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Breakfast

Anchor 1

Southwestern Blackbean Omelette

Protein, Low glycemic, Beta-carotene, Healthy Fats

 

 

2 servings

 

  • 5 egg whites

  • 1 whole egg

  • 1/2 c canned black beans, rinsed and drained

  • 1 cup fresh baby spinach

  • 1/2 c sliced mushrooms

  • 1/4 c salsa

  • 1/2 avocado, cubed

  • hot sauce, optional

  • sea salt and pepper to taste

 

 

1. Spray skillet with canola oil spray. Cook mushrooms over medium heat for 2-3 minutes. Add spinach and beans, cook another 1-2 minutes until spinach wilts and beans are warmed through.

 

2. Beat egg whites and egg until blended. Add salsa to skillet, stir and then add eggs. Add salt and pepper to taste. Cook over medium heat until eggs are set. Fold over and remove from pan.

 

3. Top with avocado and hot sauce.

 

 

 

The Best Granola

rich in omega-3’s, fiber and protein, and super easy too!

 

 

6 cups

 

  • 3 cups whole oats

  • 1/2 c chopped almonds

  • 1/2 c chopped walnuts

  • 1/2 c chopped pecans

  • 1/2 c cranberries

  • 1/2 c raisins

  • 1/2 c coconut

  • 1/2 tsp salt

  • 1 tsp cinnamon

  • 1/2 c maple syrup

  • 3 Tbsp ground flax

  • 1/4 c wheat germ

 

 

1. Preheat oven to 300℉. Line a baking sheet with parchment. Spray parchment with canola oil.

 

2. Mix all ingredients together in a bowl. Spread onto baking sheet.

 

3. Bake for 30 minutes, stirring a few times. Remove from oven and let cool on tray. Store in the fridge. Keeps 2-3 weeks.

 

Protein

Anchor 2

Mango Gaspacho with Shrimp

Omega 3, Paleo, Beta-Carotene rich

 

 

4-6 servings

 

  • 3 large ripe mangoes, peeled and pitted

  • 1 green apple, peeled and chopped

  • 1 celery stalk, chopped

  • 1 cup fresh orange juice

  • 1 1/2 cup chopped, seeded, peeled cucumber

  • 2 Tbsp fresh lime juice

  • 3 tsp chopped peeled fresh ginger

  • 1 jalepeno, seeded, minced

  • 1/2 tsp sea salt

  • 1/2 bunch fresh cilantro

  • 1/2 # boiled shrimp, chopped

 

 

1. Set aside 1 cup mango and 1/2 cup cucumber. Puree first nine ingredients. Add chopped mango and cucumber set aside and chill in glass bowl.

 

2. Serve in individual bowl or glasses (martini glasses work well. Top with chopped shrimp.

 

 

 

Miso Glazed Salmon

Probiotic and omega 3s

 

4 servings

 

  • 1/4 c white miso

  • 2 Tbsp brown sugar

  • 2 tbsp mirin

  • 1 tsp toasted sesame oil

  • 1 Tbsp brown rice vinegar

  • 4- 5oz filets salmon

  • Black sesame seeds

 

 

1. Whisk first five ingredients in a bowl. Pour over fish and marinate for at least 30 minutes up to one hour.

 

2. Preheat oven to 400℉ and roast fish for 10 minutes.

 

3. Remove, sprinkle with sesame seeds. Serve with steamed spinach or braised bok choy.

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 Roasted Cod with Fennel, Orange and Olives

Omega 3, Cruciferous, Anti-Oxidant Rich

 

4 servings

 

  • 3 Tbsp olive oil

  • 1 large fennel bulb, sliced very thin

  • 3 cloves garlic, sliced

  • 1 cup dry white wine

  • 1/2 c fresh orange juice

  • zest from 1 orange

  • 2 oranges, peeled and sliced

  • 1 cup pitted mixed black and green olives

  • 2 bay leaves

  • 4 (4oz) pieces cod fish

  • salt and pepper to taste

 

Preheat oven to 400. In a large cast-iron skillet, saute fennel and garlic in 1 tbsp oil, about 5 minutes, until slightly browned and soft. Deglaze with wine.

 

Add juice, zest and simmer for 2 minutes. Remove from heat.

 

Place fish on fennel and season with salt and pepper. Drizzle remaining 2 Tbsp oil over fish, sprinkle oranges, olives and bay leaves around fish.

 

Roast until fish is cooked through, about 20 minutes. Remove bay leaves, drizzle surrounding liquid over fish and serve.

 

 

Flexitarian Turkey or Tofu Meatballs and Red Sauce

Animal or Plant Protein Options

4-6 servings

 

  • 1 pound lean ground turkey or

  • 1 block extra firm tofu, drained/patted dry

  • 1/2 cup whole wheat bread crumbs

  • 1 egg or flax egg (1 Tbsp water + 1 Tbsp ground flax, blended)

  • 1 Tbsp italian seasoning

  • 1 tsp oregano

  • 1/2 tsp sea salt

  • fresh ground pepper

  • 1/4 cup parmesan cheese (optional)

  • 1/4 cup chopped fresh parsley

 

Sauce:

  • 1/2 onion, chopped

  • 1 Tbsp olive oil

  • 1 box tomato puree (Parmelat or San Marzano)

  • 1 tsp sea salt

  • 1 tsp sugar

  • fresh ground pepper

  • 2 tsp Earth Balance

 

 

1. Saute onions in olive oil until soft. Add tomato puree, salt, sugar and pepper. Simmer for 30 minutes.

 

2. Whisk butter or Earth Balance into sauce until incorporated and set aside.

 

3. Preheat oven to 350 degrees F. Prepare baking sheet with parchment paper. Crumble tofu or Turkey into large bowl. Add egg (or flax egg to tofu if vegan), bread crumbs, seasoning, parmesan cheese (omit if vegan for tofu) and parsley. Mix thoroughly with hands and form into large walnut size meatballs. Place on baking sheet and spray or brush with olive oil.

 

4. Bake in oven for 30 minutes until brown. Add to sauce, warm and serve over pasta.

 

 

 

 

 

 

 

 

 

 

 

Gut Health, Heart health,

Low Glycemic, Cancer Prevention

Greens and Grains

Anchor 3

Farro Risotto with Cremini Mushrooms and Toasted Hazelnuts

Low Glycemic, Immunity Boosting, Vitamin D and Healthy Fats

 

4-6 servings

 

  • 1 cup farro, soaked and rinsed

  • 1 # Crimini mushrooms, sliced

  • 2 tablespoons olive oil

  • 1 tablespoon organic butter (or olive oil)

  • 1/4 cup chopped shallots

  • 2/3 cup white wine

  • 3 cups vegetable or no-chicken broth

  • 2 tablespoons freshly grated Parmesan cheese (optional)

  • Sea salt and fresh pepper to taste

  • 1/4 cup chopped parsley

 

1. Soak farro for about 20 minutes and rinse. Bring broth to a slow simmer in separate pot. Saute mushrooms in 1 Tbsp olive oil until soft,  3-5 minutes. In separate skillet, saute shallots in butter or oil until soft. Add farro and coat, add wine and simmer until liquid almost evaporates. 

 

2. Add broth to farro 1/2 cup at a time, occassionally stirring until all broth is absorbed, about 20-30 minutes.

 

3. With last addition of broth, add mushrooms and cheese and stir until soft and liquid is evaporated. Season with salt and pepper. Top with toasted hazelnuts and parsley. Serve immediately.

 

 

Quinoa with Shiitake, Edamame and Shallots

Plant Protein, Low Glycemic, Gut Health and Immunity Boosting

 

 

Serves 4-6

 

  • 3 cups water

  • ½ tsp sea salt

  • 2 cups quinoa, rinsed well and drained

  • 1 Tbsp extra virgin olive oil

  • 1 shallot, diced

  • 1/2 c red pepper, diced

  • 2 cloves garlic, minced

  • 1 cup shiitake mushrooms, sliced

  • 1 sprig fresh rosemary or 1/4 tsp dried

  • 1/2 cup frozen shelled edamame

 

 

Braised Artichokes

Folate, Vit C, Magnesium and Fiber

 

 

Serves 4

 

  • 4 Tbsp extra virgin olive oil

  • 4 garlic cloves, thinly sliced

  • 4 globe artichokes, trimmed and halved lengthwise, chokes removed

  • 1 ¼ cup dry white wine or vegetable stock

  • 3 whole sprigs fresh mint, thyme or basil

  • kosher salt and fresh black pepper

 

 

  1. Heat olive oil in large heavy sauté pan over medium heat.

  2. Add garlic and sauté, stirring 30 seconds. Add artichokes and toss.

  3. Add wine or stock, herbs, salt and pepper. Bring to a boil.

  4. Cover, reduce heat to medium-low and simmer 20 minutes.

  5. Transfer artichokes to a plate, drizzle with pan juices and serve.

  6. Bring water to a boil in medium saucepan with lid.

  7. Heat olive oil on medium heat. Add shallot and saute until golden.

  8. Add pepper, garlic and salt. Saute for 30 seconds.

  9. Add shiitake and saute until just tender.

  10. Add quinoa and rosemary and saute for 30 seconds.

  11. Add water and edamame, bring back to a boil.

  12. Reduce and simmer 15-20 mins until quinoa is just tender.

  13. Serve hot. Garnish with sprig rosemary or parsley.

 

 

Roasted Asparagus with Lemon

Folate, Fiber, Prebiotic, Vit K, Anti-oxidant and Anti-inflammatory

 

 

4-6 servings

 

  • 1 ½-2 lbs asparagus, trimmed and peeled

  • 1-2 Tbsp extra virgin olive oil

  • Coarse sea salt

  • Lemon zest from 1 lemon

 

 

1. Preheat oven to 450F. Line a roasting pan with parchment paper. Put asparagus on roasting pan and drizzle with 1-2 Tbsp olive oil, sprinkle with salt.

2. Roast, turning once or twice, 10-15 minutes. Sprinkle with lemon zest and serve immediately.

 

 

Sauteed Kale and Chard with Caramelized Garlic and Roasted Beets

Folate, Manganese, Fiber, Antioxidants, Vit K

 

 

4-6 servings

 

  • 1 bunch beets, trimmed

  • 2 Tbsp extra virgin olive oil

  • 1 bunch kale leaves, ribs removed, leaves cut into bite sized pieces

  • 1 bunch swiss chard, stems removed, cut into bite sized pieces

  • 4 garlic cloves, minced

  • 2 tsp umeboshi or brown rice vinegar

  • sea salt to taste

 

 

1. Preheat oven to 400 degrees. Line a baking sheet with parchment. Toss beets with 1 Tbsp olive oil and sprinkle with sea salt. Roast for 45 min or until tender. Allow to cool, peel and slice. Set aside.

 

2. Add remaining oil to large saute pan, add garlic and cook on medium heat for 1-2 min until starting to turn golden. Add kale and chard and saute on medium-high heat until tender, about 10 minutes.

 

3. Toss with vinegar and sea salt. Put on platter and top with sliced roasted beets. Serve.

 

Salads

Anchor 4

Arugula, Roasted Pear Salad,

Rosemary Champagne Vinaigrette

Fiber, anti-inflammatory and antioxidant rich

 

4-6 servings

 

  • 3 anjou or bosc pears

  • 1 bu fresh thyme

  • 2 Tbsp maple syrup

  • sea salt

  • pepper

  • 1 # arugula

  • 1/4 c chopped fresh rosemary

  • 1 shallot, minced

  • 1/4 c champagne vinegar

  • 1 tsp sea salt

  • 1 Tbsp dijon mustard

  • 1 Tbsp maple syrup

  • 3/4 c extra virgin olive oil

  • 1/2 cup pecans

 

 

1. Preheat oven to 350 degrees. Toast pecans on cookie sheet for 10 minutes. Turn heat up in oven to 375. Core and cut pears into fans, place on cookie sheet with parchment. Sprinkle with thyme and sea salt. Drizzle with maple syrup and roast for 20-30 minutes until soft.

 

2. Put vinegar, shallot and rosemary in bowl and let marinate 10 min. Add salt, maple syrup, dijon and whisk. Stream in olive oil slowly, whisking to combine.

 

3. Put arugula in a bowl,  toss with vinaigrette, top with pears, pecans.

 

 

Spinach, Orange, Roasted Chickpea Sports Salad

with Tarragon Vinaigrette

Anti-inflammatory, Antioxidants, Plant-protein, potassium,

vit C, folate, Low Glycemic

 

4-6 servings

 

  • 1 # baby spinach

  • 1 can chickpeas

  • 1 Tbsp olive oil

  • 1/2 tsp sea salt

  • 1/2 tsp smoked paprika

  • 1/4 tsp garlic powder

  • 2 oranges, segmented or 1 can manderine oranges in light syrup

  • 1/4 cup toasted pine nuts or hazelnuts

  • 2 Tbsp tarragon vinegar

  • 2 Tbsp fresh tarragon, chopped

  • pinch sea salt

  • fresh pepper

  • 4 Tbsp olive oil

  • optional: add 4 oz grilled chicken

 

 

  1. Put spinach in a bowl and set aside.

  2. Preheat oven to 350 degrees. Toss chickpeas with 1 Tbsp olive oil and spices. Roast in oven for 15 minutes until browned.

  3. Cut oranges into segments. Put oranges, chickpeas and pine nuts into bowl with spinach.

  4. In a separate bowl, mix vinegar, tarragon, salt and pepper. Whisk in oil until incorporated.

  5. Drizzle dressing over salad and toss, serve.

     

     

     

     

     

     

     

     

     

Legumes and Vegetarian

Anchor 5

Cranberry-Teriyaki Marinated Tofu with Pistachio Crust, Cranberry-Squash Compote, Polenta with Thyme, Roasted Harvest Vegetables

 

Tofu

  • ½ cup Cranberry-Teriyaki Marinade (see recipe)

  • 1 block extra firm tofu

  • ¼ cup whole wheat bread crumbs

  • ¼ cup toasted pistachios

  • grapeseed oil

 

  1. Drain and cut tofu into half and then thirds in rectangular shapes. Marinate tofu for 1 hour in cranberry-teriyaki marinade.

  2. Grind pistachios, add to breadcrumbs. Season with salt and pepper.

  3. Coat tofu in breadcrumb mixture. Put on baking sheet lined with parchment. Drizzle with 1-2 Tbsp oil.

  4. Bake in 350 preheated oven for 20-30 minutes until brown.

 

Compote

  • 1 cup frozen cranberries

  • 1 cup roasted  cubed butternut squash

  • ½ cup peach nectar

  • ¼ cup maple syrup

  • sea salt to taste

 

  1. Place all ingredients into sauté pan, bring to boil and reduce to saucy consistency over low heat.

 

Polenta

  • 1 cup corn grits

  • 3 cups water

  • 1 Tbsp fresh chopped Thyme

  • 1 tsp salt

  • 1 Tbsp butter

 

  1. Boil water, slowly add polenta, thyme and salt whisking constantly until creamy and soft. Add 1 Tbsp butter and blend.

  2. Pour onto prepared sheet pan and cool. Cut into rectangles, bake in 350 oven until heated through when ready to serve.

 

 

Roasted Vegetables

 

  • 3 cups cubed assorted root vegetables – purple potatoes, baby carrots, rutabaga, Brussels sprouts, golden beets, parsnip

  • Olive oil

  • Thyme

  • Kosher or sea salt

 

  1. Preheat oven to 375. Toss vegetables with oil, salt and thyme.

  2. Roast for about 30 minutes, stirring half way through, until soft and browned.

Cranberry-Teriyaki Marinated Tofu with Pistachio Crust, Cranberry-Squash Compote, Polenta with Thyme, Roasted Harvest Vegetables

Plant Protein with antioxidant rich compote and veggies

Tofu

  • ½ cup Cranberry-Teriyaki Marinade (see recipe)

  • 1 block extra firm tofu

  • ¼ cup whole wheat bread crumbs

  • ¼ cup toasted pistachios

  • grapeseed oil

 

  1. Drain and cut tofu into half and then thirds in rectangular shapes. Marinate tofu for 1 hour in cranberry-teriyaki marinade.

  2. Grind pistachios, add to breadcrumbs. Season with salt and pepper.

  3. Coat tofu in breadcrumb mixture. Put on baking sheet lined with parchment. Drizzle with 1-2 Tbsp oil.

  4. Bake in 350 preheated oven for 20-30 minutes until brown.

 

Compote

  • 1 cup frozen cranberries

  • 1 cup roasted  cubed butternut squash

  • ½ cup peach nectar

  • ¼ cup maple syrup

  • sea salt to taste

 

  1. Place all ingredients into sauté pan, bring to boil and reduce to saucy consistency over low heat.

 

Polenta

  • 1 cup corn grits

  • 3 cups water

  • 1 Tbsp fresh chopped Thyme

  • 1 tsp salt

  • 1 Tbsp bu

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  1. Boil water, slowly add polenta, thyme and salt whisking constantly until creamy and soft. Add 1 Tbsp butter and blend.

  2. Pour onto prepared sheet pan and cool. Cut into rectangles, bake in 350 oven until heated through when ready to serve.

 

 

Roasted Vegetables

 

  • 3 cups cubed assorted root vegetables – purple potatoes, baby carrots, rutabaga, Brussels sprouts, golden beets, parsnip

  • Olive oil

  • Thyme

  • Kosher or sea salt

 

  1. Preheat oven to 375. Toss vegetables with oil, salt and thyme.

  2. Roast for about 30 minutes, stirring half way through, until soft and browned.

Dessert

Anchor 6

Hempseed Chocolate Chip Cookies

Decadence without guilt

16 cookies

 

  • 1 1/2c spelt or ww pastry flour

  • 1/2 tsp baking powder

  • 1 1/2 tsp egg replacer or 1 egg

  • 2 Tbsp water

  • 1 cup Florida Crystals or Sucanat

  • 1/4 c Earth Balance Spread

  • 2 tsp vanilla extract

  • 1/2 tsp salt

  • 3/4 c chocolate chips

  • 1/2 c hemp seeds or ground flax seeds

  • 1/4 c water

 

  1. Combine flour and baking powder in a large bowl.

  2. In a separate bowl, mix egg replacer and 2 Tbsp water or mix egg.

  3. Add sucanat, florida crystals and coconut oil to the egg replacer and cream well by hand or electric mixer.

  4. Add vanilla and salt to the creamed mixture.

  5. Mix wet ingredients into the dry ingredients.

  6. Stir in chocolate chips and hempseeds or flax.

  7. Add remaining water slowly and let batter chill for 20 min.

  8. Preheat oven to 350 degrees. Line a baking sheet with parchment paper or Silpat.

  9. Scoop the batter into golf size balls. Space 2” apart on the baking sheet. Bake approx 18 minutes, until golden brown.

  10. Remove from oven and let cool on the baking sheet.

 

 

Flourless Almond Torte with Fresh Fruit Topping

A beautiful dessert with a savory fruit topping

Serves 8

 

  • 1 ½ cups raw almonds, blanched and skinned

  • ¼ cup maple syrup

  • 3 large organic eggs

  • 1 tsp almond extract

  • ¼ tsp vanilla extract

  • ¼ tsp sea salt

  • fresh seasonal fruit or chocolate ganache, for topping

 

  1. Preheat oven to 375 degrees. Line and 8 inch springform or cake pan with a parchment paper circle cut to fit the bottom.

  2. In a food processor fitted with a metal blade, grind the almonds until flourlike, about 3 minutes. If the oil from the nuts causes the mixture to stick to the sides, run a spatula around the edge to loosen the mixture. Continue to process another 1 minute.

  3. Measure the maple syrup, eggs, extracts, and salt into a measuring cup, mixing well to break up the eggs. While the food processor is running, pour the maple syrup mixture through the feed tube and process until smooth.

  4. Pour the batter into the prepared pan and bake for 25-30 minutes. The torte is ready when the top is lightly golden brown and the center is frim. If the top browns too quickly, tent with foil and continue baking.

  5. Serve in wedges with fruit or chocolate ganache.

 

 

Balsamic Glazed Strawberries and Honey-Marscapone

 

  • 6 Tbsp balsamic vinegar

  • 1/2c superfine sugar

  • sea salt

  • fresh ground pepper

  • 2 cups fresh strawberries, quartered

  • 1/2c marscapone

  • 2 tsp honey

 

1. Make glaze: combine vinegar and sugar in a small bowl. Stir until sugar dissolves. Add a  pinch of salt and pepper, stri to mix well. Let sit for 15 minutes.

2. Put strawberries in a bowl and pour marinade over berries. Gently toss to coat.

3. Mix honey with marscapone until well blended.

4. Cover cake with marscapone and top with strawberries

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Matcha Apple Hemp Seed Cake

Yield: 8 slices

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  • 1.5 cup whole wheat pastry flour

  • 1/2 c + 2 Tbsp hemp seeds

  • 1.5 Tbsp Matcha

  • 1/4 tsp sea salt

  • 1 tsp baking powder

  • 1 tsp cinnamon

  • 1/4 tsp ground nutmeg

  • 2 eggs

  • 1/4c + 1 Tbsp raw coconut oil, melted

  • 1/2c plant-based milk (almond, coconut)

  • ½ cup coconut sugar

  • 1 tsp vanilla extract

  • 2 large granny smith apples, peeled and chopped fine

  • 1/2 c chopped walnuts

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  1. Preheat oven to 350 degrees.

  2. Grease a 9” round cake pan w 1 Tbsp coconut oil.  Set aside.

  3. Mix dry ingredients (save 2 Tbsp hemp seeds for topping) in a bowl. Sift Matcha into dry ingredients and blend.

  4. Whisk melted coconut oil into the eggs. Next add liquid ingredients and blend.

  5. Add wet ingredients to dry, mix until just blended. Add apples and nuts. Mix until just blended.

  6. Pour batter into cake pan. Top with 2 Tbsp hemp seeds. and bake for 45 minutes.

  7. Let cool, invert onto a plate and serve.

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