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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) Serves 2 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 Pinch nutmeg Cayenne pepper 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. 
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 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 Parmesan Parsley, sage, tarragon, thyme, oregano, rosemary, basil Salt and pepper Smoked paprika Handful spinach Squeeze of lemon juice Zest of ½ lemon 1 tbsp butter Heavy cream Truffle oil 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.  Serves 2-4
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 ½ onion 1 lb Italian chicken sausage or portobello mushrooms 8 oz can tomato sauce Oregano, to taste Crushed red pepper, to taste Rosemary, to taste Balsamic vinegar 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. |
about meYou shouldn't have to choose between healthy and yummy. I focus on showing you how you can have both, utilizing functional ingredients that keep you at your best! 
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