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

Dijon and Red Wine Vinegar Potato Salad

We get farm fresh potatoes (the small red or yellow ones) fairly regularly in our weekly CSA farm box delivery, and we almost always roast them with garlic, rosemary, and olive oil or alongside a roast chicken. Don’t get me wrong, the potatoes are delicious that way, but I was starting to get bored of preparing them the same old way. So when they showed up in last week’s farm box, I decided to channel some memorable potato dishes I’ve had at restaurants and I decided to try to recreate a mustardy warm potato salad that I had recently at a French bistro here in San Francisco. The potatoes can stand up to the acidic and robust flavors of the mustard vinaigrette and act as the perfect side dish for some grilled steak or perhaps crispy roasted duck.

Ingredients:

• 2 pounds baby potatoes, rinsed and scrubbed

• 5 oz pancetta, cubed

• 2 ½ tbsp dijon mustard

• 2 cloves garlic, minced

• ¼ tsp sea salt

• ¼ tsp pepper

• ¼ cup red wine vinegar

• ¼ cup  good olive oil 

• ¼ cup fresh chopped dill

• ¼ cup fresh chopped parsley

• ⅓  cup diced green onion

• Juice from 1 lemon

Directions:

• Cook the pancetta in a pan over medium heat. Stir until crispy, about 8 minutes. Remove from pan and let drain and cool on paper towels. 

• Bring a large pot of heavily salted water to a boil. While water is heating, slice potatoes into halves or quarters (depending on your size preference)

• Once boiling, add potatoes to the pot and bring heat to medium/high. Cook for 10-15 minutes or until potatoes are cooked and easily pierced with a fork.

• Drain the potatoes and rinse with cool water.

• In a large serving bowl, add dijon mustard, garlic, salt, pepper, red wine vinegar, lemon juice, olive oil, dill, parsley, and green onion. Whisk to combine. Add potatoes and pancetta. Toss to combine.

• Serve warm (immediately) or make ahead and allow flavors to meld. Allow potato salad to come to room temperature before serving. 

Health Benefits of Potatoes

• They are a great source of potassium, vitamin C, and B6

• Potatoes contain resistant starch, which has shown to improve blood sugar levels. This starch also feeds the good gut bacteria in our large intestines, which improves digestion.

• Make sure to eat the skin because that’s where many of the valuable nutrients are stored

• Potatoes are a good source of phytonutrients and antioxidants, but look for colored ones (like purple) because they have higher amounts!

• They are low in calories and are very filling! 

Sources and additional reading:

• https://www.healthline.com/nutrition/benefits-of-potatoes#section4

• https://www.washingtonpost.com/national/health-science/potatoes-are-actually-a-healthy-food--without-butter-and-other-fixings/2018/11/09/3156fd76-d96d-11e8-a10f-b51546b10756_story.html?noredirect=on

• https://www.livescience.com/45838-potato-nutrition.html

Healthy Blueberry Smoothie

This summer, I was really into smoothies. I was starting to get sick of my green smoothies so decided to try out some new flavors. This one is loaded with nutrient-rich ingredients, like blueberries, cauliflower, and flax seed and I assure you, it is delicious and satisfying! Plus, there’s protein from the almond butter and healthy fats from the avocado and flax to keep you full and satiated. Enjoy!

Ingredients:

(serves 1- 2)

• 1 cup frozen organic cauliflower

• 1 cup frozen organic blueberries

• 1/2 avocado

• 1/2 banana

• 1 tbsp flax seeds

• 1 tbsp almond butter

• 1/2 tsp cinnamon

• 1 cup almond milk

Directions:

• Add all ingredients to a blender and blend until smooth

Grilled Carrots with Lemon and Mint

This dish is sweet, smokey, and refreshing - a very interesting flavor combination that somehow works really well! When carrots are cooked, they release natural sugars, which we all know is delicious. To contrast the heat and sweetness of the cooked carrots, the acidity from the vinegar and lemon juice and the cooling properties from the mint create an absolutely sensational taste. This dish pairs perfectly with grilled lamb or fish and a simple herbed quinoa or farro side. Enjoy!

Ingredients:

(serves 4)

• 12 medium sized carrots, sliced in half lengthwise (or 8 large carrots, quartered)

• ½ cup fresh mint leaves

• 2 lemons, halved

• 3 tbsp olive oil

• 2 tbsp avocado oil (or another high heat oil)

• 1 tbsp red wine vinegar

• 1 tsp smoked paprika

• 1 tsp cumin

• Salt and pepper to taste

Directions:

• Heat the grill

• Coat carrots in avocado oil, salt and pepper

• Grill carrots for about 15 minutes (or until slightly charred and cooked through), turning every so often. 

• Grill lemon halves, flesh side down, for about 3-4 minutes (or until heated through)

• While carrots are grilling, combine olive oil, red wine vinegar, smoked paprika, cumin, salt and pepper. Whisk. 

• Remove carrots from the grill and arrange in a serving bowl or on a platter. While they cool, roughly chop the mint leaves.

• Squeeze juice from the grilled lemons all over the carrots and then toss with paprika and cumin dressing. Garnish with fresh mint leaves, a pinch of Maldon sea salt, and serve.

Optional: Add crumbled feta to this dish.

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 

Watermelon and Arugula Salad with Feta, Toasted Almonds, and Prosciutto

It’s still summer for a few more weeks and I plan to enjoy every minute of it with fresh, summery ingredients! Watermelon is one of my favorite summer foods - it is so juicy, thirst-quenching, and just the right amount of sweet! In my opinion, there is no better summer dessert than cooled freshly cut watermelon slices. This salad is another one of my all-time favorite watermelon recipes. It makes for a delicious and quick summer lunch, or serve it as a starter at a summer BBQ or dinner. The flavor contrast between the peppery arugula, the sweetness from the watermelon and almonds, and the salty feta and prosciutto makes for a party for your taste buds :)

Ingredients

(serves 4-6)

• 5-6 ounces arugula

• 2 cups of watermelon cut into 1 inch cubes

• ⅓ cup of crumbled feta cheese

• 3 tablespoons almonds, toasted and coarsely chopped

• ½ cup loosely packed mint leaves, roughly chopped

• 3 ounces thinly sliced prosciutto

For the dressing:

• ¼ cup extra-virgin olive oil

• 2 tablespoons red wine vinegar

• Juice from ½ a lemon

• Salt and pepper to taste

Directions:

• Assemble salad ingredients in a large bowl.

• Whisk together dressing ingredients. Add to salad, toss, and serve.

Note: Another tasty alternative to making the dressing is just simply drizzling some olive oil and a balsamic glaze on top, with some Maldon sea salt.

Health Benefits of Watermelon

• It is low in natural sugars and calories, but rich in minerals and vitamins

• 1 cup of watermelon contains 21% of your daily value of Vitamin C, which boosts your immune system and is a powerful antioxidant

• The majority of this fruit is made up of water (about 90%), which helps your body stay hydrated and helps it in the detoxification process

• Watermelon contains nitric acid, which can enhance blood flow and oxygen absorption, enhancing your athletic performance

• Watermelon, like tomatoes, is high in the antioxidant lycopene, which benefits heart health by improving blood lipid levels and reducing overall inflammation
  

Sources and Additional Reading

• https://www.wellandgood.com/good-food/health-benefits-of-watermelon/

• https://www.runnersworld.com/nutrition-weight-loss/a28593688/watermelon-nutrition/

• https://draxe.com/nutrition/fruit/benefits-of-watermelon/

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/

Roasted Sweet Potatoes with Pickled Onions, Goat Cheese, and Toasted Walnuts

This recipe is bursting with flavor and texture. I love how the goat cheese melts ever so slightly onto the warmed sweet potatoes and how the pickled onions and cilantro dressing add a burst of vibrancy. Finally, the toasted walnuts add some crunch and earthiness. This is an excellent fresh side dish to pair with grilled meats and a simple green salad for a well-rounded and simple meal. 

Ingredients

(serves 4 as a side)

• 2 large sweet potatoes, chopped into ½ inch cubes 

• ½ cup raw walnuts (or pistachios)

• 1 red onion, pickled (follow recipe below)

• ½ cup of crumbled goat cheese

• 2 tbsp avocado oil (or olive oil)

• Salt and pepper to taste

For the Dressing:

Featured as a side dish as part of this summer meal.

• Juice from 1 lemon

• ½  cup of parsley leaves, chopped

• 1 clove of garlic, smashed

• ¼ cup olive oil

• 2 tbsp red wine vinegar

• Salt and pepper to taste

Directions

• Make pickled onions at least 1 hour in advance, but can be prepared days ahead. Use this recipe from Bon Appetit.

• Preheat oven 400 degrees F.

• Roast sweet potatoes on a large sheet pan (with avocado oil, salt, and pepper) for 45 minutes or until golden brown, tossing once at the mid-way point

• While sweet potatoes roast, place walnuts in a small baking dish and roast in the oven at 400 degrees for about 8 minutes or until toasted and fragrant. Let cool.

• While sweet potatoes are cooking, make the dressing by whisking together all dressing ingredients in a small bowl. Set aside to let flavors meld. 

• When sweet potatoes are cooked, let cool slightly, then place in serving bowl

• Toss with pickled red onions and parsley dressing (remove garlic piece).

• Top with goat cheese and toasted walnuts and serve

Grilled Onions with Balsamic, Goat cheese, and Parsley

I love this side dish! When onions are cooked, they release their sugars, resulting in a slightly sweet and nutty flavor. On the grill, they take on a somewhat smokey profile from the char -- mmm so good! Since there is so much flavor coming from the onions, this recipe only calls for a small handful of ingredients that enhance the overall dish. Try pairing this with grilled red meats for a hearty summer dinner. 

Ingredients

(serves 4-6 as a side)

Served here with grilled lamb shoulder (over sautéed rainbow chard) and with my sweet potato, goat cheese and pickled onion side…. a delicious summer dinner!

• 2 medium sized red onions, sliced into ½  inch rounds (about 4-5 slices per onion)

• ¼ cup goat cheese, crumbled

• ¼ cup of chopped parsley

• 2 tbsp avocado oil

• 2 tbsp high quality balsamic vinegar (like Napa Valley Naturals)

• Salt and pepper to taste

Directions 

• Preheat the grill

• Season sliced onion rounds with avocado oil (great for cooking at high temps) and salt and pepper

• Grill for 6 minutes per side

• Once off the grill, drizzle 2 tbsp of balsamic vinegar

• Top with goat cheese crumbles and parsley. Serve.

Alternatively, you can sauté onions and caramelize in a sauté pan instead of grilling

Onions were this week’s “Ingredient of the Week.” Read on to learn about the health benefits they have to offer!

• They contain high amounts of quercetin, which is a powerful antioxidant with anti-inflammatory properties. It is also an antihistamine phytonutrient that can reduce the effects of histamine on the immune system.

• They are a rich source of sulfur, which helps to improve our detoxification process by removing  toxins and heavy metals.

• They help boost our immune system function with their high levels of vitamin C and antioxidants.

• They are great for boosting heart health because they lower the risk of blood clot formation. Plus, they can protect against “bad” LDL cholesterol by reducing harmful free radicals within blood vessels

• Another plus - they are a regular on the clean 15 list - so no need to buy organic if you’re on a budget or can’t find an organic option!

Sources and Additional Reading

https://www.onions-usa.org/all-about-onions/onion-health-research

https://draxe.com/nutrition/vegetables/onion-nutrition/

https://www.theharvestkitchen.com/health-benefits-of-eating-onions/

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

Farro (or buckwheat) Salad with Arugula, Mint, Cherry Tomatoes, and Feta

This is a classic summer dish that highlights ripe, sweet cherry tomatoes. In my opinion, the combination of tomatoes, feta, and mint can’t be beat, especially when using ripe and juicy tomatoes!

It’s perfect as a vegetarian main course, with the protein-rich grains, or as a side dish that you can quickly whip up and serve with some grilled meats for a super simple and easy summer dinner. Buckwheat is a great option for making this dish gluten-free, but if you tolerate gluten, I love the nuttiness and texture of farro!

Ingredients:

• 1 cup of buckwheat groats (for gluten-free) or farro

• 2 tbsp lemon juice

• 3 tbsp apple cider vinegar

• ¼ cup of extra virgin olive oil

• 1 pint or ½ pound of cherry tomatoes, halved

• 3 cups of arugula

• ½ cup of crumbled feta

• ¼ cup of chopped mint leaves

• 1 tsp salt

• ½ tsp pepper

Directions:

• Prepare buckwheat groats or farro according to package directions. Allow the grains to cool after cooking.

• While grains are cooking, combine lemon juice, apple cider vinegar, olive oil, salt and pepper in a bowl.

• Add the buckwheat or farro to the vinaigrette and combine. Taste and adjust seasonings if needed.

• Add arugula, tomatoes, mint. Toss to combine.

• Add crumbled feta on top and lightly toss before serving. 

Health Benefits of Tomatoes:

• Tomatoes are one of the best sources of lycopene, a carotenoid and phytonutrient that gives a tomato a deep red color. Generally, the riper (and redder) a tomato, the more lycopene it has. Studies have shown that lycopene can be effective in cancer prevention, and in lowering your blood pressure, cholesterol, and oxidative stress levels

• Tomatoes are known for their antioxidants (zeta-carotene, phytoene and phytofluene) that have anti-inflammatory properties

• They are an excellent source of vitamin C, which boosts immunity and elasticity in our skin

• They are great sources of beta-carotene and alpha-carotene, which the body converts into vitamin A (promotes healthy vision, skin, and hair)

Sources and Additional Reading:

• https://universityhealthnews.com/daily/nutrition/health-benefits-tomatoes/

• https://www.healthline.com/nutrition/foods/tomatoes#side-effects

• https://draxe.com/tomato-nutrition/

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/

Green Bean and Tomato Summer Salad

We got some delicious green beans in our CSA farm box this week, and I also picked some up at our local farmers market. They are so delicious right now, and clearly very much in season. This simple recipe does not take long to whip up and packs in great flavor (with a tangy lemon and tarragon vinaigrette). It’s the perfect side for a warm summer night because it can be made ahead and served cool or at room temp. Last night, we enjoyed this dish alongside some grilled salmon, and it was perfection.

Ingredients

(Serves 4 as a side)

• 1 lb green beans, with the ends trimmed

• 2 cups chopped tomatoes (about 1 in)

• ⅓ cup pistachios (or hazelnuts), toasted and roughly chopped

For the dressing:

• 2 tsp dijon

• 1 tbsp tarragon (dill or basil would be great here too)

• ¼ cup olive oil

• Juice from ½ a lemon (about 2 tbsp)

• Salt and pepper to taste

Directions:

Served here with grilled summer squash and salmon (with lemon, dijon, tarragon). Delish!

• Bring a large pot of water to a boil. Season with salt. Add green beans a boil for about 2-4 minutes. They should still have a little bite to them.

• Drain the beans and transfer to a bowl of ice water to stop the cooking.

• While cooling, prepare the dressing by whisking dijon, tarragon, olive oil, lemon juice, salt and pepper until combined.

• Dry the beans and chop into 2 in. long pieces

• Chop your tomatoes. I like to use a variety (like cherry and heirloom) for flavor and color.

• Assemble tomatoes and beans in a serving bowl. Pour about half of the dressing on top. Toss and taste. Use more dressing if needed.

• Top with toasted pistachios (or hazelnuts) and serve.

• Optional: Top with feta or goat cheese for some extra tang!

Health benefits of green beans.

• They have high levels of antioxidants, which helps fight free radicals in the body (a culprit of many diseases)

• One serving of green beans contains a quarter of your recommended daily intake of vitamin C, which helps fight infection and in the production of collagen

• They are a great source of vitamin K, which is essential for bone health

• They are a great source of plant protein, essential for muscular health, cell development, and a healthy immune system

• They can also be helpful in improving fertility because of the folate and iron and low glycemic index
  

Sources and additional reading:

https://draxe.com/green-beans-nutrition/

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-green-beans/

https://www.healthline.com/health/food-nutrition/green-beans#protein

Peach Salsa

This salsa is so dreamy. The sweetness from the peach, the tang from the lime, and the crunch from the red pepper makes this combination so incredible and fresh. I love making a big batch and serving it with tortilla chips as an appetizer or spooning it over grilled meats (like chicken or pork tenderloin) for added flavor and brightness.

Ingredients: (serves 4)

• 3 ripe peaches, skin removed and diced

• 1 lime, juiced

• ½ red pepper, diced

• ¼ red onion, diced

• 2 tbsp fresh mint leaves, finely chopped

• Salt and pepper to taste

Directions:

• Combine all ingredients in a small bowl. Mix well.

• Taste and adjust seasonings as needed

• For some kick, add jalapeno or red pepper flakes

Health Benefits of Peaches:

• Peaches are a great source of Vitamin C and Zinc, which are both antioxidants that help prevent infection and support optimal functioning of the immune system

• They are high in potassium, which helps the body perform nerve signaling, maintains healthy metabolic functioning, regulaties muscular tissue, and maintains electrolyte balance.

• Peaches are high in Caffeic acid, a powerful antioxidant, which can inhibit a type of tumor that grows in fibrous connective tissue. They have also been found to stunt cancer growth in the colon.

• They are great for skin health; the antioxidants and vitamins in peaches have been shown to hydrate and revitalize the skin.

Sources and additional reading:

• https://www.spinemd.com/news-philanthropy/take-a-bite-out-of-these-5-health-benefits-of-peaches

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

• https://draxe.com/peach-nutrition/

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-peach.html

Grilled Peach and Steak Arugula Salad

This salad will always remind my of summer nights with my family. Every summer for the last 10 years (at least), my large family sits down to a version of this meal with great delight. The peppery arugula with the charred steak and sweet peaches is a combination that can’t be beat. I also like to add some pistachios for a nutty crunch, feta (or goat cheese), and pickled red onions. This recipe is incredibly quick to whip up, which makes it the perfect post-beach day dinner. Serve it with a fresh baguette or with a side of corn or the cob.

Ingredients (serves 4)

For the steak:

• 1 1/2 lb flank steak or skirt steak

• 1 ½ teaspoon kosher salt

• 1 tsp ground pepper

• 1/4 cup balsamic vinegar

• 2 tbsp olive oil

• 2 garlic cloves, minced

• 2 tablespoon fresh rosemary, roughly chopped

For the salad:

• 2 peaches (make sure they’re not overly ripe), pit removed and halved

• 2 large handfuls or arugula

• 1 tsp avocado oil

• ¼ cup fresh mint leaves, roughly chopped or torn

• ¼ cup of pistachios

• ¼ cup of fresh feta cheese, crumbled

• Pickled onions

For the dressing:

• 1 small shallot, minced

• 6 tbsp olive oil

• 3 tbsp red wine vinegar

• Zest and juice from 1 lemon

• Salt and pepper to taste

Directions:

• Make salad dressing by combining all dressing ingredients in a small bowl or mason jar. Whisk or shake so that ingredients are mixed together.

• Prepare the steak by combine vinegar, olive oil, garlic, and rosemary in a shallow dish or plastic bag.

• Poke holes (using a fork) in the steak, then season with salt and pepper. Turn steak over and repeat.

• Add seasoned steak to the marinade and let sit for at least 2 hours (can even be marinated overnight). Make sure to bring steak to room temperature before you’re ready to grill

• Heat the grill to high heat. Once hot, grill the steak for about 4 minutes per side (for medium rare). Let it rest a few minutes before slicing.

• While steak is resting, brush peach halves with avocado oil and place on grill for about 3-4 minutes, or until you see grill marks and the peaches begin to soften. Set aside and let cool. Then slice into 1 inch wedges.

• Assemble arugula, pistachos, feta, pickled onion, and mint leaves in a large salad bowl. Top with sliced peaches and steak. Add dressing. Toss and serve.

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!

Asian Cucumber Salad

This refreshing salad has a bit of a kick from the ginger, but also some sweetness and acidity from the mirin and red wine vinegar. In my opinion, it pairs well with some miso ginger grilled salmon on a hot summer night! Cucumbers are composed of 95% water, making them an incredibly hydrating food to eat! Read more about the health benefits of cucumbers below.

Ingredients: (serves 2 as a side)

• 1 large cucumber

• 1 tsp finely grated ginger

• 2 tbsp rice wine vinegar

• 2 tsp toasted sesame oil

• 1 tsp mirin

• Pinch of sea salt

• Pinch of red pepper flakes

served with grilled salmon and asparagus for a quick and delicious summer dinner

Directions:

• Thinly slice the cucumber, preferably using a mandolin. Set aside.

• In a medium sized bowl, combine the ginger, rice wine vinegar, sesame oil, and mirin.

• Add cucumber slices and toss well.

• Top with a pinch of sea salt and red pepper flakes

Health Benefits of Cucumbers:

• Cucumbers are 95% water, so they hydrate you and keep you feeling full and satiated - they also help to reduce bloating

• Because of their high water content, when applied to the skin, they can reduce swelling, irritation and inflammation

• They have compounds that support liver functioning to cleanse toxins from your blood stream and gut

• They are a highly alkalizing food, which helps balance the body’s pH levels, especially if your diet is comprised of many acidic foods

• Cucumbers have been used in traditional medicine to prevent and treat headaches because their high water and magnesium content helps balance fluids in the body

Sources and additional reading:

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

https://www.livescience.com/51000-cucumber-nutrition.html

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

Almond Flour and Almond Butter Banana Bread

This banana recipe is protein-packed and full of healthy fats and nutrients. Using very few ingredients and almost no added sugar, this banana bread can be enjoyed guilt-free. For an extra satisfying and hearty breakfast or snack, I top this banana bread with some almond butter (and maybe a drizzle of honey and cinnamon). In my opinion, banana and almond butter is a tough combination to beat. I hope you enjoy!

Ingredients

• 3 large ripe bananas peeled

• 3 large pasture-raised, organic eggs

• 3 tbsp pure maple syrup

• 1 tbsp melted coconut oil

• 1/4 cup unsweetened and no-salt added creamy almond butter

• 1 ½ teaspoons pure vanilla extract

• 1 1/2 cups almond flour

• 1 tsp baking powder

• 1/2 teaspoon sea salt

• 2 teaspoons ground cinnamon

Directions

• Preheat the oven to 350 degrees F

• Line a 9" x 5" loaf pan with parchment paper or grease it with coconut oil

• In a medium sized mixing bowl, add the 3 peeled bananas. Mash them with a fork. Add eggs, and whisk until combined. Add maple syrup, coconut oil, almond butter, and vanilla to bowl. Mix until all ingredients are combined.

• In a separate bowl, mix together almond flour, baking powder, sea salt, and cinnamon.

• Add dry ingredients to wet ingredients and fold with a spatula until combined, without overmixing.

• Transfer the batter to loaf pan and smooth into an even layer. Bake for about 45 minutes, or until when a knife is inserted, it comes out without batter.

• Remove banana bread from the oven and allow it to cool before serving.

• Serving suggestion: slice and top with almond butter or coconut oil for a delicious, guilt-free breakfast or snack

Health Benefits of Almond Butter:

• Almond butter is an excellent source of healthy, monounsaturated fats, which are associated with reducing the risk of heart disease.

• Almonds have high levels of magnesium, which promotes the flow of blood, oxygen, and nutrients

• Almond butter is a great source of fiber, which helps keep blood sugar levels stable

• Almonds contain riboflavin and L-carnitine, which can positively affect neurological activity and prevent cognitive decline.

• Finally, they are full of healthy flavonoids (antioxidants) and Vitamin E.

Sources and additional reading:

• https://www.naturallynutty.com/Organic-Almond-Butter-Health-Benefits_b_22.html

• http://time.com/3983904/almond-butter-healthy/

• https://www.organicfacts.net/almond-butter-vs-peanut-butter.html

• https://draxe.com/almonds-nutrition/

Eggplant, Zucchini, Tomato, and Mint Summer Salad

I love cooking with eggplants because their spongy texture absorbs all the sauces and flavors. They are also an excellent meat substitute if you’re vegetarian or trying to consume less meat. Eggplants are often featured in Mediterranean diets and can be prepared in so many different ways. They are part of the nightshade family (along with tomatoes, white potatoes, bell peppers, paprika, and cayenne), which can cause inflammation to people who are sensitive to this group of foods. If you are not sensitive to them, keep eating them because they are high in nutrients and are so versatile to cook with!

This grilled summer salad is bright and fresh. I sometimes use a variation of green and yellow summer squash to add even more color (and flavor). Enjoy!

Ingredients

(serves 4 as a side)

• 1 medium eggplant, sliced into ¾ inch round slices

• 4 medium zucchini, sliced in half lengthwise

• 1 cup cherry tomatoes, sliced in half

• ¼ small red onion sliced thinly

• ¼ cup mint leaves, torn

• 2 tbsp avocado oil

• Salt and pepper to taste

For the dressing:

• Juice from 1 lemon

• 2 tbsp olive oil

• Salt and pepper

Directions:

After charring, before roasting

• Preheat the grill to medium heat

• Drizzle zucchini and eggplant slices with avocado oil, salt and pepper

• Add zucchini and eggplant to hot grill, grilling for about 5 minutes a side

• Allow zucchini and eggplant to cool. Then chop into 1 inch pieces

• Assemble all vegetables in a serving bowl.

• Whisk together dressing ingredients. Pour over vegetables. Toss and serve.

• Top with feta crumbles (optional)

Health Benefits of Eggplants

• Eggplants contain a rare, yet beneficial type of antioxidant called nasunin. Nasunin helps fight free radical damage in our bodies, which is a major contributor to the development of disease

• Eggplants can help balance cholesterol levels because their antioxidant levels help fight inflammation and reduce oxidative stress

• They have a high water content, making them low in calories

• The high fiber, high water content also helps flush out waste and toxins from the digestive tract

• They are also on the EWG “Clean 15” list, so while organic is always better, conventional eggplants have low levels of pesticide residue

For more delicious eggplant recipes, check out this link here!

Sources and additional reading:

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

• https://foodfacts.mercola.com/eggplant.html

• https://draxe.com/eggplant-nutrition/
  
  

Smoky Eggplant Dip

I love making veggie-centric dips. They are always a crowd pleaser, but they also provide us with a nutrient-dense, yet delicious snacking option. Plus, they are so quick and easy to make! This one is a bit more time consuming, but once the eggplant is prepared, you throw everything into a blender or food processor and it’s ready in no time.

Ingredients:

• 2 medium eggplants

• 5 tbsp tahini

• 2 tbsp olive oil

• 1 garlic clove, roughly chopped

• Juice from 1 lemon

• ¼ tsp cumin

• 1 tsp salt

Directions:

• Char eggplants. First, poke holes in the eggplant (with a fork). Then you can either broil (for about 10-12 minutes, flipping at the halfway point) or place directly over a gas flame, turning every so often as to char the skin of the eggplant.

• Turn oven to 375 degrees.

• Allow eggplants to cool. Then chop off stems and slice in half lengthwise. Roast on a baking sheet, flesh side down, for 25-30 minutes, or until flesh in very tender and soft

• Remove outer skin from eggplants. Place eggplant flesh, and the remaining ingredients into a blender. Blend until smooth.

• Taste and adjust seasonings as needed.

• Garnish with olive oil, sea salt, and toasted pine nuts.

Healthier Blueberry Crisp

Blueberries are finally in season and I am so happy! These tiny berries are little bursts of flavor, plus they are consistently recognized for their powerful nutritional benefits! Blueberries (and berries in general) are some of the lowest sugar fruits, which is better for your gut and balancing blood sugar levels. I love to sprinkle blueberries on top on my morning oatmeal, add them to my smoothies, and snack on them between meals. I also love to bake with them, and this healthier version of a blueberry crisp is the perfect dessert to serve for the upcoming Memorial Day Weekend. Serve with some vanilla ice cream (or coconut milk ice cream) and fresh strawberries for a patriotic and tasty dessert! Also, you can use this crisp recipe for any fruits of your choosing! In the summer, I’ll usually throw in some peaches or nectarine slices, along with some seasonal berries, for a quick and crowd-pleasing dessert.

Ingredients

For the filling:

• 1 ½ pints fresh blueberries (about 3 cups)

• 1/2 lemon, zested and juiced (optional)

For the topping:

• 1 cup rolled oats

• 1/2 cup almond flour

• 3 tbsp honey (or maple syrup)

• 3 tbsp coconut oil

• 1 tsp cinnamon

• ¼ tsp kosher salt

Directions:

• Preheat oven to 350

• Grease a 9 inch cast iron skillet or 9x9 inch baking dish with coconut oil

• In a small bowl, add lemon zest, lemon juice, and blueberries. Toss together. Add coated blueberries and all juices to your baking dish

• In a medium sized bowl, add oats, almond flour, maple syrup, coconut oil, cinnamon, and salt. Mix with hands until ingredients are combined. Crumble evenly over top of blueberries

• Bake for 35- 40 minutes or until surface is lightly browned and blueberries are bubbling

• Cool and serve (maybe with some coconut milk ice cream and strawberries!)

Health Benefits of Blueberries

• Blueberries are one of the best sources of antioxidants out of all popular fruits and vegetables

• These high levels of antioxidants (flavonoids in particular) prevent cell damage and protect us from chronic diseases like heart disease, diabetes, and even cancer

• The powerful antioxidants also help prevent against chronic inflammation in the body, which is the root cause of most diseases, like autoimmune diseases, heart disease, and anxiety/depression.

• They are great for brain health - many studies have found that eating blueberries could improve memory and cognition

• Blueberries have very high levels of vitamin K, which is necessary for blood clotting and bone metabolism

Sources and additional reading:

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-blueberries.html

• https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section6

• https://draxe.com/health-benefits-blueberries/