HEALTHY CHOCOLATE FUDGE
1 c sunbutter
1/3 c coconut oil
¼ c cacao powder
¼ c maple syrup
½ tsp sea salt
6 dates (soaked)
1 tsp vanilla
¼ tsp cinnamon
1 T beet powder
1 Y cacao nibs
1 T coconut flakes
Place all but last 2 ingredients in food processor and process. Add nibs and coconut and pulse until incorporated. Place in a glass dish and chill about 30 minutes. Enjoy.
This is yummy and packed with healing spices. 'Nuff said.
1 tbsp coconut oil
1 c onion, chopped
1 yam/ sweet potato, peeled and chopped
2 cloves garlic, minced
½ jalapeno, deseeded to your taste
1 Tbsp curry powder
½ tbsp minced ginger
1 tsp sea salt
1 tsp chili powder
½ tsp smoked paprika
½ tsp cumin
½ tsp coriander
¼ tsp turmeric
¼ tsp black pepper
1/8 tsp cayenne pepper
1 tbsp tomato paste
1 c vegetable broth
½ can coconut milk
Large handful spinach
1 c chickpeas, drained and rinsed, patted dry with paper towel
1 ½ tbsp olive oil
¼ tsp curry powder
¼ tsp garlic powder
¼ tsp ginger powder
1/8 tsp salt
Cauliflower rice to serve
Heat coconut oil over medium heat in soup pot. Add onion and yam and saute until starting to brown. Add garlic, jalapeno and seasonings and saute until starting to soften. Add tomato paste, broth and coconut milk and let simmer over medium low heat until yams are done.
Meanwhile, heat the olive oil in a skillet and add chickpeas and seasonings. Saute over medium heat until there is a little crisp on the chickpeas. Set aside
Add spinach to soup and cook until wilted. Using an immersion blender, blend until almost smooth – you still want a little texture. (you can also blend in a blender in batches then return to the pot).
Serve the soup in bowls and top with the crispy chickpeas, some cauliflower rice, and garnish with cilantro. Add a squeeze of lime and enjoy.
This is a creamy vegan pasta dish that uses bean pasta for extra protein and it’s grain- and gluten-free. Broccoli makes a great side dish. If you’d like to make this for a non-vegan, use heavy cream and parmesan cheese in place of the coconut milk and nutritional yeast, and add chicken if desired. (This is the version shown in the picture)
1 ½ c bean pasta – I used red lentil rotini
Olive oil for pan
½ onion, diced
1 garlic clove, minced
8 oz cremini mushrooms, sliced
Thyme, rosemary, sage, oregano, basil, parsley
Splash of red wine (or broth)
Salt and pepper
1 tbsp tomato paste
Splash of red wine vinegar
Couple of handfuls of spinach
1 carrot, shredded
1 can coconut milk
¼ c walnuts
Nutritional yeast and hemp seeds for serving
Cook pasta as directed, drain and set aside. Heat oil in skillet and saute onion, garlic and mushrooms over medium heat. Add herbs to taste and a splash of red wine. Add salt and pepper to taste, tomato paste and a splash of red wine vinegar. Cook for a minute and add spinach and carrot. When spinach is wilted, add coconut milk and walnuts and season with a pinch of nutmeg and cayenne to taste. Serve topped with nutritional yeast and hemp seeds.
Watching your carbs or grains or just trying to get in more veggies? Try this risotto made from cauliflower. The recipe can be easily doubled. Serves 2
Olive oil for pan
½ head cauliflower
1 shallot, chopped
1 clove garlic, minced
8 oz mixed wild mushrooms, sliced
Apple cider or white wine
1 c chicken or mushroom stock
Parsley, sage, tarragon, thyme, oregano, rosemary, basil
Salt and pepper
Squeeze of lemon juice
Zest of ½ lemon
1 tbsp butter
Pulse the cauliflower in food processor until its in pieces the size of rice. Heat oil in skillet and saute shallot, garlic and mushrooms over medium heat, adding a splash of cider when needed for moisture. Add in the cauliflower and saute for a couple of minutes, then add the broth and continue to cook over medium heat for about 20 minutes, or until cauliflower is tender and the broth has evaporated. Add in some parmesan cheese, along with herbs of choice, smoked paprika and salt and pepper to taste. Mix in the spinach and lemon juice and zest, then the butter. Once spinach is wilted, add splashes of cream at a time, stirring in between, until risotto is the creamy consistency that you want. Drizzle with a bit of truffle oil and top with more parmesan before serving. Broccolini makes a nice side dish. If you want more protein, this goes well with shrimp or chicken.
**TIP – if you’ve got it, adding a few cubes of brie along with the butter takes it up a notch.
Instead of bothering with a low carb dough, try this recipe using bell peppers on the outside as well as in! Much easier and you’re getting in another serving of vegetables! A salad would make a great compliment.
2 green bell peppers
Olive oil for pan
¼ red bell pepper
¼ yellow bell pepper
1 lb Italian chicken sausage or portobello mushrooms
8 oz can tomato sauce
Oregano, to taste
Crushed red pepper, to taste
Rosemary, to taste
Ricotta or nut ricotta
Mozzarella (omit for vegan)
Parmesan or nutritional yeast
Halve each green pepper lengthwise and clean out seeds and membranes. Steam until al dente.
In skillet, heat enough olive oil and saute red and yellow peppers, onions and sausage. Add tomato sauce, oregano, crushed red pepper, rosemary and a splash of balsamic. Add salt and pepper to taste.
Place a spoonful of ricotta into the bottom of each pepper half and spread around. Fill the rest of the pepper half with the sausage mixture. Top with mozzarella (if using) and parmesan. Bake at 350 for 20 minutes. If you let it cool long enough, you can even eat with your hands like a traditional calzone.
Cream of mushroom soup and canned crispy onions? No thanks! Try this healthier version that in my opinion, tastes better too. Watch me make this on my show!
1 red onion (can substitute shallots if desired)
1/2 c cornstarch, arrowroot, gluten free flour, or regular flour
1/4 tsp salt
olive oil to fry
Heat olive oil in a skillet. Thinly slice the onion. Add salt to the cornstarch, then dredge the onion slices in mixture. Fry in skillet until nice and crispy. Drain on paper towels and set aside.
2-3 Tbsp olive oil, grass fed butter, or ghee
3 Tbsp cornstarch, arrowroot, gluten free flour, or regular flour
8oz chopped mushrooms (cremini, shiitake, and/or wild are best)
3/4 tsp salt
1/4 tsp pepper
2 1/2 c 2% milk, your favorite unsweetened non-dairy milk (almond/cashew/coconut), or half and half
garlic powder and nutmeg to taste
1/2 c grated parmesan cheese, plus extra for topping
2 1/2 lbs fresh or frozen green beans, blanched in chicken or vegetable stock.
In a saucepan, make a roux by heating the oil, adding the cornstarch, and whisking to combine. Add mushrooms, salt and pepper and cook for a couple of minutes, until mushrooms begin to soften. Gradually add the milk, whisking constantly over medium heat until blended and thickened. Reduce heat to low and add in garlic, nutmeg and cheese. Once fully incorporated, remove from heat. (If too thick, you can use a little of your blanching stock to get the consistency you want).
Add the blanched green beans and mix well. Pour into casserole dish and top with the crispy onions and a sprinkling of cheese. Bake for 15 minutes at 400 degrees. Let cool, take a bite, and say yum.
1 cup frozen tropical mixed fruit
1 cup strawberries
1 cup plain low fat kefir
2 tbsp. protein powder of choice
1 tbsp. chia seeds
1 tbsp. agave nectar
1/2 tsp vanilla
Blend and enjoy!
Let's face it, you aren't running out and getting the latest crazy drink because of just the taste right? Its the color, the novelty, the WOW factor. (and maybe sugar addiction). So I came up with a much healthier fruity drink that's just as pretty!
1 can coconut milk
1 scoop vanilla protein powder
1 nice sized slice fresh Pineapple
1/2 Tsp blue spirulina
1 peeled, cooked and cooled Beet (you can buy these already done for you
1 smoothie pack Acai
Handful of ice
2 tbsp desiccated coconut (tiny small pieces rather than flakes
Coconut whipped cream – see here for recipe
Put in blender: coconut milk protein powder, banana, pineapple and ice. Blend. Take out about ½ cup and set aside. Add strawberries, raspberries and beet. Blend. Pour out about 1/3 of this mixture and set aside. Add acai, blueberries and blackberries. Blend. Pour this purple smoothie into glasses about 2/3 way full. Using a spoon, gently add the pink smoothie on top to fill the glass. Take the white smoothie you had set aside and add the blue spirulina to make your blue-green smoothie. Using a spoon, take some of the blue smoothie and run it down the inside of the cup all around the glass.
To 1 tbsp of coconut add a small dash of the blue spirulina and mix with fork until you have blue coconut. With the other tbsp. of coconut add a small amount of beet juice and mix until you have pink coconut.
Top the smoothie with coconut whipped cream and add your sprinkles! Enjoy and feel good!
Most people stop and smell the flowers; I stop and smell the herbs. My husband thought I was nuts when I walked over to him with a big bunch of basil and held it out for him to smell before I started making this soup. Combine that with both fresh AND fire roasted tomatoes, and you get a delicious, nourishing soup with layers of flavor. Try topping with additional basil chiffonade and if you desire, a sprinkling of fresh, grated parmesan.
1 T olive oil
1 ½ c onion, diced
3 cloves garlic, minced
28oz can organic fire roasted tomatoes
6 fresh organic roma tomatoes, diced
2 T grass fed butter (optional)
¾ cups fresh basil leaves, chopped
1 qt vegetable stock
5 cups vegetable or tomato juice
Juice of ½ lemon
¼ tsp each sea salt and pepper
¼ tsp crushed red pepper
1 tsp thyme
In soup pot, sauté onions in olive oil until soft. Add garlic and sauté for 1 minute. Add both kinds of tomatoes, butter, basil, stock and juice. Let simmer over low heat until tomatoes are soft, about 20 minutes. Add lemon juice, salt, pepper, crushed red pepper and thyme; continue to simmer another 10 minutes. Taste seasonings and adjust if needed.