Tuscan Kale Chips
yields 6-8 cups
Ingredients:
1 bunch kale, leaf ribs removed and roughly chopped
1 tbsp extra virgin olive oil
sprinkle of sea salt
Directions:
Preheat oven to 250 F. Arrange in a single layer on a pair of baking sheets and sprinkle with sea salt. Bake 30 minutes or until crisp. Allow to cool completely to crisp before serving.
Renee Loux
Roasted Mississippi Sweet Potatoes with Backyard Rosemary
Serves 4
Ingredients:
4 large sweet potatoes thinly sliced
1 sweet yellow onion, peeled and thinly sliced
olive oil
coarse sea salt
fresh rosemary
Directions:
Drizzle a small amount of olive oil on a large cookie sheet. Layer sweet potato and onion slices on top, season with rosemary and salt. Bake at 400 for 35 minutes or until completely roasted and tender.
Renee Loux
Lotus Root Crisps and Avocado Salsa
Ingredients:
Crisps
3 medium lotus roots, peeled and sliced into 1/8 inch discs
1 tbsp lemon juice
1 tbsp olive oil
pinch sea salt
Salsa
1 avocado peeled and diced
1 roma tomato diced
1/2 cup cooked black beans
2 tbsp red onion diced
2 tbsp lime juice
3 tbsp cilantro chopped
1/4 tsp ground cayenne pepper
pinch sea salt
Directions:
1. Prepare crisps: Submerge lotus discs in water with a few drops of lemon juice to prevent discolorations. Steam for 6 minutes.
2. Preheat oven to 450 degrees. Toss discs with 1 tbsp lemon juice, oil and salt until evenly coated. Place discs onto a baking sheet and bake in oven for 20 minutes, flipping discs after 10 minutes.
3. Prepare salsa: In a medium bowl, combine all salsa ingredients and gently stir. Serve salsa with crisps either hot or at room temperature.
Clean Eating March/April 2010
Apple Slaw
Ingredients:
1/4 cup apple cider vinegar
1 tbsp organic dijon mustard
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp pepper
7 cups shredded cabbage (any kind)
1 cup shredded carrots
2 apples cut into strips (like the cabbage)
1/4 cup chopped parsley
2 tbsp unsalted chopped walnuts
Mix all ingredients well and chill for 30 min then serve immediately.
Clean Eating
Miso-Glazed Eggplant
Serves 4
Ingredients:
1/4 cup yellow miso (or a mix of white and yelloe)
2 tbsp sake
1 tbsp agave syrup
red chile flakes
1 tsp sesame oil
1 tbsp walnut or olive oil
4 Japanese eggplants (about 1.5 pounds total), trimmed and cut in half lenghtwise, then scored 1/2 inch deep on the flesh side (any eggplant will work)
1 tsp toasted sesame seeds
Directions:
1. Combine miso, sake, agave syrup, and a pinch of chile flakes in a small bowl. Set aside.
2. In a large pan, heat both oil over medium - high heat. Add the eggplant, cut side down, and cook without turning until it starts to brown, about 3 minutes. Using tongs, carefully turn the pieces over so that the scored flesh is now facing up. Turn on your broiler.
3. Gently brush or spoon the miso mixture evenly over the eggplant. Place the pan under the broiler and cook until the eggplant starts to turn deep brown, 1 to 3 minutes.
4. Sprinkle the eggplant with sesame seeds and serve hot.
Yoga Journal
Roasted Brussels Sprouts and Fennel
Prep Time: 5 minutes
Cooking Time: 25 minutes
Yield: 4-6 servings
Ingredients:
1 pound Brussels sprouts
1 bulb fennel
1 tablespoon extra virgin olive oil
coarse sea salt and freshly ground pepper
Directions:
1. Preheat oven to 350 degrees.
2. Slice fennel and slice Brussels sprouts in half.
3. Drizzle oil and mix until all ingredients are covered. Sprinkle with salt and pepper.
4. Place on a baking sheet and roast for 25-30 minutes.
Integrative Nutrition 2010
Broccoli Frittata
Saute chopped garlic and steamed broccoli in olive oil in an ovenproof skillet. Add beaten eggs to cover, sprinkle with Gruyere and bake at 350 degrees until puffed and set.
Sugar Snap Peas, Carrots & Mint
Serves 8
Prep time: 10 minutes
Ingredients:
1 tbsp rice wine vinegar
3 tbsp extra virgin olive oil
sea salt
fresh ground pepper
2 pounds sugar snap peas, ends trimmed
5 carrots cut into baby size
1/4 cup fresh mint leaves cut into small thin strips
1 tbsp fresh grated ginger
Directions:
1. Whisk vinegar, oil and salt and pepper to taste.
2. In a serving bowl combine snap peas, carrots and mint leaves. Drizzle with dressing and toss to coat evenly. Top with grated ginger.
Garlic Steamed String Beans
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: about 4 servings
Ingredients:
1 pound string beans, rinsed and ends removed
2 cloves minced garlic
2 tablespoons tamari
4 tablespoons tahini
juice of 1/2 lemon
Directions:
1. Place beans in a steamer basket.
2. Add about 2 inches of water into the pot.
3. Bring to a boil, cover and let steam for 10 minutes.
4. Mix tahini, garlic, and tamari.
5. When beans are tender, place in a bowl with garlic mixture.
6. Squeeze with lemon juice, combine and serve.
Integrative Nutrition 2010
Veggie Mix Bake
Add any veggies to blender. I put in the following:
red, yellow, orange peppers
mixed greens
carrots
celery
brocolli
zucchini
I blended them and then added garlic, dash of olive oil, sea salt, ground pepper, grated ginger, cumin, arrowroot powder (adds thickness), baking powder, millet flour. Stir together and then put into a baking dish. Lightly sprinkle flax seeds on top. Bake at 400 degrees for 30-40 minutes depending on your desired texture. I put this mixture into grape leaves and really liked it.
By Aimee Woods
Certified Holistic Health Counselor
Veggie Mix
So a vitamix blender is now an everyday used item for me. It is wonderful!
Basically i put in a variety of vegetables.
red, yellow, orange peppers
parsley
carrots
celery
brocolli
zucchini
I blended them in the vitamix and then added fresh lemon juice and sesame seeds. Stir and eat. It is so fresh and good. And ridiculous how easy it is.
By Aimee Woods
Certified Holistic Health Counselor
Baked Vegetable Rainbow
Cut the following to any size you would like
zucchini
yellow squash
eggplant
cherry tomatoes
radishes
green pepper
Coat lightly with olive oil, sea salt and pepper and herbs of your choice, cumin, cayenne, coriander, rosemary. Bake at 425 degrees, stir once, about 15-20 minutes. Admire the rainbow of food you created.
You can make into a dip too. Just blend it together and add in some lemon juice, parsley. Also good with pumpkin seeds.
By Aimee Woods
Certified Holistic Health Counselor
Veggie Muffins
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 6 muffins
Ingredients:
1 cup veggies, grated or finely chopped (whatever you like/have in your refrigerator)
2 eggs, beaten
2 cups spelt flour
1/2 cup parsley, finely chopped
1 cup soy or rice milk
pinch of sea salt
Directions:
1. Preheat oven to 325 degrees.
2. Mix flour and salt in a bowl.
3. Make a well, add eggs, veggies and parsley.
4. Mix lightly, gradually add milk. This is supposed to be lumpy so don’t work too hard!
5. Spoon into muffin tray that is lightly oiled.
6. Bake for 12-15 minutes.
7. Remove and allow to set for 10 minutes, then serve.
Integrative Nutrition 2010
Veggie Bake
Prep Time: 10 minutes
Cooking Time: 40 minutes
Yield: 4-8 servings
Ingredients:
any leftover veggies that need to be used
1 large can chopped tomatoes or fresh preferably
1 can chickpeas or dried and soaked
3 or 4 large yams, thinly sliced
extra virgin olive oil
Directions:
1. Chop veggies (except yams) and stir-fry in a bit of oil until soft.
2. Add can of tomatoes and drained can of chickpeas.
3. In a casserole or lasagna dish, layer yams then veggie mix (same as if you were making lasagna but use potatoes as lasagna sheets and veggie mix instead of meat).
4. Finish with a layer of yams, lightly drizzle olive oil on top.
5. Bake for 1/2 hour at 300 degrees. Then take off cover, turn up temperature to 400 degrees for 10 minutes to crisp up the top layer.
Variations:
Add your favorite herbs or spices, like basil, oregano, fennel, cumin, chili pepper, sea salt, etc., when adding tomatoes and peas for an extra kick. For a bit of added texture, add roasted sunflower seeds when adding tomatoes. Veggie Bake keeps great in the refrigerator for a few days.
Integrative Nutrition 2010
Rainbow Stir Fry
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4-6 servings
Ingredients:
2 ears of corn (corn sliced off)
2 carrots, thinly sliced
1 bunch broccoli
1 cup purple cabbage, shredded
1 pint cherry tomatoes
1 tablespoon olive oil
1 teaspoon Braggs Liquid Amino
Directions:
1. Heat oil in a large skillet or pan.
2. Add carrots, stir and cook for 2 minutes. Add broccoli, stir and cook for 2 minutes.
3. Add remaining ingredients and stir for 2 minutes. Then add a splash of water, cover and allow to steam for 3 minutes.
4. Remove from heat, stir and leave covered for 2-3 minutes, depending on how crunchy you like your veggies.
5. Sprinkle Braggs Liquid Aminos and stir. Serve.
Integrative Nutrition 2010
Baked Stuffed Bell Peppers
Prep Time: 10 minutes
Cooking Time: 30 minutes
Yield: 4 servings
Ingredients:
2 cups cooked grain (brown rice, quinoa, millet)
2/3 cup crushed almonds or walnuts
1 onion, finely chopped
1-2 cloves garlic, finely minced
4 celery stalks, finely chopped
4 bell peppers (green, red, or yellow)
1/2 cup parsley, chopped
2 teaspoons olive oil
sea salt to taste
Directions:
1. Sauté onion and garlic with oil for 1 minute.
2. Add celery and sauté for 3 minutes.
3. Mix with remaining ingredients, except peppers and crushed nuts.
4. Preheat oven to 350 degrees.
5. Cut off tops of peppers and scoop out insides.
6. Steam peppers until slightly tender.
7. Fill each with stuffing and top with crushed nuts.
8. Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes and serve.
Integrative Nutrition 2010