Roasted Beetroot & Citrus Salad with Orange-Ginger Dressing

This flavorful salad has a base of mixed greens and citrus fruits, topped with roasted beets and pistachios, then dressed with a zesty orange-ginger dressing. Enjoy!

Makes 2-3 servings

Ingredients:

• 5 small red beets, peeled & sliced into wedges
• 5 small golden beets, peeled & sliced into wedges
• olive oil
• salt & pepper
• 1 1/2 oranges, peeled & sliced into wedges
• 1/2 of a grapefruit, peeled & sliced into wedges
• A few handfuls of mixed greens
• 1/4 cup of pistachios
• orange-ginger dressing (recipe below)

Ingredients for dressing:

• 2 Tbsp of apple cider vinegar
• 2 Tbsp of honey
• 2 Tbsp of orange juice
• 1 Tbsp of olive oil
• 1/2 tsp of grated ginger
• 1/2 tsp of orange zest

1. Preheat the oven to 400 degrees Fahrenheit.
2. Line a baking tray with foil. Place the beet wedges on the tray and drizzle with olive oil. Next, season with your desired amount of salt and pepper. Bake for about 35 minutes, or until beets are tender.
3. Make the dressing by whisking together all of the dressing ingredients in a small bowl.
4. Arrange the salad on a plate. Layer the mixed greens first, followed by the oranges & grapefruit, then the beets, and lastly the pistachios. Finally, drizzle the dressing on top of everything. Add more salt and pepper if desired.

Benefits of this recipe:

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

-Oranges have been shown to decrease blood cholesterol levels, prevent anemia, is a great source of fiber, and is very high in vitamin C.

The information on the benefits of the ingredients was researched from http://www.healthline.com.

 

Lemon-Dill Grain Salad with Peas & Carrots

Summertime is the perfect season to enjoy fresh and nourishing grain salads, like this lemon-dill grain salad with peas & carrots. I personally love the fragrant and delicious flavor of fresh dill, which gives this recipe its superstar flavor profile. Enjoy!

Ingredients:

• 1 cup of farro (uncooked)
• 1 1/4 cups of shredded carrots
• 1 1/2 cups of frozen peas
• 3 Tbsp of lemon juice
• 2 Tbsp of olive oil
• 3 Tbsp of fresh dill, chopped
• 3 Tbsp of chives, chopped
• 1/4 tsp of minced garlic
• large dash of salt and pepper

Instructions:

1. Boil 2.5 cups of water on the stove top. Add the farro to the water and turn it to low heat. Put the lid on and simmer until fully cooked (about 20 minutes). Set aside to cool.
2. Next, place the frozen peas in a microwaveable container with water covering the peas. Microwave for about 1-2 minutes until the peas are defrosted. Drain the water from the peas. Set aside to cool.
3. Make the dressing. Whisk together the lemon juice, olive oil, dill, chives, garlic, and salt & pepper in a small container.
4. In a large bowl, combine the farro, carrots, peas, and dressing. Stir until everything is evenly incorporated. Store in the fridge until you are ready to eat. Serve cold.

Benefits of this recipe:

-Peas are an excellent source of plant-based protein, high in fiber, and they support healthy blood sugar control.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Farro is an excellent source of plant-based protein, high in fiber, and it contains a wide range of antioxidants.

The information on the benefits of the ingredients was researched from http://www.healthline.com

 

 

Thai Vegetable & Tofu Curry

A classic curry is one of my all time favorite meals- it is flavorful, filling, and nutritious. This Thai cuisine-inspired curry is packed with tasty vegetables, tofu, and aromatic spices.  Enjoy!

Makes 4-5 servings

Ingredients:

• 1 14 oz block of firm tofu
• 2 Tbsp of olive oil, divided
• salt and pepper
• 1 yellow onion, chopped
• 1 zucchini, chopped
• 1 russet potato, peeled + cubed
• 1/2 of a red bell pepper, chopped
• 2 cups of chopped broccoli
• 1.5 Tbsp of yellow curry paste (if you are sensitive to spicy, only use 1 Tbsp)
• 1/2 tsp of turmeric
• 2 cans of coconut milk
• 1 Tbsp of soy sauce
• 1 Tbsp of honey
• Juice of 1/2 a lime
• 1/4 cup of chopped fresh cilantro
• Optional toppings: chopped cashews and fresh cilantro

Instructions:

1. In a large wok, fry the tofu in 1 Tbsp of olive oil. Add some salt and pepper for flavor. Once it is cooked and golden, remove the tofu from the wok and set aside in a separate container.
2. In the same wok, sauté the onion in 1 Tbsp of olive oil. After 3-4 minutes, add the zucchini, potatoes, red pepper, and broccoli. Cook for about 7 minutes until the vegetables are tender.
3. Add the curry paste until it is evenly distributed into the veggies. Then add the coconut milk, cilantro, turmeric, soy sauce, lime juice, and honey.
4. Bring to a boil. Once boiled, cover and simmer for 10 minutes.
5. Add the tofu to the wok. Simmer for an additional 10 minutes.
6. Serve this curry on top of some basmati rice and top it with freshly chopped cilantro and chopped cashews.

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

Vegan Egg Rolls with Asian Ginger-Almond Dipping Sauce

These savory Asian cuisine-inspired egg rolls are baked to perfection and filled with fresh vegetables and tofu. They are paired with a zesty dipping sauce, consisting of the perfect balance of spicy and sweet. Enjoy!

Makes about 10 egg rolls

Ingredients for the Egg Rolls:

• 1 Tbsp of sesame oil
• 1/2 of a white onion, chopped
• 1″ piece of ginger, minced
• 1 red bell pepper, julienned
• 1/2 tsp of minced garlic
• 5 cups of shredded cabbage
• 1 14 oz block of firm tofu, crumbled into small chunks
• 2-3 Tbsp of soy sauce
• Dash of black pepper
• 1/4 cup of fresh cilantro, chopped
• About 10 egg roll wrappers

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. In a large skillet, heat the sesame oil. Sauté the onion until it starts to get translucent. Then add the ginger, bell pepper, garlic, and cabbage. Heat on medium-high for about 4-5 minutes until the cabbage is fully wilted.
3. Next add the tofu to the vegetables. Continue to stir to evenly incorporate the tofu into the vegetables. Cook until the vegetables are fully cooked and the tofu is golden.
4. Now add the soy sauce, black pepper, and cilantro and continue to heat for an additional 2-3 minutes. Turn the heat off and let it cool for about 10 minutes.
5. It is now time to wrap your egg rolls. Step 1: Lay one egg roll wrapper flat on a cutting board. Scoop a large spoonful of the veggie/tofu mixture into the middle like the photo below.
6. Step 2: Fold the right corner towards the middle of the roll.
7. Step 3: Fold both edges into the center so that it resembles an envelope. 
8. Step 4: Starting from the right side, tightly fold the wrapper into a roll.
9. Poke some holes into the egg rolls with a fork so that they don’t burst in the oven. Brush the tops with a little bit of oil. Bake for 12 minutes. Remove the egg rolls from the oven and flip them to the other side and bake for another 12 minutes.

Ingredients for the Asian Ginger-Almond Dipping Sauce:

• 2 Tbsp of almond butter
• 2 Tbsp of honey
• 2 Tbsp of soy sauce
• 2 tsp of apple cider vinegar
• 1/2 tsp of siracha
• 1/2 tsp of shredded ginger
• juice of 1/2 a lime

Instructions:

1. Whisk all of the sauce ingredients together in a small bowl until smooth and creamy.
2. Set aside in the fridge until you are ready to serve.

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

Nectarine Tartines with Cashew Herb Spread & Sweet Basil-Balsamic Dressing

Summer is finally here and I could not be more excited! This recipe is the perfect appetizer to bring to a summer bbq or for a light sunday brunch. These tartines have a base of fresh bread, covered in a homemade, cashew herb spread. It is topped with fresh nectarine slices, a drizzle of honey balsamic dressing, and fresh chopped basil. Enjoy!

Ingredients:

• 2 cups of unsalted cashews
• juice of 1 lemon
• 3 Tbsp of apple cider vinegar
• 1 tsp of salt
• dash of black pepper
• 1/4 cup of nutritional yeast
• 1 Tbsp of olive oil
• 3 Tbsp of water
• 4 green onions, chopped
• 2 tsp of minced garlic
• 1 tsp of dried dill
• 1/3 cup fresh parsley
• 4 Tbsp honey
• 4 Tbsp balsamic vinegar
• Sliced baguette or any kind of bakery bread
• 1-2 nectarines, sliced thin
• fresh basil, chopped (about 1/2 cup-1 cup)

Instructions:

1. First, make the cashew herb spread. In a food processor, purée the cashews, lemon, apple cider vinegar, salt, pepper, nutritional yeast, olive oil, and water. Once it is smooth and creamy, add the green onions, minced garlic, dried dill and fresh parsley.  Purée until smooth. Tip: do not purée the green onions and parsley completely. There should still be some texture from the herbs.
2. Next, make the sweet balsamic dressing. Combine the honey and balsamic vinegar in a small bowl and whisk it together. Set aside.
3. Toast the slices of baguette. You can toast as many slices as you wish to serve. You are now ready to assemble the bruschetta. Lay out all the pieces of toast on a tray. Spread the cashew herb spread on top of each piece of toast. Then add the sliced nectarines. Next, drizzle the honey balsamic dressing over each bruschetta. Top each one with a sprinkle of fresh chopped basil and cracked black pepper.

Tip: You may have extra cashew herb spread remaining. This works great as a tasty dip for chips!

Benefits of this recipe:

-Cashews protect bone health and promote heart health. They also contain many important proteins and minerals such as calcium, magnesium, iron, zinc, and B vitamins.

-Nectarines are high in antioxidants, promotes better digestion, enhances eye health, stabilizes blood sugar, and improves heart health.

The information on the benefits of the ingredients was researched from http://www.organicfacts.net and http://www.draxe.com

Tomato-Cabbage Soup with Chickpeas

This tomato-cabbage soup is simple and light, but still so satisfying. Serve this soup with a side of toasted bread and some white wine. Enjoy!

Ingredients:

• 1 white or yellow onion, chopped
• 1 Tbsp of olive oil
• 1/4 tsp of minced garlic
• 1 zucchini, chopped
• 1/2 of a head of cabbage, chopped
• 2 14.5 oz cans of diced tomatoes (with the juices included)
• 1/4 cup of chopped fresh parsley
• 5 cups of vegetable broth
• 2 cans of chickpeas, drained
• 1 Tbsp of lemon juice
• Desired amount of salt and pepper

Instructions:

1. In a large pot, sauté the onions in the olive oil. Once they start to soften, add the garlic and zucchini. Continue to sauté the vegetables for 2-3 more minutes.
2. Now add the cabbage, tomatoes, parsley, and vegetable broth. Bring the pot to a boil. Cover and simmer for 10-12 minutes to let the cabbage wilt.
3. Finally, add the chickpeas, lemon juice, and salt & pepper. Cover again and simmer for an additional 25 minutes.
4. Serve in soup bowls and top with some more fresh parsley as garnish.

A few of the many benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:

• 2 medium sized yams, chopped and peeled
• 1/2 cup of cashew milk (unsweetened and unflavored)
• 1/4 tsp of paprika
• 1 red onion, chopped
• 2 Tbsp of olive oil, divided
• 2 cups of chopped mushrooms
• 1 red bell pepper, chopped
• 3/4 tsp of minced garlic, divided
• 1 15 oz can of diced tomatoes, drained
• 1/4 cup of fresh chopped cilantro
• juice of 1/2 a lime
• 1 can of black beans, drained
• 1 can of corn, drained
• desired amount of salt and pepper
• 1 tsp + 1/4 tsp of cumin

 

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash.
6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Lemony-Basil Orzo Salad

This lemony-basil orzo salad is my take on a pasta salad. It is fresh and light, and serves as a perfect side dish for your summer bbq. Enjoy!

Ingredients:

• 1.5 cups of dry orzo
• 3/4 cup of tightly packed fresh basil leaves
• 1/2 cup of chopped green onion
• 3 Tbsp of olive oil
• 4 Tbsp of fresh lemon juice
• desired amount of salt and pepper
• 1/2 tsp of minced garlic
• 2 tsp of apple cider vinegar
• 1 can of chickpeas, drained
• 1 cup of halved cherry tomatoes
• 3/4 cup of chopped english cucumber
• 2 handfuls of baby spinach, roughly chopped

Instructions:

1. Fill a medium sized pot with water and bring to a boil. Add the orzo. Boil for 9 minutes, stirring frequently until fully cooked. Drain the orzo and set aside in a large salad bowl to cool completely.
2. In a food processor blend the basil, onion, olive oil, lemon juice, salt & pepper, garlic, and apple cider vinegar until it is in a dressing-like consistency. Pour the dressing over the cooled orzo and stir until evenly combined.
3. Add in the tomatoes, chickpeas, english cucumber, and spinach to the bowl. Add more salt and pepper if necessary.
4. Store in the refrigerator until ready to serve.

*Chef’s Tip: This recipe also tastes delicious with toasted pine nuts added!

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Roasted Cauliflower with Creamy Green Herb Sauce

This roasted cauliflower dish is coated in a creamy herb sauce with zesty hints of lemon, topped with a crunch of slivered almonds. This recipe makes about 5 servings. Enjoy!

Ingredients:

• 1 head of cauliflower, chopped into bite size pieces
• A drizzle of olive oil
• 1/2 cup packed fresh cilantro
• 3/4 cup packed fresh parsley
• 1 avocado
• juice of 1/2 a lemon
• 1/2 tsp of minced garlic
• 1/4 cup of olive oil
• 1/2 cup of chopped white onion
• 1/4 cup of water
• salt & pepper
• slivered almonds

Instructions:

1. Preheat the oven to 425 degrees Fahrenheit.
2. Place the chopped cauliflower onto a baking pan. Drizzle with olive oil. Bake for 25-30 minutes until the cauliflower is cooked and slightly golden.
3. In the meantime, make the herb sauce by blending the cilantro, parsley, avocado, lemon juice, garlic, olive oil, onion, water, and desired amount of salt & pepper together in a food processor.
4. Once the cauliflower is done cooking, remove from the oven and transfer to a large bowl. Pour the herb sauce on top and mix until everything is evenly coated. Top each serving with slivered almonds.

Benefits of this recipe:

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Coconut Chia Seed Pudding

Coconut Chia Seed Pudding is one of my favorite treats to make. This recipe has a creamy, rice pudding-like consistency and can be eaten as a sweet breakfast or a dessert. Enjoy!

Makes 3-4 servings

Ingredients:

• 1 can (14 oz) of coconut milk
• 1/2 tsp of vanilla extract
• 2 Tbsp of honey or maple syrup
• 1/4 cup of chia seeds
• optional toppings: berry preserves, coconut flakes, fresh fruit

Instructions:

1. Pour the entire can of coconut milk into a jar. Whisk until the consistency is smooth and even.
2. Next add in the vanilla extract and honey/maple syrup and whisk to combine.
3. Finally, add in the chia seeds and continue to whisk to mix everything together. Cover the top of the jar and put into the fridge overnight or for at least 5 hours to set.
4. When you are ready to eat, remove the jar from the fridge. Stir the chia pudding around to make sure there are no clumps. Top the pudding with berry preserves, fresh fruit, coconut flakes, or whatever your heart desires!

Benefits of this recipe:

-Chia seeds are high in antioxidants, helps digestive health, regulates cholesterol, boosts energy and metabolism, and is a great source of omega-3s.

The benefits of these ingredients were researched from http://www.draxe.com