Delicious Comfort Foods for Winter

Transcription

1 Delicious Comfort Foods for Winter Love 4 Life Wellness, LLC Melesha Bailey-Health Coach melesha@love4lifewellness.com

2 The Weekender Egg Benedict - BY DR. JUSTYNA S. 2-3 large organic red potatoes 1 package of extra firm organic tofu 1 package of organic whole grain English muffins 1-1 ½ organic avocados 2 cups organic raw cashews, soaked overnight 1-2 organic lemons, juiced 1/2-3/4 cup of nutritional yeast Suggested Spices: organic granulated garlic powder, organic onion powder, Celtic gray sea salt, organic cracked black pepper, smoked organic paprika, organic turmeric powder, organic cumin, organic cayenne pepper or organic chipotle powder Toppings: desired amount of fresh organic chives and/or fresh organic green onion Desired amount of filtered water to thin down the cashew sauce or 1-2 tsp of organic raw cashew butter to thicken cashew sauce Thinly slice the potatoes and coat with garlic and onion powder, cracked black pepper, smoked paprika, turmeric powder, and a small amount of sea salt, cumin, cayenne, and chipotle powder. Add 1-2 tbsp of water. Bake at 400 F for min. Thinly slice tofu and coat with garlic and onion powder, black pepper, turmeric powder, a pinch or two of sea salt, and nutritional yeast. Bake at F for min. For the sauce, blend cashews, lemon juice, nutritional yeast, garlic powder, cracked black pepper, and a pinch or two of sea salt. Spread cashew sauce over the top of toasted muffins. Place tofu, potatoes, and avocado onto each muffin and pour a generous amount of cashew sauce over the top. Sprinkle chives and/ or green onions over your masterpiece! Depending on your desired thickness of the sauce, you may want to thin it down a bit by adding a splash or two of filtered water. If you find that you have thinned out the sauce too much, add 1-2 tsp of raw cashew butter to the mixture.

3 - BY RACHEL F. 15 Brussels sprouts 1 green apple 2 anchovies 1/2 cup of grated Pecorino cheese 8 dates Half of a lemon 1/2 cup of olive oil 1/3 cup of feta Handful of pecans 3 tbsp of tahini 1 tbsp maple syrup 2 shakes of cayenne 2 garlic cloves 2 tbsp Greek yogurt Salt and pepper to taste Thinly slice the raw Brussels sprouts so they look shaved and add to bowl. Matchstick cut the green apple and add to bowl. De-pit the dates and cut into quarters, add to bowl. Put pressure on knife to break the pecans into smaller pieces and add to bowl. Add feta to bowl. Cut anchovies and use a spoon on cutting board to smooth them out into a paste. Add a splash of olive oil to help with this then scrape into separate bowl and add a little bit more olive oil and a squeeze of lemon. Add tahini, maple syrup, chopped garlic, cayenne, salt, and pepper to bowl. Mix well and add a dollop or 2 (about 2 tbsp) of Greek yogurt and mix. To thin out the dressing add a splash of water. 8 Pour dressing over salad and mix. 9 Add salt and pepper to taste.

4 - BY CHERIE T. 3 cups chopped organic carrots 1/3 cup chopped onions 1 garlic clove, chopped 1/2 cup raw cashews, chopped 1-2 tbsp olive oil 1/2 cup unsweetened almond milk Salt and pepper to taste In a medium size saucepan, simmer carrots with enough water to cover until tender. Drain but reserve liquid. Let cool slightly. In a separate saucepan or griddle, sauté onions, garlic, and cashews in olive oil until golden brown. Set aside. Place carrots and cashew mixture in a Vitamix or heavy-duty blender with enough of the reserved broth to cover. Blend until it becomes a thick soup. Add a bit more broth, if needed. Add unsweetened almond milk and blend again until creamy and a nice light orange color. Add salt and pepper to taste. Serve warm. For garnish, sprinkle on additional chopped roasted cashews or roasted pepitas (pumpkin seeds) for color. In early spring, fresh peas are a lovely garnish.

5 Pear and Pomegranate Kale Salad with Pistachios - BY KATY D. Salad Ingredients (1 serving) 2 cups chopped kale, massaged with lemon juice 1 pear, diced 1 celery stalk, chopped 1/4 avocado, diced 2 tbsp pomegranate seeds 1 tbsp pistachios 4 oz protein of choice, cooked (optional) Dressing Ingredients (3 servings) 1 lemon, juiced 1/2 cup pomegranate seeds In a bowl, add chopped kale and a squeeze of lemon on top. Massage with your hands gently for 30 seconds. Top with remaining salad ingredients. For the dressing, combine all dressing ingredients except water into a blender until well combined. If needed, add water to help smooth the dressing. Use 1/3 of the dressing to drizzle over your salad. Enjoy! You can easily triple the salad ingredients and make Mason jar salads for a quick grab and go lunch! Just add protein and dressing on the bottom, layering the salad ending with kale and nuts at the top of the jar. 2 tbsp balsamic vinegar 2 tbsp olive oil 1 tbsp maple syrup 2-4 tbsp water, if needed for blending

6 - BY ILA ROHIT P. 4-6 Roma Tomatoes 4 oz water 1 tsp clarified butter 1 inch shredded ginger root 2 cloves 1 stick of cinnamon ½ tsp cumin seeds ½ tsp turmeric powder 1 tsp salt 1 tsp brown sugar 4-5 curry leaves (optional) 1 hot green chili Coriander for garnish Boil water. Add tomatoes, and cover the pot with a lid. After 10 minutes, remove the tomatoes from the pot and let sit for 5-10 minutes. Once cool to the touch, remove the tomatoes skin. Blend the tomatoes to make a puree. In a pot add the clarified butter, cumin seeds, cinnamon stick, and clove. Be careful when heating, the clove can pop out of the pan. When the cumin seeds turn black, gently add the pureed tomatoes, 1 cup of water, turmeric, salt, sugar, ginger, chili, and curry leaves. Boil for about 10 minutes on medium heat. Turn the stove off and add the coriander. This soup pairs well with veggie sandwiches, grilled cheese, or croutons.

7 Sweet & Creamy Broccoli Rabe - BY JENNIFER K. 1 bunch broccoli rabe, washed, stems trimmed 1 can Eden brand cannellini beans 2-3 Portobello mushroom caps, chopped 1/2 cup sundried tomatoes, chopped 2 tbsp olive oil 3 cloves garlic, minced Celtic sea salt to taste Red pepper flakes Grana Padano Parmigiano cheese for garnish (optional) Heat oil over medium heat in a large pot and add garlic, cooking for 2 minutes. Add mushrooms and stir, cooking for another 5 minutes. Add sundried tomatoes and beans, and stir until warmed. In the meantime, bring a large pot of water to a boil and blanch broccoli rabe for 7 minutes. Drain well and add broccoli rabe to bean mixture. Stir until combined and season with salt, red pepper flakes, and optional Parmigiano to taste. Broccoli rabe is often overcooked, which brings out excessive bitterness in this otherwise delicious Superfood. The key to cooking broccoli rabe is to blanch it for 7 minutes. At that point, it is perfectly cooked, soft enough to bite, but not chewy or overly bitter.

8 - BY LYNNE S. 10 cups of water 1 medium eggplant 2 cups of lentils 1 cup of quinoa 3 carrots, diced 3 garlic cloves, minced 3 celery stalks, chopped 4 whole lemons, freshly squeezed 2 tsp of turmeric spice Red pepper spice (to taste) White pepper spice (to taste) Sea salt (optional) Olive oil (optional) Preheat oven to 350 F. Slice whole eggplant into strips and bake for approximately 20 minutes. Optional: Before baking, you may brush eggplant strips with olive oil and sprinkle with sea salt. After cooked, set to the side to cool. Cool down and purée in blender. Set aside. In a separate pan sauté onion, carrots, and celery until tender. Add garlic, turmeric, red pepper, white pepper, and cook for approximately 3 minutes. Add lentils, quinoa, water, and fresh ginger. Bring to a boil. Reduce heat. Cover and simmer for approximately 45 minutes. Add puréed eggplant to your soup. Top off with fresh squeezed lemon to taste.

9 Vegan Creamy Tomato One-Pot Pasta - BY JANE J. 1 lb pasta of choice 1 28 oz. can diced tomatoes 1 1/2 cups tomato sauce 3 cups veggie broth or water (you may need to adjust liquid depending on pasta type) 1 bell pepper, chopped 1 onion, chopped 1/4 cup nutritional yeast 1/2 tsp onion powder 1 tsp garlic powder 1/2 tsp chili flakes 1 tsp dried basil 1/2 tsp black pepper 1/2 tsp salt In a large pot, combine ALL of the ingredients. Mix until thoroughly incorporated. Place on the stove. Cover and bring to a boil. Once it has reached a boil, uncover and simmer for about minutes. Cook time will depend on type of pasta. Remove from the heat once the pasta has become al dente. Serve right away with some fresh parsley and vegan Parmesan or use for meal prep! I suggest using rigatoni brown rice pasta because it makes the dish creamier and holds the flavorful sauce really well. You can also make your own tomato sauce with a can of tomato paste, water, and spices. I like to use a premade jar of organic sauce because I find it adds an additional level of flavor.

10 - BY MICHELLE T. 10 large dates 1 cup of oats, gluten free 2 1/2 tbsp of almond butter (like the crunchy brand from Trader Joe s) 2 1/2 tbsp of cacao powder 1/4 cup of chocolate chips or vegan chocolate chips To garnish: coconut whipped cream, strawberries, and vegan chocolate chips Remove pits from dates and soak in a cup of water to make softer for the blender. Dry dates. In a large blender, add oats, dates, crunchy almond butter, and cacao powder, and pulse to mix. Fold chips in last and mix. Tablespoon the raw cookie dough into balls and then press into a small flat cookie shape on a cookie sheet. Repeat this process until you finish using all the dough. You can add 1 tbsp of maple syrup to make the cookies sweeter, or 1 tbsp of coconut oil for a richer flavor.

11 Easy Homemade Chocolate Almond Fudge - BY ALEKSANDRA P. 1 cup creamy almond butter 1 cup dark chocolate cacao powder 3/4 cup coconut oil, melted 1/4 cup raw honey or maple syrup 1 tsp vanilla extract Dash of Himalayan pink salt 1/2 cup toasted pine nuts 1/2 cup freeze-dried raspberries 1 tbsp raw shelled hempseed (garnish) 1 tbsp freeze-dried raspberries (garnish) Grease the cups of a silicone mini muffin tray with coconut oil. Set aside. Mix dark chocolate cacao powder with Himalayan pink salt. Add almond butter, honey, vanilla extract and melted coconut oil. Mix well. Gently mix pine nuts and 1/2 cup of freeze-dried raspberries into the fudge mixture. 5 Scoop the mixture evenly into the greased cups. 6 Sprinkle with hempseed and the remaining chopped freeze-dried raspberries. Pop the tray in the freezer for at least 30 minutes to set. During mixing add more coconut oil and raw honey if your mixture is too dry or add more chocolate powder if your mixture is too runny. Taste as you go to adjust the desired flavors

12 Hi, I am Melesha Bailey, I suffered for many years with chronic pain from fibromyalgia, sciatica, and nerve damage in my leg. I became addicted to pain medications. I would stay in bed for days and eat all the bad food that I could think of which led to my 50 pound weight gain. My health continued to decline until I was sick and tired of being sick and tired. The last straw was when diagnosed as pre-diabetic and then, my mind shifted. I was not going down that road. I witnessed the devastation of obesity and diabetes and how it can destroy people s lives. That is when I took control of my life and my health. I changed my diet and was able to get off most of my medications (no more pain pills.) My life will never be the same and there s no turning back. I eat healthy, exercise, pray, meditate and my outlook on life has been life changing. I have a passion for healthy living and that has lead me down the path of helping others that are like me, having a desire to change their path from sickness to wellness. This ebook contains some easy and delicious recipes that are going to be sure to warm your heart and body. There may be some ingredients that you may never have used. This is a great opportunity to try some new and healthy food options that are full of vitamins and minerals that will nourish your body, mind, and spirit. Food can heal. When you put good food in your body, your body will respond. Enjoy great food this winter and use this ebook to try new things. Happy Eating Melesha I studied at the Integrative Institute of Nutrition and became a certified health and wellness coach. My desire was to learn how to continue my transformation and journey of healing and to pursue life changing solutions that help people as they deal with their health issues. My mission is to provide positive, compassionate, informative, trustworthy care and guidance to each client I serve. My goal is to work tirelessly to equip and support my clients to deal with life and health related issues. I offer a vast array of services either online or face-toface: 3-6 Month personalized one-on-one coaching and mentoring sessions Group Coaching Sessions (4-10) participants Workshops Speaking Engagements to Groups or Events Webinars