Happy New Year. I am so ready for 2020, are you? For the past four years I have been curating clean-up plans for all of you. Due to life happening the past month and, to be honest, during the last year, I have not been able to produce the level of plan that I typically like to share. That being said, I have four years of plans readily available for your cooking pleasure (not to mention a website full of simple, whole food, plant-forward recipes.) There are over 80 original recipes for you to choose from in the clean-up plan tab that take you from breakfast, lunch, and dinner to snacks and desserts. My clean-up plans are not about detoxing, diets, or restrictions, but about gently encouraging you to get back into your cooking routine and focus on real whole foods that make you feel your best.
I do not like the idea that January 1st needs to be a fresh start, but I do like that it can be used as a marker to encourage you to reassess your eating and lifestyle habits and make mindful modifications that will help you feel better into the New Year. I am also not one for resolutions, but I am putting some non-food related intentions out there. I want to be kinder to myself, especially during challenging “seasons” of life, and to allow myself the space that I need and be more forgiving if “all” the things do not get accomplished, like said clean-up plan. What types of intentions are you setting for yourself for 2020?
To help guide you to a “feel good” start to 2020, here are some of my top nourishing recipes that I look forward to cooking in the New Year.
Happy New Year and thank you for all your support and readership!
muesli with fresh fruit and honey
Muesli is super adaptable to what you have in your pantry and can be prepared in many different ways. Eat like overnight oats tossed with nut milk and soaked for 8 hours, cook like oatmeal, simply mix with yogurt or milk and finish with honey and fruit, or serve on top a smoothie bowl.
Muesli
4 servings
2 cups rolled oats
1 tbsp cinnamon
Pinch salt
3/4 cup of a combination of almonds, pecans, walnuts, cashews, pumpkin seeds
1/2 cup unsweetened shredded coconut
1/2 cup dried unsweetened fruit (apricots chopped, raisins, cranberries, cherries, blueberries)
1 tbsp chia seeds
For serving: fresh fruit, yogurt or nut milk, honey
Preheat oven to 350. Line two sheet trays with parchment. Place the oats, salt, and cinnamon on one sheet tray and toss to combine. Spread out evenly. Place the nuts and pepitas on the second sheet tray. Toss to combine and spread out evenly. Transfer both sheet trays to the oven and bake until nuts are fragrant, 10 to 12 minutes. Remove nuts and let cool.
Add the coconut to the sheet tray with the oats, return to oven, and bake until the coconut is golden-brown, 5 minutes more. Set aside to cool.
Transfer the contents of both baking sheets to a large bowl. Add the dried fruit and chia seeds. Toss to combine. Transfer muesli to an airtight container. It can be stored at room temperature for up to 1 month.
To serve for breakfast, mix 1 cup muesli with 1/2 cup dairy or dairy-free plain yogurt. Enjoy immediately or let sit overnight in the refrigerator. Top with fruit and a touch of honey. Alternatively, mix 1 cup muesli with 1 cup almond milk and warm on the stovetop or eat cold.
baked berry oatmeal
Adapted from 101 Cookbooks
Baked oatmeal also makes a nice dessert topped with a little peanut butter and yogurt.
2 cups gluten-free rolled oats
1/2 cup walnut, toasted and chopped
1 teaspoon aluminum-free baking powder
1 teaspoons ground cinnamon
1/4 teaspoon ground allspice
1/2 teaspoon ground nutmeg
Scant 1/2 teaspoon fine-grain sea salt
2 cups almond, hemp or organic whole milk
1/3 cup maple syrup
1 large pasture-raised egg (For a vegan alternative, make a flax egg by mixing 1 tablespoon ground flax with three tablespoons water. Let sit for 15 minutes to thicken.)
3 tablespoons coconut oil, butter, or ghee melted and cooled slightly
2 teaspoons pure vanilla extract or vanilla bean powder
2 ripe bananas, cut into 1/2-inch pieces
1 1/2 cups fresh or frozen blueberries, raspberries, or strawberries or a mix of all three
¼ cup shredded unsweetened coconut flakes (optional)
Preheat the oven to 375°F and generously butter the inside of an 8-inch square baking dish with coconut oil, butter. or ghee.
In a bowl, mix together the oats, half the walnuts, the baking powder, cinnamon, allspice, nutmeg, and salt.
In another bowl, whisk together the maple syrup, milk, egg, half of the butter or coconut oil, and vanilla.
Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the berries on top. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently give the baking dish a couple thwacks on the countertop to make sure that the milk moves through the oats. Scatter the remaining berries and remaining walnuts across the top and sprinkle with the coconut flakes.
Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. Drizzle the remaining melted butter or coconut oil on the top and serve or refrigerate.
mini frittata cups
Recipe courtesy of Jeanette Donnarumma
Makes 12 mini frittata cups
ingredients:
Olive oil or coconut oil
12 organic, pasture raised eggs
Salt and pepper, to taste
Suggested add-ins:
Vegetables: sautéed sliced mushrooms, sautéed spinach, steamed kale, oven roasted tomatoes, and roasted red peppers
Aromatics: caramelized onions, sautéd shallots, basil, fresh thyme, scallions, and chili flakes
Dairy: goat cheese, feta, and parmigiano reggiano
method:
Preheat oven to 375 F.
Lightly rub each cup of a 12 cup muffin tin with either olive oil or coconut oil.
In a large mixing bowl, whisk the eggs. Carefully pour the whisked eggs into each cup of the muffin tin between 1/2 and 3/4 of the way to the top. Transferring egg mix to a measuring cup or using a ladle helps with pouring. Add toppings into the egg mixture of each cup. Some delicious combinations are:
sautéed sliced mushrooms, sautéed shallots, fresh thyme with goat cheese
oven roasted tomatoes with basil and parmigiano reggiano
sautéed fresh spinach with chili flakes
chopped roasted red peppers and scallions
4. Bake until puffed up and cooked through, about 12-15 minutes.
spiced carrot dip
3 tablespoons olive oil, divided plus additional to drizzle
7 to 8 medium sized carrots, peeled and sliced 1/4 inch thick
Salt and freshly ground pepper
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
2 garlic cloves, thinly sliced
1 cup whole milk plain greek-style yogurt
2 tablespoons tahini
2 tablespoons pistachios
Pinch of Aleppo pepper (optional for garnish)
Assorted vegetables and crackers for dipping
Warm 2 tablespoons olive oil in a skillet over medium heat. Add carrots, and season with a pinch salt and pepper. Cook for 15 minutes or until carrots are fork tender, tossing frequently.
While the carrots are cooking, toast the pistachios. Heat oven to 350 degrees F. Line a sheet tray with parchment paper and toast the pistachios for 10 minutes or until browned and fragrant. Let cool and roughly chop.
Once the carrots are tender, add the cumin, coriander, and garlic and cook for an additional 3 minutes . Turn off heat and allow carrots to cool slightly. Transfer carrots to a food processor and add the yogurt and tahini. Blend until smooth. Add an additional tablespoon olive oil to thin if needed. Taste and adjust salt/pepper, if needed. Transfer to a serving bowl and top with a drizzle of olive oil, pinch of Aleppo pepper, and chopped pistachios. Serve with vegetables and crackers.
red pepper walnut dip
makes 1 cup
2 cloves garlic
2 red bell peppers, roasted, peeled, seeded, and roughly chopped
3/4 cup toasted walnuts
3 Medjool dates, pitted
2 tablespoons red wine vinegar
1 teaspoon sea salt
1 teaspoon freshly ground pepper
1 1/2 teaspoons smoked paprika
1 teaspoon cumin
3 tablespoons extra-virgin olive oil
In a food processor, pulse the garlic to mince. Add the red bell peppers, walnuts, dates, vinegar, salt, pepper, smoked paprika, cumin, and olive oil. Run the processor until dip is smooth. The dip can be kept covered in the fridge for up to 2 weeks. Serve with your favorite vegetables, crackers, or as a sandwich spread.
Lentils are a fantastic economical plant-based protein. These small but mighty legumes are simple to cook and are loaded with numerous nutritional benefits. High in dietary fiber, lentils assist with digestion, satiety, and cardiovascular health. Lentils are also a good source of vegetarian iron, an essential mineral needed for oxygen transportation in the blood and for proper metabolism. Pairing an iron containing food with vitamin C (which is found in spinach and lemon) helps with optimizing iron absorption.
red lentil soup with spinach and lemon
serves 4
2 tablespoons olive oil
1 teaspoon cumin
1 teaspoon turmeric
1 teaspoon Aleppo pepper
1 medium onion, finely chopped
5 medium carrots, peeled and roll cut (cut into 1-inch pieces)
3 garlic cloves, minced
1 cup red lentils, rinsed and picked through
6 cups vegetable stock
1 dried bay leaf
2 cup fresh spinach
Cilantro and lemon juice to finish
Warm the olive oil in a large pot over medium heat. Add the cumin, turmeric, and Aleppo pepper, and toast spices in the oil for 30 seconds. Add the onion and carrot and cook for 5 minutes until softened. Add garlic and cook for 1 minute more.
Add the lentils, stock, and bay leaf, cover, and bring to a boil. Reduce to a simmer and leave covered for 25 to 30 minutes. Soup will thicken and lentils will be very tender.
Remove bay leaf and add the spinach and let wilt.
Ladle into bowls and top with cilantro and a squirt of lemon.
Not only is this soup super simple to make, it is loaded with immunity boosters from ginger, turmeric, and the spices in curry powder. Carrots contain antioxidant rich Vitamin A, which helps fend off free radicals and promotes eye health. They also contain biotin, which helps support supple and glowy skin.
curry ginger carrot soup
4 servings
1 tablespoon coconut oil or olive oil
1 medium onion, diced
3 garlic cloves, minced
2 tablespoons ginger, peeled and minced
1 tablespoon red pepper flakes
2 teaspoons curry powder
1 teaspoon turmeric
Pinch salt and black pepper
8 large carrots, peeled and chopped
6 cups vegetable stock
Cilantro, sesame seeds, and lime juice for garnish
In a large pot, warm the oil over medium heat. Add the onion and sauté for 5 minutes or until translucent and golden. Add the garlic, ginger, red pepper flakes, curry powder, turmeric, and salt and pepper. Cook for 2 minutes more, making sure that the spices coat the aromatics. Add the carrots and the stock, bring to a boil, and then reduce to a simmer. Cover and cook for 30 minutes or until carrots are fork tender. Turn off heat and let cool slightly. Blend the soup in batches in a high speed blender until smooth and creamy. Transfer back to the pot, taste, and adjust seasoning, if needed. Serve in bowls topped with sesame seeds, cilantro, lime juice, and a drizzle of olive oil.
savory oat bowl
serves 2
1 cup old fashioned oats
1 3/4 cups water
pinch salt
1 tablespoon extra virgin olive oil
1 clove garlic, thinly sliced
1/8 teaspoon red pepper flakes
1 bunch of kale, leaves stripped from stem and thinly sliced
1 tablespoon coconut aminos (or tamari)
2 eggs
1/3 avocado, sliced
1 tablespoon sesame seeds
shiitake bacon
1/2 pound shiitake mushrooms, stems removed, caps cleaned, and thinly sliced, 1/4 inch thick
2 tablespoons extra virgin olive oil
1 teaspoon coconut aminos (or tamari)
Preheat oven to 400 degrees. On a parchment paper-lined sheet tray, toss shiitake mushrooms with coconut aminos or tamari and olive oil. Spread mushrooms out evenly, and bake for 30 minutes, turning frequently until crispy. Pay close attention to the oven as mushrooms can go from perfect to burned quickly. Mushrooms will continue to crisp when removed from the oven.
As the mushrooms cook, make the oats. Bring 1 3/4 cups water and a pinch of salt to a boil. Add oats, reduce heat to low, simmer and cook for 5 minutes until liquid is absorbed and oats are tender.
To make the kale, warm olive oil in a large skillet over medium heat. Add garlic and chili flakes and cook for 1 minute. Add the kale and cook until wilted, about 4 minutes. Finish with 1 tablespoon coconut aminos or tamari. Transfer to a bowl and set aside.
For the poached eggs, bring a large saucepan of salted water to a gentle simmer. Crack an egg into a small bowl. Stir simmering water with a slotted spoon to make a gentle whirlpool. Tip egg out of bowl into center of whirlpool and swirl water gently to help bring whites up around the yolk. Repeat with additional egg. Cook until whites are just set but yolk is still soft, about 2½ to 3 minutes. Using a slotted spoon, transfer eggs to a paper towel-lined warm plate.
To serve, spoon oats into two bowls. Divide the kale and shiitake bacon between the bowls. Top each bowl with a poached egg, avocado slices, and a sprinkling of sesame seeds.
baked sweet potato wedges with tahini lemon dipping sauce
2 servings (feel free to double)
1 large sweet potato cut into 1/2-inch thick wedges
1/2 teaspoon cinnamon
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive, coconut, or avocado oil
tahini lemon sauce
2 tablespoons salt-free tahini
3 tablespoon freshly squeezed lemon juice
1 tablespoon olive oil
1 teaspoon water
1/2 teaspoon salt
1 tablespoon parsley, chopped
Preheat oven to 425 degrees . Line a sheet tray with parchment paper.
In a large bowl, toss together the potato wedges, spices, salt, pepper, and olive oil. Spread out evenly on sheet tray and bake until crispy and tender about 25 minutes, flipping half way through.
While the potatoes bake, make the tahini lemon sauce. Whisk together all of the ingredients. Taste and adjust lemon or salt, if needed. Serve along side potatoes and enjoy. For a snack sized portion have 4 to 5 wedges with a tablespoon tahini sauce.
avocado lettuce cups with cumin rubbed carrots and pepitas
serves 2
carrots
6 to 7 large carrots, peeled and trimmed
1 teaspoon cumin
1/4 teaspoon cayenne
pinch of salt and pepper
1 tablespoon coconut, avocado, or olive oil
tahini dressing
1/4 cup tahini
1 tablespoon olive oil
2 tablespoons fresh lemon juice
2 teaspoons, or more, filtered water
wrap
12 to 14 leaves bibb lettuce
1/2 avocado, thinly sliced
2 radishes, thinly sliced
1/2 english cucumber, thinly sliced
2 tablespoons toasted pepitas
Preheat oven to 350 degrees. Line a sheet tray with parchment paper. Toss together the carrots, cumin, cayenne, salt, pepper, and oil. Roast for 30 to 40 minutes until carrots are tender and slightly caramelized.
To make the dressing, whisk together the tahini, oil, lemon juice, and water until smooth. Taste and adjust the oil, water, or lemon juice, if needed, for desired taste and viscosity.
To assemble, roughly chop cooled carrots. Layer 2 to 3 pieces of lettuce and fill with carrots, cucumber, radish, and avocado. Top with tahini dressing and pepitas.
spaghetti squash with arugula and spinach hemp seed pesto and za’atar tomatoes
Spaghetti squash has appeared on my clean up plan most years and for good reason. The squash mimics spaghetti and gives you the illusion of indulging in a decadent dish while in reality you are eating a fiber, potassium, and vitamin A rich-vegetable. In the cold dark months of January, your body craves comfort food. Swap in spaghetti squash in various dishes to healthily indulge in some belly-warming classics.
Pesto is one of my favorite ways to add nutritional mileage. Add various dark greens and protein-filled hemp seeds, and you have a powerhouse pesto to mix with warm spaghetti squash. Use leftover pesto with scrambled eggs or toss with roasted veggies.
1 medium sized spaghetti squash
1/2 cup olive oil, divided
1/2 teaspoon Aleppo pepper (feel free to sub in paprika)
1/4 teaspoon salt and freshly ground pepper
1 cup cherry tomatoes, halved or left whole
1 tablespoon za’atar
2 cups argula
2 cups spinach
1 clove garlic, halved
1/8 teaspoon chili flakes
2 tablespoons hemp seeds + additional for sprinkling
2 tablespoons freshly squeezed lemon juice
1/4 cup kalamata olives, sliced
Preheat oven to 400 degrees. Line two sheet trays with parchment paper. Halve the spaghetti squash length-wise. Rub the inside of both squashes with two tablespoons olive oil, Aleppo pepper, salt, and pepper. On the other sheet tray, toss the tomatoes with one tablespoon olive oil and za’atar. Spread out evenly. Roast both the squash and the tomatoes for 30 minutes. Toss tomatoes half way through. When tomatoes start to brown and get shriveled, remove from the oven. The squash will be done when you can easily pierce the flesh with a fork.
While the squash and tomatoes cook, make the pesto. In a food processor, combine the arugula, spinach, garlic, chili flakes, hemp seeds, lemon juice, a pinch salt, pepper, and 1/4 cup olive oil. Blend until smooth. Taste and adjust oil, salt, or lemon juice, if needed.
Once the squash is cool enough to handle, use a fork to pull spaghetti like strands of “meat” from the skin. Toss with 1/2 cup of pesto (or more if you want) and top with roasted tomatoes, olives, and a sprinkling of hemp seeds.
I love a meal full of cruciferous vegetables, especially broccoli and cabbage. This special group of veggies are known for their cancer preventing properties and anti-inflammatory effects. To jazz up the roasted veggies and grounding brown rice, add a simple Asian inspired sauce of ginger, scallions, and sesame oil to close out the day.
brown rice with broccoli, roasted cabbage and tamari toasted almonds
4 servings
1 cup short grain brown rice
1 head of broccoli, florets chopped, stems peeled and chopped
1 small head of cabbage, thinly sliced
3 tablespoons olive oil
1/2 teaspoon salt
Freshly ground black pepper
1/4 cup raw almonds
2 tablespoons low sodium tamari or coconut aminos
sauce
2 tablespoons coconut aminos or low sodium tamari
2 tablespoons sesame oil
1/4 cup fresh lime juice
1 tablespoon ginger, freshly grated
1 scallion, thinly sliced
3 tablespoons brown rice vinegar
*put an egg on it for extra protein and variety.
** add some kimchi for some fermented superpower
Combine rice and one and 3/4 cups water in a pot and bring to a boil. Cover with a tight-fitting lid, reduce heat to a low-simmer, and cook for 45 minutes. Remove from heat. keep lid on, and let steam for 10 minutes.
While the rice is cooking, make the vegetables. Preheat oven to 400 degrees F. Cover two sheet trays with parchment paper. Toss broccoli with 1 tablespoon olive oil, 1/4 teaspoon salt, and pepper, and spread out evenly on one sheet tray. Toss the cabbage slices with 2 tablespoons olive oil, 1/4 teaspoon salt, and pepper, and spread out evenly on the other sheet tray. Roast for 20 minutes until slightly crispy and tender. Transfer to separate bowls (or storage containers).
Reduce oven temperature to 350 degrees F. Toss the almonds with 2 tablespoons tamari or coconut aminos and toast for 10 minutes. Once cool, roughly chop.
To make the sauce, whisk together all of the ingredients. Taste and adjust, if needed.
For each portion, place 1/2 cup rice in a bowl, add in 2 cups of cabbage and broccoli, drizzle sauce over veggies, and top with almonds, avocado, and an egg, if desired.
Wild salmon is an excellent source of omega-3 fatty acids, which is heart healthy and reduces inflammation in the body. Cabbage, cucumber, and cilantro help to cleanse and add crunch and fiber to this tasty meal.
vietnamese salmon salad
serves 2
6 oz wild salmon
2 cups chopped romaine
1 cup shredded Napa cabbage
2 medium sized carrots grated
2 Persian cucumbers cut into half moons
1/2 cup cilantro, chopped
1/4 cup mint leaves, torn
2 scallions, thinly sliced
1 tablespoon sesame seeds, toasted or lightly salted roasted peanuts, chopped
1/4 cup brown rice vinegar
1/4 cup low sodium tamari
2 tablespoons sesame oil
2 tablespoons lime juice
In a large bowl, whisk together the brown rice vinegar, tamari, and sesame oil. Place salmon in a a glass pyrex or non reactive bowl and cover with half of the marinade. Let sit for 30 minutes.
Preheat oven to 325. Transfer salmon to a parchment paper lined sheet tray or, if in pyrex, transfer directly into the oven. Roast salmon for 10 minutes or util cooked to your liking. ( I prefer medium rare)
Place romaine, cabbage, carrots, cucumber, cilantro, mint and scallions in a large bowl. Whisk lime juice into remaining tamari sesame sauce and pour over vegetables. Use your hands to gently massage dressing into cabbage and lettuce.
Flake the salmon with a fork and place it on top salad. Top with sesame seeds or peanuts and enjoy.
cold sesame tofu with rice noodles
serves 4
1 pound organic extra-firm tofu, sliced 3/4 inch thick
2 tablespoons avocado oil
3 tablespoons low sodium tamari or coconut aminos
2 tablespoons brown rice vinegar
1 tablespoon mirin
3 tablespoons sesame oil
2 tablespoons grated ginger
1 small clove garlic, grated
1 teaspoon red pepper flakes (optional)
2 medium sized cucumbers, peeled, cut lengthwise, and thinly sliced
1 tablespoon apple cider vinegar
1 package of brown rice noodles or buckwheat soba
1/4 cup salted roasted peanuts, roughly chopped
2 tablespoons sesame seeds
1 cup cilantro, roughly chopped
2 scallions, thinly sliced
2 limes, cut into quarters
Arrange tofu slices in a single layer on a paper towel–lined plate. Cover with a few more paper towels and press down firmly removing excess liquid.
In a large cast iron skillet, warm the avocado oil over medium heat . Cook the tofu, turning once, until browned and slightly crispy, about 8 to 10 minutes. Transfer to a plate and let cool.
While the tofu cools, make the marinade. Whisk together the tamari, brown rice vinegar, mirin, sesame oil, grated ginger, grated garlic, and red pepper flakes in a large bowl. Crumble in the tofu and chill for at least an hour.
Place the cucumber, a pinch of salt, and apple cider vinegar into a bowl and let marinate for 30 minutes.
As the tofu chills and cucumber marinates, cook the brown rice noodles according to package directions. Once cooked, run under cold water to prevent sticking.
To serve, arrange noodles into bowls, spoon the tofu and sauce over the noddles. Top with cucumber, peanuts, sesame seeds, cilantro, scallions, and a good squeeze of lime juice.
greek grain salad
serves 4- 6
ingredients
1 cup farro
1 cup cooked chickpeas
1 head romaine, washed and chopped into bite-sized pieces
1 lb Persian cucumbers, coarsely chopped
2 roasted red bell peppers, seeded and coarsely chopped
1/2 cup pitted kalamata olives, chopped
1 pt cherry tomatoes, quartered
1/2 cup dill, coarsely chopped
1 bunch of radishes, thinly sliced. I used the mandolin, but it can be done by hand
1 avocado, cubed
4 scallions, chopped
4 ounces of feta, crumbled
1/2 cup red onion, thinly sliced
1 tbsp za'atar
3 tbsps olive oil
1/4 cup red wine vinegar
method
Rinse and drain farro. Place in a pot and add enough water to cover. Bring to a boil, reduce heat to medium-low, and simmer for 30 minutes. Taste farro for doneness. Farro should be slightly chewy, similar to al dente pasta. Drain off any excess water and set aside.
Whisk oil, za'atar, and red wine vinegar in a bowl or place into a mason jar and shake.
In a large bowl, combine the romaine, chickpeas, farro, cucumbers, red bell peppers, olives, tomatoes, red onion, radish, scallions, and half of the feta, avocado, and dill. Pour dressing over salad, toss to coat. Scatter the remaining feta, dill, and avocado over the top and serve.
shredded brussels sprout and kale salad
makes 4 servings
( I love to make this in bulk and repurpose throughout the week. The greens are very hearty, so it's the perfect salad to prep in advance and enjoy over time. Toss with a grain, top with an egg or protein of your choice, or simple enjoy as is.)
ingredients
1 bunch kale, stems removed, leaves thinly sliced
1 1/2 lbs brussels sprouts, ends trimmed, halved lengthwise, thinly sliced into shreds
1/4 cup hazelnuts
1/2 cup lemon juice
1 clove garlic, minced
2 tbsps olive oil
3 tsps dijon mustard
sea salt + freshly ground black pepper
additions - shiitake bacon, poached or fried pasture raised egg, 1/4 cup grated parm, truffle oil
method
Preheat oven to 350. On a parchment paper lined-sheet tray, spread out hazelnuts and toast for 5-8 minutes. Nuts will be darker in color and crunchier to taste when they are toasted. Once cooled, use a paper towel or dish towel to vigorously rub the nuts to remove most of the skin. If some skin remains, that is ok. Coarsely chop the nuts and set aside.
In a bowl, whisk together the lemon juice, garlic, olive oil, Dijon, and salt and pepper to taste. Dip a leaf of kale into the dressing to taste, adjust if needed. Pour most of the dressing into a large serving bowl, toss in kale and brussels sprouts, season lightly with salt, and massage the dressing into the greens for 1 to 2 minutes. Add in cheese, if using, the rest of the dressing, and toss to coat.
To serve, top with chopped hazelnuts, an additional grating of cheese, and preferred additions.
shiitake bacon
ingredients
1 box or 3.5 oz shiitake mushrooms, stems removed, caps thinly sliced
2 tsps olive oil
pinch of sea salt
method
Preheat oven to 375. Spread mushrooms out on a parchment paper-lined sheet tray. Toss with olive oil and salt. Bake for 25 minutes, or until mushrooms are shriveled and crispy. Toss half way through cooking, and check mushrooms frequently to avoid burning.
This dinner is one of our speedy go-to weeknight mains. We usually have it with a grain such as quinoa, farro, or cous cous with some fresh herbs folded in. A refreshing quick cucumber salad made with sliced cucumbers dressed with apple cider vinegar, white balsamic vinegar, olive oil, and fresh dill add a nice crunch factor and a hearty dollop of plain tangy yogurt make this a complete and tasty weeknight meal. For a vegan version swap in cauliflower in place of chicken.
sheet pan chicken and chickpea shawarma
6 servings
1 tablespoon cinnamon
1 tablespoon turmeric
1 tablespoon cumin
1 tablespoon coriander
1 tablespoon dried oregano
1 tablespoon paprika
1 teaspoon chili powder
2 teaspoons salt
A few grinds of black pepper
5 tablespoons olive oil - divided
1 29 oz can salt-free chickpeas (or 2 15 oz cans), drained, and rinsed
2 lbs organic skinless, boneless chicken thighs
1 red onion, thinly sliced
To serve: lemon wedges, herbed grain salad, plain yogurt, cucumber salad
1) In a large bowl combine all the spices. Place the chicken, and red onion in another large bowl. Add half of the spice mixture and 3 tablespoons of olive oil to the chicken. Using your hands, coat the chicken with the olive oil and spice blend. Marinate in the refrigerator for a few hours or at room temperature for 45 minutes. If refrigerating, remove 30 minutes prior to cooking.
2) Preheat oven to 375 degrees F. Place chickpeas in the bowl containing the rest of the spice mixture and add 2 tablespoons of olive oil. Mix well and transfer spiced chickpeas to a large parchment paper-lined sheet tray. Cook for 20 minutes.
3) Remove sheet tray from the oven. Arrange chicken thighs and onions on top of the chickpeas. Continue cooking for 20-25 minutes or until temperature of chicken reads 165F.
4) Serve with desired sides and enjoy!
sweet potato and cabbage peanut noodles
Serves 4
2 medium sized sweet potatoes, ends removed and peeled
1 small or ½ of a medium sized purple cabbage
2 tablespoons reduced sodium tamari
2 tablespoons organic crunchy peanut butter or almond butter
¼ cup freshly squeezed lime juice + additional lime wedges for serving
2 tablespoons ginger, minced (divided)
3 cloves garlic, minced (divided)
2 tablespoons sesame oil (divided)
1 teaspoon maple syrup
1 teaspoon or more hot sauce (depends on how hot you like it!)
2 tablespoons avocado, coconut, or olive oil (divided)
4 pasture-raised eggs
2 scallions, thinly sliced
1/2 cup cilantro, chopped
½ cup roasted lightly salted peanuts, coarsely chopped
1 cup bean sprouts
1 tablespoon gomaiso
Using a spiralizer, spiralize the sweet potatoes and the cabbage. Set aside.
To make the sauce, whisk together the tamari, nut butter, lime juice, half of the ginger and garlic, 1 tablespoon sesame oil, maple syrup, and at least 1 teaspoon of hot sauce. Taste and adjust, if needed.
Crack the eggs in a bowl and beat. In a large skillet or dutch oven, warm 1/2 tablespoon avocado oil and ½ tablespoon sesame oil over medium heat. Add the remaining ginger and garlic and saute for 1 minute. Add the eggs, scramble, break into large pieces with a wooden spoon, and transfer to a bowl for later use. Wipe pan clean.
In the same pan used to cook the eggs, warm 1/2 tablespoon avocado oil and ½ tablespoon sesame oil over medium heat. Add the sweet potato and cabbage noodles and cook for 10 minutes or until softened. Add the eggs and peanut sauce and toss well to combine.
Transfer to serving bowls and garnish with scallions, cilantro, peanuts, bean sprouts, and gomaiso.
turkey taco lettuce cups
serves 4
1 tablespoon extra virgin olive oil
1 medium sized white onion, chopped
2 cloves garlic, minced
1 teaspoon chili powder
1/8 teaspoon smoked paprika
1 tablespoon tomato paste
1 pound ground dark meat turkey
Sea salt + freshly ground black pepper
2 cups cooked long grain brown rice
2 cups cooked pinto or black beans (canned beans work, just rinse the beans well)
1 head Boston or butter lettuce, leaves separated
1/4 head of purple cabbage, shredded
Garnishes: lime wedges, pico de gallo/salsa, sliced avocado. cilantro, radish
In a medium sized dutch oven, warm the olive oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, chili powder, smoked paprika, and tomato paste, toasting the spices and blending the aromatics. Add the turkey, a pinch of salt and pepper, and cook until browned and turkey is cooked through, about 10 to 15 minutes.
While the turkey cooks, prep your garnishes. Shred the cabbage, slice the limes, avocado, and radish, clean and separate the cilantro. Warm your rice and beans, if cooked in advance.
To serve, place a few pieces of lettuce on your plate and scoop a hefty tablespoon each of rice and beans, followed by turkey. Top with cabbage, pico de gallo, avocado, fresh lime juice and additional garnishes, if you wish.
very veggie fried rice
4-6 servings
ingredients
1 1/2 cups cooked long grain brown rice (one day old is preferable)
2 tbsps organic non-gmo avocado oil or coconut oil
6 garlic cloves, minced
2 tbsps ginger, peeled and minced
6 pasture raised eggs
2 tbsps harissa or red chili pepper sauce
1 large white onion, chopped
1/4 head purple cabbage, thinly sliced
2 medium sized carrots, peeled and diced
1 head broccoli, stems peeled and chopped, florets cut into bite sized pieces
1 bunch kale, stems removed, leaves ribboned
1/2 cup brown rice vinegar
1/4 cup coconut aminos or tamari
1/4 cup toasted sesame oil
2 tbsps lime juice + additional lime wedges for serving
1 avocado, sliced
1/4 cup cilantro leaves, coarsely chopped
2 scallions, thinly sliced on the bias
method
In a wok, 5 or 7 qt dutch oven, or perfect pan, heat 2 tsps oil over medium heat. Beat the eggs in a bowl and set nearby. Add 2 tsps harissa or chili sauce, 1 tsp each of garlic and ginger to the pot, and mix to combine. Add the beaten eggs and gently scramble until softly set. Remove eggs from pan and set aside. Wipe egg residue from pan.
Add another 2 tsps of oil to the pan, 2 tsps chili sauce, and 1/2 tbsp each garlic and ginger. Sauté for 30 seconds. Add onion and cabbage and stir well, coating the vegetables in the chili sauce mixture. I typically prefer my onion and cabbage to have a bit of a crunch to them, so I opt to cook them for just about 4 minutes. If you prefer more well cooked onion and cabbage, continue cooking for 7-9 minutes.
Toss in the carrots and broccoli stems and remaining ginger and garlic, stirring to combine. When stems and carrots are just tender, add in the broccoli florets, 1/4 cup brown rice vinegar and 2 tbsps coconut aminos or tamari. Mix well and continue to cook until florets are just slightly underdone.
Add kale, rice, eggs, and the remaining brown rice vinegar, remaining coconut aminos, 1/4 cup sesame oil, and lime juice. Fold all the ingredients together, breaking up the egg into bite size pieces. Taste and add additional vinegar, lime juice, sesame oil, or coconut aminos, if needed.
Serve in bowls garnished with avocado, cilantro, and scallions.
peanut butter + jelly truffles
makes 15 truffles
3/4 cup crunchy or smooth unsalted peanut butter
8 dates, pitted
1/4 cup dried unsweetened cherries
3 tablespoons unsweetened cacao powder
1 tablespoon cacao nibs
1 teaspoon cinnamon
1 teaspoon maca (optional)
Pinch of sea salt
Hemp seeds, sesame seeds, coconut flakes, cacao powder, pomegranate powder, or matcha powder for rolling
Combine the peanut butter, dates, cherries, cacao powder, cacao nibs, cinnamon, maca, and salt in a food processor and pulse until the mixture is sticky and a tad crumbly. Using your hands, roll the date mixture into tablespoon sized balls. Roll each ball in toppings of your choice. Refrigerate for at least an hour.
raw fruit and nut brownies
recipe adapted from the Natural Gourmet Institute
makes 12-14 servings
ingredients
2 cups raw walnuts
1 cup raw pecans + 1/4 cup chopped for garnish
pinch of salt
1 1/2 tsp vanilla bean powder
1 tbsp ground cinnamon
2 tsps chili powder (optional)
1/2 cup dried unsweetened cherries
24 medjool dates, pitted, if firm soak in warm water for 15 minutes and drain
2/3 cup unsweetened cacao powder
6 tbsps maple syrup
1/2 cup dried, shredded, unsweetened coconut + 2 tbsps for garnish
2 tsps orange zest + additional for garnish
method
Place nuts and salt in a food processor and pulse until nuts are finely ground, but not turned into butter. Add remaining ingredients, (except for garnishes) and process until the mixture sticks together.
Press date mixture into an 8" x 8" baking dish. Top with additional pecans and coconut flakes. Cover with plastic wrap and chill well. When ready to serve, finish with additional orange zest and cut into bit sized pieces.
Keep in an airtight container in the refrigerator for 3 days or in the freezer for 2 weeks.
