away from heat or out of microwave before the chocolate is completely melted to avoid a burnt taste. Stir the chocolate while it continues to melt. Wash and completely dry the strawberries before dipping them halfway into melted dark chocolate. Next blend some chopped pecans setting them aside. Now cut a banana into thirds, then in half long ways. Dip one side of the banana into the chocolate and then coat with pecans. Place strawberries and bananas into the fridge until chocolate has hardened.
Serves: 4 - 5
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:
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:
Pour broth into pot and turn to med/high health. Add broccoli, diced potatoes, onions. Cover and simmer for about 30 min. or until vegetables are very soft. Then add 2/3 cup milk and 1/2 cup yogurt. Pour into blend and blend until smooth. Add crushed pepper, salt and pepper to taste.
Serves: 4-6
