Grilled zucchini, leek, and spring onion with lemon vinaigrette

We just got some zucchini in our CSA farm box this week, and I got so excited because for some reason zucchinis remind me of summer time. Well I guess they are a type of summer squash, so it makes sense :) My favorite way to prepare zucchini is by grilling them, but roasting and sauteing is also great! This recipe features grilled zucchini, leeks, and spring onions. It is super simple, but it’s delicious and pairs perfectly with grilled salmon or steak for a flavorful and fresh side dish. Give it a try at a summer BBQ and impress your friends!

Ready to be served!

Ingredients: (serves 4)

Prepping the veggies!

• 3 medium sized leeks

• 3 medium zucchini

• 1 bunch of spring onions (about 6)

• 1 garlic clove, finely grated

• Zest and juice from 1 lemon

• 3-4 tablespoons olive oil

• 2 tbsp avocado oil

• ½ tsp dijon mustard

• Salt and pepper to taste

Directions

• Heat your grill to medium-high

• Trim and halve leeks (lengthwise), and wash well

• Cut zucchinis in half (lengthwise)

• Add spring onions, zucchini, and leeks to a large mixing bowl. Add avocado oil, salt, and pepper and mix well.

• In a small bowl, add lemon juice, zest, olive oil, garlic, dijon mustard, salt, and pepper. Whisk until thoroughly combined. Taste and adjust seasoning if needed.

• Grill seasoned vegetables, turning every so often until slightly charred, for about 10 minutes (spring onions may need to be removed sooner)

• Cut grilled veggies into bite size pieces, toss with vinaigrette.

• Optional: top with toasted walnuts or pine nuts or torn mint leaves

Note: If you don’t have a grill, you can use a grill pan or sauté in a sauce pan. Also, if you can’t find spring onion, try a red onion instead!

Health benefits of zucchini:

• Zucchinis are a great source of antioxidants, but most are in the skin so be sure to keep the skin on!

• They are high in vitamin C, which helps boost immune function.

• They have many phytonutrients that aid in reducing inflammation, especially in the cardiovascular region and gastrointestinal tract.

• They are easily digested because they contain a lot of water, so try having cooked zucchini when suffering from constipation or other gut discomfort.

• Zucchinis are a great source of lutein and zeaxanthin (antioxidants), vitamin K, and magnesium, which can help improve bone health and strength.

Sources and additional reading:

https://draxe.com/zucchini-nutrition/

https://www.naturalfoodseries.com/9-zucchini-health-benefits/

https://www.healthline.com/nutrition/zucchini-benefits#section8

https://www.jenreviews.com/zucchini/

Spring Salad with Watermelon Radishes

I love when watermelon radishes are in season! I add them to all my salads because I love the way their bright pink coloring contrasts with the greens in a salad, but they also add a powerful nutritional punch and delicious (and peppery) crunch! Watermelon radishes are larger than your typical radish you’ll find in the grocery store, and their exterior is creamy white or pale green in color. When you slice them, you’ll be wow’d by their beautiful color and design!

Ingredients: (Serves 2)

sliced watermelon radish

• 2 handfuls of arugula

• 1 avocado, diced

• 1 watermelon radish, thinly sliced

• ½ fennel bulb, thinly sliced

For the dressing:

• ½ shallot, finely diced

• 4 tbsp olive oil

• Juice from ½ a lemon

• 1 1/2 Tbsp. apple cider vinegar

• Salt and pepper to taste

Directions:

• In a salad bowl, add arugula, avocado, radish, and fennel

• In a separate bowl, whisk together dressing ingredients. Taste and adjust seasonings if needed. Toss well and serve.

Optional:

• Add chickpeas, quinoa, or sliced chicken for a more substantial lunch salad.

• Add pistachios for added crunch and nuttiness

Roasted Spiced Chicken with Radishes

This is honestly such a quick and easy dinner to whip up. Roasting radishes tames the peppery flavor and brings out a subtle sweetness. These paired with spiced chicken and a side salad is, in my opinion, a perfect dinner. The prep only takes 5 minutes and you’ll only have to get one baking dish dirty. If you have the time, try roasting a whole chicken with radishes and potatoes, along with some rosemary and thyme. All the juices from the chicken will bring about an even more robust flavor.

Shown here with some sprinkled rosemary on top. Served with parsnip and potatoes mash and grilled asparagus. A side salad with radishes and avocado is in the background.

Ingredients: (Serves 2)

• 2 chicken breasts, bone-in and skin-on

• 1 bunch of radishes, trimmed and halved

• ½ tsp ground cumin

• ½ tsp garlic powder

• ½ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

• 3 tbsp avocado oil

Directions:

• Preheat oven to 425 degrees

• In a small bowl, mix together cumin, garlic powder, paprika, salt, and pepper

• Rub spice mixture all over chicken

• Add chicken to baking dish and scatter radishes all around

• Drizzle avocado oil all over radishes and chicken. Sprinkle radishes with salt and pepper

• Roast for 40 minutes of until internal temperature of chicken is 165 degrees F and juices run clear.

• Allow chicken to rest for 5-10 minutes before serving

Health Benefits of Radishes:

• Radishes are well known for their ability to help protect our liver, as they cleanse the blood of toxins and waste

• They are an excellent source of vitamin C, a powerful antioxidant

• They are rich in fiber, which aids in digestion and keeps you feeling full

• They are a good source of anthocyanins (a flavonoid), which can improve heart health and reduce the risk of heart disease

• Radishes and other cruciferous veggies (like kale, broccoli, and cabbage) have anticancer properties

Sources:

https://draxe.com/radish-nutrition/

https://www.curejoy.com/content/health-benefits-of-radish/

https://www.naturalfoodseries.com/13-benefits-radish/

https://www.nutrition-and-you.com/radish.html

Optional: Sear the chicken in a cast iron skillet and finish in the oven for a crispier skin

Coconut Rice

I love coconut rice!! It doesn’t take any longer to make than regular rice, and it is so cozy, warming, and flavorful. The aromatic scent from cooking coconut rice is tough to beat, and it pairs perfectly with curries and Thai/Asian inspired sauces. The coconut milk is the perfect way to enhance your meal with healthy fats (great for balancing hormones, absorbing certain vitamins, brain health, and helping to regulate blood sugar levels). Here it is paired with roasted salmon and also served with my ginger lime shrimp.

Ingredients (serves 2)

• 1/2 cup uncooked forbidden rice (or brown rice)

• ¾ cup coconut milk

• ½  cup water

• 1 inch piece of ginger, grated

• 2 garlic cloves, crushed

• Pinch of salt

 

Directions:

• In a pot, add rice, coconut milk, water, ginger, garlic, salt - bring to a boil

• Reduce heat to low, cover and simmer until all liquid evaporates, about 40-45 minutes.

• Remove from heat, keep covered for 5-10 more minutes.

• Taste and adjust seasoning, then serve

TIP!!!

Soak your rice overnight (or for 8 hours) with filtered room temperature water and a splash of apple cider vinegar. Rinse and drain before cooking. This process helps remove phytic acid and make grains and beans more digestible. It also releases vitamins in the process, meaning you’re getting even more nutrients. I aim to soak (if I remember) all grains and beans prior to cooking.

For more information, check out this link!

Ginger Lime Shrimp

I love cooking with ginger. Not only does it make your kitchen smell wonderfully aromatic, it adds spice, warmth, and overall great flavor when added to recipes. This shrimp recipe tastes elegant, bright, and fresh, yet it takes about 10-15 minutes to prepare, making it a perfect weeknight meal. I served it over black forbidden coconut rice with my roasted sesame broccoli (from last week’s post). Honestly, it was so delicious. I recommend making this when you need to spice up your regular weeknight meals or when you’re having friends over for dinner, but you don’t have time for a time-consuming dish. I gave my garlic and ginger a rough chop, but mincing will make it look a little more professional (and less rustic). Enjoy!

Ingredients: (serves 2)

• ¾ lb medium sized shrimp, peeled and deveined

• 2 tbsp avocado oil (or butter)

• 1 tbsp toasted sesame oil

• 2 cloves of garlic, minced

• 1 2 inch piece of ginger, peeled and grated

• Juice and zest from 2 limes

• 1 tablespoon tamari (or soy sauce)

• ½  cup of water

Directions:

• Mix together toasted sesame oil, lime juice, lime zest, tamari, and water in a bowl. Set aside.

• Place a large skillet over medium-high heat and add 1 tbsp of avocado oil.

• Add the shrimp to the pan.

• Cook for about 2 minutes a side or until cooked through (be careful not to overcook). Remove shrimp from the pan.

• Reduce heat to medium.

• Add 1 tbsp avocado oil, garlic and ginger. Cook for about 2-3 minutes, until fragrant but not browned. Stir frequently.

• Add water, lime juice, lime zest, sesame oil, and tamari and reduce until sauce has thickened, about 5 minutes, stirring every once in a while.

• Serve shrimp and sauce over soba noodles or coconut rice (see recipe)

Want to grill instead?

If grilling, mix together all ingredients but the shrimp and water. Add shrimp to marinade and let sit for about 30 minutes before grilling. Grill for about 2 minutes a side (or until cooked through).

Health Benefits of Ginger:

• Ginger has been used as a natural remedy for nausea. If dealing with morning sickness, try having ginger tea or making a lemon ginger tonic.

• It has been shown to aid digestion, and it helps to reduce gas and bloating.

• It has antifungal properties and can help fight off yeast infections and athlete’s foot.

• Ginger has many anti-inflammatory properties and has been shown to help with joint pain and arthritis.

• It is antimicrobial and a powerful antioxidant, making it a useful natural remedy when fighting off a cold.

• It has been shown to help alleviate pain from menstrual cramps.

Sources and additional reading:

https://draxe.com/10-medicinal-ginger-health-benefits/

https://www.chinesemedicineliving.com/chinese-medicine/ginger-is-medicine/

http://acupunctureinthepark.com/food-therapy/twelve-things-you-need-to-know-about-ginger/

https://chopra.com/articles/8-incredible-health-benefits-of-ginger

https://www.boost-immune-system-naturally.com/health-benefits-of-ginger.html

Carrot Cake Overnight Oats

This high fiber breakfast is a great option for when you’re on the go! I recommend making two servings at a time so you can have breakfast ready to go for two mornings. These oats taste decadent, but are guilt-free! The combination of high-fiber, complex carbs (oats and carrots) and healthy fats (chia seeds) will keep you feeling full and will keep things moving through your digestive tract.

Shown here with shredded coconut and a pinch of cinnamon

Ingredients: (makes 2 servings)

• 1 cup rolled oats

• 1/4 cup carrots, finely grated

• 1 tablespoon chia seeds

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• 2 teaspoons maple syrup

• 1 cup unsweetened almond milk

Directions:

• Mix all ingredients together.

• Let sit overnight in the fridge and enjoy the next day!

• Try topping with raisins, walnuts, and shredded coconut!

Sesame Ginger Roasted Broccoli

This recipe spotlights broccoli, which is a nutritional powerhouse. While I typically just roast broccoli with some avocado oil, salt, and pepper (which is amazing by the way), this method is still incredibly simple, yet the flavors are bold and complex! You should whip this up if you’re ever pining for Chinese food - it will satisfy your cravings without leaving you feeling gross afterwards.

Pictured here without the sesame seeds (didn’t have them on hand!)

Ingredients:

• 2 large heads of broccoli (or 3 small ones), cut into bite size florets

• 2 Tablespoons avocado oil

• 1 Tablespoon toasted sesame oil

• 1 Tablespoons liquid aminos (or soy sauce)

• 1 2 inch piece of ginger, grated

• 1 Tablespoon sesame seeds (for garnish)

Directions:

• Preheat oven to 425 degrees

• Whisk together avocado oil, sesame oil, liquid aminos, and ginger in a large mixing bowl.

• Add florets and mix all together

• Place on a baking sheet and roast for 20 minutes (or until slightly charred)

• Garnish with sesame seeds and serve

Health Benefits of Broccoli:

• Broccoli has a high fiber content, which helps keep you full and aids in digestion. The fiber, along with some potent phytochemicals, helps rid your body of toxins (helps to remove free radicals).

• It is one of the best sources of chromium (one serving is 53% of your daily value), which helps the body manage blood sugar levels

• It contains 42% of your daily value of folate per serving, which helps with the development of the brain and nervous system

• Broccoli is packed with vitamin K (helps with blood clotting, bone metabolism, and regulating blood calcium levels) and vitamin C (supports immune function)

• Broccoli sprouts are thought to be one of the top cancer-fighting foods!

Sources and additional information:

• https://www.healwithfood.org/health-benefits/broccoli-nutritional.php

• https://askdrnandi.com/health-benefits-broccoli/

• https://www.jenreviews.com/broccoli/

• https://draxe.com/broccoli-sprouts/

Spring Vegetable Pho

I was feeling a little under the weather yesterday, yet I wanted to take advantage of the spring vegetables I had gotten at the Farmer’s Market, which led me to making this soup. Pho, with the ginger and spices is always something I crave when sick. While the greens (asparagus and snap peas) quickly lose their green vibrancy, they certainly don’t lose their flavor. I’ve also made a version of this pho with mushrooms and mushroom broth in the winter, and it’s incredible. Just add sautéed mushrooms at the end in place of the peas and asparagus.

Also, this looks like a lot of ingredients, but I promise this is a simple recipe!

Ingredients (serves 2):

• 2 star anise

• 2 cinnamon sticks

• 1 tsp peppercorns

• 5 whole cloves

• 4 cups veggie (or chicken) broth

• 2 cups water

• 1 yellow onion, quartered

• 3 garlic cloves, smashed but whole

• 1 two inch piece of fresh ginger, quartered

• 2 tablespoons tamari

• Rice noodles for two

• 1 cup snap peas, chopped into 1 inch pieces

• ½ bunch of asparagus, chopped into 1 inch pieces

Topping Ideas:

• Lime wedges

• Jalapeños

• Scallions

• Bean sprouts

• Fresh basil, mint leaves, and/or lime leaves

• Chile sauce

Directions:

• In a medium pot over medium heat, combine the star anise, cinnamon sticks, peppercorns, and cloves and stir until fragrant, about 3 minutes

• Add onion, garlic, ginger, tamari, broth, and water. Bring to a boil, then simmer for 30 minutes. Strain and return the liquid back to the pot.

• Taste and adjust seasonings if needed (add salt, tamari, pepper)

• Add the snap peas and asparagus and simmer until tender, about 5-8 minutes.

• Meanwhile, in a pot of salted boiling water, prepare the noodles according to the package directions. Drain and rinse.

• Split noodles between two bowls. Cover with pho and serve with toppings of your choice.

Not the most beautiful photo (plus I was missing some essential toppings), but it tastes delicious!

Mushroom pho. SO SO flavorful. I highly recommend making this when feeling under the weather.

Other favorite spring pea recipes to check out!

• Thai Pea Soup

• Quinoa Fried Rice

• Pea, Mint, and Goat Cheese Crostini

• Brown Rice Pea Risotto

Spring Pea Spring Salad

This salad is bright, refreshing, and full of seasonal spring veggies. It takes about five minutes to whip up and is perfect as a side salad at dinner or for lunch, with some added quinoa, chicken, or tofu to fill you up!

I love everything about spring: the rolling green hills, the flowers in bloom, the longer days, and the seasonal vegetables and fruits! Yesterday morning, I saw spring peas at almost every stand at the Farmer’s Market and I decided that I should probably pick some up! Spring peas or sugar snap peas are naturally sweet and perfect for snacking on raw, adding to salads or stir frys, featuring in a risotto dish, or made into a spring soup. Plus, these green, vibrant veggies are loaded with health benefits!

Ingredients

• 4 handfuls of salad greens - I used arugula and red leaf lettuce

• 4 large radishes (or 6-8 small ones), sliced thinly into rounds or matchsticks

• 1 ½ cups of snap peas, washed and chopped into ½ inch pieces

• 2 avocados, diced

• ½ cup of loosely packed mint leaves, chopped

For the dressing:

• 1 tsp dijon mustard

• Juice from 1 lemon

• 3 tablespoons olive oil

• Pinch of salt and pepper

Tip: When almost finished with your jar of dijon mustard, make dressing in jar and shake well

Directions:

• Make dressing by combining all ingredients and mixing well (with a whisk or by shaking in a jar). Adjust seasoning as needed. Add a tsp of water if you desire a looser consistency.

• Assemble salad in a large bowl, add dressing and toss

Health Benefits of Snap Peas:

• They are high in vitamin C, which boosts our immune systems

• They are high in dietary fiber, which helps control cholesterol and blood-glucose levels, while aiding in digestion and helping to keep you feeling full

• They are a great source of vitamins A (boost eyesight) and K (boosts bone cell growth)

• One cup contains 18 percent of the daily recommended intake of dietary iron

Sources and additional reading:

• https://healthyeating.sfgate.com/sugar-snap-peas-good-1620.html

• https://www.chatelaine.com/health/diet/five-reasons-why-snap-peas-are-a-perfect-healthy-snack/

• https://www.nutrition-and-you.com/snap-peas.html
  
  

Homemade Hummus 3 Ways

Chickpeas are this week’s “Ingredient of the Week.” Chickpeas are something I always have on hand in my pantry because they are so versatile and they are an inexpensive protein source that can make any meal more filling. I am excited to share a few make-your-own hummus recipes with you this week! Hummus is an obvious way to use chickpeas, but I also recommend adding them to soups, stews, and salads to bulk them up and for extra protein!

The hummus recipes I am sharing are: carrot hummus, avocado hummus, and lemon basil hummus. Making your own hummus takes so little time, and I love that you can be sure to avoid additives, like potassium sorbate and citric acid (for preserving freshness) and have the opportunity to get creative with spices and flavor. Hummus is one of my absolute favorite snack foods because it’s deeply satisfying, filling, and guilt-free. Have fun experimenting with your own hummus recipes at home!

You might notice that my recipes do not contain tahini (sesame seed paste), which is traditionally found in all hummus recipes. I forgot to pick some up at the store before recipe testing and so I tried making them without it. Honestly, I didn't miss the tahini flavor at all and now think my hummus recipes for myself might always be tahini-free. Don’t get me wrong, I really enjoy tahini, and I oftentimes mix it with lemon juice, olive oil, and sea salt for a delicious dressing, but I personally am loving these hummus flavors without it. However, feel free to add it to yours! I recommend adding 1 tbsp of tahini to any of these hummus recipes.

Carrot Hummus

This hummus is seriously addicting. The natural sugars in carrots make this hummus slightly sweet, yet you still get the spicy, bold flavor from the cumin. Try experimenting with other spices like paprika, cayenne, coriander, and garlic.

Ingredients

• 1 can chickpeas, rinsed and drained

• 2 large carrots, peeled and roughly chopped

• ¼ cup of olive oil (plus more if needed)

• 1 tsp cumin

• Salt and pepper to taste

Directions

• Boil carrots in salted water until they are pierced easily with a fork (about 10 min)

• Combine all ingredients in a blender or food processor until thoroughly combined

• Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning

• Serve with a drizzle of olive oil and sea salt

Avocado Hummus

This recipe was inspired by the avocado hummus from Farm Shop restaurant in Larkspur, CA. I love how smooth and creamy it is. I top it with a drizzle of olive oil, sea salt, and pine nuts or pistachios, depending on what I have on hand!

Ingredients

• 1 can chickpeas, rinsed and drained

• 1 avocado, skin and pit removed

• Juice from 1 lemon

• ¼ cup of olive oil (plus more if needed)

• Salt and pepper to taste
  

Directions:

• Combine all ingredients in a blender or food processor until thoroughly combined

• Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning

Lemon Basil Hummus

Whole Foods has a lemon hummus that I am obsessed with. Then I thought, why not add some extra flavor like basil and see what happens? Well, I have to say, it turned out great. The lemon and basil flavors add brightness and freshness to this dip, and it’s now going to be a new go-to for me!

Ingredients

• 1 can chickpeas, rinsed and drained

• Juice from 2 lemons

• Zest from 1 lemon

• 1 cup of loosely packed basil leaves

• 3 tbsp of olive oil (plus more if needed)

• Salt and pepper to taste

Directions

• Combine all ingredients in a blender or food processor until thoroughly combined

• Add more liquid (olive oil, water, lemon juice) as needed and taste for seasoning

Health benefits of chickpeas:

• Chickpeas are high in both protein and fiber, which helps make you feel full and satiated. This can help curb food cravings and limit unhealthy snacking.

• The high fiber content helps with digestion and balancing of PH levels in our guts.

• These beans are a slow releasing starchy carbohydrate, which helps control blood sugar levels.

• They are rich in folate, which is important for helping the body to create new cells and for the healthy development of a baby

• They are a great source of iron, phosphorus, magnesium, copper, and zinc, which are all important for bone health.

Sources and Additional Information

https://draxe.com/chickpeas-nutrition/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58

http://www.healthfitnessrevolution.com/top-10-health-benefits-chickpeas-garbanzo-beans/

https://www.organicfacts.net/health-benefits/other/chickpeas.html

Lemon and Fennel Roast Chicken Thighs

I am on a total fennel kick right now. When raw, it takes on a licorice, anise flavor, which for me, took some getting used to. Now I definitely enjoy it, and I’ll add thin slices of it to salads for an extra crunch, but I especially love roasting it because it takes on a sweet and satisfying flavor.

This roast chicken is the perfect dish to serve when you have people coming over. It takes just a few minutes to prep, and the flavor combination feels sophisticated and bright. The fennel softens and takes on a more delicate flavor, and the chicken stays nice and juicy, which is always a crowd pleaser. Try it over quinoa so you can take advantage of all the juices or with a side of roasted starchy, root vegetables. Enjoy!

Ingredients (serves 4)

• 8 bone-in, skin-on chicken thighs

• 2 medium bulbs of fennel, keep some of the fronds (set aside)

• 2 lemons

• 6 cloves of garlic, smashed and peeled

• ¼ cup of avocado oil (or olive oil)

• 4 sprigs of rosemary, finely chopped

• ½ cup chicken broth (or white wine)

• Salt and pepper to taste

Directions:

• Take chicken out about an hour before cooking

• Pat chicken dry with a paper towel, and season with salt and pepper (this helps the skin crisp up)

• Preheat oven to 400 degrees

• Slice the fennel bulbs into thin rounds and place on the bottom of the baking dish

• Slice one lemon into thin rounds and place on the bottom of the baking dish

• Place chicken on top of fennel and lemon slices

• In a small bowl, add the zest and juice from the remaining lemon. Mix with oil, rosemary, and garlic cloves. Pour mixture over the chicken

• Chop fennel fronds and add to the pan, in between chicken thighs

• Pour in chicken broth

• Bake for 40 minutes or until chicken is cooked through

Salmon with Miso Sauce

I always love ordering miso glazed salmon at restaurants and I’m consistently blown away by its depth of flavor. Like I mentioned before, cooking with miso seemed too foreign and overwhelming for me, but after reading all about how beneficial it is to introduce miso into our diets, I decided it was time to start cooking with it at home. Of course the first thing I wanted to make was salmon with miso, and ever since, it has been a favorite (quick and easy) weeknight dinner for me! I hope you love it as much as I do. P.S. the sauce is great not only for salmon, but to top other fish with or even simply as a dip for your crudite platter.

Served here with sweet potatoes, Swiss chard with zucchini and toasted almonds, and garnished with dill. It’s not my most beautiful and photographable dish, but it is delicious!

I was always super intimidated by this ingredient. I have no idea why, but it just sounded complicated. Really, it’s just another ingredient you can pick up from the store, and it will wow you with its delicious, umami flavor. Let’s not forget to mention its many powerful health benefits (which I will mention below). Miso is a paste made from fermented soybeans and has been an integral part of the Japanese diet for thousands of years. There are a few variations (red, white, yellow…), but my favorite is the white miso.

Ingredients: (serves 4)

• 20-24 ounces of salmon

• 1 tbsp avocado oil

• Salt and pepper to taste

For the miso sauce:

• 2 tbsp white miso

• 1 tbsp rice vinegar

• 1 tbsp olive oil

• 1 tsp grated ginger

• 2 tbsp water

Directions:

• Preheat grill to about 400 degrees

• Season the salmon with salt, pepper, and avocado oil

• Brush grill grates with a bit of avocado oil (to prevent skin from sticking)

• Cook salmon, skin side down, for 10 minutes (or until desired doneness)

• Top with miso sauce and enjoy

* OR cook the salmon (bake or pan sear) to your preference, then top with miso sauce

Health Benefits of Miso

• Since miso is a fermented food, it restores beneficial bacteria (probiotics) in the intestines. This helps us better assimilate nutrients and aids in overall digestion.

• Miso contains antioxidant properties that reduce inflammation from free radicals and improve our immune systems.

• One antioxidant is the isoflavon Genistein, which has been shown to prevent cancers from growing and spreading.

• Miso is great source of iron, zinc, calcium, potassium, B vitamins (including B12)

• Miso is a complete protein (contains all essential amino acids)

Sources and Additional Reading:

https://www.care2.com/greenliving/10-benefits-and-uses-for-miso.html

https://www.onegreenplanet.org/natural-health/health-reason-miso-diet/

https://www.mindbodygreen.com/0-5563/3-Secret-Healing-Benefits-of-Miso.html

Parsnip and Cauliflower Mash

This recipe is so simple and delicious. I love it so much, in fact, I have made it 3 times in the past two weeks! It’s perfect when serving a juicy chicken or steak as a hearty, but guilt-free side.

I love parsnips and I only really “discovered” them a few years ago. I used to see them at the supermarket and think they were just ugly, white carrots. Little did I know that this root vegetable would soon become a staple in my kitchen during the winter months due to its sweet and almost nutty flavor, and of course the fact that they contain a wealth of nutrients.

Ingredients:

• 4 cups chicken broth

• 2 cups water

• 5 medium parsnips

• 1 medium head cauliflower

• 2 tablespoons extra-virgin olive oil, more for drizzling

• ½ tsp salt

• 1 heaping teaspoon minced rosemary

• Freshly ground black pepper, to taste

Directions:

• Peel and chop parsnips into 1 inch chunks

• Chop cauliflower into florets

• Bring a large pot of chicken broth and water to a boil

• Add parsnips and cauliflower and boil for 10-12 minutes or until soft when poked with a fork

• Strain the parsnips and cauliflower, saving 1 cup of the cooking liquid

• Use an immersion blender or regular blender to mash the parsnips and cauliflower, adding in some of the cooking liquid to facilitate the blending

• Add in olive oil, salt, pepper, and rosemary and mix together

Health benefits of Parsnips:

• Parsnips are rich in potassium, zinc, magnesium, phosphorus, manganese, and iron.

• They are a great source of folate, which is important especially for women who are pregnant (for the healthy development of child). Folate also promotes the growth of red blood cells and can prevent neurodegenerative diseases.

• The high levels of potassium in parsnips boosts brain health and in help lower blood pressure

• They have high amounts of soluble fiber, which aids in digestion and the balancing of blood sugar levels

• They are high in Vitamin C, which helps boost eye health.

Sources and additional reading:

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

• https://www.organicfacts.net/health-benefits/vegetable/parsnips.html

Healthy Banana "Ice Cream"

This recipe literally takes two minutes to whip up. It’s a guilt-free and decadent dessert. For best results, enjoy immediately! I personally like to top mine with a drizzle of honey and a pinch of sea salt. Whenever I have bananas that are starting to lose their vibrancy, I peel them and throw them in the freezer. Then I can add them to smoothies or quickly whip up this delicious dessert when I’m craving something sweet after dinner.

Ingredients:

• 2 slightly overripe bananas (frozen)

• ½ cup of unsweetened almond milk

• ½ tsp cinnamon

• ½ tsp vanilla

Directions:

• Blend until smooth

• Top with your favorite toppings (honey, sea salt, maple syrup, chocolate chips, coconut flakes…)

• Enjoy!

Health Benefits of Bananas:

• They have high amounts of potassium, which is beneficial for circulatory health, lowering blood pressure, and preventing muscle cramps. Potassium also helps improve cardiovascular and kidney functioning.

• They can be an energy booster because their carbohydrate content becomes quick-releasing sugars that your body instantly uses.

• They can help enhance your mood! Bananas contain tryptophan, an amino acid, which produces serotonin, one of our main “happy hormones.”

• Greener, unripened bananas are an excellent source of prebiotics. We hear a lot about probiotics (healthy gut bacteria), but we also need prebiotics, also known as resistant starch, to feed the good bacteria!

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Sources and additional reading:

• http://www.compassnutrition.com/healthy-regards/2017/4/3/true-or-false-bananas-have-too-much-sugar

• https://draxe.com/banana-nutrition/

• https://wellnessmama.com/17005/resistant-starch-gut-superfood/

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

Lemony Grilled Chicken

Paired with sautéed Swiss chard, roasted potatoes and onions, and my Lemony Basil Pesto

This chicken recipe requires a simple marinade and then you can choose to grill, pan sear, or roast. I personally love the char that comes from grilling it, which helps seal in the moisture and adds great flavor. I personally love pairing this chicken with my Lemony Basil Pesto for a bright and bold taste!

I love cooking with lemon because the flavor-enhancing citrus fruit is also a nutritional powerhouse! Just remember, when zesting lemons or putting lemon slices into water, use organic lemons! You don’t want the pesticides and chemicals interfering with the health benefits.

Ingredients:

• 2 pounds chicken breasts (I prefer skin on for added flavor)

• 1/3 cup olive oil

• Juice of 2 lemons

• Zest of 2 lemons

• 4 cloves garlic, minced

• 1/4 cup chopped fresh basil (loosely packed)

• Salt and fresh ground pepper, to taste

Directions:

• Preheat grill

• In a large ziploc bag, combine olive oil, lemon zest, lemon juice, garlic, and basil.

• Salt and pepper both sides of chicken and then add to ziploc bag. Shake it up so the marinade covers chicken.

• Marinate for about 4 hours or overnight.

• Place marinated chicken on the hot grill for about 6 minutes a side (timing depends on thickness of chicken breasts) or until a meat thermometer reads 165 degrees Fahrenheit.

• Remove chicken from grill; cover and let rest for 5 minutes before cutting.

• Serve with lemony basil pesto and garnish with fresh lemons

Health Benefits of Lemons:

• Lemons are acidic, but once ingested, they are alkalizing and help to restore balance to the body’s pH.

• They are rich in vitamin C and flavonoids (antioxidants), which boost your immune system

• Lemons help detoxify your liver and flush out toxins

• Lemons help with digestion and the regulation of bowel movements

• They have anti-aging agents, helping our skin to look and feel younger

• They help our bodies to absorb the iron in foods, which many of us (especially vegetarians) are deficient in

Sources and Extra Reading:

https://www.edisoninst.com/15-benefits-of-drinking-lemon-water-in-morning-empty-stomach/

https://draxe.com/lemon-nutrition/

https://www.getthenewlife.com/blog/lemons-are-truly-a-superfood/

https://www.mindbodygreen.com/0-4769/Why-You-Should-Drink-Warm-Water-Lemon.html

https://www.zliving.com/beauty/anti-aging/lemon-anti-aging-friend-8565/

Crispy Turmeric Chickpeas

Tumeric has gotten a lot of press and hype over the past year or so, and there’s reason for it! While it is typically used in Indian cuisine, it can be incorporated into your everyday cooking in order to reap the many benefits it has to offer. Here is my recipe for crispy turmeric chickpeas. They are quick to cook up, and are perfect for snacking or for topping soups and salads with!

Ingredients:

• 1 15-ounce can of chickpeas

• 2 tbsp olive oil

• ½ tsp turmeric

• ½ tsp curry powder

• ½ tsp salt

• ½ tsp black pepper

Directions:

1. Preheat oven to 400 degrees.

2. Drain chickpeas, wash and dry thoroughly. Remove any skin that comes off.

3. In a bowl, mix together the olive oil and spices.

4. Add chickpeas to the mixture and toss to combine.

5. Place coated chickpeas on a baking tray and bake for about 25- 30 minutes

6. Remove from oven, sprinkle with some sea salt, and set aside to cool so they become crispy.

NOTE: This recipe can easily be doubled or tripled! You can store them in an airtight container for up to two days.

Health Benefits of Turmeric:

• The active ingredient in turmeric is curcumin, which is a powerful anti-inflammatory agent. Most western diets are comprised of heavily processed foods which can lead to chronic inflammation. Turmeric helps combat this!

• The anti-inflammatory curcumin can also help with relieving symptoms from joint pain and

• It supports healthy cholesterol levels

• It has anticancer effects, killing existing cancer cells and reducing the growth of new ones

• It may slow and prevent blood clots
  

For more information about the health benefits of turmeric, check out these sites:

• https://draxe.com/turmeric-curcumin-benefits/

• https://foodbabe.com/13-proven-health-benefits-of-turmeric/

Mustardy Kale Salad

This kale dish is inspired by my amazing salad I had at the Jimtown Store in Healdsburg this past weekend and also by the Ottolenghi recipe in his new cookbook, “Simple.” This is great served as a side topped with goat cheese or feta (for those eating dairy). You can also top this avocado and quinoa for a great #meatlessmonday main course!

Kale has become quite the trendy veggie over the last few years. There’s a reason for it! It’s packed with nutrients and it’s a super versatile ingredient to cook with. Some people can have a hard time digesting raw kale (like me!) so think about cooking it or massaging it to break down the tough fibers. Yes, massaging kale really is a thing - and it truly helps make it tastier and easier to consume and enjoy!

Health Benefits of Kale:

• Kale has even more iron than beef (per calorie)! Iron helps form enzymes, cellular growth, and liver function among other things

• Kale has more calcium than milk (per calorie)! Calcium is important for bone health and helping blood vessels move throughout the body.

• It’s great for digestion with its high amount of fiber, plus the stems are full of prebiotics (they feed our probiotics), which promotes good gut health

• It is an anti-inflammatory food with about a high amount of omega 3s

Ingredients (Serves 4 as a side)

• 1 bunch of kale (about 10 stems)

• 3 tbsp olive oil

• 1 tbsp sherry vinegar (or another vinegar of your choice)

• 2 tsp whole grain mustard

• Juice from 1/4 of a lemon

• Salt and pepper to taste

• ¼ cup toasted pumkin seeds

• Sprinkling of dried tart cherries (or cranberries)

Directions:

• Wash and dry kale. Remove kale from stems (save them for sautéing) and chop the leaves roughly.

• Add all ingredients (but pumpkin seeds and cherries) to a bowl with the kale leaves and massage with your hands for about a minute or until kale softens

• Let the kale salad rest for about 20 min before serving.

• Add pumpkin seeds and cherries and serve

• Option: Add cooked quinoa, avocado, and goat cheese for a substantial entree

For more information about the benefits of kale, check out these websites:

• https://draxe.com/health-benefits-of-kale/

• https://www.mindbodygreen.com/0-4408/Eating-Kale-Top-10-Health-Benefits.html

Lentils with Spiced Carrots and Cauliflower

This is a super easy weeknight meal that is packed with flavor! It is perfect for vegetarians and meat eaters too. I always make extra so I can add this to salads for leftover lunches.

I love cooking with lentils because they’re highly nutritious and an excellent source of plant-based protein. They are super versatile and they add great texture and flavor to any meal. There are several different varieties, but they are all similar in their nutritional components. I prefer soaking lentils before cooking with them to increase their digestibility and to remove the lectins (which can cause inflammation and leaky gut). There will be more about the importance of soaking grains and seeds in a future post, but for now let’s focus on lentils!

Health benefits of lentils:

• They are a great source of protein and iron, making them a great vegetarian option

• They are high in folate and magnesium, which are essential for heart health

• They are high in manganese, B vitamins, zinc, and potassium

• They have high amounts of fiber, which is important for stable blood sugar levels and for healthy digestion

• They are high in polyphenols, which have important antioxidant and anti-inflammatory properties

Ingredients:

• 1 cup dried green lentils

• 2 cups chicken or veggie broth

• 1 bay leaf

• 1 head cauliflower, cut into florets

• 4 carrots, chopped into ¼ in. pieces

• 1 can chickpeas rinsed and drained

• 1/2 teaspoon ground cumin

• 1/4 teaspoon freshly ground black pepper

• ½ tsp salt

• 1/4 teaspoon turmeric

• 2 tbsp olive oil + more for finishing

• Feta to garnish

Directions:

• Preheat 425 degrees

• Rinse lentils thoroughly, and place in a medium pot with broth and bay leaf.

• Bring to a boil and reduce to a simmer. Simmer for 25 minutes (covered) or until just tender.

• Remove the pot from the heat, and keep covered for another 10 minutes.

• While lentils are cooking, mix cauliflower and carrots with cumin, turmeric, salt, pepper, and olive oil. Arrange on baking sheet and roast for 25-30 minutes.

• Mix lentils with cauliflower, carrots, and chickpeas- drizzle with good olive oil and top with feta crumbles.

Cauliflower and carrots roasted with spices

The finished product with a garnish of arugula

Spinach, Avocado, Almond Butter Smoothie

Try this smoothie to start your day! It incorporates greens, healthy fats, and protein, which will keep you satiated and full. I usually pair this with some scrambled or fried eggs because I personally like something warm to start my day. However, this smoothie on its own is plenty filling, it’s a huge nutritional boost, AND it take 5 minutes or less to make!

A note about the healthy fats (avocado and almond butter) used in this recipe:

We need fat for vitamin and mineral absorption and to protect our organs. High-quality fats can steady our metabolism, help keep our hormone levels balanced, and nourish our skin, hair, and nails. They also support cell growth and brain function!

Ingredients: (Makes 1 serving)

• 2 cups (or one large handful) fresh spinach leaves

• ½ avocado

• 1 tbsp almond butter

• ¾ cup unsweetened almond milk

• 1 scoop high-quality protein powder (I use Vital Proteins Collagen Peptides)

• Handful of ice

• (optional: 1/2 a banana for added sweetness)

Directions: 

• Blend ingredients until smooth. Sip and enjoy!

Notes: Feel free to substitute other ingredients, like coconut milk and/or cashew butter. Make it your own!