Healthy Living Summer Recipes From our Healthy Living Experts Healthy Living Summer Recipes Page 1
Recipes provided by RVP Rose West Quinoa and Kale Salad Ingredients 1 can organic black beans, rinsed 1 red pepper chopped 1 pablano pepper chopped 1 large jalapeno pepper chopped (membrane and seeds removed, more you keep the hotter the spice) ½ red onion diced 2 green onions sliced (white and green parts) 1 cup cooked red quinoa Handful fresh chopped cilantro 3 cups Kale Salad 2 tsp ground cumin Salt and pepper to taste Juice of 1 large lime 1/3 cup Organic unrefined and unfiltered extra virgin olive oil Directions: Mix it all together and you have a wonderful tasting salad packed with protein. Healthy Living Summer Recipes Page 2
Walnut and Kale Lettuce Wraps : Walnut Meat: 2 cup raw walnuts 2 tbsp. Amino Acids 1/2 tsp ground chipotle 2 tsp ground cumin 2 tsp ground chili powder 2 tsp garlic powder 2 tsp olive oil 3/4 bunch of kale Blend all the ingredients together in a food processor Cashew Sour Cream Sauce: 1 cup raw cashews (soaked for at least an hour) 6 Tbsp. fresh lemon juice 2 tsp apple cider vinegar 8 Tbsp. water Blend and chill Butterleaf lettuce Mango Avocado Cilantro Red onion Place the walnut meat into butter leaf lettuce shells. Top with Avocado, Mango, Cilantro, Red onion, and Cashew sour cream!! Healthy Living Summer Recipes Page 3
Recipes provided by ENVP Molly Geil Quinoa Cakes : 1 1/2 cups cooked quinoa 2 tablespoons ground flax + 6 tablespoons water 1 cup destemmed and finely chopped kale 1/2 cup brown rice flour 1/2 cup finely grated sweet potato 1/4 cup finely chopped oil-packed sun-dried tomatoes 1/4 cup sunflower seeds 1/4 cup fresh basil leaves, finely chopped 2 tablespoons finely diced onion 1 clove garlic, minced 1 tablespoon runny tahini paste 1 1/2 teaspoons dried oregano 1 1/2 teaspoons apple cider vinegar 1/2 teaspoon fine grain sea salt, or to taste red pepper flakes, to taste Preheat oven to 400 F. Line a large baking sheet with parchment paper. Mix the ground flax and water in a small bowl and set aside for 5 minutes or so to thicken. Combine all ingredients together in a large bowl, including the flax mixture and the 1.5 cups cooked quinoa. Stir well until the mixture comes together. Don't forget the brown rice flour because it helps bind the patties. Shape mixture into 1/4-cup patties with wet hands. Pack tightly so they hold together better. Place on baking sheet. Bake for 15 minutes, then carefully flip cakes, and bake for another 8-10 minutes until golden and firm. Cool for 5 minutes on the sheet and then enjoy! Store leftovers in a container in the fridge for up to 5-6 days. To reheat, preheat a skillet over medium heat, add a bit of oil, and cook patties for about 3 minutes per side, or until heated through. Healthy Living Summer Recipes Page 4
Lemon Chickpea and Chicken Salad 2 (15.5 oz) cans chickpeas, rinsed and roughly chopped 2 to 3 roma tomatoes, chopped 1/2 red onion, finely chopped 1 bunch flat leaf parsley, finely chopped 1/2 bunch mint, finely chopped 1/2 tsp. lemon zest 3 Tbsp lemon juice 1 Tbsp olive oil 1 clove garlic, minced Salt and pepper, to taste 2 grilled chicken breasts chopped 2-3 cups arugula Mix all ingredients in a big salad bowl BEET GREEN CHOPPED SALAD 1 bunch of beets, including fresh looking greens olive oil for cooking 4 scallions, white and light green parts 1 cup cooked and cooled quinoa 1 small avocado, diced 1/4 cup toasted sunflower seeds TAHINI DRESSING 2 Tbsp. tahini 1 Tbsp. lemon juice 1 Tbsp. apple cider vinegar 3 Tbsp. water, or as needed hefty pinch of salt and pepper 1 clove of garlic finely minced 1 Tbsp. extra virgin olive oil 1 Tbsp. finely chopped chives Healthy Living Summer Recipes Page 5
Cut the greens from the beets at their stem. Rub a bit of olive oil on the skin of the beets, sprinkle with salt and wrap them all in a foil pack. Set on the middle oven rack and cook for 45-55 minutes until you can easily piece through with a knife. Set them aside to cool. While the beets roast, clean and dry the greens. Chop off and discard the long red stems. Chop the greens and put them in a large mixing bowl. To prepare the dressing, whisk together the tahini, lemon juice, vinegar, and water. Mix in the garlic, hearty pinch of salt and pepper and drizzle in the olive oil while whisking. Add more water if you prefer it thinner. Mix in the chives. Adjust to your taste and set aside. Once the beets are cool enough to touch, you should be able to just push the skin off with your fingers. Use a paring knife to help it along. Dice the peeled beets. Thinly slice the scallions. Add the beets, scallions, quinoa and avocado to the mixing bowl and toss with a generous amount of dressing (note: the salad will turn pink from the beets. If this bothers you, you can toss everything without the diced beets, and sprinkle them on top). Sprinkle in the sunflower seeds, give it one more toss. I prefer mine to sit a few minutes before digging in. Will keep up in the fridge for two days. Roasted Summer Veggies Choose Any Summer Veggies You Like Himalayan Salt Pepper Coconut Oil Lemon Slices *Nutritional Yeast Optional Grill or Roast in the Oven on 400 for 30-40 minutes Healthy Living Summer Recipes Page 6
Recipes Provided by NVP Evelyn Bennett Love my Collard Wraps Slice up your favorite veggie and put in here. My Fav s Avocado, Green onion, Mushrooms, Yellow bell peppers Sesame seeds. Drizzle with Braggs Amino and coconut Amino and a dash of red pepper flakes. OPTIONS: Grilled chicken Ground turkey, Brown rice, Bean sprouts, Shredded carrots, Really any veg!!! Healthy Living Summer Recipes Page 7
Mixed Greens Salad Kale Red peppers Roasted zucchini Pepitas Olives Capers Dress with olive oil, braggs Aminos, red pepper flakes and nutritional yeast. OPTIONS: Quinoa Kalamata olives Love my Brussels! Roasted in the oven with olive oil, Braggs, nutritional yeast and red pepper flakes. Toss in raw nuts the last two minutes. So filling! Great side dish with some grilled salmon! Farmer s Market Grill Zucchini, Yellow squash From the farmer's market if you can amazingly fresh! Drizzle with EVOO, no salt seasoning and nutritional yeast and grill on the BBQ! Another great side dish! Healthy Living Summer Recipes Page 8
Recipes Provided by RVP Amanda Parks Summer Salmon Skewers 1 2 cup extra-virgin olive oil 1 tablespoon freshly squeezed lime juice 1 teaspoon freshly grated lime zest 1 clove garlic, minced 2 tablespoons chopped fresh oregano 1 tablespoon chopped fresh mint 1 teaspoon sea salt 3 4 pound salmon, skin and bones removed, cut into 11 2-inch cubes 12 cremini mushrooms, quartered 1 small head broccoli, broken into florets 1 summer squash or zucchini, cut into 1-inch chunks 8 wooden skewers, soaked in water for at least 30 minutes 1. Preheat the oven to 375 degrees F 2. In a medium bowl, combine the oil, lime juice and zest, garlic, oregano, mint, and salt. 3. Combine the salmon, mushrooms, broccoli, and squash in a baking dish. Drizzle with the marinade and gently toss until the salmon and vegetables are well coated. 4. Layer the salmon and vegetables on the skewers, alternating the order on each skewer. 5. Place the skewers on a broiler pan and bake for 20 to 25 minutes, turning them halfway through cooking. Healthy Living Summer Recipes Page 9
Glowing Green Pasta Primavera : FOR THE PRIMAVERA: 2-3 large carrots, peeled and julienned 1/2 tablespoon coconut oil or extra virgin olive oil 1 leek, thinly sliced into rounds and rinsed off 3 garlic cloves, minced 1 bunch asparagus, ends broken off and chopped into 1-inch pieces 1 cup fresh or frozen peas. SUN-DRIED TOMATO BASIL-HEMP PESTO: 1 small clove garlic 3/4 cup fresh basil leaves 1 4 cup oil-packed sun-dried tomatoes 1 4 cup hulled hemp seeds 1 tablespoon fresh lemon juice 2 tablespoons extra virgin olive oil 1 tablespoon water Scant 1/4 teaspoon fine-grain sea salt or pink Himalayan sea salt, or to taste 1. With a julienne peeler, peel the carrots into thin, spaghetti-like strands. Cover with a damp tea towel or damp paper towel to avoid it drying out. 2. Add oil to a large skillet or wok, and preheat over medium. Add sliced leek and garlic and saute for 3-4 minutes, until soft and translucent. Add a couple pinches of salt and several grounds of pepper. 3. Add the asparagus to the skillet and saute for around 8 minutes more, until tender. Increase heat if necessary. Finally, stir in the peas and cook until heated throughout. 4. Meanwhile, make the pesto. Add the garlic into a food processor and process until minced. Now add in the basil and sun-dried tomatoes and process again until smooth. Finally, add the rest of the ingredients and process again until combined and smooth. 5. Stir all the pesto into the vegetable skillet mixture and cook until heated throughout. Season to taste. 6. Serve the vegetable pesto mixture on top of the carrot pasta. Note: If you'd like to add more protein to this dish, I recommend French green lentils. Healthy Living Summer Recipes Page 10
Mediterranean Quinoa Salad Recipes Provided by RVP Pam Brown : 3/4 cup Quinoa 1 1/4 cups water 1 small cucumber cut in half, seeded (optional) and sliced or 1/2 cup diced celery from inner hearts 1/4 cup Kalamata Olives 1 ripe avocado, diced 1 tablespoon slivered fresh mint leaves 2 tablespoons chopped fresh parsley 1 tablespoon lemon juice 1 tablespoon apple cider vinegar 1/4 teaspoon dried mustard 1 small clove garlic, chopped fine 2 tablespoons extra virgin olive oil Sea Salt to taste Freshly ground pepper 6 ounces organic mixed spring salad greens, baby spinach, arugula or combination Place quinoa in a strainer and rinse with cold water if from a bin, boxed quinoa typically does not need to be rinsed. Place in saucepan with water and a small amount of sea salt. Bring to a boil, cover and simmer for 15 minutes or until grains show a thread-like spiral and water is absorbed. Remove from heat, remove the lid and place a dish towel over the pan. Return the lid to the pan and let sit for 10 minutes or longer undisturbed. Transfer to a salad bowl and fluff with fork. Allow to cool. Add cucumbers, olives avocado, mint, parsley to the bowl. Whisk together lemon juice, apple cider vinegar, mustard, garlic, salt, and oil. Just before serving, toss greens with 3 tablespoons dressing. Toss quinoa mixture with remaining dressing. Toss together greens and quinoa mix.also good topped with grilled chicken or salmon. Healthy Living Summer Recipes Page 11
Kale, Strawberry & Avocado Salad with Lemon Poppy Seed Dressing : 4 cups of kale leaves, chopped into bite size pieces, stems removed; can also substitute spinach Pinch of sea salt 1 cup slices strawberries 1 avocado, chopped 1/3 cup sliced almonds FOR THE LEMON POPPY SEED DRESSING: 2 tablespoons olive oil 2 tablespoons fresh lemon juice Pinch or two of stevia (optional) 1/2 teaspoon poppy seeds 1/4 teaspoon sea salt 1/8 teaspoon freshly ground black pepper Put the kale in a large bowl. Sprinkle a pinch of sea salt over the kale and massage leaves with your hands until the leaves are darker in color and tender (if using spinach, skip this step). Add the strawberries, avocado, almonds and toss gently. In a small jar combine the olive oil, lemon juice, stevia, poppy seeds, salt and pepper. Shake until mixed well. Pour the dressing over the salad and toss to coat. Healthy Living Summer Recipes Page 12