Cobi's Recommended "Cleanse Friendly" Recipes

Volume 2

If you want to print specific recipes, just select them with your mouse, then go to File - Print and click on Selection under Page Range.

The following recipes are taken from: “The Whole Life Nutrition Cookbook....Tom Malterre and Alissa Segersten”


Morning Fruit Bowl

Ingredients

  • ½ cup raw organic almonds, soaked overnight, then chopped
  • 1 ripe mango, peeled and cut into chunks
  • 1 ripe banana, sliced
  • 2 kiwis, peeled and diced
  •  1 ripe pear, cut into chunks
  • 2 tbsp lime juice
  • 2-4 tbsp shredded coconut

Instructions

  1. Mix all ingredients together for a light breakfast

Sliced Apple and Rice Cereal

Ingredients

  • 1 cup brown basmati rice, ground
  • 1 cup hemp, rice or almond milk
  • 2-3 cups water
  • ½ tsp cinnamon
  • ¼ tsp ground cardamom
  • Pinch of sea salt

Apple topping:

  • 2 tsp coconut oil
  • 2-3 tart apples, cored and thinly sliced
  • 2-3 tbsp maple syrup
  • 1 tsp cinnamon
  • ¼ tsp ground nutmeg
  • ½ cup water
  • Chopped raw walnuts

Instructions

  1. Grind rice in a coffee grinder until finely ground. Place into a 2-quart pot with the milk, water, cinnamon, cardamom and sea salt.
  2. Bring to a boil, then turn heat to a low simmer and stir frequently until cooked, about 15 minutes. Add more water as needed for a thinner consistency. Remove from heat when cooked.
  3. In a medium skillet, heat coconut oil; add the apples, maple syrup, cinnamon and nutmeg. Sauté for about 2 minutes then add water and simmer for 5 minutes, uncovered stirring frequently.
  4. Place rice cereal into serving bowls and spoon apple mixture over each. Garnish with chopped walnuts.

Buckwheat Pancakes

Ingredients

  • 1 cup buckwheat flour
  • ¼ cup tapioca flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • 1 ½ cups hemp, almond or rice milk
  • 1 tbsp ground flax whisked with 3 tbsp boiling water OR 1 egg
  • 2 tbsp melted coconut oil
  • 1 tbsp maple syrup

Instructions

  1. In a medium bow mix together the dry ingredients. In a separate bowl whisk together the wet ingredients. Add the wet to the dry and gently mix until ingredients are combined. Let batter sit a few minutes to thicken up.
  2. Heat a thick-bottomed stainless steel skillet over medium heat. Add a few tsp of coconut oil. When the skillet has heated, add about ½ cup of batter. Cook for 1-2 minutes or until top begins to bubble, flip and cook for a minute or so more on the other side. Repeat this process until all of the batter has been used.

Root Vegetable Pancakes

Ingredients

  • 1 small onion, minced
  • 1 small yam, peeled and grated
  • 2 medium yellow or red potatoes, grated
  • 1 carrot, grated
  • ¼ to ½ cup brown rice flour
  • 1tsp dried thyme
  • ½ tsp sea salt
  • 1 tbsp Dulse flakes
  • Extra virgin olive oil for cooking

Instructions

  1. Place the minced onion and grated vegetables into a large bowl. Add the brown rice flour, dried Thyme, sea salt and Dulse flakes; mix well.
  2. Heat a medium sized stainless steel skillet over medium heat. Form the mixture into thin patties with your hands. They will fall apart when raw but when cooked the starches will be released and they will hold together.
  3. Add some olive oil and one or two patties to the heated skillet. Cover the skillet with a lid and cook for approximately 5 minutes, then flip, cover and cook for another 5 minutes. Place onto a serving platter. Add a little more olive oil between batches. Decrease heat to prevent burning.

Tofu Scramble

Ingredients

  • 1 tbsp extra virgin olive oil
  • 5 green onions, sliced into rounds
  • 1 ½ cups chopped mushrooms
  • 1 small red bell pepper, diced
  • 1 tsp dried thyme
  • 1 tsp crushed garlic
  • ½ to 1 tsp turmeric
  • 1 tsp sea salt
  • 1 pound firm tofu, crumbled

Instructions

  1. Heat olive oil in a skillet over medium heat. Add the green onions, mushrooms and red bell peppers. Sautee until tender, about 5 to 7 minutes.
  2. Add spices, herbs and sea salt; sauté a minute more and stir to coat.
  3. Add crumbled tofu, mixing it into the vegetables. Sauté 2 minutes more. Add a few tbsp of water if mixture seems dry.

Brown Rice Bread

Ingredients

  • 1 ½ cups warm water
  • 1 tsp whole cane sugar
  • 1 package active dry yeast
  • 1 tsp sea salt
  • ¼ cup honey or agave nectar
  • 2 tbsp melted virgin coconut oil or virgin olive oil
  • 3 cups brown rice flour
  • ½ cups tapioca four
  • 2 tsp xanthan gum

Instructions

  1. In a large bowl combine the warm water and sugar; add the yeast and whisk together until yeast is dissolved. Let stand 5 to 10 minutes, or until yeast begins to get foamy and bubbly.
  2. Add sea salt, honey ad oil; stir well.
  3. Add the brown rice flour, tapioca flour and xanthan gum; mix well with a wooden spoon. Continue to mix the dough with the spoon for another 1 to 2 minutes. Dough will still be a bit moist and sticky.
  4. Place dough into an oiled 9x5-inch bread pan and cover with waxed paper. Place pan in a very warm spot and let rise for about 60-70 minutes.
  5. Preheat the oven to 375 degrees F. Remove waxed paper and bake for 35 to 45 minutes.

Quinoa Zucchini Bread

Ingredients

  • 1 cup quinoa flour
  • 1 cup brown rice flour
  • ½ cup tapioca flour
  • 1 ½ tsp baking soda
  • 1 ½ tsp xanthan gum
  • ¾ tsp sea salt
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • ¾ cup applesauce
  • ¾ cup maple syrup
  • 1/3 cup extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tsp vanilla
  • 2 cups grated zucchini
  • ½ to 1 cup chopped walnuts or pecans
  • ½ cups organic chocolate chips or carob chips

Instructions

  1. Preheat the oven to 350 degrees F. Oil and 9x13inch baking dish.
  2. In a large bowl, mix together the quinoa flour, brown rice flour, tapioca flour, baking soda, xanthan gum, sea salt, cinnamon and nutmeg; set aside.
  3. >In another bowl whisk together the applesauce, maple syrup, olive oil, apple cider vinegar and vanilla. Add this mixture to the dry ingredients and gently mix together with a large wooden spoon.
  4. Fold in the grated zucchini, walnuts, chocolate/carob chips and gently mix.
  5. Immediately place mixture into oiled pan. Spread out batter evenly and place into oven. Bake for 25 to 30 minutes. When cool cut into squares.

Banana Walnut Muffins

Ingredients

  • 2 ½ cups brown rice flour
  • ½ cup tapioca flour
  • ½ cup whole cane sugar
  • 2 tsp baking powder
  • 1 ½ tsp xanthan gum
  • 1 tsp baking soda
  • ½ tsp sea salt
  • 2 cups mashed ripe bananas, about 4 large
  • 1 cup vanilla hemp milk, almond milk or rice milk
  • ¼ cup melted virgin coconut oil
  • 2 tsp vanilla
  • 1 cup chopped walnuts

Instructions

  1. Preheat oven to 375 degrees. Lightly oil muffin tins or line with paper cups.
  2. In a large bowl combine brown rice flour, tapioca flour, sugar, xanthan gum, baking soda, baking powder and sea salt. Mix well.
  3. Place the bananas into a 4 cup measuring cup and mash with fork; it should equal approx. 2 cups.
  4. Add the milk to the mashed bananas and whisk it together with the melted coconut oil and vanilla. Pour the wet ingredients into the dry and gently mix together being careful not to over mix. Gently fold in the chopped walnuts.
  5. Spoon batter into muffin tins. Bake for 20-25 minutes.

SOUPS


Fragrant Lentil Soup

(Serves 6 to 8)

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 large chopped onion
  • 4 cloves garlic, crushed
  • 3 large carrots, diced
  • 1 tbsp dried thyme
  • 1 tsp garam masala
  • 2 cups green lentils, rinsed and drained
  • 8 cups water or vegetable stock
  • 2 cups chopped tomatoes
  • 4 cups baby spinach leaves
  • 1 to 2 tsp sea salt or Herbamare
  • 2 tbsp red wine vinegar

Instructions

  1. Heat olive oil in large pot over medium heat. Add chopped onion and sauté for about 5 minutes or until onion begins to get soft.
  2. Add crushed garlic, diced carrots, dried thyme, and garam masala, sauté for another 5 to 7 minutes.
  3. Add the lentils and water; cover pot and simmer for about 35 to 40 minutes.
  4. Add chopped tomatoes, spinach, sea salt, and red wine vinegar and simmer for another 10 minutes more.

Moroccan Chickpea and Potato Soup

(Serves 6 to 8)

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 large onion, chopped
  • 6 cloves garlic, crushed
  • 1 tsp curry powder
  • 1 tsp ground cardamom
  • ½ tsp turmeric
  • ½ tsp freshly ground black pepper
  • 1 ½ cups dried chick peas (garbanzo beans), soaked overnight
  • 10 to 12 cups water
  • One 3 inch piece kombu
  • 4 large carrots, diced
  • 4 to 5 red or yellow potatoes, diced
  • ¼ cup tomato paste
  • ¼ cup freshly squeezed lemon juice
  • 1 to 2 tsp sea salt
  • ½ cup chopped parsley

Instructions

  1. Heat olive oil in an 8 quart stockpot; add onions and sauté for about 4 to 5 minutes. Then add garlic and spices, sauté a minute more.
  2. Drain soaking water from beans and rinse well. Add beans and the fresh 10 to 12 cups of water to pot. Bring to a boil, and then reduce heat to low, and simmer, partially covered, for about 35 minutes.
  3. After about 35 minutes, add the carrots and potatoes to the pot. Simmer for about 15 to 20 minutes more or until vegetables are tender and beans are completely cooked.
  4. Remove kombu from pot. Then add the tomato paste, lemon juice, sea salt, and parsley. Stir well and simmer for a few minutes more. Taste and adjust salt and seasoning if desired.

Ginger Carrot Soup

(Serves 6)

Ingredients

  • 1 tbsp virgin coconut oil
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • 2tbsp grated ginger
  • ½ tsp cumin
  • ½ tsp cinnamon
  • ½ tsp allspice
  • 2 pounds carrots, peeled and chopped
  • 6 cups water or vegetable broth
  • 2 to 3 tbsp freshly squeezed lemon juice
  • 1 to 2 tsp sea salt or Herbamare, or to taste coconut milk, for garnish

Instructions

  1. Heat coconut oil in a large 6 quart pot over medium heat; add onion and sauté until soft, about 5 minutes. Add garlic, and spices; continue to sauté for another 1 minute.
  2. Add chopped carrots and stir to coat with oil and spices, cook 3 to 4 minutes. Then add water or broth, cover and simmer until carrots are soft, about 30 minutes. Stir in lemon juice.
  3. Transfer soup to a blender and blend on high until pureed. Pour into a clean pot. Work in batches until all of the soup is pureed. Add sea salt to taste.
  4. For added taste and appearance, serve with a swirl of coconut milk if desired.

Thai Coconut Vegetable Soup

Serves 4

Ingredients

  • 2 cups vegetable or chicken stock
  • 1 can coconut milk
  • 1 tsp crushed red chilli flakes
  • 6 to 8 cloves garlic, crushed
  • 1 small onion, cut into half moons
  • 2 to 3 carrots, peeled and cut into matchsticks
  • 1 red bell pepper, cut into strips
  • 1 medium zucchini, cut in half lengthwise then sliced
  • 2 cups thinly sliced bok choy leaves or cabbage leaves
  • ½ cup chopped cilantro
  • Sea salt or Herbmare, to taste

Instructions

  1. Place the vegetable or chicken stock into 4 quart pot. Add the coconut milk, red chilli flakes, crushed garlic, onion, carrots, and red bell pepper. Simmer for 15 minutes, covered, or until the vegetables are just tender.
  2. Add the zucchini and simmer 5 minutes more. Remove pot from heat and add the sliced bok choy leaves, cilantro, and salt. Garnish with extra red chilli flakes if desired.

SALADS


Italian Greens Salad with Red Wine Vinaigrette

Salad

  • 1 small head of romaine lettuce, rinsed and dried
  • 1 small red onion, sliced thin
  • ½ small red bell pepper, cut into rings
  • ½ cup kalamata olives, pitted
  • ¼ cup Italian parsley, chopped
  • 3 roma tomatoes, sliced
  • 5 pepperoncini peppers, chopped
  • ½ cup grated organic parmesan cheese, optional

Dressing

  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp maple syrup or agave nectar
  • ½ tsp sea salt
  • 1 tsp Italian seasoning
  • 1 tsp paprika
  • 1 clove garlic, crushed

Instructions

  1. Chop the lettuce into pieces. Place chopped greens in a salad bowl.
  2. Gently toss in red onions, red bell peppers, kalamata olives, Italian parsley, roma tomatoes, and pepperoncini peppers.
  3. Sprinkle on the grated parmesan cheese, if using.
  4. To make dressing, place all ingredients in a jar with a tight fitting lid and shake. Pour over salad and serve immediately. Leftover dressing will keep in the refrigerator for up to 10 days.

Spinach Salad

Serves 4 to 6

Pecans

  • 1 cup pecans
  • 1 tbsp extra virgin olive oil
  • 2 tbsp maple syrup
  • 1 tsp Dijon mustard
  • Pinch sea salt

Salad

  • 8 ounces spinach leaves, washed and dried
  • ½ small red onion, sliced into thin rounds
  • ½ cup dried organic cherries

Dressing

  • 3 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp maple syrup
  • 1 tsp Dijon mustard
  • ¼ tsp sea salt
  • ¼ tsp fresh ground pepper

Instructions

  1. Preheat oven to 375 degrees F. Lace pecans, olive oil, maple syrup, Dijon mustard, and the pinch of salt into a pie plate and mix together. Bake in the oven for about 10 to 12 minutes. Let cool slightly, and then remove from pie plate and place onto a plate to cool.
  2. Place spinach into salad bowl. Add pecans, cherries, and sliced red onion.
  3. Place all dressing ingredients into a small jar with a tight fitting lid and shake well. Dress salad just before serving.

Whole Meal Salad with Lemon Tahini Dressing

Serves 2

Salad

  • 4 to 6 cups torn lettuce (green, red, or butter leaf lettuce), rinsed
  • 4 to 6 pieces sautéed tofu
  • 1 handful soaked raw almonds
  • 1 small avocado, cubed
  • 2 green onions, sliced

Lemon Tahini Dressing

  • ¼ cup sesame tahini
  • ¼ cup freshly squeezed lemon juice
  • 2 tbsp water
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic, crushed
  • 2 to 3 tsp lemon zest
  • ¼ tsp sea salt, or to taste

Optional additions

  • Alfalfa sprouts
  • Steamed cubed beets
  • Cherry tomatoes
  • Chopped celery

Instructions

  1. Evenly distribute the lettuce between two large salad bowls. Place tofu pieces on top of lettuce. Top with soaked almonds, cubed avocado, chopped carrots, sliced green onions, and any other optional additions you might want to add.
  2. Place all of the ingredients for the dressing into a small bowl and whisk together. Taste and add more sea salt or garlic if desired. Pour desired amount of dressing over each salad. Store extra dressing in a glass jar in the refrigerator. Dressing will keep for up to 10 days.

Braised Kale with garlic and ginger

Serves 2 to 4

Ingredients

  • 1 tbsp extra virgin olive oil or virgin coconut oil
  • 4 to 6 cloves garlic, crushed
  • 1 tsp grated ginger
  • 2 to 3 bunches kale, rinsed and chopped
  • ¼ to ½ cup water

Optional Garnishes

  • Brown rice vinegar
  • Ume plum vinegar
  • Freshly squeezed lemon juice
  • Tamari
  • Sea salt
  • Toasted sesame seeds

Instructions

  1. Heat oil in a large pot over medium heat. Add garlic and ginger and sauté about 15 to 30 seconds. Quickly add the chopped greens and water and continue to stir.
  2. After about 4 to 6 minutes, or when the greens are tender, remove from heat. Sprinkle with your favourite garnishes, to taste. Our favourite combination is brown rice vinegar and tamari. Toss gently and serve.

Steamed Greens with a spicy peanut curry sauce

Serves 4 to 6

Ingredients

  • 6 to 8 cups finely chopped greens

Sauce

  • 1 tbsp virgin coconut oil
  • 1 to 2 small shallots, minced
  • 4 to 5 cloves garlic, minced
  • 1 tsp freshly grated ginger
  • ½ tsp cumin
  • ½ tsp coriander
  • 1 ½ tsp curry powder
  • ¼ tsp cayenne, or to taste
  • ½ cup organic salted peanut butter
  • ¾ to 1 cup water or coconut milk
  • 1 to 2 tbsp tamari
  • 1 tbsp brown rice vinegar

Instructions

  1. Place the greens in a steamer basket in a 2 or 3 quart pot filled with about 2 inches of water. Steam for 7 to 10 minutes or until greens are very tender.
  2. While greens are steaming, heat a small saucepan over medium heat.
  3. Add the coconut oil shallots, garlic, and ginger; sauté for about 5 minutes, being careful not to brown.
  4. Add the spices and mix well.
  5. Then add peanut butter, water, tamari, and brown rice vinegar; whisk together and simmer over low heat for a few minutes until thickened.
  6. Add more water or coconut milk for a thinner sauce. For a smoother sauce try blending it in a blender before serving.
  7. Place the cooked greens into a serving bowl and pour the sauce over them. Serve immediately.

Mediterranean Quinoa Salad

Serves 4 to 6

Ingredients

  • 2 cups quinoa
  • 3 ½ cups water
  • ¼ tsp sea salt
  • 3 cups cooked white beans, or 2 cans
  • 2 medium carrots, chopped
  • 1 can artichoke hearts, cut into quarters
  • ½ to 1 cup kalamata olives, pitted
  • ¼ cup chopped sun-dried tomatoes
  • 4 cups fresh baby spinach leaves
  • ½ cups fresh basil, chopped
  • ½ cup pumpkin seeds

Dressing

  • 1/3 cup extra virgin olive oil
  • 3 tbsp red wine vinegar
  • 4 tbsp freshly squeezed lemon juice
  • 2 cloves garlic, crushed
  • 1 tsp lemon zest
  • ½ tsp sea salt or herbamare

Instructions

  1. Rinse the dry quinoa in a fine mesh strainer under warm water. Place the rinsed quinoa into a medium saucepan with the water and sea salt. Cover and bring to a boil. Then turn heat to a low simmer and cook for about 20 minutes. Remove pot from heat and let quinoa cool in the pot.
  2. Toast the pumpkin seeds by placing them into a small skillet and heating them over medium heat. Keep them moving in the pan until you hear a “pop” and they are slightly golden. Remove from pan and let cool in a small bowl.
  3. Place cold quinoa into a large bowl. Add the cooked white beans, chopped carrots, cut artichoke hearts, olives, chopped sun-dried tomatoes, baby spinach, chopped basil, and toasted pumpkin seeds.
  4. To make dressing, place all ingredients into a small bowl and whisk together. Pour the dressing over the quinoa salad and mix thoroughly with a large spoon.

VEGETARIAN MAIN DISHES


Balsamic Tempeh Stir-Fry

Serves 4

Ingredients

  • One eight ounce package tempeh
  • 3 tbsp balsamic vinegar
  • 2 tbsp tamari
  • 1 clove garlic, crushed
  • 1 tsp Italian seasoning
  • 1 tsp paprika
  • 2 tbsp extra virgin olive oil
  • 1 medium red onion, diced into large pieces
  • 2 cups mushrooms, quartered
  • 1 medium zucchini, cut in chunks
  • 1 large carrot, diced large
  • 1 cup artichoke hearts
  • 1 cup cherry tomatoes
  • 1 cup parsley
  • ½ cup chopped basil

Instructions

  1. Cut the tempeh into 2 inch cubes and place in a bowl. Add the balsamic vinegar, tamari, garlic, and Italian seasoning.
  2. Marinate for at least 30 minutes. Longer marinating times will produce deeper flavours.
  3. In an 11 inch skillet, heat olive oil over medium heat. Add tempeh, and cook for about 5 to 10 minutes, turning frequently.
  4. Remove tempeh from pan and place into a bowl, set aside.
  5. Add onion and sauté for a few minutes, and then add mushrooms, zucchini, and carrots. Stir-fry until vegetables are just tender.
  6. Then add the artichoke hearts, cherry tomatoes, fresh parsley and basil, and cooked tempeh. Stir-fry for about 2 minutes more to let flavours combine. Serve over brown rice or brown rice pasta.

Black Bean, Rice, and Yam Wraps

Serves 4 to 6

Ingredients

  • 1 ½ cups short grain brown rice
  • ½ cup sweet brown rice
  • 4 cups water
  • Pinch sea salt
  • 1 large yam, cut into large chunks
  • 3 cups cooked black beans, or 2 cans
  • 1 large avocado mashed
  • Salsa
  • Mixed greens
  • Whole wheat or brown rice tortillas

Instructions

  1. Preheat oven to 425 degrees F.
  2. To cook the rice, place the short grain rice, sweet rice, water, and sea salt into a 2 quart pot, cover, and bring to a boil.
  3. Reduce heat and simmer for about 45 minutes. Remove pot from heat and let stand for at least 10 to 15 minutes.
  4. While the rice is cooking, place the yam chunks into a small casserole dish, fill with about ½ inch of water, place the lid on the casserole dish and bake in the oven for about 40 to 45 minutes, or until yams are very tender. Remove skins from yams and slightly mash them with a fork.
  5. To assemble wraps, lay tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa and some mixed greens. Fold the ends in and roll.

Coconut Vegetable Curry with Chickpeas

Serves 4

Ingredients

  • 2 tbsp virgin coconut oil or extra virgin olive oil
  • 1 tbsp finely chopped fresh ginger
  • 1 ½ tsp cumin seeds
  • 1 tsp black mustard seeds
  • 3 small red potatoes, cut into cubes
  • 3 medium carrots, diced
  • ½ tsp turmeric
  • 2 tsp coriander
  • 1 tsp curry powder
  • 1 tbsp tomato paste
  • 1 can coconut milk
  • ¼ to ½ cup water
  • 2 small zucchini, diced
  • 1 cup frozen peas
  • 2 cups cooked chickpeas (garbanzo beans)
  • 2 tsp sea salt
  • ½ cup cilantro

Instructions

  1. In a large pot, heat olive oil over medium heat. Add ginger, cumin seeds, and black mustard seeds; cook for 1 to 2 minutes, or until the seeds begin to “pop”.
  2. Add potatoes, carrots, turmeric, coriander, and curry powder. Stir well and continue to cook for another minute or so. Add the tomato paste, coconut milk, water; stir well.
  3. Simmer, covered, for 5 to 10 minutes until potatoes and carrots are almost done but still a little crisp. Add zucchini, peas, chickpeas, and sea salt; cover the pot and simmer until vegetables are tender, about another 6 to 7 minutes. Remove from heat and stir in chopped cilantro.

Curried Garbanzo Bean and Squash Stew

Serves 4 to 6

Ingredients

  • 2 tbsp virgin coconut oil or extra virgin olive oil
  • 1 medium onion, chopped
  • 4 to 5 cloves garlic, crushed
  • 2 tsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp turmeric
  • ½ tsp cinnamon
  • Pinch cayenne pepper
  • 2 delicata squash, peeled, seeded, and cut into chunks
  • 2 cups diced tomatoes, or one 14 ounce can
  • 3 to 4 cups chopped kale or spinach
  • 3 cups cooked garbanzo beans, or 2 cans
  • 1 cup bean cooking liquid or water
  • 1 to 2 tsp sea salt or Herbamare

Instructions

  1. Heat an 11 inch skillet or 6 quart pot over medium heat. Add coconut oil then onions; sauté for about 15 minutes or until soft.
  2. Then add the crushed garlic and spices; sauté for a minute more.
  3. Next add the delicate squash and tomatoes. Place lid on the pot and simmer over low to medium-low heat until squash is tender, about 15 minutes.
  4. Then add the chopped kale, cooked garbanzo beans, bean cooking liquid, and sea salt; gently stir together and simmer for an additional 5 minutes. Taste and add more salt and seasoning if desired.

Smashed Yam and Black Bean Quesadillas

Serves 4

Ingredients

  • 1 large yam, peeled and cut into chunks
  • 1 tbsp extra virgin olive oil
  • 1 small onion, diced small
  • 2 tsp ground cumin
  • ½ tsp chilli powder
  • 2 to 3 cups cooked black beans, well drained
  • sea salt, to taste
  • brown rice or whole wheat tortillas
  • spinach or arugula leaves
  • grated organic cheese, optional

Instructions

  1. Preheat oven to 400 degrees F. Place yams into baking dish and add about ¼ inch of water. Cover and bake for about 35 minutes or until very tender.
  2. To make the beans, heat a large skillet over medium heat. Add olive oil then onions; sauté for about 5 to 7 minutes or until onions are very tender.
  3. Add cumin, chilli powder, black beans, and salt. Using a fork or the back of a spatula, smash the black beans as you heat them with the onions. Continue turning and smashing until the desired consistency has been reached. Set aside in a bowl.
  4. In a clean 10 inch skillet, add one tortilla then spread a layer of black beans, spinach leaves, and cheese if desired. Then add a few chunks of yams and smash them with the back of a fork. Top with another tortilla. Heat over medium heat for about 2 minutes then flip the quesadilla and heat the other side for another 2 minutes. The trick to making these is to make sure you don’t add to much filling!
  5. Transfer to a plate and cut into slices with a pizza cutter.

MAIN COURSES


Chicken Fricassee

Serves 4

Ingredients

  • ¼ cup arrowroot powder
  • ½ tsp sea salt or Heramare
  • ½ tsp freshly ground black pepper
  • 1 tsp dried thyme
  • 2 large organic boneless chicken breasts cut into pieces
  • 1 tbsp extra virgin olive oil
  • 10 to 12 cloves garlic, crushed
  • 2 cups chopped tomatoes or one 14 ounce can diced tomatoes
  • 3 tbsp white wine vinegar
  • 2 tbsp tomato paste
  • ¼ to ½ cup water
  • 1 can artichoke hearts, drained and rinsed
  • ½ cup pitted kalamata olives
  • ¼ cup tightly packed chopped fresh basil
  • 3 tbsp chopped fresh oregano
  • 6 cups baby spinach
  • Herbamare and freshly ground black pepper to taste
  • Chopped fresh basil and oregano for garnish

Instructions

  1. Place arrowroot powder, Herbamare or sea salt, black pepper, and dried thyme into a shallow dish and gently mix together with a fork. Add the chicken pieces and move chicken around to coat with arrowroot mixture.
  2. Heat olive oil in an 11 inch skillet over medium heat. Add chicken pieces and lightly sauté for about 5 minutes, moving the chicken around to cook on all sides. Add the crushed garlic and continue to cook for about another minute, keeping everything moving in the pan. Add the diced tomatoes, white wine vinegar, tomato paste, and water; stir to mix everything together. Then add the artichoke hearts and kalamata olives, basil, and oregano; mix well. Cover and simmer for 25 to 35 minutes over low heat, stirring occasionally.
  3. Then add the spinach, and cook for about another 10 minutes. Remove from heat and add salt and pepper to taste. Garnish with chopped fresh basil and oregano.

Home Style Chicken and Vegetable Stew

Serves 4

Ingredients

  • 1 to 2 tbsp extra virgin olive oil
  • 1 medium onion, diced
  • 3 to 4 cloves garlic, crushed
  • 1 tsp dried thyme
  • 1 cup of organic chicken or vegetable broth
  • 2 large organic boneless chicken breasts, cut into chunks
  • 2 to 3 large carrots, diced
  • 3 to 4 celery stalks, diced
  • 2 large red or yellow potatoes, diced
  • ¼ cup arrowroot powder
  • 1 tsp sea salt or Herbamare, or to taste
  • 1 cup fresh or frozen peas
  • ½ cup chopped fresh parsley

Instructions

  1. Heat a large 11 inch skillet over medium heat and add olive oil. Add diced onions and sauté until soft, about 5 minutes. Add garlic, thyme, and chicken breasts; sauté a few more minutes. Then add carrots, celery, potatoes; sauté a minute more.
  2. Combine the stock and arrowroot powder and whisk well. Add this mixture to the pan with sea salt or Herbamare. Cover and simmer for about 20 to 25 minutes.
  3. Add peas and parsley, cover and simmer 5 more minutes. Taste and adjust salt and seasoning if necessary.

Thai Chicken Curry

Serves 4

Ingredients

  • 4 organic boneless chicken breasts
  • 5 kaffir lime leaves, optional

Sauce

  • 1 can coconut milk
  • 4 small shallots, peeled
  • 1 stalk lemon grass, ends trimmed then chopped
  • 6 cloves garlic, peeled
  • 2 tbsp chopped fresh ginger
  • 2 tbsp Thai fish sauce
  • 1 tbsp tamari
  • 3 tbsp organic unsalted peanut butter or cashew butter
  • 2 tbsp whole cane sugar or agave nectar
  • 1 tbsp curry powder
  • 1 tsp crushed red chilli flakes
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • ¼ tsp white pepper

Garnish

  • ½ cup chopped cilantro

Instructions

  1. Cut chicken into large pieces and place into a 9x13 inch baking dish along with the kaffir lime leaves, if using.
  2. Place all ingredients for the sauce into a blender. Blend on high until smooth and creamy. Cover the chicken with curry marinade. Cover and refrigerate for 3 to 24 hours.
  3. Preheat oven to 400 degrees F. Place pan of chicken and marinade uncovered in the oven and bake for 30 to 35 minutes, or until done. Garnish with chopped cilantro.

SNACKS


Collard Green Hummus Roll-Ups

Makes 4 servings

Ingredients

  • 4 raw collard greens
  • ½ cup hummus (or more)
  • Grated carrot
  • Chopped cucumber
  • Avocado slices
  • Organic turkey slices (optional)

Instructions

  1. Rinse and pat dry the collard greens. Slice in half, lengthwise, removing tough stems.
  2. Next, spread a thin layer of hummus over the collard green half. At one end, place a thin row of carrot, cucumber, and avocado. If using turkey, place it over the hummus before you add the vegetables.
  3. Begin rolling from the filling end, keeping it very tight. Once it is rolled, insert a toothpick into the center to keep it together. Serve immediately or refrigerate for up to 2 days.

Autumn Harvest Trail Mix

Makes about 5 cups

Ingredients

  • 1 cup raw walnuts
  • 1 cup raw pumpkin seeds
  • 1 cup dried figs
  • 1 cup raisins
  • 2 cups dried apple slices

Instructions

  1. Place all ingredients into a large glass jar and gently shake to combine ingredients.
  2. Store in a cool dry place.

Raw Energy Balls

Makes About 1 Dozen Balls

Ingredients

  • 1 cup raw almonds or walnuts
  • 1 cup medjool dates, pitted
  • ¼ cup raisins
  • ¼ tsp cinnamon
  • ¼ tsp ground cardamom
  • ¼ cup raw almond butter
  • Shredded organic coconut

Instructions

  1. In a food processor fitted with the “s” blade grind the almonds until finely ground. Add the dates, raisins and spices. Grind to a fine meal.
  2. Add the almond butter, process again until thoroughly mixed.
  3. Form into ball and roll in shredded coconut.
  4. Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week.

Fresh Fruitsicles

Makes About 6 Popsicles

Strawberry Banana Coconut

  • 1 to 2 cups fresh strawberries, trimmed
  • 1 ripe banana, cut into chunks
  • ½ cup coconut milk
  • 2 to 4 tbsp maple syrup or agave nectar

Strawberry Peach Orange

  • 1 to 2 cups fresh strawberries, trimmed
  • 1 ripe peach or nectarine, cut into chunks
  • ½ cup squeezed orange juice
  • 2 to 4 tbsp maple syrup or agave nectar

Blueberry Cherry Apple

  • 1 cup fresh blueberries
  • 1 cup fresh cherries, pitted
  • ½ cup apple juice
  • 2 to 4 tbsp maple syrup or agave nectar

Instructions

  1. Place all ingredients for popsicles into a blender and blend until smooth.
  2. Pour into Popsicle moulds. Insert stick and freeze for 6 to 8 hours, or overnight.
  3. To release Fruitsicle from mould simply run under hot water for about 30 seconds or so.

Chocolate Truffles

Makes About 1 ½ Dozen Truffles

Ingredients

  • 2 cups raw walnuts
  • 1 cup medjool dates, pitted
  • 4 to 6 tbsp organic cocoa powder

Instructions

  1. Place walnuts into a food processor fitted with the “s” blade and process until very finely ground and pasty.
  2. Add dates and cocoa powder and continue to process until well combined. Add more dates for a sweeter taste and process again.
  3. Roll into small balls and place into a bowl of shredded coconut. Make sure each ball gets coated in coconut, then place onto a plate.