RECIPES

These recipes are specifically chosen because we personally love them and the quality they bring to our lives. We hope you enjoy them too!

BREAKFAST
SNACKS
BEVERAGES
SOUPS & BOWLS
SALADS
MAINS AND SIDES
Show More

BREAKFAST

 

Breakfast

Power Oatmeal


4 cups quick oats
1 cup sliced or slivered almonds
½ cup chopped walnuts
½ cup raw unsalted pumpkin seeds
½ cup raw unsalted sunflower seeds
½ cup unsweetened coconut
¼ cup ground flax seeds

¼ cup chia seeds

¼ cup hemp hearts

Mix ingredients thoroughly and store in airtight container.

For 1 serving:
Place ½ cup oatmeal mixture and 1 cup water in microwave safe bowl. Microwave for approximately 90-120 seconds. Stir in cinnamon and almond milk, and any or all of the following: berries, sliced bananas, chopped dates.




Granola


2 ½ cups rolled oats
1 cup shredded unsweetened coconut
½ cup sliced almonds and/or chopped pecans
½ cup ground flax seed
½ cup raw sunflower and/or pumpkin seeds
½ cup melted honey (or pure maple syrup)
¼ cup olive, avocado or canola oil
sprinkle of cinnamon

Stir together oats, coconut, almonds/pecans, sunflower/pumpkin seeds and flaxseed. Combine honey and oil; stir into oat mixture, adding cinnamon to taste. Spread out evenly in a 13x9x2 inch baking pan. Bake in a 300 degree oven for 45 minutes or until light brown, stirring every 15 minutes.

Remove from oven and transfer to bowl to prevent from continued cooking. Cool, stirring often to prevent lumping. Store in a tightly covered container. Keeps more than 2 weeks.

Serve with almond milk, bananas and fresh berries.





SNACKS

 

Snacks

Butternut Squash Soup


1 large butternut squash
1 carrot
1 medium onion
2 tbsp oil
7 cups vegetable broth (no salt added)
1 apple cored, peeled, chopped
2 bay leaves
1 tsp cinnamon
½ tsp salt
½ tsp pepper

Cut squash in half lengthwise, place flesh side down on pan and roast in oven until tender. Chop carrot and onion coarsely, and sauté in oil until tender. Scoop the flesh from the squash into a slow cooker, add the sautéed onion and carrot, and all remaining ingredients. Cook on low for at least 6 hours, remove the bay leaves, and puree the soup.




Spicy Peanut Soup with Sweet Potatoes & Kale


Credit: pinchofyum.com

2 tablespoons olive oil
half an onion, diced
1 jalapeño, minced
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed (2 was plenty for me!)
1 14-ounce can fire roasted tomatoes
1 14-ounce can light coconut milk
2 cups water
1 teaspoon salt
1 teaspoon curry and/or turmeric
1/2 cup chopped peanuts
1/4 cup natural peanut butter
1-2 cups kale, stems removed, chopped

Heat the olive oil in a large soup pot over medium heat and add the onion, garlic, and jalapeño. Sauté until soft and fragrant. Add sweet potatoes. I like to brown them a little bit with the aromatics to get them nice and flavorful.

Add tomatoes, coconut milk, water, spices, and peanuts. Simmer until sweet potatoes are fork-tender.

Add peanut butter and kale. Simmer until everything is thick, creamy, and delicious. Top with more peanuts and a little cilantro if you’re obsessed like me.

NOTES

Instant Pot: Cook everything except peanut butter and kale on high pressure for about 3 minutes. (Sometimes I reduce the liquid when I make it in the Instant Pot by a cup or so, and then just add more as needed when it’s all done. But that is optional – it should work fine either way.) Stir in the peanut butter and kale after cooking. Voila!

Slow Cooker: Cook everything except peanut butter and kale on low for 6 hours. Stir in the peanut butter and kale. Donezo!

Don’t cook the sweet potatoes too long or they’ll fall apart on ya! Just cook until they pierce easily with a fork.

**optional: we enjoy it served over basmati rice




Blackbean Soup


¼ cup chopped onion (or sprinkle of onion powder to taste)
2 cloves garlic, minced (1 tsp pureed)
1 tbsp oil
1 tsp cumin
1 tsp oregano
½ tsp chili powder
1 large can tomato sauce, unsalted
1 can black beans, rinsed and drained
2 cups vegetable broth (no salt added)
1 bay leaf
1-2 tsp lime juice
1/8 tsp hot sauce
Pepper to taste
½ cup corn
If desired, garnish with grated cheddar, cilantro, chopped avocado, tortilla chips

Sauté onion, garlic in oil until tender. Stir in cumin, oregano and chili powder and sauté 2 minutes longer. Add tomato sauce, broth, beans and bay leaf. Bring to a boil, reduce heat, simmer for 45 minutes. Stir in lime juice, hot sauce, pepper, and corn. Simmer for 15 more minutes. Discard bay leaf, garnish as desired, and serve.




Cabbage Soup


1 large yellow or white onion
1 or 2 garlic cloves (garlic lovers: add an extra 1 or 2 cloves!)
2 green peppers
1 can of tomatoes, no salt added (diced)
3 carrots
1 container (10 oz. or so) mushrooms
1 bunch of celery (4-5 stalks)
Half a head of cabbage
2 cups chopped kale
1 Litre Low Sodium V8 juice
Optional spices, add to taste…Oregano, turmeric or curry powder, cayenne pepper, black pepper, horseradish (powder or prepared)

Slice or dice onions with garlic, put in a very large pot

Cut the peppers into bite size pieces and add to pot.

Take the outer leaves off the cabbage, cut into bite size pieces, add to pot.

Clean carrots, mushrooms, and celery, cut into bite size pieces and toss them in. Add tomatoes and spices now, too.

Add 1 L V8 juice and 1 L of water, cover and put heat on low. Let soup simmer for a long time – about 2 hours or until vegetables are tender. Add kale in the last ½ hour of cooking. Also great done in the slow cooker all day.




Golden Soup


Credit: pinchofyum.com

2 tablespoons olive oil
half an onion, chopped
2 cloves garlic, chopped
1 head of cauliflower, chopped into about 5 cups of chunks or florets
1 cup raw cashews
1 tablespoon turmeric – see notes
7-8 cups water
2 teaspoons salt
a squeeze of lemon juice

Sauté: Heat the oil in a deep soup pot. Add the onion, garlic, cauliflower, cashews, and turmeric. Sauté for 10 minutes or until very fragrant.

Simmer: Add the water (I usually start with 4 cups) and salt. Simmer until softened.

Blend: Transfer the soup to a blender and blend into a creamy consistency. It’s best to do this in batches.


Finish: Return to the soup pot and add any additional water (remaining 2-3 cups) if you need to thin it out. Also a good time to season with more salt and a squeeze of lemon juice. Also a good time to top with spiced chickpeas and parsley and olive oil.

NOTES
For the Spiced Chickpea Topping: Drain and rinse 2 14-ounce cans chickpeas. Spread them on a baking sheet. Preheat oven to 400. Sprinkle chickpeas with a dusting of cumin, smoked paprika, turmeric, salt, and/or any other spice combo you want. Drizzle with olive oil. Stir right on the pan, then roast for 30-40 minutes or until semi-crispy.


Turmeric: Turmeric has a strong flavor, so if you’ve never tried it before and you’re not sure you will like it, I would suggest using 1-2 teaspoons to start. If you’re a confident turmeric user, go for the full 1 tablespoon!




Vegan Lentil Chili


1 cup cooked lentils, drained and rinsed
1/4 cup onion finely chopped
1/4 cup red pepper finely chopped
1/4 cup celery finely chopped
1 tbsp sunflower oil (or other light vegetable oil)
2 garlic cloves minced
3/4 cup (approx. 1/2 can) canned diced tomatoes, unsalted
1/2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/4 tsp cumin
1/4 cup no salt added vegetable stock
1/4 tsp sea salt
1/4 tsp ground pepper

In a large pan or wide pot, sauté onion, red pepper, and celery in oil over medium heat for 2 to 3 minutes until soft and fragrant.

Then add minced garlic, chili powder, paprika, onion powder, and cumin and combine stirring frequently for about 3 minutes.


Then add cooked lentils, tomatoes, vegetable stock, sea salt, and ground pepper and stir to combine.


Bring the mixture to a simmer for a couple of minutes and then reduce heat to medium-low and cook for another 10 to 12 minutes, stirring frequently. Garnish with chopped avocado and cilantro




Spinach, Tomato & Chickpea Curry


3 tbsp oil
½ tsp black mustard seeds
1 tsp cumin seeds
2 onions, coarsely chopped
5 cloves garlic, crushed
1 inch piece ginger root, grated
1 can whole tomatoes (no salt added)
2 cans chickpeas (no salt added), drained and rinsed
1 ½ tsp ground coriander
1 tsp chili powder
½ tsp ground turmeric
1 tsp salt
1 lb spinach
1 sliced cucumber
Basmati rice (or coconut rice)
Plain Greek yogurt (optional)

Heat oil in large saucepan over medium heat and cook mustard seeds and cumin seeds, stirring until they pop.

Add onions and sauté for 10-12 minutes until they start to caramelize. Add garlic and ginger and stir-fry for 3 minutes.

Add tomatoes, crushing them with a potato masher. Fill the empty can 1/3 full of water and add to the pan. Cook for 10 minutes until mixture thickens to almost paste like.

Add chickpeas, coriander, chili powder, turmeric and salt and stir gently into the paste. Then add spinach, folding it in gently. It will wilt and shrink almost at once.

Lower heat and cook mixture for 5 minutes until spinach is tender.

Serve with sliced cucumbers, basmati rice and yogurt, or coconut rice.





BEVERAGES

 

Beverages

Butternut Squash Soup


1 large butternut squash
1 carrot
1 medium onion
2 tbsp oil
7 cups vegetable broth (no salt added)
1 apple cored, peeled, chopped
2 bay leaves
1 tsp cinnamon
½ tsp salt
½ tsp pepper

Cut squash in half lengthwise, place flesh side down on pan and roast in oven until tender. Chop carrot and onion coarsely, and sauté in oil until tender. Scoop the flesh from the squash into a slow cooker, add the sautéed onion and carrot, and all remaining ingredients. Cook on low for at least 6 hours, remove the bay leaves, and puree the soup.




Spicy Peanut Soup with Sweet Potatoes & Kale


Credit: pinchofyum.com

2 tablespoons olive oil
half an onion, diced
1 jalapeño, minced
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed (2 was plenty for me!)
1 14-ounce can fire roasted tomatoes
1 14-ounce can light coconut milk
2 cups water
1 teaspoon salt
1 teaspoon curry and/or turmeric
1/2 cup chopped peanuts
1/4 cup natural peanut butter
1-2 cups kale, stems removed, chopped

Heat the olive oil in a large soup pot over medium heat and add the onion, garlic, and jalapeño. Sauté until soft and fragrant. Add sweet potatoes. I like to brown them a little bit with the aromatics to get them nice and flavorful.

Add tomatoes, coconut milk, water, spices, and peanuts. Simmer until sweet potatoes are fork-tender.

Add peanut butter and kale. Simmer until everything is thick, creamy, and delicious. Top with more peanuts and a little cilantro if you’re obsessed like me.

NOTES

Instant Pot: Cook everything except peanut butter and kale on high pressure for about 3 minutes. (Sometimes I reduce the liquid when I make it in the Instant Pot by a cup or so, and then just add more as needed when it’s all done. But that is optional – it should work fine either way.) Stir in the peanut butter and kale after cooking. Voila!

Slow Cooker: Cook everything except peanut butter and kale on low for 6 hours. Stir in the peanut butter and kale. Donezo!

Don’t cook the sweet potatoes too long or they’ll fall apart on ya! Just cook until they pierce easily with a fork.

**optional: we enjoy it served over basmati rice




Blackbean Soup


¼ cup chopped onion (or sprinkle of onion powder to taste)
2 cloves garlic, minced (1 tsp pureed)
1 tbsp oil
1 tsp cumin
1 tsp oregano
½ tsp chili powder
1 large can tomato sauce, unsalted
1 can black beans, rinsed and drained
2 cups vegetable broth (no salt added)
1 bay leaf
1-2 tsp lime juice
1/8 tsp hot sauce
Pepper to taste
½ cup corn
If desired, garnish with grated cheddar, cilantro, chopped avocado, tortilla chips

Sauté onion, garlic in oil until tender. Stir in cumin, oregano and chili powder and sauté 2 minutes longer. Add tomato sauce, broth, beans and bay leaf. Bring to a boil, reduce heat, simmer for 45 minutes. Stir in lime juice, hot sauce, pepper, and corn. Simmer for 15 more minutes. Discard bay leaf, garnish as desired, and serve.




Cabbage Soup


1 large yellow or white onion
1 or 2 garlic cloves (garlic lovers: add an extra 1 or 2 cloves!)
2 green peppers
1 can of tomatoes, no salt added (diced)
3 carrots
1 container (10 oz. or so) mushrooms
1 bunch of celery (4-5 stalks)
Half a head of cabbage
2 cups chopped kale
1 Litre Low Sodium V8 juice
Optional spices, add to taste…Oregano, turmeric or curry powder, cayenne pepper, black pepper, horseradish (powder or prepared)

Slice or dice onions with garlic, put in a very large pot

Cut the peppers into bite size pieces and add to pot.

Take the outer leaves off the cabbage, cut into bite size pieces, add to pot.

Clean carrots, mushrooms, and celery, cut into bite size pieces and toss them in. Add tomatoes and spices now, too.

Add 1 L V8 juice and 1 L of water, cover and put heat on low. Let soup simmer for a long time – about 2 hours or until vegetables are tender. Add kale in the last ½ hour of cooking. Also great done in the slow cooker all day.




Golden Soup


Credit: pinchofyum.com

2 tablespoons olive oil
half an onion, chopped
2 cloves garlic, chopped
1 head of cauliflower, chopped into about 5 cups of chunks or florets
1 cup raw cashews
1 tablespoon turmeric – see notes
7-8 cups water
2 teaspoons salt
a squeeze of lemon juice

Sauté: Heat the oil in a deep soup pot. Add the onion, garlic, cauliflower, cashews, and turmeric. Sauté for 10 minutes or until very fragrant.

Simmer: Add the water (I usually start with 4 cups) and salt. Simmer until softened.

Blend: Transfer the soup to a blender and blend into a creamy consistency. It’s best to do this in batches.


Finish: Return to the soup pot and add any additional water (remaining 2-3 cups) if you need to thin it out. Also a good time to season with more salt and a squeeze of lemon juice. Also a good time to top with spiced chickpeas and parsley and olive oil.

NOTES
For the Spiced Chickpea Topping: Drain and rinse 2 14-ounce cans chickpeas. Spread them on a baking sheet. Preheat oven to 400. Sprinkle chickpeas with a dusting of cumin, smoked paprika, turmeric, salt, and/or any other spice combo you want. Drizzle with olive oil. Stir right on the pan, then roast for 30-40 minutes or until semi-crispy.


Turmeric: Turmeric has a strong flavor, so if you’ve never tried it before and you’re not sure you will like it, I would suggest using 1-2 teaspoons to start. If you’re a confident turmeric user, go for the full 1 tablespoon!




Vegan Lentil Chili


1 cup cooked lentils, drained and rinsed
1/4 cup onion finely chopped
1/4 cup red pepper finely chopped
1/4 cup celery finely chopped
1 tbsp sunflower oil (or other light vegetable oil)
2 garlic cloves minced
3/4 cup (approx. 1/2 can) canned diced tomatoes, unsalted
1/2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/4 tsp cumin
1/4 cup no salt added vegetable stock
1/4 tsp sea salt
1/4 tsp ground pepper

In a large pan or wide pot, sauté onion, red pepper, and celery in oil over medium heat for 2 to 3 minutes until soft and fragrant.

Then add minced garlic, chili powder, paprika, onion powder, and cumin and combine stirring frequently for about 3 minutes.


Then add cooked lentils, tomatoes, vegetable stock, sea salt, and ground pepper and stir to combine.


Bring the mixture to a simmer for a couple of minutes and then reduce heat to medium-low and cook for another 10 to 12 minutes, stirring frequently. Garnish with chopped avocado and cilantro




Spinach, Tomato & Chickpea Curry


3 tbsp oil
½ tsp black mustard seeds
1 tsp cumin seeds
2 onions, coarsely chopped
5 cloves garlic, crushed
1 inch piece ginger root, grated
1 can whole tomatoes (no salt added)
2 cans chickpeas (no salt added), drained and rinsed
1 ½ tsp ground coriander
1 tsp chili powder
½ tsp ground turmeric
1 tsp salt
1 lb spinach
1 sliced cucumber
Basmati rice (or coconut rice)
Plain Greek yogurt (optional)

Heat oil in large saucepan over medium heat and cook mustard seeds and cumin seeds, stirring until they pop.

Add onions and sauté for 10-12 minutes until they start to caramelize. Add garlic and ginger and stir-fry for 3 minutes.

Add tomatoes, crushing them with a potato masher. Fill the empty can 1/3 full of water and add to the pan. Cook for 10 minutes until mixture thickens to almost paste like.

Add chickpeas, coriander, chili powder, turmeric and salt and stir gently into the paste. Then add spinach, folding it in gently. It will wilt and shrink almost at once.

Lower heat and cook mixture for 5 minutes until spinach is tender.

Serve with sliced cucumbers, basmati rice and yogurt, or coconut rice.





SOUPS & BOWLS

 

Soups & Bowls

Butternut Squash Soup


1 large butternut squash
1 carrot
1 medium onion
2 tbsp oil
7 cups vegetable broth (no salt added)
1 apple cored, peeled, chopped
2 bay leaves
1 tsp cinnamon
½ tsp salt
½ tsp pepper

Cut squash in half lengthwise, place flesh side down on pan and roast in oven until tender. Chop carrot and onion coarsely, and sauté in oil until tender. Scoop the flesh from the squash into a slow cooker, add the sautéed onion and carrot, and all remaining ingredients. Cook on low for at least 6 hours, remove the bay leaves, and puree the soup.




Spicy Peanut Soup with Sweet Potatoes & Kale


Credit: pinchofyum.com

2 tablespoons olive oil
half an onion, diced
1 jalapeño, minced
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed (2 was plenty for me!)
1 14-ounce can fire roasted tomatoes
1 14-ounce can light coconut milk
2 cups water
1 teaspoon salt
1 teaspoon curry and/or turmeric
1/2 cup chopped peanuts
1/4 cup natural peanut butter
1-2 cups kale, stems removed, chopped

Heat the olive oil in a large soup pot over medium heat and add the onion, garlic, and jalapeño. Sauté until soft and fragrant. Add sweet potatoes. I like to brown them a little bit with the aromatics to get them nice and flavorful.

Add tomatoes, coconut milk, water, spices, and peanuts. Simmer until sweet potatoes are fork-tender.

Add peanut butter and kale. Simmer until everything is thick, creamy, and delicious. Top with more peanuts and a little cilantro if you’re obsessed like me.

NOTES

Instant Pot: Cook everything except peanut butter and kale on high pressure for about 3 minutes. (Sometimes I reduce the liquid when I make it in the Instant Pot by a cup or so, and then just add more as needed when it’s all done. But that is optional – it should work fine either way.) Stir in the peanut butter and kale after cooking. Voila!

Slow Cooker: Cook everything except peanut butter and kale on low for 6 hours. Stir in the peanut butter and kale. Donezo!

Don’t cook the sweet potatoes too long or they’ll fall apart on ya! Just cook until they pierce easily with a fork.

**optional: we enjoy it served over basmati rice




Blackbean Soup


¼ cup chopped onion (or sprinkle of onion powder to taste)
2 cloves garlic, minced (1 tsp pureed)
1 tbsp oil
1 tsp cumin
1 tsp oregano
½ tsp chili powder
1 large can tomato sauce, unsalted
1 can black beans, rinsed and drained
2 cups vegetable broth (no salt added)
1 bay leaf
1-2 tsp lime juice
1/8 tsp hot sauce
Pepper to taste
½ cup corn
If desired, garnish with grated cheddar, cilantro, chopped avocado, tortilla chips

Sauté onion, garlic in oil until tender. Stir in cumin, oregano and chili powder and sauté 2 minutes longer. Add tomato sauce, broth, beans and bay leaf. Bring to a boil, reduce heat, simmer for 45 minutes. Stir in lime juice, hot sauce, pepper, and corn. Simmer for 15 more minutes. Discard bay leaf, garnish as desired, and serve.




Cabbage Soup


1 large yellow or white onion
1 or 2 garlic cloves (garlic lovers: add an extra 1 or 2 cloves!)
2 green peppers
1 can of tomatoes, no salt added (diced)
3 carrots
1 container (10 oz. or so) mushrooms
1 bunch of celery (4-5 stalks)
Half a head of cabbage
2 cups chopped kale
1 Litre Low Sodium V8 juice
Optional spices, add to taste…Oregano, turmeric or curry powder, cayenne pepper, black pepper, horseradish (powder or prepared)

Slice or dice onions with garlic, put in a very large pot

Cut the peppers into bite size pieces and add to pot.

Take the outer leaves off the cabbage, cut into bite size pieces, add to pot.

Clean carrots, mushrooms, and celery, cut into bite size pieces and toss them in. Add tomatoes and spices now, too.

Add 1 L V8 juice and 1 L of water, cover and put heat on low. Let soup simmer for a long time – about 2 hours or until vegetables are tender. Add kale in the last ½ hour of cooking. Also great done in the slow cooker all day.




Golden Soup


Credit: pinchofyum.com

2 tablespoons olive oil
half an onion, chopped
2 cloves garlic, chopped
1 head of cauliflower, chopped into about 5 cups of chunks or florets
1 cup raw cashews
1 tablespoon turmeric – see notes
7-8 cups water
2 teaspoons salt
a squeeze of lemon juice

Sauté: Heat the oil in a deep soup pot. Add the onion, garlic, cauliflower, cashews, and turmeric. Sauté for 10 minutes or until very fragrant.

Simmer: Add the water (I usually start with 4 cups) and salt. Simmer until softened.

Blend: Transfer the soup to a blender and blend into a creamy consistency. It’s best to do this in batches.


Finish: Return to the soup pot and add any additional water (remaining 2-3 cups) if you need to thin it out. Also a good time to season with more salt and a squeeze of lemon juice. Also a good time to top with spiced chickpeas and parsley and olive oil.

NOTES
For the Spiced Chickpea Topping: Drain and rinse 2 14-ounce cans chickpeas. Spread them on a baking sheet. Preheat oven to 400. Sprinkle chickpeas with a dusting of cumin, smoked paprika, turmeric, salt, and/or any other spice combo you want. Drizzle with olive oil. Stir right on the pan, then roast for 30-40 minutes or until semi-crispy.


Turmeric: Turmeric has a strong flavor, so if you’ve never tried it before and you’re not sure you will like it, I would suggest using 1-2 teaspoons to start. If you’re a confident turmeric user, go for the full 1 tablespoon!




Vegan Lentil Chili


1 cup cooked lentils, drained and rinsed
1/4 cup onion finely chopped
1/4 cup red pepper finely chopped
1/4 cup celery finely chopped
1 tbsp sunflower oil (or other light vegetable oil)
2 garlic cloves minced
3/4 cup (approx. 1/2 can) canned diced tomatoes, unsalted
1/2 tsp chili powder
1 tsp paprika
1/2 tsp onion powder
1/4 tsp cumin
1/4 cup no salt added vegetable stock
1/4 tsp sea salt
1/4 tsp ground pepper

In a large pan or wide pot, sauté onion, red pepper, and celery in oil over medium heat for 2 to 3 minutes until soft and fragrant.

Then add minced garlic, chili powder, paprika, onion powder, and cumin and combine stirring frequently for about 3 minutes.


Then add cooked lentils, tomatoes, vegetable stock, sea salt, and ground pepper and stir to combine.


Bring the mixture to a simmer for a couple of minutes and then reduce heat to medium-low and cook for another 10 to 12 minutes, stirring frequently. Garnish with chopped avocado and cilantro




Spinach, Tomato & Chickpea Curry


3 tbsp oil
½ tsp black mustard seeds
1 tsp cumin seeds
2 onions, coarsely chopped
5 cloves garlic, crushed
1 inch piece ginger root, grated
1 can whole tomatoes (no salt added)
2 cans chickpeas (no salt added), drained and rinsed
1 ½ tsp ground coriander
1 tsp chili powder
½ tsp ground turmeric
1 tsp salt
1 lb spinach
1 sliced cucumber
Basmati rice (or coconut rice)
Plain Greek yogurt (optional)

Heat oil in large saucepan over medium heat and cook mustard seeds and cumin seeds, stirring until they pop.

Add onions and sauté for 10-12 minutes until they start to caramelize. Add garlic and ginger and stir-fry for 3 minutes.

Add tomatoes, crushing them with a potato masher. Fill the empty can 1/3 full of water and add to the pan. Cook for 10 minutes until mixture thickens to almost paste like.

Add chickpeas, coriander, chili powder, turmeric and salt and stir gently into the paste. Then add spinach, folding it in gently. It will wilt and shrink almost at once.

Lower heat and cook mixture for 5 minutes until spinach is tender.

Serve with sliced cucumbers, basmati rice and yogurt, or coconut rice.





SALADS

 

Salads

Giant Salad


Daily Habit # 4. We chop up a large container full of some or all of these veggies which stay fresh and crispy for several days in the fridge. You can mix grains in or add them separately at the time of your meal.

Carrots
Peppers
Sugar Snap Peas
Purple cabbage
Celery
Edamame
Chickpeas/lentils/beans
Sunflower/pumpkin seeds/almonds/walnuts -raw, unsalted
Hemp hearts
Optional grains: Quinoa/barley/wild, brown, red or black rice (cooked)


Add some or all of the following at the time of serving as these don’t preserve well for more than a day once chopped up:
Avocado
Cucumber
Greens (spinach, kale, swiss chard, arugula…)
Mushrooms
Broccoli sprouts
Basil, or any other fresh herbs
Tomato


If you would like salad dressing, the following are 2 super healthy options:
-Cold pressed extra virgin olive oil and Balsamic vinegar
-Apple cider vinegar, fresh squeezed lemon juice, Cold pressed extra virgin olive oil
-spices such as oregano, basil, thyme, rosemary, black pepper, garlic powder, onion powder, turmeric/curry powder, cayenne, horse radish




Wild Rice Salad with Roasted Vegetables


1 cup wild and brown rice (cooked in “no salt added” vegetable stock seasoned with onion powder, thyme and rosemary)
Roasted or poached beets, chopped
Roasted squash, chopped
*Roasted cherry tomatoes
Snap peas, chopped
Spinach
Sunflower seeds
Goat cheese, crumbled (optional)
**Dressing

*Roasted tomatoes:
Spread 2 cups halved cherry tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)

**Dressing:
Wisk 2 tbsp extra virgin olive oil, ¼ cup apple cider vinegar, 1 tbsp Dijon mustard, ½ tsp each s+p
(Alternatively, a drizzle of oil and balsamic vinegar is great)

Serve warm or cold




Rainbow Bowl with Spicy Peanut Sauce


½ cup natural peanut butter
¼ cup very hot water
¼ cup fresh lime juice
2 tsp honey
2 tsp sriracha
1 tsp finely-grated ginger
1 small clove garlic
¼ tsp salt
4 cups finely sliced red cabbage
2 grated carrots
1 thinly sliced yellow pepper
1 sliced English cucumber
Fresh cilantro leaves

Combine peanut butter, hot water, lime juice, honey, sriracha, ginger, garlic and salt in a
small blender and purée until smooth.


Add 2 to 4 tablespoons cool water to thin it out enough to drizzle over salad.


Layer cabbage, carrots, pepper and cucumber in 4 wide, shallow bowls.


Drizzle with the peanut sauce. Sprinkle with cilantro.




Vietnamese Mango & Noodle Salad


¼ cup fresh lime juice
zest of one 1 lime
1 tbsp brown sugar (or substitute unrefined coconut sugar or melted honey)
2 tbsp fish sauce
1 tbsp sriracha
125 g thin rice noodles
1 ripe mango cut into cubes
1 ripe avocado cut into cubes
fresh chopped basil
fresh chopped mint
fresh cilantro
Chopped cashews or peanuts

Cover noodles with boiling water from the kettle.
Let stand 5 min or until tender.
Drain and rinse.
Whisk lime juice with brown sugar or honey, lime zest, fish sauce and sriracha in a small bowl.
Pour over noodles and toss well.
Toss again with mango, avocado and herbs. Garnish with cashews or peanuts.




Soba Noodle Salad with Citrus Miso Dressing


serves 2-3 1/4 cup soy sauce 2 tbsp rice vinegar 1 tsp grated ginger 1/4 tsp red pepper flakes 1 clove garlic 3 tbsp orange juice 2 tbsp miso 8 oz (226g) soba noodles, cooked, rinsed and drained 1 cup diagonally sliced green beans (or substitue snap peas, or shelled edamame) 1 cup thinly sliced napa or savoy cabbage 1 cup julienne red bell pepper 3/4 cup julienne (or grated) carrots 2 sheets nori, julienne 2 tbsp black sesame seeds To prepare dressing, combine soy sauce, vinegar, ginger, pepper flakes, and garlic in a small saucepan. Bring to simmer over medium heat. Remove from heat; cool to room temperature. Wisk in orange juice and miso Place cooked soba noodles in a large bowl. Pour half of the dressing over soba noodles and toss to coat. Add beans, cabbage, red pepper and carrots; toss to combine. Add more dressing to taste. Sprinkle with nori and sesame seeds. Serve immediately.




Goat Cheese, Roasted Beet and Faro Salad


Credit: whatsgabycooking.com 2-3 small red beets 2-3 small golden beets 2-3 handfuls of arugula 1 cup cooked faro 1/2 cup crumbled goat cheese 1 avacado, cut into thin strips or wedges 1/2 fennel bulb, trimmed and shaved thin pepitas or pumpkin seeds for garnish basil vinaigrette (Recipe below) Heat the oven to 400 F Scrub the beets thoroughly and chop into wedges. Transfer the beets to a baking sheet, drizzle with oil and salt. roast for 50-60 minutes. Check the beets every 20 in or so until tender. Combine the arugula, beet wedges, faro, shaved fennel, avocado, and goat cheese on a large serving platter and drizzle with Basil Vinaigrette. Sprinkle the pepitas and serve immediately. (tastes great warm or cold) Basil Vinaigrette 1 shallot, roughly chopped 2 cups tightly packed fresh basil leaves, stems removed (about 4 ounces) 1 clove garlic 1/2 tsp red pepper flakes 1/2 cup olive oil 2 tbsp red wine vingegar 1 tsp salt Combine all ingredients for the Basil Vinaigrette in a high powered blender and blend for 60 seconds until very smooth Taste and adjust salt and pepper as needed. Serve immedaitely. Or you can refrigerate the vinaigrette for up to 3-5 days




Squash and Sprouts Kale Salad


2 tbsp tamari (low sodium)

Juice of 1 lime

2 tsp apple cider vinegar

1-inch piece fresh ginger root, finely grated

1 garlic clove, finely grated (optional)

¼ cup toasted sesame oil

Sea salt and freshly ground pepper, to taste

Salad:

1 delicata squash, cut lengthwise into thin half-moon-shaped wedges

10-12 brussels sprouts trimmed, halved

2 tbsp avocado oil

Sea salt

Freshly ground pepper

1 bunch kale

¼ cup toasted pepitas or pumpkin seeds

Preheat oven to 400. Line a baking sheet with parchment. Drizzle squash and brussels sprouts with oil and toss with salt and pepper until well coated. Arrange sprouts on baking sheet cut side down, and arrange squash beside sprouts. Roast vegetables for 25-30 minutes or until cooked through and golden.

In a small bowl, wisk together dressing ingredients and set aside.

Trim kale, removing stems, and chop roughly. Place in a large bowl and sprinkle with salt and gently massage kale with your hands.. Then toss with 2 tbsp of the dressing and set aside.

Remove vegetables from oven, let cool for 5 minutes and then toss with kale, adding more dressing as required.

Top salad with pepitas and serve.




Charred Corn, Zucchini and Tomato Salad


2 cobs corn

1 ½ cups seeded zucchini, diced ¼ inch thick (seeding the zucchini prevents it from turning mushy

2 green onions thinly sliced

1 cup cherry tomatoes, halved

Dressing:

1 tbsp apple cider vinegar

3 tbsp extra virgin olive oil

¼ tsp sea salt

Slice kernels from cobs.

Heat light oil in frying pan and add corn kernels, sauté until charred. Remove from pan, add to bowl.

Add zucchini to pan, toss until brown in spots. Add to corn.

Add green onions and tomatoes.

Wisk dressing ingredients and toss with corn mixture and serve.




Greek Lentil Salad


Credit: Yum & Yummer by Greta Podleski

4 cups or 2 cans, 19 oz/540 mL each cooked, drain, and rinse well brown lentils

1½ cups quartered grape tomatoes

1½ cups peeled, diced English cucumber

1 cup diced green bell peppers

3/4cup diced or very thinly sliced red onions

1/2 cup kalamata olives

1/3 cup chopped fresh parsley

1/3 cup chopped, fresh mint leaves

1 cup (4 oz/113 g) crumbled feta cheese, light or regular

Dressing

3 tbsp olive oil

3 tbsp freshly squeezed lemon juice

1 tbsp apple cider vinegar

1 tsp liquid honey

1 tsp Dijon mustard

1 tsp minced garlic

½ tsp dried oregano

½ tsp sea salt

½ tsp freshly ground black pepper

In a large bowl, combine all salad ingredients and mix well.

Whisk together all dressing ingredients in a small bowl or measuring cup. Pour over salad and stir gently. Cover and refrigerate for at least 2 hours before serving.





MAINS AND SIDES

 

Mains & Sides

Giant Salad


Daily Habit # 4. We chop up a large container full of some or all of these veggies which stay fresh and crispy for several days in the fridge. You can mix grains in or add them separately at the time of your meal.

Carrots
Peppers
Sugar Snap Peas
Purple cabbage
Celery
Edamame
Chickpeas/lentils/beans
Sunflower/pumpkin seeds/almonds/walnuts -raw, unsalted
Hemp hearts
Optional grains: Quinoa/barley/wild, brown, red or black rice (cooked)


Add some or all of the following at the time of serving as these don’t preserve well for more than a day once chopped up:
Avocado
Cucumber
Greens (spinach, kale, swiss chard, arugula…)
Mushrooms
Broccoli sprouts
Basil, or any other fresh herbs
Tomato


If you would like salad dressing, the following are 2 super healthy options:
-Cold pressed extra virgin olive oil and Balsamic vinegar
-Apple cider vinegar, fresh squeezed lemon juice, Cold pressed extra virgin olive oil
-spices such as oregano, basil, thyme, rosemary, black pepper, garlic powder, onion powder, turmeric/curry powder, cayenne, horse radish




Wild Rice Salad with Roasted Vegetables


1 cup wild and brown rice (cooked in “no salt added” vegetable stock seasoned with onion powder, thyme and rosemary)
Roasted or poached beets, chopped
Roasted squash, chopped
*Roasted cherry tomatoes
Snap peas, chopped
Spinach
Sunflower seeds
Goat cheese, crumbled (optional)
**Dressing

*Roasted tomatoes:
Spread 2 cups halved cherry tomatoes on parchment, drizzle with oil mixture (2 tbsp oil, ¼ tsp crushed garlic, 1 tsp balsamic vinegar), bake 10-15 min in 400 oven (convection)

**Dressing:
Wisk 2 tbsp extra virgin olive oil, ¼ cup apple cider vinegar, 1 tbsp Dijon mustard, ½ tsp each s+p
(Alternatively, a drizzle of oil and balsamic vinegar is great)

Serve warm or cold




Rainbow Bowl with Spicy Peanut Sauce


½ cup natural peanut butter
¼ cup very hot water
¼ cup fresh lime juice
2 tsp honey
2 tsp sriracha
1 tsp finely-grated ginger
1 small clove garlic
¼ tsp salt
4 cups finely sliced red cabbage
2 grated carrots
1 thinly sliced yellow pepper
1 sliced English cucumber
Fresh cilantro leaves

Combine peanut butter, hot water, lime juice, honey, sriracha, ginger, garlic and salt in a
small blender and purée until smooth.


Add 2 to 4 tablespoons cool water to thin it out enough to drizzle over salad.


Layer cabbage, carrots, pepper and cucumber in 4 wide, shallow bowls.


Drizzle with the peanut sauce. Sprinkle with cilantro.




Vietnamese Mango & Noodle Salad


¼ cup fresh lime juice
zest of one 1 lime
1 tbsp brown sugar (or substitute unrefined coconut sugar or melted honey)
2 tbsp fish sauce
1 tbsp sriracha
125 g thin rice noodles
1 ripe mango cut into cubes
1 ripe avocado cut into cubes
fresh chopped basil
fresh chopped mint
fresh cilantro
Chopped cashews or peanuts

Cover noodles with boiling water from the kettle.
Let stand 5 min or until tender.
Drain and rinse.
Whisk lime juice with brown sugar or honey, lime zest, fish sauce and sriracha in a small bowl.
Pour over noodles and toss well.
Toss again with mango, avocado and herbs. Garnish with cashews or peanuts.




Soba Noodle Salad with Citrus Miso Dressing


serves 2-3 1/4 cup soy sauce 2 tbsp rice vinegar 1 tsp grated ginger 1/4 tsp red pepper flakes 1 clove garlic 3 tbsp orange juice 2 tbsp miso 8 oz (226g) soba noodles, cooked, rinsed and drained 1 cup diagonally sliced green beans (or substitue snap peas, or shelled edamame) 1 cup thinly sliced napa or savoy cabbage 1 cup julienne red bell pepper 3/4 cup julienne (or grated) carrots 2 sheets nori, julienne 2 tbsp black sesame seeds To prepare dressing, combine soy sauce, vinegar, ginger, pepper flakes, and garlic in a small saucepan. Bring to simmer over medium heat. Remove from heat; cool to room temperature. Wisk in orange juice and miso Place cooked soba noodles in a large bowl. Pour half of the dressing over soba noodles and toss to coat. Add beans, cabbage, red pepper and carrots; toss to combine. Add more dressing to taste. Sprinkle with nori and sesame seeds. Serve immediately.




Goat Cheese, Roasted Beet and Faro Salad


Credit: whatsgabycooking.com 2-3 small red beets 2-3 small golden beets 2-3 handfuls of arugula 1 cup cooked faro 1/2 cup crumbled goat cheese 1 avacado, cut into thin strips or wedges 1/2 fennel bulb, trimmed and shaved thin pepitas or pumpkin seeds for garnish basil vinaigrette (Recipe below) Heat the oven to 400 F Scrub the beets thoroughly and chop into wedges. Transfer the beets to a baking sheet, drizzle with oil and salt. roast for 50-60 minutes. Check the beets every 20 in or so until tender. Combine the arugula, beet wedges, faro, shaved fennel, avocado, and goat cheese on a large serving platter and drizzle with Basil Vinaigrette. Sprinkle the pepitas and serve immediately. (tastes great warm or cold) Basil Vinaigrette 1 shallot, roughly chopped 2 cups tightly packed fresh basil leaves, stems removed (about 4 ounces) 1 clove garlic 1/2 tsp red pepper flakes 1/2 cup olive oil 2 tbsp red wine vingegar 1 tsp salt Combine all ingredients for the Basil Vinaigrette in a high powered blender and blend for 60 seconds until very smooth Taste and adjust salt and pepper as needed. Serve immedaitely. Or you can refrigerate the vinaigrette for up to 3-5 days




Squash and Sprouts Kale Salad


2 tbsp tamari (low sodium)

Juice of 1 lime

2 tsp apple cider vinegar

1-inch piece fresh ginger root, finely grated

1 garlic clove, finely grated (optional)

¼ cup toasted sesame oil

Sea salt and freshly ground pepper, to taste

Salad:

1 delicata squash, cut lengthwise into thin half-moon-shaped wedges

10-12 brussels sprouts trimmed, halved

2 tbsp avocado oil

Sea salt

Freshly ground pepper

1 bunch kale

¼ cup toasted pepitas or pumpkin seeds

Preheat oven to 400. Line a baking sheet with parchment. Drizzle squash and brussels sprouts with oil and toss with salt and pepper until well coated. Arrange sprouts on baking sheet cut side down, and arrange squash beside sprouts. Roast vegetables for 25-30 minutes or until cooked through and golden.

In a small bowl, wisk together dressing ingredients and set aside.

Trim kale, removing stems, and chop roughly. Place in a large bowl and sprinkle with salt and gently massage kale with your hands.. Then toss with 2 tbsp of the dressing and set aside.

Remove vegetables from oven, let cool for 5 minutes and then toss with kale, adding more dressing as required.

Top salad with pepitas and serve.




Charred Corn, Zucchini and Tomato Salad


2 cobs corn

1 ½ cups seeded zucchini, diced ¼ inch thick (seeding the zucchini prevents it from turning mushy

2 green onions thinly sliced

1 cup cherry tomatoes, halved

Dressing:

1 tbsp apple cider vinegar

3 tbsp extra virgin olive oil

¼ tsp sea salt

Slice kernels from cobs.

Heat light oil in frying pan and add corn kernels, sauté until charred. Remove from pan, add to bowl.

Add zucchini to pan, toss until brown in spots. Add to corn.

Add green onions and tomatoes.

Wisk dressing ingredients and toss with corn mixture and serve.




Greek Lentil Salad


Credit: Yum & Yummer by Greta Podleski

4 cups or 2 cans, 19 oz/540 mL each cooked, drain, and rinse well brown lentils

1½ cups quartered grape tomatoes

1½ cups peeled, diced English cucumber

1 cup diced green bell peppers

3/4cup diced or very thinly sliced red onions

1/2 cup kalamata olives

1/3 cup chopped fresh parsley

1/3 cup chopped, fresh mint leaves

1 cup (4 oz/113 g) crumbled feta cheese, light or regular

Dressing

3 tbsp olive oil

3 tbsp freshly squeezed lemon juice

1 tbsp apple cider vinegar

1 tsp liquid honey

1 tsp Dijon mustard

1 tsp minced garlic

½ tsp dried oregano

½ tsp sea salt

½ tsp freshly ground black pepper

In a large bowl, combine all salad ingredients and mix well.

Whisk together all dressing ingredients in a small bowl or measuring cup. Pour over salad and stir gently. Cover and refrigerate for at least 2 hours before serving.





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