BROCCOLI LEMON DETOX SOUP (vegan, no fat)
This soup is an easy side dish that you can add to any meal to boost your fiber, potassium, and vitamin c intake. It’s super rich in sulfur compounds that stimulate glutathione production in the body, making it a great detox soup for the spring. Broccoli is also a great source of DIM- a compound that clears excess estrogen from the body, in turn balancing the hormones. I love keeping soups like this in the fridge for maintaining my overall health and wellness!
INGREDIENTS:
3 pounds broccoli, rinsed, tough ends trimmed, cut into florets
1 small onion, chopped
1 inch chunk ginger, peeled and sliced
4 cloves garlic, peeled
4 stalks celery, roughly chopped
4 cups filtered water
1-2 teaspoons sea salt (add after cooking)
Juice of one lemon (add after cooking)
DIRECTIONS:
Place all ingredients except lemon juice and salt in a large stockpot with a lid. Bring to a boil then reduce heat, cover, and let simmer for about 15 minutes, or until the broccoli is fork tender and falls apart easily.
Allow to cool for a bit and then transfer to a high speed blender. I use my Vitamix to get a smooth and creamy consistency. I don’t recommend using a hand blender for this
Blend on high until completely smooth. Add one teaspoon of salt and the juice of one lemon and taste. Add more salt if desired, and add more water to reach your preferred consistency.
Allow to cool before storing in the fridge. This makes 2-3 large mason jars of soup, depending on how much water you add.
I made this soup free of added fat and cooking oils to keep it super light and fresh. If you would like a deeper, richer flavor, you could sauté the onion in a tablespoon of olive oil until caramelized, then add the ginger and garlic and sauté for a minute until fragrant. Add the remaining ingredients and follow the recipe as written. For a bisque-like soup, add a cup of full fat coconut milk at the end. However you choose to enjoy it, you’re getting a healthy, delicious soup!
DETOX FRIENDLY CURRIED CHICKEN DUMPLINGS (gluten free, dairy free, egg free)
My bestie recently moved to Bali where she has been learning how to make local delicacies, including spiced chicken steamed in banana leaves. I was nearing the end of my liver detox when I got inspired to make a version of my own and wanted to create something that could be enjoyed while still supporting my cleanse. Instead of banana leaves I opted for collard greens tucked into a brown rice wrapper, which holds everything together nicely and creates a very satisfying gluten-free dumpling experience. If you’ve never used brown rice wrappers before, don’t be intimidated! You’ll get the hang of it after a couple of tries. To make these dumplings grain free, use a whole collard green to wrap the filling and omit the rice wrapper. If you are making these outside of a cleanse, I recommend using ground chicken thighs for a more flavorful experience, though they are delicious either way!
INGREDIENTS
Filling:
1 lb organic ground chicken breast
1/4 c finely chopped white or red onion
1/2 c finely chopped red cabbage
2 tbsp finely chopped green onion
1/4 c chopped cilantro (gently packed)
1 tbsp finely chopped dill
2 tsp finely chopped Thai basil
2 tsp crushed ginger
2 tsp crushed garlic
1 tsp finely minced jalapeño (remove seeds and pith to reduce heat)
zest of one lemon
1 tbsp lemon juice
2 tsp curry powder
3 tbsp coconut aminos
1 tsp fine sea salt or Himalayan pink salt
1/8 tsp cayenne (optional)
Collard greens
Brown rice wrappers
Steamer basket and a pot with a tight fitting lid
Parchment paper (if using rice wrappers)
Mix all of the filling ingredients together in a medium sized mixing bowl and set aside.
Wash the collard green leaves and pat dry. Use a knife to cut down the middle of the leaf, removing the tough rib (one cut on each side of the rib). Cut each half in half again, horizontally, so that you have a square. If the leaves are small you can leave each half whole. You’ll use one piece of collard green for each dumpling.
Prepare your steamer basket by cutting pieces of parchment paper to line the bottom of the basket so that the dumplings don’t stick (if using rice wrappers).
While you are wrapping the dumplings, boil a few inches of water in a pot that fits your steamer basket so that it’s ready to go when you’re ready to steam the dumplings.
To wrap the dumplings:
Place a large piece of parchment paper on your kitchen counter for assembling the dumplings.
Dip one rice paper wrapper in a large bowl of warm water for 10-15 seconds until it’s just pliable.
Remove from the water and let any excess water drip off.
Place the wrapper flat on the parchment.
Put a piece of collard green in the middle of the rice wrapper.
Place 2 tablespoons of filling in the middle of the piece of collard green.
Wrap up the dumpling by folding each side into the middle and over the filling. You want the dumplings to be snug, but don’t pull so tight that you tear the wrapper. If you do, don’t despair! Just use another wrapper until you get the hang of it.
Place the wrapped dumplings in the steamer basket lined with parchment paper, taking care that they don’t touch (they’ll stick together).
Place the steamer basket in the prepared pot, cover tightly and steam for 5-6 minutes.
Remove basket from the pot and allow to cool for 5 minutes before handling the dumplings.
Enjoy!
Immune Boosting Pineapple Salsa (vegan, paleo)
Since many of us are stuck at home, feeling kinda stressed, eating ALL of the snacks and wanting to keep our immune systems strong I thought I would make up a little recipe to solve all the problems. It features pineapple, red bell pepper, cilantro, garlic, ginger, onion and lime- all super powerful foods for boosting immunity and keeping digestion strong. Swipe through to the last slide for more info on the health benefits of each ingredient. This salsa is perfect on fish, shrimp, with black beans & rice, with organic tortilla chips and on top of grilled veggies. It’s also great straight from the spoon. It’s super fresh, slightly sweet, a little tart and has a kick from the fresh ginger and garlic. You could add fresh jalapeño and/or diced mango for a yummy variation. If you make it please let me know how it turns out!
Happy quarantine snacking, friends!
INGREDIENTS
1 1/2 cups finely diced fresh pineapple
1/4 cup finely diced red bell pepper
1/4 c chopped cilantro
2 cloves garlic, minced
3 tbsp finely diced red onion
1-2 tsp crushed fresh ginger
Zest of one lime
Juice of one lime
1/4 tsp salt
DIRECTIONS
Cut the pineapple by first removing the outer skin then cut around the tough inner core so that you’re left with the best part of the fruit.
Finely dice the pineapple into 1/4 inch pieces.
Finely dice the red bell pepper. Tip: First cut it into very thin strips then cut it again on the horizontal so that you end up with a tiny dice.
Do the same for the red onion.
Finish prepping the rest of the ingredients then place everything in a bowl and mix well. I recommend starting with 1 teaspoon of ginger because 2 is pretty potent (and spicy!).
Time to enjoy! This goes great with fish and shrimp, chicken sausage, black beans and rice, and of course organic tortilla chips. I put mine on top of roasted zucchini slabs and it was delish. You could also scoop it with romaine hearts or endive leaves.
Sunbutter Truffles (vegan, gluten free)
I made up this recipe last week after coming home from the store with fresh jars of sunbutter and coconut butter and they’ve been such a hit in my house! These little gems are super nutrient dense- full of healthy fats, fiber and protein and just one satisfies any sweet tooth. They pack well and make an easy, blood-sugar balancing snack for when you’re on the go. They are chocolatey and not too sweet and I send them to school with my boys for a healthy morning snack. So far they love them- kid approved! The recipe is super easy- just mix everything together and form into balls. I roll mine in shredded coconut, but you could try chopped nuts or crispy quinoa for a fun variation. Peanut butter and almond butter would make great substitutions as well. Enjoy!
INGREDIENTS:
1/2 cup unsweetened sunbutter (sunflower seed butter- I like the Once Again Brand)
1/3 cup coconut butter (also called coconut manna- be sure to stir it well before measuring. I like Nutiva or Artisana brands).
3 tbsp raw honey or maple syrup
3 tbsp unsweetened cocoa powder
1 tbsp coconut flour
1 tsp ground cinnamon
1/8 tsp fine sea salt, Celtic salt or Himalayan pink salt
1 tbsp pure vanilla extract
1/4 cup chopped dark chocolate (use 60% or above)
1 cup shredded unsweetened coconut for coating
DIRECTIONS:
Place all ingredients into a mixing bowl EXCEPT dark chocolate and shredded coconut. Stir until well combined.
Add dark chocolate and stir until incorporated.
Roll into small balls (about a heaping teaspoon of dough).
Place about a cup of shredded coconut onto a plate and roll the balls into the coconut to coat evenly.
Store in an airtight container in the fridge or at room temp.
Garbanzo & Veggie Soup (vegan, gluten free)
I made up this soup recipe last month for my dear friend, Krystal, who had just given birth to her darling baby girl. Krystal eats a totally plant based diet so I wanted to make something for her that was hearty, warming and full of nutrients- exactly what a woman needs to nourish herself and strengthen her body during the precious postpartum time. I was hoping that she’d love it and hooray! She loved it. It’s herbaceous, savory and ever so slightly sweet from the sweet potatoes. The garbanzos give it a good punch of protein and all those veggies provide tons of minerals, vitamins and gut-friendly fiber. Make a big pot of this to enjoy throughout the week- it’s perfect for these cold fall and winter months!
INGREDIENTS
3 tbsp extra virgin olive oil
1 large yellow onion, diced
4-5 stalks celery, diced
5 carrots peeled and diced
5 cloves garlic, minced
1-2 tbsp grated ginger
1 medium Japanese sweet potato (white flesh) peeled and cubed
1 medium orange sweet potato peeled and cubed
4-5 cups filtered water, depending on how soupy you like your soup
2 cans organic garbanzo beans (from BPA free cans) or 2 cups dried garbanzos, soaked overnight
1 tbsp dried oregano
1 tbsp dried thyme
1 tbsp pink salt
Freshly ground black pepper to taste
1 large or 2 small bunches kale, ribs removed and leaves chopped (rinse and shake dry first)
Handful fresh parsley, chopped
DIRECTIONS
In a large stockpot or a Dutch oven (like a Le Creuset) heat olive oil over medium low heat and add onion, celery and carrot. Sauté for about 10 minutes, until translucent, then add garlic and ginger. Sauté for another couple of minutes until garlic is fragrant, being careful to not let it burn.
If you are using SOAKED garbanzos: Add them to the pot with the water, bring to a boil then reduce heat. Cover the pot and simmer for 30 minutes. Add in the rest of the ingredients EXCEPT for the kale and the fresh parsley and simmer for another 15 minutes or until the sweet potatoes are just fork tender. Make sure you don’t over cook the sweet potatoes as they will get mushy. Stir in the kale and fresh parsley at the very end and check for seasonings.
If you are using CANNED garbanzos: Rinse and drain the garbanzos then stir them in along with the water, sweet potatoes and the rest of the ingredients EXCEPT for the kale and the fresh parsley. Bring to a boil then reduce heat, cover the pot and simmer for about 15 minutes until the sweet potatoes are just fork tender. Make sure you don’t over cook the sweet potatoes as they will get mushy. Stir in the kale and fresh parsley at the very end and check for seasonings.
This soup is fantastic on its own but it’s also yummy with a garnish of toasted pepitas (pumpkin seeds) or toasted sunflower seeds.
Enjoy!
Chickpea & Carrot Curry (gluten free, vegan)
Although I strive to eat a mostly Paleo diet (no grains, legumes, dairy, or refined sugar), I don't always want to eat meat at every meal. In general beans don't completely agree with me digestion-wise (they are legumes), but I still love them, and chickpeas, which are also known as garbanzo beans, are my favorite variety. I grew up eating chickpea curry, and until I discovered how much better I felt eating the Paleo way (almost 3 years ago now), this was in our regular rotation. More commonly known as chana masala on Indian restaurant menus, this is a universally loved dish. I have updated my version of it to be especially kid friendly for my boys by including carrots, because what kid doesn't love carrots? I served our chickpea curry tonight with steamed cauliflower tossed in virgin coconut oil, and even my pickiest eater cleaned his plate.
INGREDIENTS:
3 cups cooked chickpeas or 2 cans organic garbanzo beans
1 medium yellow onion, finely diced
1 1/2 cups diced carrots (about 3 medium)
4 Roma tomatoes, quartered
5 cloves garlic, peeled
2 inch chunk fresh ginger, peeled and roughly chopped
3 tbsp extra virgin olive oil
1 tsp cumin seeds
1 tsp brown mustard seeds
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp turmeric powder
1 1/2 tsp sea salt
scant 1/2 tsp freshly ground black pepper
1 cup filtered water
1 tbsp fresh lemon juice
1/4 cup chopped fresh cilantro
DIRECTIONS:
Place the olive oil, cumin seeds, and mustard seeds in a large, heavy pot or Dutch oven with a tight fitting lid. Turn the heat onto medium, letting the oil and whole spices heat up until the mustard seeds start to pop. Once they start popping, immediately add your diced onion and quickly give it all a stir to prevent the seeds from burning. Now reduce the heat to medium low, and brown the onions, stirring frequently to ensure that they don't burn. This can take 10-15 minutes, but be patient! The rich flavor that the browned onions provide this dish is absolutely worth the wait.
While your onions are browning, puree your tomatoes, garlic, and ginger in a blender or food processor. I used my blender, and got almost 2 1/2 cups of puree.
Once your onions have properly browned, add the pureed tomato mix, diced carrots, garbanzo beans, ground cumin, ground coriander, turmeric, salt, and pepper to the pot. Stir well, and allow everything to simmer over medium heat for about 5 minutes, stirring frequently.
Next, stir in the water and reduce the heat to your lowest setting. Cover your pot, and simmer for 30-45 minutes, or until your carrots are tender. Be sure to stir your curry occasionally to prevent the ingredients from sticking to the bottom of the pot.
Once your carrots are properly fork tender, turn off the heat and stir in the lemon juice and chopped cilantro. Do a taste test, and add more salt if you wish.
Enjoy your chickpea curry with rice, steamed cauliflower, quinoa, or roasted sweet potatoes. It's delicious with just about anything!
This was a hearty and satisfying vegan meal for us tonight. What is your favorite vegetarian dinner?
Dragonfruit Dream Smoothie (vegan + gluten free)
Ever since I did the Medical Medium’s 3-6-9 Liver Rescue Detox a few months ago I have been obsessed with dragonfruit. I love it for its mild berry-like flavor, its potent antioxidant content, its liver-supportive properties and honestly, most of all, its gorgeous color! To beat the heat over the weekend I made up this fruity smoothie and we loved the combo so much that I had to share. It’s a refreshing mix of sweet + tart, it’s packed with vitamins, minerals, phytonutrients, and fiber and it’s anti-inflammatory to boot. Yes, please!
INGREDIENTS
1 packet frozen purple dragonfruit (you can also use fresh if available)
1/3 cup frozen mango
1/3 cup frozen strawberries
1/2 cup frozen wild blueberries
2 large kale or collard green leaves or a big handful of baby kale
1/2 inch chunk ginger
Squeeze of fresh lime
1/2 cup water
DIRECTIONS
Break apart the dragonfruit in the packet before emptying contents into your blender cup. Add the remaining ingredients and puree on high until smooth. Add more water to help it blend, if needed. Pour into your favorite cup and enjoy! Serves 2-4.
Banana Walnut Bread (gluten free & vegan)
I had a major craving for banana bread the other day, but didn’t have a recipe that I love so I checked out my go-to site for gluten free baked goods, Sarah Bakes Gluten Free. I didn’t have all of the ingredients that her recipe calls for so I did a little experiment with what I had on hand, made a few adjustments and voilå- it worked! I used Bob’s Red Mill All Purpose Gluten Free Flour because that’s all I had in my pantry. I also used organic vegetable shortening to keep the bread as light in texture as possible- not always so easy when baking both gluten free and vegan. Unlike most gluten free breads, my recipe does not call for xanthan gum which can be irritating to the gut and cause bloating and stomach upset. I enjoyed a couple pieces with some Irish butter and it really hit the spot!
P.S. While this recipe is both gluten free and vegan, I wouldn’t say that it’s 100% healthy. It’s definitely healthier than traditional recipes which call for refined sugar, but I recommend enjoying it as a treat- in moderation and after you’ve already balanced your blood sugar with a proper meal.
INGREDIENTS
Dry Ingredients:
1 1/4 c brown rice flour
3/4 c tapioca starch
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
Wet Ingredients:
1/2 c coconut sugar
2 tsp vanilla
3 medium bananas, mashed
1 tbsp apple cider vinegar
3 tbsp water
1/4 c coconut milk drink, room temp
1/4 c organic vegetable shortening, melted
Stir in at the very end:
1/2 c walnuts, chopped
DIRECTIONS
Preheat oven to 350 degrees. Line an 8x8 square Pyrex baking dish with parchment paper.
Whisk dry ingredients together in a medium bowl, breaking up any clumps.
Stir wet ingredients together in a large bowl until smooth.
Pour dry ingredients into wet mixture and stir until combined.
Stir in walnuts.
Pour into 8x8 glass baking dish lined w parchment.
Bake at 350 degrees for 22-25 minutes or until a toothpick inserted in the middle comes out clean and the top is slightly cracked and lightly browned.
Allow to cool in the pan for 20 minutes then transfer to a cooling rack and let cool completely before slicing.
Store in an airtight container.
Perfect Balsamic Vinaigrette (gluten free, vegan)
One of my favorite ways to make sure that I get enough veggies everyday is by keeping a big box of pre-washed salad greens in my fridge (arugula and baby kale are our go-to’s) along with a jar of yummy homemade dressing. I made this (perfect) balsamic vinaigrette last week and I have been loving it drizzled over a bed of greens, chopped cucumber, red bell peppers, fresh cilantro (my favorite) and organic turkey. Sometimes I throw some organic Kingdom white cheddar on there too if I’m feeling bold (I buy it at Costco). This dressing is tangy, slightly sweet and whips up in the blender in a matter of seconds. Enjoy it on both raw and cooked veggies, tossed with garbanzos and fresh herbs, or as a marinade for meat or tofu.
INGREDIENTS
1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 tbsp Dijon mustard
1 tbsp fresh lemon juice
1/2 clove garlic
1/4 tsp Himalayan pink salt
1 tsp fresh lemon zest
5 turns of the pepper mill
DIRECTIONS
Place all ingredients into the blender and process until completely smooth. Store in a tightly covered glass jar in the fridge.
Liver Lovin' Quinoa Salad
Refreshing and light, you’ll love this summer salad and so will your liver! Cucumber, artichoke, parsley, arugula and lemon boast impressive liver cleansing properties and are delicious to boot. The red bell pepper adds crunch and brightness, and fluffy quinoa brings it all together into a yummy, easy to pack dish that is perfect for sharing at a BBQ or taking to work for lunch. Add chickpeas, diced roasted chicken or feta cheese for a protein boost. Kalamata olives and cherry tomatoes would be fun additions as well. Here’s to summertime ~ Enjoy!
INGREDIENTS
1 cup dry quinoa
1 1/4 cup Japanese cucumber, diced small
1 cup red bell pepper, diced small
1 can (14 oz) artichoke hearts in water, drained completely and quartered
1/4 cup finely chopped Italian parsley
2 large handfuls of baby arugula
Dressing:
2 tbsp EVOO
Juice of one medium lemon
Zest of one medium lemon
1/4-1/2 tsp Himalayan pink salt (I used 1/2 tsp to really bring out the flavors)
A few turns of the pepper mill
One small-medium garlic clove, Microplaned or crushed
DIRECTIONS
Rinse and drain the quinoa. Add quinoa to a medium saucepan with 1 3/4 cup water and a pinch of salt. Bring to a boil then reduce heat to low and cover. Let cook for 15 minutes. Remove from heat, fluff with a fork and transfer to a flat dish to cool.
While the quinoa is cooking, prepare your veggies and make the dressing.
Once the quinoa has cooled, place the quinoa and all of the veggies EXCEPT for the arugula into a large mixing bowl and toss to mix. Drizzle about 3/4 of the dressing over the quinoa and veggies and mix until combined.
Add the arugula and toss gently to coat.
Do a taste test and add more dressing if desired.
Best served at room temperature, but straight out of the fridge works too!
Note: If you add chicken or chickpeas, you’ll need to add more salt and maybe more dressing otherwise your proteins will be bland.
Garlicky Chickpeas with Artichokes & Greens (gluten free, dairy free)
I’ve been making a version of this dish for many years, and what goes into it often depends on my mood and truthfully, whatever ingredients I have on hand. Before we had kids Ben and I would eat it over pasta with lots of freshly grated parmesan, and then we ditched the cheese and pasta and it became our favorite thing to take to the beach when we moved to Hawaii. Lately It’s been one of my go-to dishes for potlucks, and a couple of weekends ago I think it reached a new level when I was making it to take to a friend’s house and discovered that I only had one can of chickpeas (gasp!). So I tossed in quartered artichoke hearts and I have to say that the addition of those liver-healthy nuggets inspired some pretty amazing mouth-sounds from the hostess. True to form I used kale as my greens and added plenty of chopped up bacon, but you can use any hearty green or even spinach and omit the bacon to make this 100% plant based. I usually employ canned organic chickpeas for this recipe because it’s often a last minute deal, but feel free to use homemade beans instead. Either way, I hope you try it and love it!
INGREDIENTS:
3 tbsp extra virgin olive oil
One 14 oz can garbanzo beans rinsed and drained (go for organic and look for a BPA free can) or about 2 cups cooked
4 large cloves garlic, minced
Zest of one lemon
1/4 -1/2 tsp red pepper flakes (to taste)
2-3 big handfuls chopped kale, collards, or spinach
6-8 slices of nitrate & nitrite free bacon, cooked until crispy and chopped (omit for plant based)
1 14 oz can artichoke hearts, water drained and hearts quartered
1/4 cup each of chopped fresh cilantro and fresh parsley
Juice of one lemon
1/2 tsp-1 tsp Himalayan pink salt, to taste
DIRECTIONS:
Heat the olive oil in a large saucepan or skillet over medium-low heat. Stir in the garbanzo beans and the garlic and cook for about 5 minutes until the garlic is fragrant but not burned.
Add the lemon zest, red pepper flakes, and chopped greens and saute until the greens have wilted.
Stir in the artichoke hearts and bacon and toss gently to combine, allowing the artichoke hearts to warm through. Turn off the heat.
Add the fresh herbs, lemon juice, and salt to taste. Toss gently to combine and do a taste test. Add more extra virgin olive oil if it’s too tart or too dry. Adjust the salt or red pepper flakes if you want more of a punch. This recipe is really delicious and packs a ton of flavor, so if you’re not feeling it then make whatever alterations you need to really love it! Serve warm or at room temperature.
Grannies, Beets & Lacinato Kale Salad (vegan, paleo)
One of my favorite things about the summer season is getting together with family and friends, and all of the delicious food that goes along with it! I love having a few go-to salads in my back pocket for picnics and barbeques that I know I can execute perfectly, even at the last minute. This Beet, Kale, and Granny Smith Apple Salad features crisp, fresh flavors that are just perfect for a hot summer day. Roasting the beets really brings out their sweetness, and my tangy Honey Mustard Dressing ties everything together into perfect harmony. You can easily make this ahead of time by prepping each component separately a day or two in advance, and then just toss everything together right before serving.
INGREDIENTS:
Honey Mustard Dressing:
1/4 cup extra virgin olive oil
2 tbsp fresh lemon juice
1 1/2 tbsp Dijon or stone ground mustard
3 tsp honey
1/4 tsp salt- more or less to taste
5 turns of the pepper mill
1/2 tsp minced garlic
1/2 tsp grated fresh ginger
Combine all of the ingredients in a blender, or whisk by hand, and set aside. This dressing can be made several days in advance, and stored in an airtight container or mason jar in the fridge.
For the salad:
1 tbsp extra virgin olive oil, for roasting the beets
1/4 tsp sea salt
freshly ground black pepper
1 large or 2 small red beets, peeled and thinly sliced into 1/4 inch thick half rounds
1 large Granny Smith apple, cored and cut into 1 inch cubes
1 bunch of Lacinato kale or green curly kale, ribs removed
1/4 cup Honey Mustard Dressing
Start by tossing your sliced beets in the extra virgin olive oil, sea salt, and a little freshly ground black pepper. Make sure each piece is well coated, then arrange the beets in a single layer on a baking sheet lined with parchment paper. If you are using a large beet, you may want to cut the half moons into quarters, so that the pieces aren't too big. Roast the beets at 350 degrees for 25-30 minutes, until fork-tender. Remove from the oven, and let cool while you prepare the rest of your ingredients.
Whether you are using Lacinato kale, or regular curly kale, you’ll want to first rinse the leaves well, checking for any little critters that might be hiding on the back of the stalks. Shake off the excess water, then remove the tough ribs. Discard the ribs, roughly the chop the leaves into bite sized pieces, and place the cut kale in a large mixing bowl. If you have a lot of excess water left on the kale, you can pass it through a salad spinner or use a clean kitchen towel or paper towels to remove the water.
Drizzle the kale with 1/4 cup of your prepared dressing, then get your hands in there and gently massage the leaves to break down the tough fibers. Add in the chopped apple, toss to combine, then add in the cooled roasted beets, and toss again, making sure that the beets and apples are well coated with the dressing. You can add more dressing to the mix if necessary.
Do a taste test, and add more dressing, lemon juice, or seasoning if needed. Enjoy immediately, or cover tightly, and store in the fridge for later. If you want to make this salad a day ahead of time, I recommend tossing the cut apples in a little bit of lemon juice to prevent them from browning. To preserve the crispness of the kale and the apples, I would prep and store each component separately, then assemble the salad right before serving, to prevent the kale from getting soggy.
I hope you love this salad as much as I do!
With Aloha,
Fauzia
Fauzia’s Everything’s Good Energy Bars (vegan, paleo)
I love these bars for so many reasons. They are healthy and delicious, and full of fiber, protein, healthy fats, minerals, and dark CHOCOLATE! I call them Everything's Good Bars because everything in them is good for you, and they serve as a little reminder that life is good. These guilt-free gems take less than 10 minutes to whip up, and make a perfect breakfast on the go, or a nutritious snack for anytime of the day. Feel free to switch up the ingredients to suit your personal taste. Walnuts, ground flax seeds, dried cranberries, unsalted pistachios, and sunflower seeds would be great additions.
INGREDIENTS
8 large Medjool dates, pitted
1/2 cup raw pecans
1/2 cup almond flour, or 1/2 cup raw almonds
1/3 cup raw pumpkin seeds
2 tbsp chia seeds
1/4 cup unsweetened shredded coconut
2 tbsp unrefined coconut oil
2 tbsp unsweetened cocoa powder
2 tsp pure vanilla extract
1 tsp ground cinnamon
1/3 cup 63% or higher dark chocolate chips (add these at the very end)
DIRECTIONS:
1. Line a standard loaf pan with parchment or waxed paper, leaving an excess on at least 2 sides so that you can lift the set bars out of the dish before slicing.
2. Place all ingredients except for the chocolate chips in a standard size food processor (mini food processors aren’t big enough for this recipe, and a blender doesn’t quite do the job).
3. Turn on and process for about 3 minutes, until it starts to come together to form a dough.If you are using whole nuts like almonds or pistachios, I recommend running those through the food processor alone to chop them up before adding the rest of the ingredients.
4. Add in the dark chocolate chips, and pulse 3 times to incorporate, but don’t over mix.
5. Turn the mixture out into the lined dish, and press the dough down gently with your fingers until it is mostly uniform and even.
6. Gently press a clean paper towel on the top of the dough to absorb the excess coconut oil that has collected on the top of the pressed mixture.
7. Place in the freezer for an 30 minutes to an hour for a quick set, or in the fridge for 2 or more hours.
8. Remove the entire bar slab by pulling up the sides of the parchment or waxed paper.Place on a cutting board and use a large knife to cut into bars or squares, and store in an airtight container in the fridge for up to 2 weeks, although I doubt they will last that long! They are best served cold, especially in a warm climate. Keep them close to a cold pack while you're out and about, and you'll be set.
Cannellini, Bacon & Veggie Soup (gluten free, dairy free)
I made this super yummy soup last night for dinner, and I thought I would take a photo of it and share the recipe before I polish off the leftovers for breakfast this morning (I'm eating as I write!). The boys and I met up with some friends at the beach yesterday while Ben stayed home for some downtime, and as we were driving home at 5 pm I had no idea what we were going to have for dinner. I remembered that I had recently bought a couple of cans of cannellini beans, and that we still had weekend bacon in the fridge plus leftover fresh rosemary from Thanksgiving, and a big mason jar of homemade chicken stock waiting to be used up. It seemed like the beginnings of a great soup, and since it's been "chilly" here lately, it just seemed appropriate to make something warm and comforting to eat. It's healthy, hearty, and full of that umami flavor that I just love. I hope you enjoy this as much as we did, and if you have any leftovers, it really is a delicious way to start the day.
INGREDIENTS
3 tbsp extra virgin olive oil
1/2 medium yellow onion, diced
5 stalks organic celery, diced
3 medium organic carrots, sliced into 1/2 inch rounds
5 cloves garlic, finely minced
1 tbsp finely chopped fresh rosemary
1 small orange flesh sweet potato, peeled and diced into 1/2 inch cubes
3 cups organic chicken stock
1 cup water
1 cup finely chopped organic Lacinato kale
1 tsp dried thyme
2 cans organic cannellini beans, drained and rinsed well
6 slices thick nitrate-free bacon, cooked until crispy, then chopped
1/4 cup chopped Italian parsley
1-2 tsp Himalayan pink salt
Fresh ground pepper, to taste
DIRECTIONS:
In a large stockpot or Dutch oven, heat the olive oil over medium low heat and saute onions until they start to brown.
Add the celery, carrots, garlic, rosemary, and sweet potato and saute for another 5-7 minutes.
Add the chicken stock, water, kale, and dried thyme. Stir and bring to a boil, then reduce heat to low, cover, and let simmer for 15-20 minutes.
Stir in the cannellini beans, bacon, and Italian parsley. Let simmer for 5-10 minutes, until the veggies are fork tender, but don't over cook. You don't want everything to end up super mushy.
Add 1 tsp Himalayan pink salt, and check for seasoning. Add more salt if needed. I used 2 tsp total, but it will depend on how salty your chicken broth is to begin with. Add a little black pepper at this point, if you'd like.
Ladle into soup bowls, and enjoy! This would be delicious with grated Parmesan or Romano cheese on top, if you eat dairy.
Chicken, Artichoke & Kalamata Casserole (low carb, gluten free)
Happy new year! I hope you enjoyed the holidays and that you're off to a healthy 2017. We stayed home over the boys' winter break, just relaxing, playing, and Ben and I even got to sleep in a few times!
Although the holidays often go hand in hand with overindulgence, I thought I had been pretty good about not veering too far off of my usual eating plan. Then last week I realized that I was always craving carbs, and my belly just looked and felt way bigger than it should. Why? Because I had been eating more starches and sugar than usual, which make me so bloated that sometimes I look 5 months pregnant by the end of the day. This is not normal!
I've been working with a functional diagnostic nutritionist for the last 6 months, and various testing revealed several gut abnormalities, which was not surprising at all. I have struggled with digestion since I was 9 years old (I'm 40 now), and even though I know how to keep my stomach problems at bay, I've yet to fully heal my gut. I've made major strides in the last 6 months, though, so I've been able to be a little more liberal with what I eat. Rice, brown rice noodles, gluten free pizza, chocolate Kind bars... these are all yummy treats for me, and once in a while is okay, but I had gotten to the point where I was eating one of them almost every day over the holidays. And that resulted in a big old bloated belly.
So last week I decided it was time to make a change and kick my carb cravings to the curb. I committed to doing a very low carb diet for 2 weeks to get rid of the bloat, cravings, and maybe even burn some belly fat (that's where it loves to accumulate on my body). The first 3 or 4 days were not that fun, but now on day 7 I'm feeling pretty good. I've figured out how much healthy fat, protein, and veggies I need to feel satiated, and unlike the more extreme low carb diets, I am still eating organic berries and a little banana here and there, to keep my energy levels balanced. I was amazed to see that after a couple of days, my bloating reduced by 50%, and by day 5, my carb cravings had really subsided. I'm not saying that this is going to be my long term food plan, or that it'll heal my gut, but it's helping me get back to a healthier way of eating. When the two weeks are up, I'll add in more fruit, low starch veggies like carrots, beets and winter squash, and some high quality extra dark chocolate as a treat.
It has also provided some insight into the extent of my starch intolerance. I've discovered that I can tolerate moderate amounts of dairy in the form of organic butter and full fat cheese better than I can handle starches like rice and sweet potatoes. This validates my suspicion that I might have SIBO- Small Intestine Bacterial Overgrowth, which is what makes me so darn bloated when I eat starches. A healthy small intestine doesn't have a lot of bacteria, but in the case of SIBO, the overgrown bacteria go haywire when you eat starches, and other fermentable carbohydrates. They start digesting the food before your body gets a chance to, which can result in abdominal bloating, distention, gas, pain, belching, and other IBS symptoms. I won't know for sure if I have SIBO until I do the testing for it in a month or so, which is my next and possibly most important step in healing my gut. Is it weird that I can't wait to find out? I'll keep you posted!
In the meantime, I'll leave you with this absolutely delicious chicken and veggie casserole. It's creamy and comforting with a little kick, and I could eat it all day long. I hope you enjoy it!
INGREDIENTS
serves 6
1 medium onion, diced
5-6 cloves garlic, minced
3 1/2 cups finely chopped cauliflower (about half a medium head)
3 tbsp Irish butter
2 small zucchini, cut into 3/4 inch cubes
2 cups cooked chicken thighs, chopped or shredded into bite size pieces
1 cup chopped artichoke hearts, about 8 (I used canned, but frozen works too)
2 cups grated organic white cheddar (I used Kingdom cheddar from Costco)
1/2 cup organic crème fraiche
2 tsp sea salt, more or less to taste
Black pepper to taste
1 cup pitted Kalamata olives, roughly chopped
3/4 cup chopped Italian parsley
10-20 dashes of Tabasco, more or less to taste
DIRECTIONS
Preheat the oven to 350 degrees. Melt the butter in a large Dutch oven or saucepan over medium low heat, then add the onion and sauté until translucent. Add in the garlic and cauliflower, and 1/2 tsp salt, and continue to sauté until the cauliflower is just fork tender. Add the zucchini and sauté for another 3 minutes or so. Turn off the heat and stir in the remaining ingredients. Give it a taste to check for seasonings, and make any necessary adjustments. Grease a large casserole dish with butter (ceramic or Pyrex works best), then pour in the chicken and vegetable mixture. Smooth out the top, then bake for about 30-35 minutes until golden and bubbly. To keep this dish low carb, serve with a green salad or sauteed greens.
To make the kale and carrot salad in the photo, follow the recipe for my Lemony Kale & Apple Salad, but use one grated large carrot instead of the apple. Bon apetit!
Spicy Turkey Boats (paleo)
We met some friends down at Waikiki a few weeks ago to share a dinner picnic and watch the Friday night fireworks, and these yummy, easy-to-pack turkey boats were my contribution to the spread. I gathered up ingredients from my fridge and spice cabinet that I thought would go well together, and I have to say that the mix I came up with turned out to be one of my favorite things I've ever made. Bold statement, but it's true! The citrusy notes of the lemon and coriander pairs nicely with the smokey cumin and bacon, and the ground turkey and kale provides a nutrient dense, mild background that really lets all of the flavors shine. A final touch of spicy sweet sriracha gives just the right amount of kick, and the whole thing is so tasty that I could eat this for days. We spooned generous portions onto crisp romaine "boats" for a high protein, low carb starter, but it would be equally delicious paired with roasted root vegetables, your favorite gluten free grain, or on top of a salad of leafy greens and chopped crunchy veggies.
INGREDIENTS
3 tbsp EVOO
1 pound organic ground turkey
1/2 large onion, diced
5 large cloves garlic
1.5 tsp coriander
1 tsp cumin
Zest of one lemon
1.5 tsp Himalayan salt
4 strips bacon cooked crisp then finely chopped
1 tbsp sriracha
Juice of 1.5 lemons (or 1 if it's very juicy)
4 large stalks of curly green kale, ribs removed and leaves chopped small
1/2 cup chopped cilantro
Romaine heart leaves, washed and dried
DIRECTIONS
In a Dutch oven or large skillet, brown the onions in the olive oil over medium heat, stirring frequently. Add the turkey and garlic and cook until the turkey is no longer pink, breaking the meat up with a wooden spoon so that it crumbles. Add in the coriander, cumin, salt, lemon zest, bacon, and kale, and cook until the kale has completely wilted. Turn off the heat and stir in the Sriracha, lemon juice and cilantro. Check for seasoning and add more salt, lemon juice, or Sriracha if needed. Let the mixture cool a bit before spooning it onto the lettuce boats. Enjoy!
Double Chocolate Pecan Cookies (vegan, paleo) And a cute gift idea!
Happy National Cookie Day 2015!
In honor of National Cookie Day and all of the holiday baking that's happening right now, I wanted to share my newest recipe with you all. These Double Chocolate Pecan Cookies are rich, decadent, perfectly chocolatey and they happen to be loaded with healthy fats and fiber, too! A little crispy on the outside and chewy on the inside, they feature ground pecans in place of flour, maple syrup instead of refined sugar and they get their richness from coconut butter. The ingredients are quite different from traditional cookies, but they are just as delicious and I find them to be far more satisfying. They are a fantastic way to treat yourself to something sweet this holiday season without that feeling of total sugar overload.
And if you are looking for a fun gift idea for friends and family, why not make an extra batch (or three!) to give away? Once your cookies have completely cooled you can stack them in these adorable jelly jars, and seal them off with some cute fabric and a handwritten label. I don't know anyone who doesn't love receiving a handmade, from-the-heart gift during the holidays- I know I certainly do!
Prep time: 20 minutes Bake time: 8 minutes Yields: about 20 cookies
INGREDIENTS
1 cup ground pecans, lightly packed
2 tbsp tapioca starch
2 tbsp unsweetened cocoa powder
1/4 tsp baking soda
1/8 tsp fine sea salt
1/4 cup coconut butter or coconut manna (not coconut oil)
3 tbsp maple syrup, room temperature
2 tsp vanilla extract
1/2 cup semisweet or dark chocolate chips
DIRECTIONS
Preheat the oven to 350 degrees, and line two baking sheets with parchment paper.
Grind pecans in a food processor or dry container of a Vitamix. It doesn't need to be ground as fine as flour, and some little chunks are fine. Set aside.
In a medium sized mixing bowl, whisk together the tapioca starch, cocoa powder, baking soda, and sea salt. Stir in the ground pecans and mix well. I like to use a fork or whisk for this step.
In a separate bowl, mix the maple syrup, coconut butter, and vanilla until smooth. Be sure to stir the coconut butter before measuring it out, and also make sure that the maple syrup is at room temperature. If your mixture is a little chunky, you can warm it up by setting the bowl in a larger bowl of hot water, or by placing it in the microwave for about 20 seconds.
Pour the wet ingredients into the dry ingredients and mix until well combined. Stir in the chocolate chips.
Use a round tablespoon measure to scoop out the dough. Use your fingers to pack the dough into the measuring spoon, then gently nudge it out of the spoon and onto the baking sheet.
Use your fingers or palm to gently flatten the cookies. If some of the chocolate chips try to escape (they always do with this recipe), just tuck them back into the dough or press them onto the tops of the cookies. If you are planning to package your cookies in jelly jars, you'll want the cookies to be no more than 2 inches in diameter.
Bake for 8-10 minutes at 350 degrees, then let them cool completely on the pan. The bottoms should be slightly golden brown, but not burnt. My gas oven does the job in 8 minutes- if yours runs a little below temperature then you might want to leave them in for 10 minutes.
These are my all time favorites!
Enjoy!
Chai Spiced Pumpkin Custard (vegan, paleo)
If you have been craving something pumpkin and spice, but don't fancy yourself a baker, or just want to try something new, then this recipe is for you. My Chai Spiced Pumpkin Custard is rich, creamy, perfectly sweet and spicy, and it's filled with lots of fiber and healthy fats so you can feel great about indulging in this decadent treat. It's also incredibly simple to make. You just blend the ingredients and then pour into ramekins and let it set up in the fridge. No cooking, no fuss! My boys absolutely love this custard, and it's something that I am happy to give to them at any time of day. Whether you are looking for a new healthy dessert option for your family, or planning an autumnal meal for guests, I hope you enjoy this pumpkin deliciousness as much as we do.
Prep time: 10 minutes Makes 6 servings
INGREDIENTS:
1 cup full fat coconut milk, from the can (I used the Thai Kitchen brand)
2/3 cup + 2 tbsp pureed pumpkin
1/3 cup coconut butter or coconut manna (not coconut oil), room temperature
3 tbsp maple syrup
1 tsp pure vanilla extract
1-2 tsp chai masala* (purchase at a health food store or Indian grocery, or check out my recipe here)
pinch of fine sea salt
*You can use pumpkin pie spice in place of the chai masala, or make your own spice mix by blending 1/2 tsp ginger, 1/2 tsp cinnamon, 1/8 tsp clove, 1/8 tsp cardamom, 1/8 tsp of nutmeg and a pinch of black pepper (all ground). Mix well, then measure out 1-2 teaspoons for your recipe, depending on how spicy you like your desserts.
DIRECTIONS:
Place 6 small ramekins or serving bowls on a tray, and set aside. My ramekins can hold 1/2 cup each, but I filled them with about 1/3 cup of custard to create 6 servings.
If your coconut butter or coconut manna has separated in the jar, you'll need to stir it before adding it to your recipe. To do this, close the lid tightly and place the jar in a bowl of hot water to allow it to soften for about 5 minutes, then carefully stir until the coconut solids and the coconut oil are completely blended.
Place all ingredients in a medium sized bowl and blend with a hand immersion blender until the salt has dissolved and the custard is completely smooth. If you don’t have an immersion blender you can puree the mixture in a standard blender until smooth.
Pour about 1/3 cup of your prepared custard into each ramekin. I used a measuring cup with a spout to achieve a clean pour.
Place your filled cups in the fridge, and allow the custard to set up for at least 4 hours. Cover with plastic wrap once it has set, to keep it fresh. It's best eaten within a few days, although I doubt it'll last that long!
Turkey & Veggie Scramble (paleo, aip-friendly, egg-free)
We all know that breakfast is our most important meal of the day. I personally do best when I eat a protein-rich, nutrient-dense dish in the morning, but my dietary restrictions and major egg allergy can make that a challenging task. I have been trying to branch out with the types of animal protein that I eat lately, and I recently discovered that ground turkey is tasty, despite my dislike of the roasted version at Thanksgiving. Yesterday evening I came up with this yummy Turkey & Veggie Scramble while Ben and the boys were riding bikes and scooters at the park, and although it was last night's dinner, this colorful dish has become my new favorite breakfast option.
The mild turkey took on the earthy flavors of the turmeric and coriander beautifully, and the sauteed onion, celery and carrots provided both sweet and savory notes that are pleasing to even the pickiest of palates. The boys enjoyed their scrambles without any added condiments, but Ben and I garnished our bowls with zesty scallions, hot sauce, and a squeeze of lemon, and it was really delicious. As an added bonus, it actually looks just like scrambled eggs, thanks to the deep golden hue of the turmeric. I happily ate the leftovers for breakfast this morning, with all the toppings, alongside a mug of rich black tea.
I used carrots in this dish to appease my little ones, but any mix of vegetables would be great. I think next time I might use a dark leafy green like kale or collards, and chopped broccoli or cauliflower florets in place of the carrots. Like eggs, ground turkey provides the perfect backdrop for getting creative with whatever you might have in your kitchen. If you are looking for some new breakfast inspiration, I hope you'll try this out!
INGREDIENTS:
3 tbsp ghee or virgin coconut oil
1/2 medium yellow or white onion, diced
3 stalks celery, diced
3 large carrots, peeled and diced
1 1/4 pounds ground turkey (I use ground turkey breast, but any type is fine)
3/4 tsp ground turmeric
3/4 tsp ground coriander (omit for AIP)
1 1/4 tsp granulated garlic (or 2 cloves of fresh garlic, minced)
1 1/4 tsp Hawaiian red salt or pink Himalayan salt (use more or less depending on your personal preference)
Zest of one lemon
Juice of one lemon
1-2 tbsp ghee or coconut oil (optional)
1/3 cup chopped fresh cilantro
Chopped scallions (for garnish)
Lemon wedges
Sriracha*, or your favorite hot sauce for garnish (omit for AIP)
*I found a natural brand of Sriracha at my neighborhood grocery store that doesn't contain any nasty preservatives or MSG. It's always good to read labels to know exactly what you are putting in your body!
DIRECTIONS:
1. Heat ghee or oil in a large skillet over medium low heat.
2. Add diced onion, celery, carrots, and a pinch of salt, and saute until the veggies are tender and just starting to brown. If you are using fresh garlic, add it here.
3. Add ground turkey, break it up with a wooden spoon, and cook until the turkey is halfway cooked through, crumbling the meat as you go.
4. Sprinkle the turmeric, coriander, granulated garlic, and lemon zest over the meat and veggies, and continue to cook the mix until the turkey is no longer pink.
5. Stir in the salt and lemon juice, turn the heat down to low, cover the skillet and let it simmer for another 5 minutes.
6. Stir in the chopped cilantro, and do a taste test. This is where you may want to add another tablespoon or two of ghee or coconut oil. Ground turkey breast is almost completely fat free, so I needed to add a couple of tablespoons of ghee to the dish to make it flavorful and satisfying. Don't be afraid of cooking with healthy fats! They do a body good.
7. Spoon your Turkey & Veggie Scramble into bowls, and garnish with the fresh scallions, a drizzle of your favorite hot sauce, and a squeeze of lemon, if you wish.
Enjoy!
Aromatic Chicken & Carrots (paleo, AIP)
Dinner just doesn't get easier than this when you're in the mood for a hearty, made-from-scratch meal. Five main ingredients and 15 minutes of prep time will give you a mouth-watering, healthy supper that is kid friendly and perfect for any time of the year. At 4 pm today, I had no idea what I was going to make for dinner, but luckily both my fridge and freezer are well stocked thanks to last week's trip to Costco, and today's jaunt to the grocery store and farmers market. For tonight's meal I was inspired by the gorgeous, vibrant organic rainbow carrots that I got from the store. They must be in season right now because they are so crisp and fresh, despite having been flown (or shipped!) over from California. I always have organic chicken thighs in the freezer, and lemons in the produce drawer, so I pulled out some shallots that I got from the farmers market, and tied it all together with the aromatic rosemary that grows so eagerly in our backyard. After simmering on the stove top for about an hour, the result was a yummy, comforting dish that was perfect for this cool and rainy Sunday evening.
INGREDIENTS:
2 tbsp ghee, divided
5 medium shallots, peeled and thinly sliced
2 lbs boneless skinless chicken thighs, cut into quarters
1 lb rainbow carrots, peeled and cut into large chunks
2-3 sprigs fresh rosemary
zest of a large lemon
1 tsp Himalayan pink salt
freshly ground pepper, to taste (omit for AIP)
1 tbsp lemon juice, set aside
1 tbsp chopped fresh parsley (optional)
DIRECTIONS:
Heat 1 tablespoon of ghee over medium heat in a large Dutch oven, or heavy enameled pot with a tight fitting lid.
Add the shallots and sautee over medium-low heat for about 10 minutes until they are just golden brown, being careful to not let them burn.
Add in the chicken, carrots, rosemary, lemon zest, salt, and black pepper. Give everything a good stir, bring to a strong simmer, tuck the rosemary sprigs under the chicken and carrots, then cover and turn the heat down to the lowest setting.
Let simmer for about an hour to an hour and 15 minutes, or until the carrots are fork tender, and the chicken starts to fall apart. Remove the tough rosemary stems.
Right before serving, stir in the remaining tablespoon of ghee, the lemon juice, and add more salt and/or pepper if needed. Garnish with fresh parsley, and enjoy!
