Healthy Recipes

The goal is to get in as many vegetables as possible.

HIGHLY RECOMMEND: Purchase high quality (only organic) produce. Cut up and freeze in chunks right after purchasing. Ensures they stay fresh, makes a nice cold smoothie and is most convenient. For kale, remove from stems, dry in salad spinner, store in freezer bag (squeeze out air).

Amounts of each vegetable are approximations. Experiment until you find the right amounts for your taste – carrots and berries will add sweetness. 

* Important to include a source of fat so that the fat-soluble vitamins in your smoothie can be absorbed.

(1) Prepare Apple and Chicken

Preheat oven to 400 degrees. 

Slice apple into 1/2 inch thick slices, keep skin on.

Season chicken with salt and pepper.

(2) Sear Chicken

Heat 1 1/2 tablespoons oil in a large saute pan over medium-high heat. Add chicken to hot pan, skin-side down. Sear 3-4 minutes, until browned. Flip.

(3) Add Apples and Veggies

Move chicken to side of pan. Add apple, onion, and Brussels sprouts to other side of the pan. Lightly season veggies with salt & pepper. Cook 2 minutes, stirring frequently.

(4) Roast Chicken and Apple

Return chicken to center of pan. Transfer pan to oven. Roast 18-20 minutes, or until internal temp of chicken reaches 165 degrees.

• 1/4 cup extra-virgin olive oil
• 1/2 cup finely chopped shallot or onion
• 4 to 6 cloves garlic, minced
• Chopped vegetables (celery, carrots, spinach, broccoli)
• 1 tablespoon Italian seasoning, ¼ teaspoon crushed red pepper flakes
• 2-3 tablespoons tomato paste
• 2 (28oz) cans whole peeled tomatoes or 3 lbs fresh tomatoes roughly chopped
• 2-3 tablespoons red wine vinegar
• 1/2 cup chopped fresh basil leaves or 1 to 2 tablespoons dried basil

Directions:

1. Heat olive oil in a large, heavy-bottomed saucepan over medium heat. Add the shallot and cook until soft, 3 to 4 minutes.
2. Add mix of chopped vegetables and sauté until soft.
3. Stir in the garlic, pepper flakes, Italian seasoning, and tomato paste. Cook for another minute.
4. Pour in your canned or fresh tomatoes, vinegar and basil.
5. Lower the heat so the sauce gently simmers. Stir in the salt and pepper. Let it cook at a low simmer for 20 to 30 minutes or until it reduces by about a third. Taste and adjust the seasoning as it cooks.

 Extra Tips:

• Storing:Homemade pasta sauce lasts in the fridge for up to 4 days and can be frozen for up to 3 months (maybe more). Thaw frozen sauce in the refrigerator overnight. Reheat pasta sauce in a saucepan over medium heat.
• Seasoning the sauce:If the sauce lacks flavor, add more salt. If it’s too acidic, a pinch of sugar will balance it out. Try a few dashes of fish sauce or minced anchovies for a deep, savory flavor.
• Thicken the pasta sauce:If your sauce is too thin, make it thicker by placing it over medium-low heat and simmering for 10 to 15 minutes. As the sauce simmers, it will thicken nicely.

 

Nutrition Per Serving Serving Size 1/2 cup / Calories 65 / Total Fat 5g / Saturated Fat 0.7g / Cholesterol 0mg / Sodium 207.8mg / Carbohydrate 5.6g / Dietary Fiber 2.6g / Total Sugars 3.7g / Protein 1.2g

 

• 1 ½ lbs Brussels sprouts, trimmed and halved
• 1-2 lemons
• Organic spray oil – either olive oil or avocado oil
• Salt and pepper
• Balsamic reduction (or use method below using balsamic vinegar)

 

Directions:

1. Line sheet pan with either parchment paper or tin foil, spray with oil spray
2. Spread brussels sprouts evenly out on sheet, flat half down (shouldn’t be overlapping)
3. Spray with oil spray, squeeze lemon juice over brussels sprouts, season with salt and pepper
4. Roast at 400 degrees for 30 minutes or until softened and browned
5. Remove from oven and drizzle with balsamic reduction (can buy already reduced)
6. If using regular balsamic vinegar: simmer 1/3 cup balsamic vinegar until reduced by half

 

• 2-3 cups raw broccoli, cut into bite-size pieces
• Organic spray oil – either olive oil or avocado oil
• Panko bread crumbs (I use seasoned gluten free)
• Salt, pepper, onion powder (or preferred seasoning – don’t need if using seasoned panko)
• 1-2 lemons

 

Directions:

1. Heat oven to 425 and prepare sheet pan with parchment paper sprayed with oil
2. Steam broccoli in vegetable steamer for 6 minutes
3. Spread broccoli evenly on sheet pan, spray lightly with oil, sprinkle with panko, season and squeeze juice from lemons onto broccoli
4. Place in oven and cook 20-25 minutes (or until browned on bottom)

 

• 2-3 cups snap pea pods
• Organic spray oil – either olive oil or avocado oil
• Salt, pepper
• 1 lemon or lime

 

Directions:

1. Heat spray oil in large sauté pan on medium-high heat
2. Toss snap pea pods in the pan and sauté for 1-2 minutes, until the pods slightly brown
3. Add ¼ cup water until pods soften but are still bright green (you do not want to overcook these!)
4. Season with salt and pepper
5. Squeeze lemon over them and serve immediately

• 1 organic kabocha squash
• ¼ cup melted coconut oil, or avocado oil
• Seasoning (I like  smoked paprika)
• 1 teaspoon salt
• Coconut Amino Acids (can also use soy sauce)

 

Directions:

1. Preheat oven to 425 degrees F.
2. Peel the squash (this is not necessary and I usually leave some of the skin on. It takes longer to soften in the oven with the skin on).
3. Use a sharp knife to split open the squash. Scoop out the seeds (you can save the seeds to roast later, just like pumpkin seeds).
4. Cut squash either into cubes or into slices. (I like cubes because they have more surface area for seasoning this way)
5. Toss squash in bowl with oil.
6. Spread over pan covered in parchment paper. Sprinkle generously with seasoning.
7. Bake 45-50 minutes.
8. Sprinkle with coconut amino acids.

• 1 cup split mung beans
• 2 ½ cups of water (or bone broth, vegetable or chicken broth)
• Seasoning (I like garlic and onion powder)
• 1 teaspoon salt

 

Directions:

1. Rinse the split mung beans in cold water. You do not need to soak them overnight but can if you’d like.
2. Bring water to boil (I usually do a combination of bone or vegetable broth and water, depending what I have on hand).
3. Add split mung beans and any seasoning you like.
4. Simmer for 20 minutes or until the liquid is gone.

• 1 teaspoon coconut or almond flour
• 1 teaspoon oil
• 1 small shallot, thinly sliced
• 1 pound ground chicken (or turkey)
• ½ pound large shrimp, peeled and chopped coarsely
• 2 tablespoons Asian fish sauce
• 2 tablespoons fresh lime juice
• ½ teaspoon cayenne pepper
• 2 green onions, thinly sliced
• ¼ cup chopped cilantro
• ¼ cup minced fresh mint leaves
• 1 head butter lettuce, separated into leaves

 

Directions:

1. Toast the coconut or almond flour in a dry pan over low heat. Set aside.
2. In the meantime, heat the oil in a large skillet over medium-high heat. Add the sliced shallot and sauté for 2 to 3 minutes or until softened.
3. Add the ground chicken and break it up with a spatula. Cook, stirring, for 3 to 5 minutes until no longer pink.
4. Add the shrimp and stir-fry for another 2 to 3 minutes or until the shrimp is cooked through.
5. Remove the pan from the heat and add the fish sauce, lime juice, toasted flour, and cayenne pepper. Adjust the seasoning to taste.
6. Sprinkle the chopped herbs on top. To eat, wrap a 1/3 cup of larb in a lettuce leaf and enjoy.

 

Nutrition Information:

Serving: 3 rolls, Calories: 220 kcal, Carbohydrates: 5 g, Protein: 34 g, Fat: 6.5 g, Saturated Fat: 1.5 g, Cholesterol: 68 mg, Sodium: 795 mg, Fiber: 1.5 g, Sugar: 2 g

•  

• 2 4-oz wild petrale sole fillets
• Spray extra virgin olive oil or avocado oil
• 1 tablespoon fresh-squeezed lemon juice
• Seasoned panko bread crumbs (I use gluten free)
• salt and pepper to taste
• 1 large lemon

 

Directions:

1. Dry petrale sole fillets with paper towel, then spray with oil
2. Coat fillets with bread crumbs and salt/pepper
3. Spray oil onto large sauté pan
4. Cook for about 3 minutes a side, depending on thickness of fillets (allow to slightly brown)
5. Squeeze lemon juice directly on to fillets
6. Serve immediately

• Bones from a roasted chicken (or turkey, or individual bones)
• 2-4 carrots
• 4 stalks celery
• 2 onions
• 4 cloves garlic
• 3 sprigs fresh thyme (or oregano, rosemary)
• 2 tablespoons apple cider vinegar (IMPORTANT for pulling nutrients from bones)
• 10 black pepper corns
• 1 TBL salt 

Directions:

1. Add all ingredients to a slow cooker (or large stockpot), cover with water. Put on lid and heat on low.
2. Cook for 18-24 hours without stirring.
3. Strain the broth through a fine mesh colander. Discard the solids.
4. Refrigerate for up to 5 days. Freeze up to 6 months.
5. Tip: After cooking chicken for a meal, store the bones in a bag in the freezer until ready to make bone broth.

Soup Base:

• • 32 oz chicken bone broth (see recipe on website). You can also use a mix of broth and water
  • 1 TBL butter
  • 1 onion
  • 4 cloves garlic, diced
  • 4 large carrots, diced
  • 4 stalks celery, diced
  • 2 TBL Italian seasoning
  • 1 15 oz can diced fire-roasted tomatoes
  • 2 TBL tomato paste
  • Salt/pepper to taste

Optional ADDITIONS to Base:

• Vegetables to of your choice: shelled English peas, green beans, cooked broccoli, mushrooms, brussels sprouts, cooked red potatoes
• 1 15 oz can pinto/lentil/garbanzo/black beans
• 2 zucchini (diced), spinach/kale
• Crumbled goat or feta cheese
• 1 lemon
• salt and pepper to taste

Directions:

1. Melt butter and sauté onion until translucent, add garlic for 30 seconds, add Italian seasoning
2. Add carrots and celery to onion, sauté until slightly softened
3. Add bone broth (or bone broth/water combo), diced tomatoes and tomato paste, plus a generous pinch of salt
4. Optional: Use an immersion blender to blend the base (only operate while underneath liquid so as not to splatter)
5. Add your choice of vegetables
6. Simmer on low heat for 30 minutes or longer
7. In the last 3 minutes add beans, diced zucchini, bunch of spinach/kale
8. Taste and adjust seasoning as needed
9. Turn off heat, squeeze juice of 1 lemon into soup
10. Top with crumbled goat/feta cheese when serving (optional)
11. This soup keeps for a week in the refrigerator, but also does really well frozen (up to 6 months)
12. One of my favorite proteins to add is Spinach/Feta chicken sausage – super easy and lots of flavor