Recipes

Kale and Cranberry Salad

This salad is not only delicious and festive, but it is jam-packed full of nutrient dense foods to boot. It’s a perfect side dish or “heavy appetizer” to bring with you to a Holiday Party. Everyone loves the tangy flavor and it also looks great out on the serving table.

Ingredients 

  • 6 cups of chopped kale
  • 1 cup of fresh cranberries
  • 1/2 cup of almond slices
  • 2 TBSP of Apple Cider Vinegar
  • 4 TBSP avocado oil
  • 2 TBSP unsweetened cranberry juice
  • 1/4 tsp of salt
  • 1/4 tsp ground pepper
  • 1/8 tsp onion powder

Instructions

Place the kale in a large bowl and add the apple cider vinegar. Mix the kale until it is well coated. Massage the kale for a few minutes to encourage softening. (Pro tip: If you want to keep your hands clean, you can place the kale and vinegar in a ziplock bag before massaging.) Let the kale sit for 30 minutes and massage again.

Add the avocado oil, cranberry juice, salt, pepper, and onion powder to a small blender. Blend the mixture in high until it creates a creamy dressing.

Toss the kale, cranberries, and almonds in the dressing.

That’s it! Enjoy!

Recipes

Quinoa Three Ways

Quinoa is a pretty common staple in our house. It makes a wonderful side dish and it is also a nutrient dense whole grain that is quick to cook and versatile. When cooking quinoa, you can soak it before cooking in plain water for one to eight hours to reduce cooking time, increase digestibility, and reduce phytic acid (which impairs the absorption of iron, zinc and calcium). You cook quinoa like rice: 2 parts liquid to 1 part quinoa, bring the mixture to a boil, reduce the heat and simmer until the liquid is absorbed. Here are a couple of our favorite ways to prepare this nutritional powerhouse!

Olive Oil and Herb Quinoa

  • 2 cups of quinoa (I love to use tri-color quinoa for this one because it looks pretty)
  • 2 cups of chicken bone broth (or stock)
  • 4 TBSP of extra virgin olive oil
  • 2 TBSP of Herbes de Provence
  • 1/4 cup freshly chopped parsley (optional)
  • Salt and pepper to taste

Soak the quinoa in plain water for at least one hour (can be soaked overnight). When ready to cook, rinse the quinoa in a mesh colander and place in a saucepan. Add the chicken broth and bring the mixture to a boil. Simmer until the liquid is absorbed. Add the olive oil and Herbes de Provence to the quinoa and mix well. Add salt and pepper to taste. Garnish with the fresh parsley, if desired and serve.

Coconut Quinoa

  • 1.5 cups of white quinoa
  • 1 14 oz can of full fat coconut milk
  • 1/4 cup unsweetened coconut flakes (optional)

Soak the quinoa in plain water for at least one hour (can be soaked overnight). When ready to cook, rinse the quinoa in a mesh colander and place in a saucepan. Add the coconut milk and bring the mixture to a boil. Simmer until the milk is absorbed. Garnish with the unsweetened coconut flakes, if desired.

Citrus and Beet Quinoa

  • 2 cups of red quinoa
  • 2 cups of vegetable stock
  • 1 medium onion
  • 5 roasted beets (you can find these pre-cooked in the produce section, or you can roast your own)
  • 1 orange
  • 1 TBSP of coconut oil
  • 2 tsp of either coconut sugar or maple syrup
  • 2 cloves of garlic
  • 2 oz of feta cheese (optional)
  • Salt and pepper to taste

Soak the quinoa in plain water for at least one hour (can be soaked overnight). When ready to cook, rinse the quinoa in a mesh colander and place in a saucepan. Add the vegetable stock and bring the mixture to a boil. Simmer until the liquid is absorbed.

Cut the onion into thin slices and set aside. In a separate pan, heat the coconut oil. Add the garlic and onion to the pan and sauté until the onion releases it’s water, then add the maple syrup or coconut sugar. Continue to sauté until the onion turned golden brown (about 15 minutes).

Cut the beets into slices. Zest the orange peel and juice the orange. Combine the quinoa, onions, beets, orange juice and zest, and feta and mix thoroughly. Add salt and pepper to taste and serve.

Recipes

Un Fancy Grains

There are two main types of grains that we love to eat in our house: brown rice and quinoa. They are both delicious, whole grains so they provide long lasting energy without blood sugar spikes and drops. They aren’t the fastest grains to cook up on a busy weeknight however, so here are the ways we “hack” cooking these grains so we can enjoy them regularly without a huge time investment.

The first easy grains hack we use is the simplest: We always have a couple healthy varieties of pre-packaged options on hand. These can be reheated in 3 minutes or less as a quick side. I use these options when we are having a “takeout effort” kind of night (the ones where I have less than 15 minutes to get dinner on the table). When choosing “instant” options, it’s important that you pick items that have high quality ingredients. Make sure that they do not contain a lot of vegetable oils (soy, corn, safflower, etc.) and are preferably organic. Read the labels carefully!

The next level for cooking grains is to make pre-soaked quinoa. This will cook in about 15 minutes, so it is pretty easy to incorporate in on a weeknight, but requires a little bit of pre-planning. In the morning before you leave for school/work, you place the dried quinoa you will be cooking in a container and cover it with water. You can then leave this soaking in the water until dinner time (in the fridge covered if fine). When you are ready to cook, you drain the quinoa with a strainer and add it to your pan. Add 2C of liquid for each 1C of dried quinoa and bring to a boil. Once the pan in boiling, turn the heat to low and cover the pot. The quinoa is done when the liquid is absorbed.

You can use plain water, chicken or beef stock, vegetable stock, or even coconut milk to cook your quinoa. Whichever liquid you use will give some extra flavor to the grain. You can also season the quinoa with any of your spice blends after it is cooked. Mix it up so that it doesn’t get “boring” and so that it matches whatever style of protein you are making for the night!

The last option that we like is brown rice. We always use brown rice instead of white because it is a whole grain and has a lower Glycemic Index (GI) than white rice. This means it will help to keep your blood sugar steady rather than change it drastically. Brown rice takes the longest to cook (up to 45 minutes) so you will need to plan accordingly if making it from scratch.

The “hack” that I like to use with brown rice is to cook a large batch of it using a rice cooker. I then save half or 2/3 of what we cooked for use later in the week (reheating it for the win!) It keeps in the fridge for 5-7 days when cooked. You cook brown rice with the same 1:2 ratio as the quinoa (one cup of rice to 2 cups of liquid).

Recipes

Un Fancy Roasted Veggies

Roasting veggies is definitely a family favorite and can be the key to learning to like a LOT of vegetables that you thought you hated. Often when we were kids, we may have been served veggies that were boiled, steamed, or overcooked. They don’t take great that way! So we go through life thinking we hate zucchini when really, we hated how it was prepared. Learning to roast veggies could be the game changer your family needs to start eating more of these nutritional powerhouses.

The hardest part about roasting veggies is getting them cut into pieces that are the “right” size for roasting. You want to make sure that your veggies are cut into bite sized pieces. This helps them to cook faster and makes them easier to serve. Some vegetables are generally easy and quick to chop up (like zucchini and summer squash), some are easy but not as quick (like brussels sprouts and carrots), and others can be more challenging (like sweet potatoes and inter squashes). There are a couple of ways to approach this: if you have time to pre-cut your veggies on a day off definitely do that (they will keep for 5 days in the fridge) OR go ahead and buy the pre-cut veggies from the store.

Another great option for roasting veggies is to get frozen veggies. Yes, FROZEN. A lot of people shy away from frozen vegetables thinking that what is in the “fresh produce” section is better for you, but this is not necessarily the truth. Frozen vegetables are picked when they are ripe and frozen right away, which preserves their nutrient content. A lot of the time, the fresh produce in your store was picked when it was still green and ripened using gas on the shipping trucks/vessels on it’s way to the store. This means it can have fewer nutrients than the frozen veggies! (This is particularly true if you life in the icy north in the winter time.)

The general veggie roasting recipe is as follows: Preheat the oven to 400F. Place 2 lbs of chopped veggies into a large bowl (if using frozen veggies, you can put them in the bowl still frozen). Toss the veggies with oil (we like light olive oil for this, but also use avocado oil and extra virgin olive oil sometimes as well). Spread the veggies out of a cookie sheet and sprinkle with salt and pepper or a spice blend of your choice. Place in the oven until they begin to brown slightly.

TADA! That’s it. I made a chart below with some suggested cooking times for different types of veggies. Additionally, if you are cooking a chicken recipe with the veggies at the same time, it’s ok to cook them at 375F (it just takes a little longer).

  • Asparagus – 20-25 minutes
  • Brussels sprouts – 30-35 minutes
  • Butternut squash (cubed) – 20-25 minutes
  • Cauliflower – 30 minutes
  • Red potatoes – 30-35 minutes
  • Sweet potatoes – 25-30 minutes
  • Zucchini/Summer squash – 20-25 minutes
Recipes

Veggie Heavy Pasta Salad

This recipe is absolutely perfect for the end of the week during the summertime. It’s a light, refreshing meal so it goes over great on those extra hot summer days. It’s also an amazing way to use up leftover veggies from earlier in the week. I love this recipe because it packs a good amount of veggies into it without having to cook a ton of different things.

The recipe calls for 6-8 cups of chopped veggies. You can split these up in whatever way you prefer (and use whatever you have on hand). This allows you to throw together a healthy dinner without any additional trips out for special ingredients. I like to choose several different colors for the veggies, so the salad looks as great as it tastes.

Here is a list of the various veggies we have used: artichoke hearts, asparagus, baby spinach, bell peppers (raw or grilled, any color), broccoli (blanched), carrots (blanched or cooked), celery, cucumber, egg plant, fennel, jicama, olives, onion, grape or cherry tomatoes, sun dried tomatoes, summer squash, zucchini. You can use any kind of veggie that is a family favorite as well!

Ingredients

  • 1 16oz bag of pasta (we like roti best, because the dressing and spices stick well to it)
  • 6-8 cups of diced vegetables (the more variety the better!)
  • 1 1/2 cups shredded chicken
  • 1 lemon
  • 3 TBSP of avocado oil mayonnaise
  • 3 TBSP of avocado oil
  • 1 TBSP apple cider vinegar
  • 1 TBSP of Herbs de Provence
  • 1/2 tsp pepper
  • salt to taste

Instructions

Chop any vegetables that need to be diced and set aside. Juice and zest the lemon. Bring a large pot of water to a boil and cook the pasta al dente. When the pasta is cooked, drain using a calendar and rinse with cold water until the pasta is cool. (Pro tip: if you have any hard raw veggies that need to be blanched like broccoli, carrots, or cauliflower you can place them in a bowl and pour the boiling pasta water over them to do the job while you are rinsing the pasta).

In a large bowl, whisk the avocado oil mayonnaise and the apple cider vinegar together. When the mixture is smooth, add in the avocado oil and lemon juice and blend thoroughly. Add the Herbs de Provence, pepper, and salt and whisk the dressing until everything is well blended.

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Add the shredded chicken to the bowl with the dressing and stir until the chicken is well coated. Add the pasta to the bowl and stir until the chicken is evenly distributed and the large chunks are broken up. Mix in the veggies. Add the lemon zest over the top and enjoy!