Creamy Feta Dip

I have been on a real feta kick these days. I’ve been adding them to my turkey and lamb burgers, throwing it in salad, and slicing it with grilled eggplants. Last night, I used a fresh block of feta to create this tangy, creamy dip (or sauce) for some roasted sweet potato wedges and I am so glad I did! You can use this feta dip/sauce/dressing however you’d like! Serve it with roasted veggies, add it as a “special sauce” for your turkey or lamb burger, or use it as a salad dressing! For those of you who live in San Francisco, it really reminds me of the Souvla dressing, and that is tough to beat!

Ingredients:

• 1 small garlic clove, minced

• ½ cup plain Greek yogurt

• ⅓ cup feta, crumbled

• 2 tsp fresh lemon juice

• 2 tsp olive oil

• Pinch of pepper
  

Directions:

• Combine all ingredients in a food processor until creamy and smooth

Optional: Add in some fresh herbs like dill or parsley for more of a green goddess sauce. You can also thin this out with more lemon juice or water if using for a salad dressing.

Spaghetti Squash in a Cashew Cream Sauce

Served with sautéed shiitake mushrooms and thyme, with a side of broccolini

I clearly remember the first time I tried a spaghetti squash. My older sister and I stopped at a farm stand outside NYC one weekend years ago and were intrigued by this huge, yellow, oval shaped squash. We roasted it in the oven and topped it with pesto and chicken sausage, and we were obsessed! It quickly became a household favorite (we were living together at the time) and it continues to be a go-to for me when I’m craving a warm bowl healthy “pasta.” It’s the perfect thing to cook on a weeknight because you can keep it simple and just top with your favorite sauce. Or you can try this vegan cashew “alfredo” sauce that tastes incredibly decadent, but is made entirely of good-for-you ingredients. I honestly can’t get enough of this dish right now. It’s quick, simple, and flavorful!

We typically make this for dinner and heat up leftovers the next day for lunch. One spaghetti squash produces a surprisingly large amount of “spaghetti”!

Be very careful when cutting your spaghetti squash - use a sharp knife!

Ingredients

(serves 2-4)

For the squash

• 1 medium/large spaghetti squash

• 1 tbsp avocado oil (or olive oil)

• Salt and pepper to taste

For the sauce:

• 1 cup of raw cashews, soaked for at least 4 hours in filtered water

• 1 yellow onion, diced

• 3 cloves of garlic, finely chopped

• 1 tbsp coconut oil

• 2 tbsp lemon juice

• ½ tsp salt

• ¼ tsp pepper

• ¾ cup hot, filtered water

Directions:

Roasting complete!

• Preheat the oven to 400 degrees F

• Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of the squash with avocado or olive oil and sprinkle with salt and pepper.

• Place the spaghetti squash cut side down on the baking sheet and roast for about 45 minutes or until lightly browned on the outside and skin is soft

• Remove from oven and let cool for 10 minutes. Once cool, scrape out spaghetti strands with a fork and place in a large serving bowl.

• While squash cooks, heat a medium skillet over medium heat. Add coconut oil, onion, and a pinch of salt. Stir for 5-10 minutes until onion is softened. Add garlic and cook for 2-3 minutes, or until fragrant and starting to brown. 

• Rinse and drain the soaked cashews. Add to a blender, along with the onion mixture, lemon juice, salt, pepper, and the hot water. Blend until silky smooth.

• Add sauce to the bowl of cooked spaghetti squash and toss until combined. Serve in a bowl or in your spaghetti squash shells. 

Optional: 

• Sauté sliced shitake mushrooms and/or spinach to add into your sauce for an extra hearty and veggie-focused dish!

• Try adding 1-2 tbsp of nutritional yeast to make it “cheesier.”

• Try adding 2 tsp of mirin, a Japanese sweet rice wine, in place of lemon juice for a slightly sweeter version (my current favorite way to prepare this).

Health Benefits of Spaghetti Squash:

• Spaghetti squash is low in calories and loaded with nutrients

• It is high in soluble fiber, which helps keep you full and promote healthy digestion (and regular bowel movements)

• It’s a great source of antioxidants, like beta carotene and vitamin C, which can help prevent inflammation and chronic disease

• Spaghetti squash contains vitamin A, which helps keep our skin and eyes in good health

Additional Reading and Sources:

• https://www.wellandgood.com/good-food/spaghetti-squash-nutrition/

• https://www.healthline.com/nutrition/spaghetti-squash#antioxidants

• https://www.nutrition-and-you.com/spaghetti-squash.html

Romesco Sauce

This sauce is seriously addicting in my opinion! I only tasted romesco sauce for the first time a couple of years ago at a Mediterranean restaurant and I was obsessed. Now, I make my own at home because it’s so quick to whip up and I can know exactly which ingredients are being used. You can roast your own peppers and tomatoes, but using high quality pre-roasted ones make this process much simpler. I am a big believer that a delicious sauce makes any dish go from good to great, and this one is no exception. Try it over grilled chicken, grilled or roasted veggies, as a dip for credit, a spread for sandwiches, or to top your grain bowl with!

Served here with grilled zucchini and summer squash

Ingredients

• One 12-ounce jar of roasted red peppers, drained (or 2 roasted red peppers)

• 1 12 ounce jar of fire roasted tomatoes, drained

• ½ cup almonds (roasted or raw)

• 1 garlic clove

• 1 tablespoon red wine vinegar

• 1 teaspoon smoked paprika

• ½ teaspoon fine sea salt, to taste

• ¼ teaspoon cayenne pepper

• ¼ cup extra virgin olive oil

Instructions:

1. To roast your own peppers, preheat the oven to 475 degrees F. Slice red peppers in half lengthwise. Roast for 45 minutes (flip them at 20 minutes). Let cool before handling. 

2. If using raw almonds, toast the at 350 degrees F for 10-12 minutes. Let cool.

3. In a blender or food processor, combine all ingredients and blend until smooth.

4. Adjust seasonings if needed. Store in an airtight container in the refrigerator for about a week. 

This sauce features red bell peppers, which is the ingredient of the week! Read on to learn about the health benefits associated with bell peppers.

Health Benefits of Bell Peppers:

• They are rich in vitamin C, which supports a strong immune system. The high vitamin C content is also great for skin health, rejuvenating dead cells and preventing wrinkles

• They are an excellent source of folate and have been recommended to pregnant women to help support the development of a healthy fetus

• Bell peppers are high in vitamin A which promotes healthy eyesight

• They are rich in powerful antioxidants, which help fight oxidative stress and chronic disease

• They are high is vitamin B6, which increases serotonin and norepinephrine, hormones that are associated with improved mood and higher energy levels 

Sources and additional reading:

• https://www.chatelaine.com/health/healthy-recipes-health/five-health-benefits-of-red-peppers/

• https://www.healthline.com/nutrition/foods/bell-peppers#benefits

• https://www.naturalfoodseries.com/11-health-benefits-bell-peppers/ 

• https://draxe.com/bell-pepper-nutrition/

Lemony Basil Pesto

I have always loved pesto for as long as I can remember. Pesto pasta was an all-time favorite of mine as a little kid. Now I whip up my own version, which is dairy free, and I add it to everything, like my Lemony Grilled Chicken, paired with vegetables as part of a crudite platter, or dolloped on top of a quinoa bowl.

I also used to think pesto was so unhealthy and high in calories! Now, I know that it’s actually full of healthy fats, especially when using a high quality extra virgin olive oil. Mine includes pine nuts (high in manganese, magnesium, monounsaturated fat, and Vitamins E and K) and fresh lemon juice (a powerful detoxifier). Hope you enjoy it as much as I do!

Ingredients

• 4 cups loose basil leaves

• 3 tablespoons pine nuts (or ¼ cup walnuts)

• 3 tablespoons extra virgin olive oil

• 1 garlic clove

• Juice from 1 lemon

• ¼ teaspoon sea salt

• ⅛ tsp pepper

Directions:

• Place all ingredients in a blender or food processor and blend until smooth.

Paired with lemony grilled chicken and veggies

Enjoyed with grain-free Mary’s Crackers