vegetarian

Quinoa Celery Cranberry Salad

March 5, 2022/in Healthy Recipes

My absolute favorite go-to lunch is quinoa celery cranberry salad. Since it uses dried cranberries, these are typically ingredients you can easily keep on hand. You could also use dried cherries or even raisins but I really love the tartness of the cranberries. I typically make the quinoa in advance but it cooks in 15 minutes so this is still a quick lunch or supper.

This recipe is naturally gluten-free and contains complete protein from the quinoa. It also digests well for most people. As a Digestive Health Specialist, I like to keep that in mind! I use all organic ingredients as well as I feel it is critical to reducing our toxic load. Also, celery is on the Dirty Dozen list from EWG.org. EWG is a nonprofit organization that helps protect families from toxic chemicals by testing fruits, vegetables, and even personal care products on their Skin Deep site. Consider checking both sites before you purchase non-organic products. It’s so important, it could save your life!

But I hope you enjoy this salad as much as I do. Please let me know if you make any adjustments.

Note: The recipe suggests you let it sit for an hour to bring out the flavors and I typically do. But if you can’t wait, it’s delicious to eat right away. Enjoy!!

Ingredients

1 cup dry quinoa

1/2 cup dried cranberries (or dried cherries)

1 1/2 cup chopped celery

1/2 cup chopped pecans

1/2 cup fresh cilantro or parsley, chopped

1 Tbsp olive or walnut oil

2 Tbsp fresh lemon juice

3 cloves of minced garlic

1 tsp pink sea salt

1 Tbsp Braggs or coconut aminos

Prepare quinoa on the stove according to directions. Typically you use a 2:1 ratio of grain to water. So 1 cup of dry quinoa to 2 cups of water.

Combine cranberries, celery, pecans, and cilantro or parsley in a large bowl.

Combine the oil, vinegar, lemon juice, garlic, and salt in a small bowl.

Combine all ingredients and mix well. Let sit refrigerated for about 1 hour.

Makes 3-4 servings.

Red Lentil Sloppy Joes

March 13, 2021/in Healthy Recipes

Red lentil sloppy joes are a nutritious and economical dish but most importantly they taste amazing. Red lentils are rich in iron, fiber, selenium, zinc, carbohydrates, protein, and vitamin B1. Plus, they’re an excellent source of phosphorus, manganese, and folic acid. Unlike other legumes, lentils cook in about 30 minutes and don’t require soaking so you can make a healthy meal when you are short on time.

Ingredients:

1 tbsp of coconut oil or vegetable broth

1 red bell pepper finely chopped

2 garlic cloves minced

1 medium onion chopped (approx 2/3 cup)

2 tbsp tomato paste

1 bay leaf

8 ounces tomato sauce

1 1/2 cups of water

1 cup dry red lentils

1 tbsp low sodium Worcestershire sauce

1 tbsp yellow mustard

2 tsp apple cider vinegar

2 tsp coconut sugar

1 tsp chili powder

1/2 tsp ground black pepper

1 tsp salt (optional)

Directions:

Heat oil in a large pan over medium heat and add bell pepper and cook for 5 minutes or until softened, stirring frequently.

Add onion, garlic, and tomato paste and cook for one-minute stirring constantly.

Stir in the remaining ingredients, and heat to a boil over medium-high heat.

Cover with lid and reduce heat to low. Simmer 30-35 minutes or until lentils are tender, stirring occasionally. Remove bay leaf.

Serve lentils wrapped in lettuce leaves or on top of a gluten-free bun.

Makes 4 to 6 servings.

Recipe courtesy of Rebecca Downing from the Shred 10 recipe book.

We’d love to know, did you enjoy this recipe as much as I did? Did you make any changes? If you’d like to try another nutrient-dense meal, check out this Black Bean Mango Quinoa Salad! Want to learn more about what nutrients and minerals could benefit you? Book a call with us to discuss testing options.

Maple Pecan Cauliflower

November 15, 2020/in Healthy Recipes

Maple Pecan Cauliflower is my go-to for a quick healthy lunch. There is a big debate in the south on the proper way to say pecan. Some pronounce it “P-can” and others, “P-con”. Some would even debate how I spelled the pronunciation! But, I think everyone can agree that you either love them or hate them. And boy, do I LOVE them. If you’re like me and love pecans, you are going to love this maple pecan cauliflower recipe.

This dish makes a great side, lunch, or you can make it a complete meal by serving it with rainbow quinoa. I first experienced a similar dish in my Green Chef subscription as a side and I knew I had to have more! It makes a perfect light lunch and has become one of my go-to’s when working from home. I absolutely love the blend of flavors in it.

Be sure you are using pure or organic maple syrup. Did you know that maple syrup is made in early spring? When it’s warm enough for the sap to flow but cold enough that it isn’t moving too fast. Farmers all through the woods are tapping and processing the clear sap that turns into our delicious syrup. If you’re lucky, you’ll find some for sale at your local farmer’s market. It doesn’t get more organic than that and if you follow me, you know that organic products are key to remaining healthy. The conventional brands are mostly high fructose corn syrup and other unpleasant ingredients. Of course, you can increase or decrease the maple syrup to suit your taste.

Ingredients:

2 cups of chopped raw cauliflower

2 tbsp pure maple syrup

1 tsp turmeric powder

3 tbsp pecans

Instructions:

Cut cauliflower into bite-size pieces and roughly chop pecans. Heat about 1 tbsp of cooking oil, such as coconut oil in a large skillet over medium-high heat. Add the cauliflower to a hot pan. Season with turmeric, salt, and pepper. Stir to coat. Cook for 5-8 minutes or until cauliflower begins to soften, stirring occasionally.

Add the maple syrup and a couple of tablespoons of water to the pan with the cauliflower. Stir and continue to cook for 3-5 minutes or until cauliflower is tender and evenly coated with maple syrup.

Sprinkle with pecans. Cook about 1 minute or longer or until pecans are lightly toasted.

And enjoy!!

We’re dying to know, how do YOU pronounce pecan? Cauliflower is so versatile, I mean, we’re even making pizza dough with it! What did you think of this recipe? Let us know! What is the craziest way you have prepared cauliflower? If you are looking for more delicious recipes like this one, be sure to follow us all on social media platforms so you get first access. Want to know if foods like this maple pecan cauliflower are best suited for your body? Book a call with us and see what testing options are best for you!

Broccoli Cauliflower Apple Salad recipe salad

Broccoli Cauliflower and Apple Salad Recipe

May 24, 2020/in Healthy Recipes

This Broccoli Cauliflower and Apple Salad is a light healthy salad for a picnic or summer holiday event. This recipe contains all raw vegetables and is nutrient dense. As always, use organic. You are worth it.

Ingredients

1/4 red onion, thinly sliced

1 1/2 cups of chopped broccoli

1 1/2 cups of chopped cauliflower

1/4 cup chopped walnuts

1/4 cup raisins

1 medium gala apple chopped

Dressing

2 Tablespoons of sugar, I used coconut palm sugar

2 Tablespoons of red wine vinegar

1-2 teaspoons Dijon mustard

2 Tablespoon Walnut oil (or olive oil)

1/4 cup Vegenaise

1/4 tsp pink Himalayan salt

1/4 tsp black pepper

1/4 tsp ground ginger

Shock the onions in an ice water bath for 10 minutes to temper the sharp flavor. Pat dry before adding to the salad.
Place the broccoli, cauliflower, apple, onions, walnuts, and raisins in a large bowl. In a small bowl, whisk the dressing ingredients. Pour the dressing over the vegetables and toss.
ENJOY!

I love a good, raw salad on a warm day. What is your favorite salad? If you answered Potato Salad then you HAVE to try this Cauliflower Egg Salad recipe! Follow us on Facebook for more yummy recipes.

Roasted Edamame Salad

December 31, 2010/in Healthy Recipes

Roasted Edamame salad is a great summertime salad with fresh tomatoes. You can eat this as a meal as edamame is a great source of complete protein. It also works as a hearty side dish.

Ingredients:

12-16 ounces fresh or frozen shelled edamame (soybean), non GMO or organic
1/2 cup fresh organic corn kernels
1/4 cup finely diced scallion or green onion
1 clove garlic, minced
1 tablespoon olive oil
3/4 teaspoon kosher or sea salt
1/4 teaspoon freshly ground black pepper
1 cup chopped fresh tomato
1/4 cup chopped fresh basil leaves
1 tablespoon red wine vinegar

Preparation:

Preheat the oven to 400 degrees F.

Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13 by 9 pan and stir to combine. Place on the middle rack of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown.

Remove from the oven and place in the refrigerator until completely cool, approximately 30 minutes.Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Taste and adjust seasoning, as desired. Serve chilled or at room temperature.

Serves 4

naturopathic doctor summer squash recipe digestive health gut

Summer Squash and White Beans

December 7, 2009/in Healthy Recipes

Wondering what to do with an excess of summer vegetables–zucchini, summer squash, fresh tomatoes? Summer squash and white beans saute is the perfect solution. Protein-rich white beans and summer squash make for a delicious and hearty dish. This sauté is endlessly versatile and works well with eggplant, peppers, or corn.

Ingredients (use organic when possible)

1 tablespoon coconut oil
1 medium onion, halved and sliced
2 cloves garlic, minced
1 medium zucchini, halved lengthwise and sliced
1 medium yellow summer squash, halved lengthwise and sliced
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
2 medium tomatoes, chopped
1 tablespoon red-wine vinegar
1/3 cup finely shredded Parmesan cheese (or nutritional yeast for non-dairy version)

Preparation:

Heat oil in a large nonstick skillet over medium heat.
Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes.
Add zucchini, summer squash, oregano, salt and pepper and stir to combine.
Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes.
Remove from the heat and stir in Parmesan.

Tips & Notes:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Courtesy of Eating Well