Mushroom Risotto with Peas

This risotto is full of the delectable flavors of mushrooms and leeks, with a zesty essence of lemon and white wine. This meal is cozy and satisfying, perfect for dinner on an autumn evening. Enjoy!

Makes about 4 servings

Ingredients:

• 1 leek, chopped
• 8 oz of white mushrooms, chopped
• 1/2 tsp of minced garlic
• 1 Tbsp of olive oil
• juice of half a lemon
• 1 Tbsp of tomato paste
• 1 tsp of dried dill
• 2 Tbsp of fresh parsley
• 1/2 tsp of paprika
• 1 cup of frozen peas
• 1 cup of short grain brown rice
• 14g of dried porcini mushroom, roughly chopped
• 1/2 cup of white wine
• 1 can of coconut milk
• 2 cups of vegetable broth
• salt and pepper

Instructions:

1. Sauté the chopped leeks, mushrooms, and garlic in olive oil for 4-5 minutes until they become tender.
2. Then add the tomato paste, lemon juice, dill, parsley, and paprika. Stir to evenly incorporate these flavors into the vegetables.
3. Next add the peas, rice, dried mushrooms, wine, coconut milk, vegetable broth, and dash of salt & pepper.
4. Bring the pot to a boil. Once boiled, cover the pot with a lid and simmer for 40 mins. Make sure to stir the risotto every 7-8 mins to prevent the rice from sticking to the bottom of the pan.
5. Feel free to sprinkle some fresh chopped parsley on top of the risotto when you serve.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

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

-Brown rice helps control diabetes, is rich in antioxidants, prevents obesity, prevents Alzheimer’s disease, improves digestive health, controls cholesterol levels, relieves insomnia, and contains anti-depressant properties.

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

 

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

 

Spanish Rice & Black Bean Stuffed Peppers

These stuffed peppers are a tasty fusion of Spanish flavors, combining the richness of cumin and garlic with the freshness of lime and cilantro. This recipe makes 6 stuffed peppers. If you are preparing this meal for guests, serve the stuffed peppers with a green salad and a sangria on the side. Enjoy!

Ingredients:

• 5 green onions, chopped
• 1/4 tsp of minced garlic
• 1 Tbsp of olive oil
• 4 oz can of chopped green chiles
• 1 14.5 oz can of chopped tomatoes
• 1 1/2 cups of vegetable broth
• salt and pepper
• 1 tsp of cumin
• 1 cup of uncooked white rice
• 1 can of corn, drained
• 1 can of black beans, drained
• juice of 1/2 a lime
• 1/4 cup of fresh chopped cilantro
• 3 whole bell peppers, any color

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Heat the olive oil on medium heat in a pot. Sauté the green onions, green chiles, and garlic for about 2 minutes. Now add the canned tomato (including the juices), vegetable broth, cumin, and a dash of salt and pepper.
3. Turn the pot up to a boil. Once it’s boiling, add the rice. Immediately turn the pot down to low. Cook for about 20 minutes with the lid on until the rice is fully cooked.
4. Once the rice is cooked add the cilantro, lime juice, corn, and black beans. Turn the pot to medium heat for about 5 minutes to let the flavors soak in. Set aside.
5. Cut the 3 bell peppers in half lengthwise, giving you 6 halved peppers. Remove the stem and seeds.Generously stuff them with the rice/bean mixture.
6. Lightly brush the bottom of a dish with some olive oil to prevent the peppers from sticking to the bottom. Place the stuffed peppers in the dish. Cover with foil. Bake for 35 minutes. Remove the dish from the oven, take the foil off and stick the peppers back into the oven for 10 more minutes.
7. Top with fresh cilantro and serve.

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.

-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.healthline.com and http://www.draxe.com

 

Black Bean Soup

Preparation + Cook Time: 45 minutes

Makes 7-8 servings

Ingredients:

• 1/2 a red onion, diced
• 1/2 tsp of minced garlic
• 2 Tbsp of avocado oil or olive oil
• 2 stalks of celery, chopped
• 2 carrots, chopped
• 1 red bell pepper, chopped
• 3 green onions, chopped
• 1 Tbsp of cumin
• 1 tsp of paprika
• 1/4 cup of fresh cilantro, chopped
• salt and pepper
• 1 can of corn, drained
• 3 cans of black beans (not drained)
• 1 can of diced tomatoes (not drained)
• juice of 1 lime
• 2 cups of vegetable broth
• Optional: avocado and red pepper flakes

Instructions:

1. In a large soup pot, sauté the onion and garlic in the avocado oil.
2. Once the onions and garlic start to get soft, add the celery, carrots, green onions, and bell peppers. Sauté until tender.
3. Add the cumin, paprika, cilantro, corn, black beans, diced tomatoes, lime juice, vegetable broth, and desired amount of salt and pepper.
4. Bring to a boil. Once boiled, cover the pot and simmer for 20 minutes.
5. Remove 6 cups of soup from the pot and put it into the food processor. Pureé until smooth. Transfer the pureéd soup back into the pot and mix into the remainder of the soup.
6. Serve in bowls topped with chopped avocado and red pepper flakes.

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.

-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.healthline.com and http://www.draxe.com

Pumpkin Hummus

Are you having trouble finding the perfect appetizer to bring to your thanksgiving potluck? This pumpkin hummus is festive, wholesome, and delicious. Enjoy this tasty dip with some chips, crackers, or fresh vegetables.

Preparation + Cook time=  10 minutes

Ingredients:

• 1 can of chickpeas, drained
• 1 Tbsp of tahini
• 1 Tbsp of olive oil
• 1/2 cup of pureed pumpkin (from a can is fine!)
• 1 Tbsp of honey or maple syrup
• 1 Tbsp of fresh chopped sage
• 1 tsp of dried thyme
• 1/4 tsp of paprika
• 1/4 tsp of minced garlic
• juice of 1/2 a lemon
• 1/4 tsp cinnamon
• salt and pepper to taste
• Optional: pumpkin seeds for garnish

Instructions:

1. Put all of the ingredients except for the pumpkin seeds in a food processor or high speed blender and pulse until smooth.
2. Store the hummus in an air-sealed container in the refrigerator.
3. When you are ready to serve, scoop the hummus into a bowl. Top with pumpkin seeds and a dash of paprika. Enjoy!

Benefits of this recipe:

-Pumpkin helps maintain healthy eyes, improves immunity, and is good for your complexion.

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

 

Wild Rice Stuffed Butternut Squash

As I was browsing the produce section of the grocery store, I couldn’t help but buy these gorgeous butternut squashes. I decided to top them with a thanksgiving-inspired wild rice stuffing. This stuffing is filled with cooked vegetables, dried cranberries, tasty herbs, and sweet Bartlett pears with a hint of orange zest and maple flavor. Enjoy!

Preparation + Cook time=  60 minutes

Makes 4 servings

Ingredients:

• 1 cup of wild rice blend
• 1 cup of vegetable broth
• 2 butternut squashes
• 1/2 of a yellow onion, chopped
• 1/4 tsp of minced garlic
• 2 Tbsp of olive oil
• 2 stalks of celery, chopped
• 1 cup of baby Bella mushrooms, finely chopped
• 2 Tbsp of fresh sage, chopped
• 1 Tbsp of fresh thyme, chopped
• 1 cup of Bartlett pears, chopped
• 2 Tbsp of maple syrup
• salt & pepper
• 1/3 cup of dried cranberries
• 1/2 cup of slivered almonds
• 2 tsp of orange zest
• 3 Tbsp of orange juice

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit.
2. In a medium-sized pot, cook the 1 cup of wild rice in 1 cup of water and 1 cup of vegetable broth. Set aside when cooked.
3. Wash both of the butternut squashes thoroughly to remove all dirt from the outside. Cut the ends off of the squash. Then cut the squash lengthwise. Scoop the seeds and fibers from the center. Slash a few cross hashes onto the surface.
4. Fill a large baking dish with 1″ of water. Put the squashes face down in the baking dish. Bake for about 50 minutes until the squashes are tender all the way through.
5. While the squashes are cooking, prepare the stuffing. Sauté the onion and garlic in the olive oil. When browned, add the celery and mushrooms.
6. When the veggies are soft, add the sage, thyme, pear, maple syrup, orange zest, orange juice, and salt and pepper to taste. Continue to cook for 7-8 minutes until the pears become soft and juicy.
7. Now, add the cooked rice, dried cranberries, and almonds.
8. Once the squash is cooked, remove from the oven and fill the center with the wild rice stuffing. Top the stuffing with orange slices and some chopped thyme.

Benefits of this recipe:

-Butternut squash is high in antioxidants, boosts immune system, reduces inflammation, keeps bones healthy, and reduces symptoms of PMS.

-Wild rice is high in antioxidants, strengthens bones, and boosts energy levels.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins

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

Pecan & Pumpkin Spice Oat Bars

It is almost October which means it’s almost pumpkin spice season! These pecan & pumpkin spice oat bars are a healthy way to satisfy your pumpkin spice craving. These treats make a great pair with your afternoon tea. Enjoy!

Preparation + Cook Time: 35 minutes

Ingredients:

• 1/2 cup of canned pumpkin puree
• 1/2 cup of pure maple syrup
• 1 tsp of vanilla extract
• 1/4 cup of coconut oil
• 2 cups of oats
• 1 cup of chopped pecans
• 2 Tbsp of chia seeds
• 1/4 tsp of salt
• 1 tsp of nutmeg
• 2 tsp of cinnamon

Instructions:

1. Preheat the oven to 350 degrees Fahrenheit.
2. In a large bowl, combine the pumpkin puree, maple syrup, vanilla extract, and coconut oil. Whisk until blended evenly.
3. Add the remainder of the ingredients. Stir until everything is thoroughly mixed.
4. Line a square pan with parchment paper. Pour the batter into the pan and pat down until the batter is completely flat. 
5. Bake for 20-22 minutes.
6. Remove from the oven and let it cool for 15 minutes before cutting into squares.
7. Store in the refrigerator to preserve the freshness. 

 

Benefits of this recipe:

-Pumpkin helps maintain healthy eyes, improves immunity, and is good for your complexion.

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

-Oats are high in fiber, reduces heart disease risk, and lowers cholesterol.

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

 

Chocolate Dessert “Hummus”

Chocolate hummus is a great option for a healthy dessert. You can dip or spread anything you want with it! I would recommend dipping fresh fruit in it such as apples or strawberries, or snacks like pretzels and crackers. This would also be a delicious treat to put on a platter to bring to a party. Enjoy!

Preparation + Cook Time: 15 minutes

Ingredients:

• 1 Can (15 oz) of Chickpeas, drained
• 3 Tbsp Coconut Oil, melted
• 2 Tbsp Almond Milk
• 1 tsp Vanilla Extract
• 5 Tbsp Honey or Maple Syrup
• 4 Tbsp Cacao Powder
• 1/2 tsp Cinnamon
• 1/4 tsp Himalayan Salt

Instructions:

1. In a food processor or high speed blender, simply blend all of the ingredients together. The consistency should be smooth like hummus.
2. Scoop the chocolate hummus into a small bowl. Optional: top with shredded coconut or cacao nibs for garnish.
3. If you are making this for guests, prepare a platter with chopped fruit, crackers, pretzels, etc. for dipping.

Health 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.

-Cacao can improve stress levels, cholesterol, and heart health.

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