Easy, Healthy, and Delicious. Holli s Favorite Recipes from. nutritionalstyle Holli Thompson, CHHC

Easy, Healthy, and Delicious Holli s Favorite Recipes from nutritionalstyle Holli Thompson, CHHC

Easy, Healthy and Delicious: Holli s Favorite Recipes Copyright notice Copyright 2011 Holli Thompson, Nutritional Style www.nutritionalstyle.com All rights reserved. All content contained within Easy, Healthy, and Delicious: Holli s Favorite Recipes book is copyright 2011 All literary work contained within Holli s Favorite Recipes belongs to and is reprinted with permission. Reproduction, copying, or any other form of use of the pieces contained within the book is strictly forbidden without express permission from the author, herself. Note: The owner of this book is permitted to print one hardcopy of this e-manual for his personal use. These rules have been established to protect the rights and ownership of the author and to ensure that their work is upheld as their own.

A Note from Holli Welcome to Nutritional Style! My clients use the recipes in this book all the time, and I m thrilled to be able to share this collection of Easy, Healthy, and Delicious recipes with you. They re my favorites. Most of these recipes are dairy, gluten and soy free: all common inflammatory food groups. Although I don t always specify organic in the recipe, I highly recommend that you use organic ingredients wherever possible to minimize and reduce the toxic intake to your body. If you re sugar sensitive, prone to candida or yeast, or in any stage of diabetes, you ll want to substitute natural stevia, or another low-glycemic sweetener for any of the sweet fruits or natural sweeteners recommended. Please confer with your physician if you re unsure. If you d like to speak with me about your personal nutrition, diet and/or health issues, please go to www.nutritionalstyle.com/services and schedule a Breakthrough Session today. That s a one-on-one private session by phone, so we can conveniently speak together no matter where you live. There s no time like today to embrace your health through your food, and make changes to support a healthy tomorrow. With love, and lot s of raw, leafy greens, Holli xo

4 Contents Drinks 1. The Basic Green Smoothie... 7 2. The Basic Green Smoothie Banana... 8 3. Skinny Green Smoothie... 9 4. Berry-Peach Smoothie... 10 5. Berry Smoothie... 11 6. Tropical Smoothie... 12 7. Almond Milk... 13 8. MOJO Shake... 14 9. Cake-Batter Smoothie... 15 10. Morning Milk Shake... 16 11. Strawberry Milk Shake... 17 12. Superfood Milkshake... 18 13. Green Juice... 19 14. Ginger Healing Tea with Turmeric... 20 snacks 15. 10 Minute Nut Bars... 22 16. Date/Nut Energy Bar... 23 17. Too Good Granola... 24 18. Sweet or Spicy Roasted Nuts... 25 19. Nutty Butter Granola Balls... 26 20. Kale Chips... 27 21. Nori Chips... 28

Sauces/ Dips 22. Pink Salmon Pate... 30 23. Raw Zucchini Hummus... 31 24. Raw Tomato Sauce... 32 25. Apple Cider Vinaigrette... 33 26. Mix and Match Pesto... 34 27. Vegan Parmesan... 35 5 soups 28. Butternut Squash Soup with Apple... 37 29. Creamy Cauliflower Soup... 38 30. Warm Broccoli Soup... 39 31. Pineapple and Cucumber Gazpacho... 40 32. Watermelon and Tomato Gazpacho... 41 33. Alkalizing Soup... 42 salads 34. Kale and Avocado Salad... 44 35. Quinoa and Bean Salad with Mango... 45 36. Corn, Tomato, Avocado and Onion Salad... 46 37. Cucumber and Avocado Salad... 47 38. Cucumber Wakame Salad... 48 sides 39. Basic Black Beans... 50 40. Basic Brown Rice... 52 41. Baked Autumn Vegetables... 53 42. Burdock Root and Carrot Saute... 54 43. Springtime Artichokes... 55 44. Steamed Butternut Squash... 56

45. Sweet Potato Fries... 57 46. Quinoa Tabbouleh... 58 6 Entreés 47. Black Bean Veggie Burger... 60 48. Dal... 61 49. Sautéed Collard Greens with White Beans and Lemon... 62 50. Slow Cooking Veggie Chili... 63 51. TAN TAN Noodles... 64 52. Eggs and Spinach in a Pocket... 65 53. Gluten Free Pancakes with Cacao Chips... 66 54. Uncooked Oatmeal... 67 desserts 55. Chocolate Chia Tapioca Pudding... 69 56. Mystery Chocolate Pudding... 70 57. Quinoa Pudding... 71 58. Berry Parfait... 72 59. Berry Sorbet... 73 60. Frozen Banana Ice Cream... 74 61. Superfood Truffles... 75 62. Peanut Fudge... 76

drinks

1 The Basic Green Smoothie 1 head romaine lettuce 3 large leaves of kale 1 medium cucumber 1 lemon peeled 1 inch piece ginger peeled 1 apple ½ or so cup water Blend all ingredients in blender or Vita Mix.

2 The Basic Green Smoothie Banana 1 head Romaine lettuce 3 large leaves of kale 1 medium cucumber 1 lemon peeled 1 frozen banana (optional) 1 inch piece ginger peeled 1 apple Blend all ingredients in blender or Vita Mix. Extra Cleansing Info: Greens are rich in enzymes, phytonutrients, and living nourishment, and are a source of absorbable calcium. Greens also lift your spirits they elevate your mood and are energizing. Lemons are cleansing and alkalizing. Ginger is a cleansing herb it stimulates circulation and sweating. Ginger also aids digestion and is anti viral.

3 Skinny Green Smoothie 1 head romaine lettuce 1 large cucumber 4 leaves kale 1 whole grapefruit, peeled 16 20 oz. pure water Blend in your high speed blender. Simplicity rules with this one!! You could add the following: banana for sweetness, and celery or parsley would be nice too. Get the GLOW baby!!

4 Berry-Peach Smoothie 1 cup fresh organic strawberries 1 scoop hemp protein 1 fresh peach( or frozen peaches) 6 8 oz almond milk 1 frozen banana fresh mint leaves optional flax seeds-ground raw shredded coconut cinnamon vanilla any supplement of choice Blend in blender or Vitamix Extra Cleansing Info: Strawberries must be organic- toxins in spraying, high in Vita C Coconut water hydrating, secret weapon for kids and athletes Banana potassium, great for muscle recovery Mint cleansing Optional hemp protein for lasting power

5 Berry Smoothie 1 cup fresh organic strawberries 1 nectarine( or frozen peaches) 6 oz coconut water Blend in blender or Vitamix.

6 Tropical Smoothie 6 8 oz coconut water 1 cup strawberries ½ cup mango 1 frozen banana Blend all ingredients in high speed blender.

7 Almond Milk 1 cup raw almonds 3 cups pure water 2 medjool dates Add almonds and water to your high speed blender. Blend until smooth. Using a nut milk bag (or a sprouts bag available at your health food store) strain skins from almonds by filling bag or cheesecloth with milk. Gently squeeze milk through. Milk will be free of all skins. Add back to blender with 2 medjool dates and blend.

8 MOJO Shake (courtesy of Holli s husband) 1 scoop hemp protein 1 tbsp maca powder 1 tsp raw cacao powder 1 cup organic almond milk ½ or 1 whole frozen banana ½ cup frozen blueberries touch of vanilla pinch cinnamon, optional 1 tsp or more raw unsweetened coconut Blend all ingredients in a high speed blender and enjoy!!!

9 Cake-Batter Smoothie This smoothie should come with warning labels: Indulgent, Decadent, and Delicious. Somehow all of these ingredients end up tasting like cake batter from the spoon. I whipped this up the other day when I was craving pineapple and hadn t had lunch; it s pretty substantial and can definitely sub for a meal. 1 tbsp of the following (all raw and organic, please): hemp protein powder chia seeds flax seeds ground maca powder coconut flakes coconut butter (by butter I mean with the coconut mixed in, not coconut oil) 2 medjool dates pitted 1 small banana 2-3 slices fresh pineapple ¼ tsp fresh vanilla 3 drops vanilla stevia Handful of ice cubes Add all ingredients to a high speed blender and blend. You may be tempted to scrape the mixer.

10 Morning Milk Shake 1 scoop hemp protein 1 cup organic almond milk ½ or 1 whole frozen banana touch of vanilla pinch cinnamon 1 tbsp flax seeds, ground 1 tsp or more raw unsweetened coconut Blend in blender. Add in ice if needed while blending for a milk shake consistency.

11 Strawberry Milk Shake 6 8 oz almond milk 1 frozen banana 1 scoop hemp protein 1 cup strawberries 1 tbsp coconut or 2 dates, pitted, optional Blend all ingredients in high speed blender.

12 Superfood Milkshake 1 cup almond or rice milk 2 medjool dates, pitted 3 drops vanilla crème stevia sprinkle pumpkin pie spice 1 tbsp maca 1 tbsp chia 2 tbsp raw cashews 1 tbsp ground flax seed ½ banana Blend in blender or Vitamix.

13 Green Juice All organic if possible 1 head romaine lettuce 5 stalks celery 1 large cucumber 4 large leaves kale 1 lemon, peeled if not organic 1 piece fresh ginger, vary to taste 1 granny smith apple for sweet Juice all ingredients in your home juicer. This juice will last for up to 4 hours if you use a centrifugal home juicer.

14 Ginger Healing Tea with Turmeric 2 cups of water, ½ tsp of grated fresh or powdered (organic) ginger ½ tsp of turmeric 1 tbsp grade b maple syrup 1 tbsp fresh lemon juice. To make your special healing tea, add ingredients to boiling water and let simmer for 10 minutes. Strain the tea into a mug and add maple syrup and lemon juice. Stir and enjoy!

snacks

15 10 Minute Nut Bars 1 cup peanuts or almonds 2 tbsp sesame seeds ¾ cup raisins ¼ cup medjool dates 2 tbsp honey 2 tbsp cinnamon Grind all ingredients except honey in the food processor until a semi-fine texture, but before it becomes the consistency of a nut butter. Add honey to blend. Add mixture to a small square pan and pat down to about ¾ inch height, or as my son likes to do, roll it into balls. Refrigerate for an hour or so.

16 Date/Nut Energy Bar Makes one bar For 12 bars, use ¾ cup each ingredient. 1 tbsp dates-pitted 1 tbsp oats-ground 1 tbsp dried cranberries or fruit of choice 1 tbsp coconut, unsweetened 1 tbsp walnuts-finely chopped 1 tbsp dark chocolate 1 tbsp coconut syrup Add dates to food processor to puree. Add remaining ingredients to blend briefly so it s still chunky. Roll into ball and wrap with plastic wrap and refrigerate. For the larger recipe, mold into pan or baking dish and cut when chilled into bars.

17 Too Good Granola 1 package Bobs Red Mill organic raw oats ( 4 cups) or comparable ¾ cup melted coconut oil ½ cup maple sugar ½ cup agave or honey or maple syrup (sweeten to taste) 2 cups unsweetened coconut flakes 1 tbsp vanilla optional flax seeds or ground flax-1/2 cup 1 cup or more optional dried fruit or raisins, ( cherries,figs, cranberries etc.) 1 cup optional crushed nuts pinch or two celtic sea salt Pre heat oven to 350 degrees. Mix all ingredients in large bowl. Spread flat on 2 cookie sheets. Bake for 30 minutes. Stir with spatula a few times to brown evenly. Watch so it does not burn, it will not be crispy until it sits out of the oven for a few minutes. If you choose to add dried fruit, do so after the granola is baked so the fruit does not burn. This is way too good! Try alone as a snack, or as a topping on an organic yogurt Add rice milk or almond milk, if desired.

18 Sweet or Spicy Roasted Nuts Sweet Roasted Nuts 4 cups raw almonds ½ cup coconut syrup or maple syrup ¼ cup maple sugar ¼ cup lime juice 2 tbsp cinnamon 1 tsp sea salt Mix nuts and ingredients together in large bowl. Add to a baking sheet and roast at 250 for 1 hour, stir occasionally. Spicy Roasted Nuts 3 cups raw walnuts 2 /3 cup raw honey 2 tsp ground chile powder 1 generous pinch sea salt Mix nuts and ingredients together in large bowl. Add to a baking sheet and roast at 250 for 1 hour, stir occasionally.

19 Nutty Butter Granola Balls These are quick, easy and use ingredients you normally have in your cupboard The kids love em! There are different substitutions offered so that if you are missing an ingredient, you might have another option. 1 /3 cup honey ( or coconut nectar) ¼ cup peanut butter, almond butter or tahini 2 tbsp coconut butter or unsalted butter 1 cup crisp O cereal or rice cereal 1 cup old fashioned oats ¼ cup dried fruit Add cereal, oats and fruit to a large mixing bowl. Melt honey, nut butter and coconut butter over medium heat until smooth. This will take a minute or two. Add to the dried mixture and fold gently. Scoop onto a lined baking sheet or mini cupcake liners on a baking sheet and refrigerate for 15 minutes or so. These tasty treats will last in the refrigerator for up to a week covered.

20 Kale Chips Kale is the King of vegetables, loaded with deep green antioxidants, protein, calcium, magnesium and vitamin K. These chips are an easy and delicious way to get your kale in, and so delicious that in my house they rarely make it off the stove! They are low in calories, high in fiber and a big nutrition bang for the buck. 1 or 2 bunches of kale olive oil sea salt, preferably high mineral celtic sea salt. cayenne pepper, optional Preheat oven to 375 degrees. Remove kale from stalk, leaving the greens in large pieces. Using a large bowl, add torn kale pieces and sprinkle with olive oil. Massage the kale to cover it evenly. Add sea salt if desired, and some cayenne pepper for a spicy version. Lay kale out of a baking sheet and bake for 5 10 minutes. Times will vary depending on your oven and kale can burn easily. When you see kale crisp, it s ready. Turn if needed.

21 Nori Chips Nori is commonly known as the wrapper for sushi, and we love it that way, but did you know it s also one of the ocean vegetables highest in protein? It offers lots of fiber, omega 3 fatty acids, vitamin C and essential B12 Ways to eat Nori: toasted as a snack (see recipe), rolled as sushi, or use nori wrappers to roll a slice of avocado, and assorted veggies and lettuces. I love nori sheets cut into skinny strips to garnish a caesar salad; a treat for vegans who love the taste but not the anchovy. Ingredients flat nori sheets, not pre toasted toasted sesame oil celtic sea salt Preheat oven to 400 degrees. Brush nori sheets on both sides with sesame oil, and lay flat on baking sheets. Sprinkle sea salt on the nori sheets. Bake for 10 minutes or so until crispy. Separate into skinny strips with a pizza cutter or gently break apart. WARNING: highly addictive!

Sauces/ Dips

22 Pink Salmon Pate 2 cups raw walnuts 1 and half red bell peppers 2 spring onions, cut off dark green ends 2 stalks celery high grade sea salt to taste (about a tsp) Combine ingredients in a food processor and blend until very smooth. (This may take longer then you think it will, keep blending until its very creamy.) This can be served on a salad, or on crackers or with crudite. Keeps in the refrigerator for a few days.

23 Raw Zucchini Hummus Here s a yummy recipe for a last minute cocktail party or lunch. This hummus is made with fresh organic zucchini instead of chickpeas... it s lighter and airy and REALLY tasty. Zucchini is a good source of protein, Vita C, and some necessary minerals like magnesium AND it s very low in calories. I added tahini (ground sesame seeds), a good source of calcium and some garlic. 2 cups zucchini ( chop into 1 inch pieces) 1 /3 cup lemon juice ¾ cup tahini ¼ cup olive oil 1 clove garlic, peeled 1 tsp celtic sea salt to taste 2 tsp cumin powder Blend all ingredients in food processor until smooth and creamy. Serve with crudite, or *toast some ezekial wraps or pita bread. *Slice ezekial whole grain tortillas into chip size, lay flat on cookie sheet. Drizzle with olive oil, and sea salt. Toast in oven at 350ºF for 10 15 minutes. Turn halfway through.

24 Raw Tomato Sauce This recipe is so simple to make; it takes 5 minutes! I make my own raw zucchini noodles and if you haven t tried this you ll be amazed at how delicious they are. Kids love to make them. You ll need a spiralizer, a convenient kitchen tool to have. The spiralizer makes long pasta noodles from vegetables like zucchini and can also be used for potatoes, or any firm root vegetable. 1 to 1½ pounds ripe tomatoes, about 3 large tomatoes 2 3 garlic cloves, peeled ¼ cup olive oil ¼ cup chopped fresh basil or parsley celtic sea salt to taste black pepper, to taste 1 pound pasta freshly grated parmesan cheese for serving, optional In a food processor, combine garlic, tomatoes with juice, olive oil, and basil. Pulse quickly to chop roughly. Pulse more for a smoother sauce, if desired. Transfer to a bowl, add salt and pepper and let stand to marinate for about 20 minutes. Cook pasta until just tender, drain and toss hot with the marinated tomato sauce. OR top your zucchini noodles!

25 Apple Cider Vinaigrette Apple Cider Vinegar is alkalizing to our bodies, unlike other vinegars, making it a healthy choice for our salads. It can be used to cleanse the digestive tract, improve the digestion process and increase circulation. ½ cup extra virgin olive oil ½ cup apple cider vinegar ¼ tsp sea salt ½ tsp Dijon mustard 1 clove garlic ¼ cup coconut syrup (optional) Blend until smooth. Makes 8 ounces.

26 Mix and Match Pesto 2 cups fresh basil leaves, (no stems) tightly packed OR 2 cups fresh parsley, curley or flat leaf 1 cup walnuts, raw or roasted OR 1 cup pine nuts, raw or toasted ½ cup olive oil OR ½ cup grapeseed oil 1 tbsp lemon juice salt optional Pulse all ingredients in a food processor, and refrigerate for up to 5 days. Pesto freezes well. Mix pesto with Parmesan cheese or optional Vegan Parmesan prior to serving. Serve over pasta of choice, or sliced fresh tomatoes from the garden

27 Vegan Parmesan ½ cup pine nuts ¼ cup nutritional yeast ½ tsp celtic sea salt Pulse ingredients in food processor 10 12 times. Store in refrigerator.

soups

28 Butternut Squash Soup with Apple 1 (2 to 3 pound) butternut squash, peeled and seeded 2 tablespoons extra virgin olive oil 1 medium onion, chopped apple or pear, chopped 6 cups chicken stock nutmeg and cinnamon celtic sea salt pepper, if desired Cut squash into 1-inch chunks. In large pot add olive oil. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with nutmeg, cinnamon, salt, and pepper. Serve.

29 Creamy Cauliflower Soup 1 head cauliflower 4 large shallots or 1 onion of choice 3 ribs celery 4 cups veg broth or chicken broth 2 tsp nutmeg 1 bay leaf 1 tsp white pepper celtic sea salt to taste 2 clove garlic Simmer for 30 45 minutes until vegetables are soft enough to puree. Use immersion blender in the pot or add batches to your high speed blender. Blend until creamy.

30 Warm Broccoli Soup ½ avocado 6 8 broccoli heads ½ red onion 1 celery stick a big handful of spinach an inch of root ginger dash cumin dash of bragg liquid amino for added taste celtic sea salt Lightly steam the broccoli for 5 6 minutes. After steaming, blend all the ingredients together using your blender or hand mixer and add sea salt to taste.

31 Pineapple and Cucumber Gazpacho 4 cups fresh pineapple 4 cups cucumber, peeled 5 scallions 2 tbsp lime juice 2 tsp celtic sea salt 1 handful cilantro 3 tbsp avocado or olive oil 1 half cup raw almonds Rough chop the pineapple, cucumber and scallions first and grind the almonds in your food processor. Add all ingredients to a high speed blender and blend. Drizzle with a touch of avocado oil if you like. Garnish with cilantro. Extra Cleansing Info: Pineapple diuretic, vita C Cucumber moisturizing, hydrating Scallions anti viral Lime juice alkalizing Celtic Sea salt mineralizing Cilantro cleansing Avocado oil healthy oil, light Almonds calcium, protein, Vita E

32 Watermelon and Tomato Gazpacho 3 cups watermelon chunks, seeded 2 medium tomatoes ½ cucumber, peeled ½ cup red bell pepper, seeded 2 tbsp lime juice 1 small handful cilantro leaves 1 teaspoon chopped fresh ginger ½ small jalapeno, seeded 1 scallion chopped Celtic sea salt and black pepper to taste Combine all ingredients in a high speed blender and serve chilled.

33 Alkalizing Soup 1 avocado, 2 spring onions ½ red or green pepper 1 cucumber 2 handfuls of spinach ½ clove of garlic 100 ml of organic vegetable broth lemon or lime juice to taste Bragg liquid aminos, dash to taste Add avocado and broth to your blender. Add other vegetables and blend to warm if you have a vitamix blender. You can warm this further on the stove if you need to.

salads

34 Kale and Avocado Salad 1 head kale, any type 1 ripe avocado extra virgin olive oil Himalayan sea salt cherry tomatoes 2 spring onions juice of one lemon Remove center stalks from kale and slice into ribbons (I like to roll it up and slice across). Add olive oil to coat and massage with your hands to coat kale Add Himalayan sea salt to the kale and massage further (this will allow the kale to release more moisture and make it more palatable). Add an avocado and massage with your hands Add tomatoes, sliced in half Add sliced spring onions Add juice of one lemon

35 Quinoa and Bean Salad with Mango 1 mango, peeled and cubed 1 red bell pepper, seed and diced 1 cup chopped scallions 1 cup chopped cilantro (i have made this with and without, your choice) 2 tbsp red wine vinegar 1 tbsp mirin 2 tbsp grapeseed oil sea salt to taste 2 cups cooked quinoa 15 oz cooked black beans Fold everything together. Allow to sit in the refrigerator for a few hours so the flavors meld.

36 Corn, Tomato, Avocado and Onion Salad This is one of my favorite summer salads and an easy choice to bring to a pot-luck dinner. I prefer the corn raw off the cob the kernels tenderize after adding the dressing and you really taste the fresh sweet flavor. 2 cups fresh organic corn, lightly cooked or raw from the cob 1 avocado cut into small cubes 1 pint organic cherry or grape tomatoes halved ½ cup finely diced red onion Dressing: 2 tbsp extra virgin olive oil ½ tsp grated lime zest from organic lime 1 tbsp squeezed fresh lime juice ¼ cup chopped cilantro (optional) ¼ tsp celtic sea salt dash of cayenne pepper (optional) Soak onion first for 20 minutes in iced cold water to remove some of the sharp flavor. Combine the corn, avocado, tomatoes and onion in a large glass bowl. Mix the dressing ingredients in a seperate bowl, and to salad and gently toss.

37 Cucumber and Avocado Salad 1 cucumber salt chili pepper 1 tbsp fresh lime juice 1 tsp minced onion sweet red pepper, sliced organic greens 1 avocado, sliced fresh parsley Peel and slice the cucumber paper-thin. Season with salt, chili pepper and lime juice. Sprinkle with onion and red pepper slices. Arrange greens on serving plates. Add cucumber mixture. Add avocado and parsley.

38 Cucumber Wakame Salad *Wakame is sold dried in the Japanese section of most grocery stores, and is also known as Alaria. It contains high levels of Iodine, Vitamin A, and B12 and B6. It is also a significant source of Maganesium and absorbable Calcium. 1 large or 2 small cucumbers sliced 3 strips Wakame, soaked overnight (or quick boil for 5 min.) 2 tbsp organic brown rice vinegar 2 tbsp Mirin Gomasio Rinse Wakame and chop to 1 inch pieces. Toss with remaining ingredients except Gomasio. Sprinkle with Gomasio and serve.

sides

39 Basic Black Beans 1 pound. of dry beans (2 cups) 6 cups of water Here are some creative and delicious add-in s: onion (red, yellow, or white) fresh garlic carrots celery tomatoes cayenne pepper salsa scallions or green onions cilantro vegetable stock kombu or another sea vegetable for added richess and flavor Preparation: Canned beans can contain toxins from BPA, a common toxin used to line cans. Some brands are BPA free, like EDEN brand, but once you get used to the fresh flavor of your own soaked beans, you won t go back to cans. Dry beans must be soaked before cooking. The quick soak method: Add 6 8 cups of water to one pound of beans. Bring beans to a rapid boil for 2 minutes and remove from heat. Allow to sit for an hour, drain and rinse and cook as desired. continues on next page

Overnight soak. Add 1 pound of beans to 6 cups of water. Let sit overnight, drain and cook as desired. Cooking Add 6 8 cups of water to rinsed and drained beans. Simmer gentle with lid slightly tilted (not on tight) until tender, about 1½ 2. Add salt at the end of the cooking process otherwise the beans will become hard. Add acidic additions (like tomatoes or vinegar) at the end. Add tender herbs like cilantro and green onions on top to garnish after cooking. Beans can be cooked in large batches and stored in the refrigerator for several days.

40 Basic Brown Rice 1 cup brown rice 2 cups of water or broth seasonings to taste I like to experiment with: onions organic vegetable broth garlic chopped nuts other grains like quinoa, long grain wild rice, millet Rinse rice and strain. Place all ingredients in a pot with a tight fitting lid. Bring to a boil, reduce heat. Cover and let simmer for 50 minutes, if you are not experienced with cooking rice, you ll want to check the rice 10 minutes before the anticipated finish time so you don t burn the rice. Remove from heat and let stand 10 minutes. Fluff with fork and serve. (yields 3 cups) This is great prepared in big batches and used during the week for breakfast, salads, or a dinner pilaf. May also be prepared in a rice cooker.

41 Baked Autumn Vegetables This colorful Autumn dish is one of my favorite seasonal recipes, and the easiest! I ve served this at dinner parties and I make it at least once a week for my family. It s a crowd pleaser and it tastes great the next day for lunch. Peel and cut the following vegetables into equal size pieces butternut squash or any fresh squash carrots sweet potatoes onions red beets olive oil Toss all vegetables together with olive oil and fresh herbs for savory flavoring, or with maple syrup and cinnamon for a sweet delicious flavor.. Kids love to dip these in a little bit of maple syrup.

42 Burdock Root and Carrot Saute 2 cups burdock root, julienned 2 cups carrots, julienned 1 tbsp sesame oil or Eden Toasted Sesame Oil 1 tbsp tamari or nama shoyu soy sauce or to taste 1 tbsp green onions, sliced 1 cup water Heat oil in a medium skillet, and sauté the burdock for 2 to 3 minutes. Add enough cold water to just barely cover the burdock. Layer the carrots on top. Bring to a boil, cover, and reduce the flame to low. Simmer for 20 to 25 minutes. Add shoyu, cover, and simmer another 5 to 7 minutes. Remove the cover, mix, and cook off remaining liquid. Place in a serving bowl, and garnish with green onions or squeeze a little fresh ginger juice over and mix before serving.

43 Springtime Artichokes Artichokes are a whole food, a great source of fiber, have four grams of protein, are high in antioxidants and they soothe our digestion. ( Thanks to silymarin, an antioxidant that soothes our liver, too.) Here s my simple recipe for steaming these gems. 4 artichokes zest of an organic lemon Remove the little dark petals close to the stem. With a very sharp knife, (I use a bread knife) slice off stem so its flush and artichoke can sit flat. Cut off the top so the pale green leaves show. Next take your kitchen shears and cut the tips of the outer petals. Place a steamer in a large pot, and fill water to cover the basket. Add lemon peel and artichokes, stem down, to the basket. Cover and steam for about 30 minutes or so. Serve with vinaigrette of choice.

44 Steamed Butternut Squash This simple recipe is from Whole Foods Market and could not be easier! 2 cups butternut squash, or any variety of winter squash, cut into 1-inch cubes 3 tbsp extra virgin olive oil 1 tsp orange juice sea salt and pepper to taste Optional: feta cheese chopped fresh rosemary ½ small onion sliced thin, cooked with the squash Also try combining 4 tsp finely minced fresh ginger, ½ tsp cinnamon and 2 tsp honey with the olive oil. Fill the bottom of the steamer with 2 inches of water. While steam is building up in steamer, peel and cut squash into 1-inch cubes. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape. Transfer to a bowl. For more flavor toss squash with the oil, orange juice, salt, and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils.

45 Sweet Potato Fries Did you know that sweet root vegetables like carrots, sweet potatoes and butternut squash are not only high in vitamin A and beta carotene ( think gorgeous skin!) but also a great way to keep cravings at bay? They are high in natural sugars- the good kind that slowly elevate your blood sugar to keep you from wanting refined processed sugars later. I often recommend increasing root vegetables to my clients that suffer from sugar cravings. This secret really works. Here s a recipe for one of my favorite and easy ways to enjoy a delicious sweet potato. This recipe works just as well for white potatoes or carrots. 2 3 large sweet potatoes (and/or carrots or white potatoes) olive oil sea salt cinnamon optional (for sweet potatoes or carrots) maple syrup Peel potatoes or carrots and slice into long strips. Place in a mixing bowl and toss with enough olive oil and sea salt to coat. You can add cinnamon for an even sweeter treat. Spread onto a baking sheet and place in a pre-heated oven at 350ºF. Roast until golden brown, times will vary. Turn once if you are able to without breaking. Dip in maple syrup for a healthy sweet treat. Genuine maple syrup is high in minerals.

46 Quinoa Tabbouleh Quinoa, (pronounced Keen-Wa) is one of my favorite grains and is actually a seed. It s high in protein, making it a wonderful balanced protein for vegans, and it s also easy to digest. Did I mention it s gluten free? Unlike some heavier grains, quinoa leaves me feeling light and energized. It s also high in fiber and loaded with magnesium, a mineral that relaxes our systems. Check out this superfood that s high in vitamins, minerals and fiber. Here s an easy recipe to try today. 1 cup quinoa, cooked and cooled ½ tsp salt, (preferably celtic sea salt) ¼ cup extra virgin olive oil ¼ cup lemon juice 3 fresh tomatoes, diced 1 cucumber, diced 2 3 spring green onions 1 cup fresh parsley Stir all ingredients together. Best when allowed to sit for 15 minutes to allow flavors to meld.

Entreés

47 Black Bean Veggie Burger Makes 6 8 patties 1 and ½ cup cooked black beans ½ cup oats ½ cup gluten free bread crumbs 4 tbsp finely chopped onions 4 tbsp finely chopped carrots 4 tbsp finely chopped organic tofu-substitute mushrooms if you do not use soy 2 garlic cloves, finely minced 2 tsp nutritional yeast 1 tsp ground cumin 1 tbsp soy sauce or coconut aminos if you do not use soy 1 tbsp vegetarian Worcestershire sauce ¼ tsp cayenne pepper salt, to taste celtic sea salt and black pepper, to taste Mash beans with fork or potato masher, leaving some texture. Add all remaining ingredients and mix. Form into 6 to 8 patties. Lightly prepare a pan with coconut oil and over medium high-heat, brown patties on both sides. Serve over pasta of choice, or sliced fresh tomatoes from the garden.

48 Dal 1½ cups lentils ¼ cup light olive oil 1 cup chopped onion 1½ tsp salt 1 tsp ground turmeric 1 tsp ground cumin seeds ¼ tsp crushed red peppers ½ cup snipped coriander leaves or parsley Lemon peel for garnish, if desired Cover lentils with water, and soak one hour. Heat lentils and water to boiling. Cook 45 minutes, adding water if necessary. Drain lentils well. Heat oil in 12-inch skillet. Stir in onion, salt, turmeric, cumin and red peppers, cooking over low heat until onion is tender. Put some of this mixture aside, for garnish, if desired. Stir lentils into oil and spices. Cook over low heat, stirring frequently, 20 minutes. (Watch carefully to prevent burning.) Just before it s done, stir in coriander leaves or parsley. Before serving, sprinkle with reserved onion, and garnish with strips of lemon peel, if desired. Serves 6 8.

49 Sautéed Collard Greens with White Beans and Lemon 1½ pounds collard greens, sliced into ribbons 1 medium shallot, thinly sliced 1 15-ounce can white beans (1½ cups), rinsed and drained (Eden brand beans, please, no BPA in can)or preferably the equivalent of dried and soaked white beans. 2 teaspoons lemon zest-organic 2 tbsp extra virgin olive oil ½ cup vegetable broth cayenne to taste, celtic sea salt to taste To prep the collards, fold each leaf in half and slice off and discard the stem. Stack all the leaves together, and thinly slice them crosswise. ( chiffonade is the correct term) Prep the shallot and white beans. Before zesting the lemon, scrub with a brush and a little soap and water. Rinse it well and dry it. Add olive oil to a large sautée pan over medium-high heat. Stir in the shallots and reduce the heat to medium. Season the shallots with your celtic sea salt and cayenne pepper. Stir until the shallots are translucent, 2 4 minutes. Stir in the collard greens to the same pan. Cook, stirring often, until they turn bright green, 2 4 minutes. Season the collards with a light sprinkling of salt and pepper to taste. Pour in the vegetable broth. Stir and cover. Cook the collards until they start to become tender, about 5 minutes. Uncover and cook, stirring often, until the collards are dark green and tender, another 15 minutes. Stir in the white beans and lemon zest, and cook 5 minutes more. Serves about 4. This is wonderful served with brown rice or quinoa.

50 Slow Cooking Veggie Chili One of my clients throws this together in the morning so that dinner is ALL READY to go in the evening. The portobellos add a meaty texture and the rice makes it a hearty meal. 1 tbsp olive oil 2 onions, finely chopped 4 carrots diced 4 stalks celery diced 4 cloves garlic chopped 2 tbsp chili powder 1 tbsp oregano 1 tbsp cumin 2 tbsp sea salt 1 jar, 28 oz tomatoes 3 portobello mushrooms stemmed and cut into small squares 3 cups veggie stock 1 cup dried white kidney beans, cooked (or BPA free canned beans for any bean option) 1 cup dried red kidney beans, cooked 1 cup dried chickpeas, cooked 1 2 jalapeno peppers, seeded and finely chopped 1 cup brown rice You can saute the vegetables and spices first in the oil or for time saving, add everything to the slow cooker at once and cook on low for 8 10 hours or high for 4 5 hours. Add rice during the final hour. Serve hot!

51 TAN TAN Noodles ¼ lb Soba noodles ½ cup minced scallion Sauce 2 tbsp peanut butter 2 tbsp rice vinegar 1½ tbsp soy sauce 1 tbsp honey 2 medium cloves garlic, chopped 2½ tbsp minced or grated fresh ginger 2 tbsp water pinch cayenne to taste salt and white pepper to taste Bring lightly salted water to a boil and cook soba noodles according to package instructions. While water is coming to a boil, blend sauce ingredients together in a blender and minced scallion. Drain noodles, and toss with sauce and scallion. Serves 4 as side dish Prep and Cook Time: Prep and cooking time: 15 minutes

52 Eggs and Spinach in a Pocket 2 eggs 1 scallion handful fresh baby spinach 1 tbsp coconut oil celtic sea salt to taste Gomasio, optional organic pita pocket (gluten free, if possible) Chop scallion and sauté in oil. Add spinach and sauté. In separate pan, scramble eggs in a touch of oil. Fold spinach and scallion into egg, add pinch of Celtic sea salt. Add mixture to a warmed pita pocket (cut 1 /3 top off). Sprinkle with Gomasio.

53 Gluten Free Pancakes with Cacao Chips These gluten free pancakes are easy to make and have a surprise ingredient slivers of banana added to the pancake create a creamy richness that makes them melt in your mouth. We also added raw cacao chocolate chips that barely melt so that you taste bittersweet chocolate combined with the sweetness of banana. They are mouth watering! Thanks to my husband for creating this masterpiece : ) Pamelas brand gluten free pancake mix 1 egg 1 tbsp coconut oil banana raw cacao chips, about 2 tbsp Grade B maple syrup Prepare pancake mix per directions using 1 cup mix with egg, water and melted coconut oil. Add about 2 Tbsp raw cacao nibs to batter. Sliver paper thin slices of banana and place aside. Add batter to prepared pan, and prior to flipping pancake, add slivered bananas to the top. Make sure you have enough oil in pan after picking up pancake to turn, and flip quickly to lightly toast banana. Enjoy with organic Grade B Maple Syrup.

54 Uncooked Oatmeal 1 cup raw rolled oats ¼ cup dried fruit (such as blueberries, raisins, golden berries, goji berries) ¼ cup ground flax water or almond milk or any non-dairy milk Place all ingredients the night before in a bowl, then fill about ½ inch above oats with water or non dairy milk and cover. Place in a cool, dry place overnight. In the morning, warm with a bit of water over the stove or eat at room temperature. May be warmed or eaten at room temperature.

Desserts

55 Chocolate Chia Tapioca Pudding CH-CH-CH-CHIA!! If you were around in the 80 s, you might remember the CHIA pet and the commercial jingle, Ch, Ch, Ch, Chia! It played over and over. What we didn t know then was that Chia was and is a super food and loaded with Super-Energizing Power due to its unique blend of Protein, Essential Fats, Fiber, Complex Carbohydrates, and Antioxidants, chia is unrivalled among seeds and grains for providing energy to your body. Chia contains super high levels of heart healthy EFA s (Essential Fatty Acids) and is 62% Omega 3. It helps to stabilize your blood sugar, and the high fiber content helps to reduce cravings. Those balanced EFA s also boost your brain power and your mood. And it s a high quality protein that s gluten free. What to do with this tiny wonder seed? Chia seeds swell in liquid, so think of them as a tiny tapioca. Add them to your smoothie for extra creaminess, or sprinkle them dry on your salad. I ve been making a Chocolate Chia Tapioca Pudding that is satisfying and delicious. ½ cup Chia seeds 2 cups almond milk 15 drops vanilla creme stevia OR 3 tbsp agave or coconut nectar 1 tsp raw cacao cinnamon, several shakes Put all ingredients in a glass bowl. Mix very well to combine until you don t see any powder left. Cover and refrigerate for minimum one hour. Enjoy!!

56 Mystery Chocolate Pudding I served my family this creamy chocolate dessert last night after supper. It was really good. I asked them as they were spooning it in, Want to know what s in it?, and they both said in unison NO. Knowing that as a Health Coach and healthy cook they might be happier not knowing. They were probably right. 1 box firm tofu 2 tbsp raw cacao powder 6 large pitted medjool dates 1 tbsp maple syrup or agave *Adjust cacao and sweeteners to taste Blend in blender. Serve up in martini glasses and garnish with fresh raspberries

57 Quinoa Pudding 1 cup quinoa 2 cups water 2 cups apple juice 2 tbsp lemon juice 1 tsp cinnamon powder 2 tsp vanilla extract salt to taste 1 cup raisins (or less if you prefer) or dried cherries Prepare quinoa according to package directions. Add apple juice, lemon juice, cinnamon, salt and dried fruit. Add vanilla extract and serve warm.

58 Berry Parfait ¾ cup coconut yogurt (or other non-dairy yogurt) 1 /3 cup of Nutritional Style Granola (or another granola made with natural sweeteners and healthy fats) ½ cup of mixed berries (strawberries, blackberries, raspberries, blueberries, you choose!) Layer half of the yogurt, half of the granola and then half of the fruit. Repeat layers. Top with the remaining yogurt. Dig in, and enjoy!

59 Berry Sorbet 1 bag frozen strawberries 1 bag frozen blueberries 1 tablespoon honey or maple syrup 1 frozen banana ¼ cup coconut water Put all ingredients into a blender or Vita-Mix. Blend until creamy, about one minute. You may have to scrape down the sides of the machine a few times if using a regular blender. Serve immediately. Place remainder in the freezer to enjoy later.

60 Frozen Banana Ice Cream Check out this frozen banana ice cream... It s easy, fast and delish, just the way we like our recipes..perfect solution for late night ice cream cravings, and leaves you guilt-free.. 2 frozen bananas (peeled first then frozen) 1 /16 1 /8 cup water Optional ideas: 1 tsp raw cocao powder or organic chocolate syrup 1 tsp to 1tbsp raw honey or maple syrup, depending on how sweet you like it 1 tbsp peanut butter Using a Cuisinart or blender, add frozen bananas and a touch of water to get it to spin. Do not overdue water. You can add extra natural sweetener like honey, coconut syrup or maple syrup but you don t need to. Cocao powder, organic chocolate syrup or peanut butter is another variation.

61 Superfood Truffles ½ cup coconut butter/oil, warmed to soften ¾ cup agave nectar, (or use coconut nectar) 2 tsp vanilla extract 5 drops vanilla stevia ¼ tsp sea salt 1 cup dried shredded coconut 2¼ cups cocoa powder, preferably raw, sifted Blend warmed coconut butter, agave, vanilla, and salt in high-speed blender. (high-speed blender preferred) Add shredded coconut ½ cup at time to blend until smooth. Transfer the mixture to a bowl and stir in 2 cups of the cocoa powder until combined. Refrigerate for about 15 or more minutes. Place remaining cocoa powder on plate. Using a spoon take a heaping tbsp of the chocolate mixture and roll into balls. Roll in the cocoa powder to cover. Store the truffles in the refrigerator. You can also use hemp seeds, coconut, or cocoa nibs for the outside coating. Makes about 40 truffles.

62 Peanut Fudge 2 cups almond or peanut butter ¼ cup cocao powder, sift to remove lumps ½ cup honey or agave 6 drops vanilla creme stevia 2 tsp vanilla extract 1 tsp course sea salt (celtic salt is best) Using large mixing bowl, combine all ingredients. Spoon the mixture into candy molds, or line a square pan with parchment or wax paper. Add fudge and cover with a sheet of the paper. Press firmly down to flatten it. Place in the freezer and if you used the pan method, remove after an hour. Flip the fudge out of the pan and slice on cutting board in little squares. Return to the freezer and store covered.

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