Citrus and Avocado Grilled Shrimp

I love cooking with shrimp because it feels so elegant, but it takes so little time to prepare. I used oranges for this, but to be completely honest, while the flavor was great, about half of the oranges fell off while grilling. A great substitute for the orange slices would be pineapple chunks! They’re sturdier, but they still add a nice sweet flavor.

Ingredients:

Skewers made - off to the grill

(serves 2)

• ½ lb large shrimp, peeled and deveined

• 1 orange

• 1 ripe avocado, cut into bite-sized chunks

• 4 tbsp olive oil

• 2 tbsp chopped fresh basil

• 1 tsp red wine vinegar

• Juice from 1/2 a lime

• Salt and pepper to taste

Directions:

• Zest the orange and set the zest aside

• Peel and cut the orange into segments (like this). Then squeeze the juice into a small bowl.

• To that bowl, add the orange zest, 2 tbsp olive oil, chopped basil, 1 tsp red wine vinegar, the juice from 1/2 a lime, and a pinch of salt and pepper to the bowl. Mix until combined and then set aside.

• Preheat your grill to medium-high heat (or use a grill pan on the stove top)

• Assemble skewers with one shrimp, followed by an avocado chunk, an orange chunk, and then another shrimp. Aim for 3 shrimps per skewer. Sprinkle with salt and pepper and drizzle with remaining 2 tbsp of olive oil

• Grill skewers for about 2 minutes per side or until shrimp are pink and opaque.

• Remove from heat and serve with dressing drizzled on top

Fennel, Orange, and Avocado Salad

This bright and colorful salad is as flavorful as it is beautiful! It also takes 5 minutes to prepare - an added bonus. I personally love serving this with a hearty, winter meal like a stew or pasta. The tang from the citrus and creamy avocado provides perfect balance for a heavier main course. Or top this with chicken and/or nuts (toasted almonds, pistachios, and pine nuts would be a great addition) for a satisfying lunch!

Ingredients:

(serves 4)

• 2 large handfuls of arugula

• 1 head of radicchio, sliced thin

• 1 fennel bulb, sliced thin

• 2 oranges, peeled and sliced in rounds

• 1 avocado, sliced

For the dressing:

• ¼ cup extra-virgin olive oil

• 2 tablespoons lemon juice

• ½ teaspoon Dijon mustard

• Salt and pepper to taste

Directions:

• Whisk together the dressing ingredients. Toss it with the arugula and radicchio and place in a serving bowl/dish. (You may not need all the dressing - you can always save the extra)!

• Top with sliced fennel, orange, and avocado and serve!

Jerk Chicken with Pineapple Salsa

We’re in Florida and I’ve been craving some island-y, tropical meals. Last night, we decided to spice it up! Here’s a recipe for a jerk chicken with a pineapple avocado salsa that was so flavorful and delicious. I served this with coconut brown rice - my new favorite. Enjoy :)

Ingredients:

For the Jerk Chicken:

• 4 skinless, boneless chicken breasts

• ¼ cup olive oil

• 2 limes, zested and juiced

• 2 tsp paprika

• 2 tsp garlic powder

• 2 tsp cumin

• 2 tsp salt

• 1 tsp pepper

• 1 tsp cinnamon

• ½ tsp allspice

For the Pineapple Salsa:

• I cup finely diced fresh pineapple

• 1 avocado, cubed

• 1 lime, juiced

• ¼ red onion, finely diced

• ¼ cup fresh cilantro, chopped

• Salt to taste

Directions:

• In a baking dish, bowl, or ziplock bag, combine all marinade ingredients with the chicken. Marinade for at least an hour. 

• 30 minutes before grilling, remove the chicken from the refrigerator so that it comes to room temperature.

• Preheat the grill to medium high. Once hot, cook the chicken for about 5-8 minutes per side (depending on thickness). Remove from the grill when the internal temperature of the chicken is 160-165°F. Let rest for 10 minutes before slicing.

• While chicken rests, combine all salsa ingredients in a bowl.

• Serve the chicken with a heaping amount of salsa on top!

Collard Greens Wrap

Collard greens are an excellent alternative for a wrap or sandwich bread. Not only do they hold together well, but they are rich in fiber and nutrients. These are a go-to for me on hot summer days for an easy, colorful, and satisfying lunch. This here is a very basic recipe, but I’ll often fill these wraps with whatever I have on hand in the refrigerator, which is oftentimes leftovers. Some favorite additions to what I have listed below are: chicken, salmon, cabbage, cucumber, or quinoa! Feel free to get creative here :)

Ingredients:

(serves 2)

• 2 collard greens, with long stems chopped off at the base

• 1 red bell pepper, sliced thinly

• 1 large, ripe avocado, sliced

• 1 carrot, shredded or sliced thinly

• ½ cup of cooked brown rice

For the sauce:

• 2 tbsp coconut aminos

• 2 tsp rice wine vinegar

• ¼ tsp freshly grated ginger

• Juice from ½ lime

Directions:

• Steam collard greens for 30 seconds or keep raw, depending on your preference

• Whisk together ingredients for the sauce

• Divide ingredients among the two collard greens and wrap tight!

• Serve with dipping sauce.

Health Benefits of Collard Greens:

• Collard greens are a powerful source of Vitamin K, which is responsible for blood clotting and bone building

• They are rich in Vitamin A, which we need for healthy skin, vision, and immune functioning

• It’s a high fiber food, which supports a healthy digestive system

• Collard greens are a natural detoxifier, and help eliminate toxins from our bodies

Sources and Additional Reading:

• https://draxe.com/nutrition/collard-greens/

• https://www.verywellfit.com/carbs-and-calorie-information-for-collard-greens-2242484

• https://www.medicalnewstoday.com/articles/277957

Grilled Salmon Tacos with Guacamole and Mango Salsa

I am obsessed with these tacos! They are bright and colorful and loaded with powerful Omega-3s. The smooth and creamy guacamole, charred salmon, and zesty mango salsa makes this a fun, festive, and delicious summer meal! Plus, it’s really easy and quick to prepare!

Ingredients:

(serves 4)

For the salmon

• 1 1/2 lbs boneless salmon (wild-caught preferred)

• 1 tbsp avocado oil, plus more for grill (optional)

• 1 ½ tsp ancho chili powder

• 1 ½  tsp ground cumin

• 1 tsp salt 

• 1/2 tsp pepper

• 8 tortillas (I use Siete chickpea flour tortillas) 

For the guacamole:

• 3 ripe avocados

• Juice from one lime

• Salt to taste

For the mango salsa:

The guac and salsa!

• 2 ripe mangos, peeled, pitted, and diced

• ½ cup cherry tomatoes, quartered

• ¼ cup diced red onion

• 1/4 cup fresh chopped cilantro

• Juice from one lime

• Salt and pepper to taste

Directions:

• Preheat your grill to medium-high heat.

• While your grill heats up, whisk together avocado oil, chili powder, cumin, salt and pepper. Rub the mixture all over the salmon.

• Brush some extra avocado oil on the grill grates and then grill the salmon for about 4-5 minutes per side.

• While the salmon is cooking (or beforehand), prepare your guacamole and salsa. For the guacamole, mash the avocado with lime juice and salt. For the mango salsa, combine all ingredients in a bowl. 

• When salmon is finished cooking, heat your tortillas on the grill grates.

• Assemble tacos with the guacamole, salmon, and salsa and enjoy!

* Helpful Tip for grilling salmon - https://www.foodiecrush.com/best-grilled-salmon/ 

Health Benefits of Salmon:

• Salmon is one of the best sources of Omega-3 fatty acids, which boosts brain function, reduces inflammation, and lowers blood pressure.

• Salmon is one of the best food sources for Vitamin D, which we need for absorbing calcium and phosphorus and keeping a strong immune system.

• It is a rich source of selenium, a trace mineral needed to protect bone health and for healthy thyroid function.

• The Omega-3s and antioxidants in salmon can help keep skin healthy and bright.

• Salmon is high in essential B-vitamins, which helps turn food ingested into energy, reduces inflammation, and helps our brain and nervous systems to function optimally. 

Sources and Additional Reading:

• https://www.medicalnewstoday.com/articles/307811#nutritional-breakdown

• https://draxe.com/nutrition/8-salmon-nutrition-facts-proven-health-benefits/

• https://www.healthline.com/nutrition/11-benefits-of-salmon#section3

Avocado Stuffed with Crab Salad

We are lucky to have amazingly fresh Dungeness Crab in San Francisco, and it is something I try to take full advantage of! Fresh crab meat is delicate and sweet, and just so satisfying! We got some fresh crab meat this week and decided to throw together an incredibly simple dinner in about five minutes. It’s perfect for a weeknight meal when you want something healthy, yet you don’t have time to do a lot of prep!

Ingredients:

(serves 2)

• ½ lb of fresh crabmeat

• ¼ cup plain greek yogurt

• 1 ripe avocado, halved and pitted

• Juice from 1 lemon

• Salt and pepper to taste

• Optional - fresh parsley for garnish

Directions:

• In a small bowl, mix together crabmeat, greek yogurt, lemon juice, salt and pepper. Taste and adjust seasonings if needed.

• Fill the avocado halves with crab salad and garnish with parsley (optional)

* Serving suggestion: You will have leftover crab salad. I recommend making a simple salad with mixed greens, olive oil, lemon juice and sea salt and topping that with another scoop of the crab salad. 

Health Benefits of Crab:

• Crab meat is high in phosphorus, which is essential for bone and teeth development.

• It’s an excellent source of Omega-3s, an essential fatty acid, which is anti-inflammatory and can balance cholesterol levels.

• Crab meat is an excellent source of copper, a mineral that helps with iron absorption and boosts blood circulation throughout our bodies.

• It’s an excellent source of vitamin B12, which our bodies need in order to produce healthy red blood cells. 

• It’s low in calories, yet it’s still an excellent source of protein and healthy fats (omega 3s).

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/animal-product/health-benefits-crab.html

• http://www.costasinn.com/seafood-facts/health-benefits-of-eating-crabs/

Savory Quinoa Breakfast Bowl

Quinoa is a staple in our household. It is a fiber-rich complex-carb and solid source of plant protein. Plus, it’s incredibly versatile and easy to make (only takes 15 minutes)! When making quinoa as part of dinner, I’ll make a big batch and use the leftovers to top my salads with or to make quinoa bowls with. Just top some quinoa with leftover roasted veggies, avocado, sautéed spinach, and a fried egg, and it’s a pretty delicious lunch!

Lately, I’ve been experimenting with breakfast quinoa bowls and I must say, they are delicious and because of the high protein and fiber content, they keep me full all morning long. Here is my savory breakfast bowl recipe!

Ingredients:

(serves 1)

• 1 cup cooked quinoa

• 1 egg, cooked sunny side up, fried, or soft boiled

• 4 cherry tomatoes, halved

• ¼ an avocado, sliced

• A drizzle of good olive oil

• Salt and pepper to taste

Directions:

• Place quinoa in a bowl. Drizzle with olive oil, salt, and pepper

• Top with cherry tomatoes, avocado, and an egg. Enjoy

Feel free to get creative here! Sometimes I’ll add roasted sweet potatoes or other roasted veggies I have on hand for an additional nutritional punch!

Health Benefits of Quinoa

• Quinoa is an excellent source of plant protein, and it contains all nine amino acids (making it a complete protein)

• It is rich in fiber, keeping you full and helping with digestion

• Quinoa contains large amounts of antioxidants, which help boost our immune systems and reduce inflammation

• It’s an excellent plant source of iron, which is necessary for transporting oxygen in the blood to cells throughout the body

• One cup contains 25% of the daily recommended amount of magnesium, which helps to promote healthy blood sugar levels, energy production, and with detoxification

Sources and Additional Reading:

• https://www.everydayhealth.com/diet-nutrition/diet/quinoa-nutrition-facts-types-how-cook-it-more/

• https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section11

• https://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

Butternut Squash Fall Harvest Salad

While I love all types of squash, butternut squash is probably my favorite. There is something indescribably satisfying about the sweet and nutty flavor that feels so autumnal. Having some roasted butternut squash soup while sitting outside on a crisp fall afternoon admiring the fall foliage sounds like paradise to me :)

I enjoy butternut squash in all forms, whether it’s in a soup, simply roasted on its own, or part of a delicious salad such as my Fall Harvest Salad, pictured here. To be honest, the photo does not do it justice. This is one of my favorite recipes I’ve created - I want to make it again and again! Every bite is bursting with complexity of flavor and texture, with the sweet and nutty butternut squash, tart apples, creamy avocado, and crispy pumpkin seeds. The tangy dressing (and goat cheese if using) is the perfect binding ingredient, elevating the flavor profiles of each component to this salad. It’s hearty, filling, and full of health-boosting nutrients. This is sure to be a crowd pleaser!

Ingredients:

(Serves 4)

Served here with roast chicken

• 1 medium butternut squash, peeled and cut into 3/4" cubes 

• 1 large bunch of Tuscan kale, stemmed and leaves chopped

• 2 cups arugula (about 1 large handful)

• 1 apple, diced

• 1 avocado, diced

• ¼ cup raw pumpkin seeds

• 2 tbsp avocado oil

• ¼ cup goat cheese (optional) 

For the vinaigrette:

• 3 tbsp fresh lemon juice 

• 1 tbsp apple cider vinegar

• 3 tbsp olive oil

• 2 tsp Dijon mustard

• 2 cloves garlic, smashed and peeled

• Salt and pepper to taste

Directions:

• Preheat oven to 425°F. 

• On a baking sheet, toss squash with 1-2 tbsp avocado (or olive) oil, salt and pepper

• Roast for 45 minutes, tossing once midway.

• While squash is cooking, place pumpkin seeds on a small baking sheet and roast in oven for about 5 minutes, or until golden brown. Remove from oven and let cool.

• Make dressing by combining garlic, Dijon mustard, apple cider vinegar, olive oil, lemon juice, ¼ tsp salt and ¼ tsp pepper in a jar. Shake to stir. Remove garlic cloves just before using.

• In a large serving bowl, combine kale with ½ of the dressing. Massage kale with dressing for about 2 minutes or until kale starts to soften. Taste and add more dressing if needed. 

• Once squash is cooled, add ¾ of it to the bowl, along with the apples, avocado, and arugula and mix all together. Add a little more dressing if needed. Top with pumpkin seeds and goat cheese (if using) and serve!

Tip #1: Double the salad dressing so you have it for the week!

Tip #2: With any extra butternut squash and pumpkin seeds, add them to a brown rice or quinoa bowl for lunch or dinner the next day!

Health Benefits of Butternut Squash:

• One cup of butternut squash has over 400 percent of your Daily Value (DV) of Vitamin A, which benefits healthy eyesight and a healthy immune system

• One cup of it contains about half of your daily dose of vitamin C, which supports our immune system and promotes healthier skin

• Butternut squash promotes bone health with the high potassium and manganese content 

• It contains significant amounts of vitamin B6, which is essential for the proper functioning of our nervous and immune systems. 

Sources and additional reading:

• https://www.organicauthority.com/health/8-incredible-nutrition-and-health-benefits-of-butternut-squash

• https://draxe.com/nutrition/butternut-squash-nutrition/

• http://www.wholeliving.com/134734/power-foods-butternut-squash
  
  
  

Cilantro Lime Avocado Vinaigrette

This dressing is a great way to spice up a salad or quinoa/rice bowl!

Ingredients

• 1 bunch fresh cilantro, washed and dried and stems removed

• 1 garlic clove, smashed and roughly chopped

• Zest from one lime

• Juice from 2 limes

• 1 tsp maple syrup or honey

• ½ tsp sea salt

• ¼ tsp pepper

• ⅓ cup extra-virgin olive oil

• 1 avocado, diced

• 2 tbsp water

Directions:

• Add all ingredients to a blender and blend until smooth

Sweet Potato Chicken Salad

I made this sweet potato chicken salad for a corporate wellness lunch a few weeks ago and it was a huge hit! It was inspired by a lunch my family and I had in Martha’s Vineyard about a month ago when we were trying to think of a creative way to use some of our leftover grilled chicken breast and roasted sweet potatoes. I credit my brother in law for thinking to combine the two with some avocado for a healthy play on chicken salad. The avocado takes the place of mayo as it acts as a binder and adds a layer of richness and creaminess. When I tried to create something similar for my corporate wellness lunch delivery, I added red onion, fresh lemon juice, olive oil, and sea salt to brighten and balance the flavors. Filling and deeply satisfying; this is a lunch that will keep your body and mind energized for a productive afternoon. Plus, it’s the perfect way to use up some leftovers too!

Ingredients:

(Serves 4)

• 2 cooked chicken breasts, cut into 1/2 inch cubes

• 2 medium size sweet potatoes, cut into 1/2 inch cubes

• 2 tbsp avocado oil (or another oil that stands up to high heat)

• 2 avocados, cut into 1/2 inch cubes

• 1/2 red onion, diced

• Juice from 2 lemons

• 3 tbsp olive oil

• salt and pepper to taste

Directions:

• Roast sweet potatoes with avocado oil, salt and pepper in the oven at 400 degrees for about 40 minutes, tossing at the halfway point. Let cool.

• Combine chicken, sweet potatoes, red onion, and avocado in a serving bowl.

• In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper until combined. Pour over chicken, sweet potatoes, red onion and avocado. Toss until combined.

• Serve over a bed of lettuce or in butter lettuce cups

Mint Chocolate Chip "Milkshake"

This is a perfect summer dessert or afternoon treat. An actual mint chocolate chip milkshake is loaded with sugar and most likely contains artificial coloring or ingredients, which can lead to unstable blood sugar levels and other negative effects on our bodies and overall health. This version is loaded with nutrients from the spinach, mint, banana, and avocado, but is creamy, decadent, sweet, and refreshing! I promise you’ll be super satisfied with this “milkshake,” and you’ll feel much better afterwards too!

Ingredients:

(serves 2)

• 4 cups spinach leaves

• ¾  cup of fresh mint leaves (or 4-5 drops peppermint extract)

• 1 banana (frozen if possible)

• 1 cup full fat coconut milk

• 1/2 cup water

• ½ an avocado 

• 2 tbsp dark chocolate (shavings from a chocolate bar or chocolate chips)

• Handful of ice cubes

Directions:

• Blend all ingredients (except the chocolate) until smooth. 

• Add chocolate to the blended smoothie and stir.

• Top with additional chocolate shavings

I am all about adding fresh herbs to dishes to enhance flavor, but also because they are packed with nutrients! Mint might just be my favorite one out there; I even have two varieties growing in my brand new urban garden. It has a clean and refreshing taste and can add a whole new layer of flavor to any dish. Read on for the health benefits of cooking with mint.

Health Benefits of Mint:

• Mint can improve digestion because menthol increases bile in the stomach, which helps us digest foods more easily

• Mint helps soothe an upset stomach because the menthol helps relax the stomach muscles.

• It can combat bad breath because the antimicrobial properties in mint can kill off bacteria in your mouth

• Studies show it can improve alertness and cognitive function; the scent of menthol stimulates the hippocampus area in the brain, which is responsible for controlling focus and clarity

• Mint can even help you overcome the common cold because of its antioxidants and antibacterial properties, but also because it contains menthol, which helps relax muscles, opening up airways and relieving congestion 

Peach, Avocado, Corn, and Tomato Salad

Here it is with the lime basil vinaigrette on the side. I encourage heaping amounts of the dressing :)

This dish is so fresh and flavorful, and it features so many tasty and summery ingredients. While it’s a simple dish to create, the flavors are complex, with the sweetness from the peaches and corn mixed with the tang of the vinaigrette and onions and the earthiness from the mint and basil. So good and so fresh! Pair this with grilled lamb chops or grilled salmon for an easy crowd-pleasing dinner.

Ingredients (Serves 4 as a side)

• 3 ears of fresh corn on the cob, husked

• 2 ripe peaches, sliced into ½ inch wedges

• 1 ½ avocados, diced or sliced into wedges

• 2 medium heirloom tomatoes, sliced into 1 inch wedges

• 1/4 a red onion, finely sliced

• ¼ cup of torn mint leaves 

For the lime basil vinaigrette

• 2 cups packed basil leaves

• 1 garlic clove

• Juice from 1 ½ limes (about 3 tbsp)

• 2 tablespoons apple cider vinegar

• ⅓ cup of olive oil

• ½  teaspoon of salt

• ¼ teaspoon of pepper

Directions

• Boil the corn for 2-3 minutes. Let cool and then slice kernels off the cob.

• Assemble remaining salad ingredients in a large bowl or serving dish. Squeeze some fresh lime juice on top if not serving immediately.

• In a blender, combine all ingredients for the basil vinaigrette. To thin it out, use some water or additional olive oil. Taste and adjust for seasoning. Drizzle on top of salad ingredients or serve on the side.

Notes: You can use cherry tomatoes or beefsteak tomatoes too. Use whatever is fresh! Also, feel free to splash some olive oil, apple cider vinegar, lime juice, and sea salt on top in place of the vinaigrette if you’re short on time!

Corn was this week’s “Ingredient of the Week.” love sweet summer corn. It brings back so many childhood memories of sitting out on our porch after a day of swimming and being in the sun. We had fresh Jersey corn all the time with a simple grilled dinner most nights in the summer, and I couldn’t get enough of it. I still can’t! Corn gets a bad rep these days. It is true that it can be an inflammatory food for many people, but what’s important to note is that 92% of corn grown in the United States is grown with genetically modified organisms (GMOs). While there is little research on the long term effects of GMOs on the human body, studies show that there is a strong correlation between GMOs and inflammation and intestinal damage. Therefore, when buying corn, it is essential to make sure you’re buying organic corn! Final note: corn is high in starchy carbohydrates, so I suggest avoiding having other carbs, like grains, potatoes, and legumes with your meal. Keep in mind that when you get fresh locally grown corn, the taste is noticeably so much better.

Health Benefits of Corn:

• Corn is a good source of antioxidants, which supports healthy immune function

• It is a good source of fiber, aiding in digestion and helping to relieve constipation

• Corn is a complex carbohydrate and the fiber in it slows down the rate in which glucose enters the bloodstream (helping to balance blood sugar levels)

• It contains some essential nutrients like phosphorus, magnesium, zinc, iron, and copper 

For more recipe inspiration for cooking with corn, check out this link!

Sources and additional reading:

• https://www.amymyersmd.com/2017/08/3-reasons-to-avoid-gmos-if-you-have-an-autoimmune-disease/

• https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-corn.html

• https://draxe.com/nutrition/vegetables/nutritional-value-of-corn/

Cucumber, Red Pepper, Corn and Black Bean Salad

This refreshing salad is the perfect side dish in the summer. It’s refreshing and bursting with flavor. Sometimes I will serve this salad with some olive oil, fresh squeezed lime juice, and sea salt, but if I have the time and ingredients, I will serve it with this zesty and bright cilantro lime vinaigrette. The avocado adds creaminess and rounds out the flavors. A tip: when chopping the cucumber and red pepper, try dicing them so that all components of the salad are about the same size.

served here with fresh lime juice, olive oil, and sea salt

Ingredients: (serves 4-6 as a side)

• 3 medium cucumber, diced

• 2 red peppers, diced

• 2 cups organic corn (fresh or frozen)

• 1 15 oz can drained and rinsed black beans

• ¼ red onion - finely diced

For the vinaigrette:

• 1 bunch fresh cilantro, washed and dried and stems removed

• 1 garlic clove, smashed and roughly chopped

• Zest from one lime

• Juice from 2 limes

• 1 tsp maple syrup or honey

• ½ tsp sea salt

• ¼ tsp pepper

• ⅓ cup extra-virgin olive oil

• 1 avocado, diced

• 2 tbsp water

Directions:

• Cook the corn in boiling water for about 3 minutes. Then drain and let cool.

• Combine cucumber, red peppers, corn, black beans, and red onion in a large bowl. Set aside.

• In a blender, combine all ingredients for the vinaigrette. Blend until smooth, adding water, olive oil, and/or more lime juice if needed to thin it out. Taste and adjust seasonings.

• Pour vinaigrette over vegetables, toss, and serve.

Storing herbs in water helps keep them fresh!

Make extra dressing to spice up your salads!