Veggie Sweet Potato Chili

This is a perfect “Meatless Monday” dinner! It’s hearty, filling, and so satisfying! I love topping my chili with some avocado and greek yogurt for some creaminess and richness. This recipe is also ideal for group dinners because it’s quick, easy, and uses just one pot!

Ingredients:

(Serves 4)

• 1 tablespoon olive oil

• 1 medium yellow onion, chopped

• 1 red bell pepper, chopped

• 1 medium sweet potato, peeled and cut into 1⁄2-inch cubes

• 3 garlic cloves, pressed or minced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• ½ teaspoon cayenne pepper 

• 1 large can (28 ounces) diced tomatoes, with their juices

• 2 cans (15 ounces) black, kidney, or cannellini beans (or a combo) rinsed and drained

• 2 cups vegetable broth

• Salt and freshly ground black pepper to taste

• Garnish with: sour cream or greek yogurt, grated cheese, jalapeno, cilantro, and avocado

Directions:

1. Heat a Dutch oven over medium heat. Add olive oil, onions, peppers, and sweet potatoes and a sprinkle of salt and pepper. Cook, stirring occasionally, until the onions start turning translucent, about 5-8 minutes.

2. Add the garlic, chili powder, cumin, cayenne, stirring frequently for 2-3 minutes. Then add tomatoes, beans and broth, and stir. Bring the chili to a simmer. Let simmer, stirring occasionally until the sweet potatoes are tender and the chili has thickened (about 45 minutes)

3. Serve the chili with garnishes and enjoy!

Health Benefits of Cumin:

• Cumin is a good source of iron, which improves blood flow and circulation.

• Cumin is one of the most gut-friendly herbs, stimulating enzymes that aid in the digestion process.

• Cumin has antiviral and antibacterial properties, which helps to prevent the flu or common cold.

• It can help with respiratory issues because it’s an anti-congestive agent and can aid in the clearance of mucus from the airways and lungs.

Sources and Additional Reading

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cumin.html

• https://www.netmeds.com/health-library/post/8-impressive-health-benefits-of-cumin

• https://draxe.com/nutrition/cumin-seeds/

Roasted Winter Root Vegetable Soup

I love roasting root vegetables because their natural sugars begin to carmelize and they taste so sweet and satisfying. Plus, they are excellent sources of complex carbs, antioxidants, fiber, and tons of vitamins and minerals. In Ayurvedic tradition, root vegetables are thought to have grounding properties and can help us feel rooted and balanced in our lives. This root vegetable soup is warming and nourishing and a perfect way to try some new winter vegetables like turnips and rutabagas.

Ingredients

(serves 4)

• 1 large sweet potato, peeled and cut into ¾ inch cubes

• 3 parsnips peeled and cut into ¾  inch pieces

• 3 carrots peeled and cut into ¾  inch pieces

• 2 rutabagas or turnips, peeled and cut into ¾  inch pieces

• 1 yellow onion, diced

• 4 cloves of garlic, minced

• 2 tablespoons of avocado oil

• 1 tbsp coconut oil (or olive oil)

• 4 cups vegetable stock

• Salt and pepper to taste

• 1 tbsp diced fresh rosemary

• ¼ cup toasted pumpkin seeds (for garnish)

NOTE: Feel free to swap around the winter veggies - try adding in celery root, different kinds of squash, etc… 

Directions:

• Preheat oven to 425 degrees Fahrenheit. 

• In a large mixing bowl, mix the root vegetables with avocado oil, salt and pepper. Divide them evenly on two large baking sheets. Place both baking sheets in the oven and roast for about 35-40 minutes, tossing the vegetables 20 minutes in.

• Heat a large pot over medium heat and add in 1 tbsp of coconut (or olive) oil, onion, garlic, rosemary, and a pinch of salt and pepper. Cook for about 5-7 minutes, stirring often. 

• Next, add the roasted root vegetables and the vegetable stock to the pot. Bring to a boil and then reduce to a simmer to 10 minutes, stirring occasionally. 

• Blend the soup using an immersion blender, a blender, or food processor. If it’s too thick, add some water.

• Garnish with toasted pumpkin seeds.

Winter Slaw with Cabbage and Kohlrabi

I love this winter slaw because it is tangy, sweet, and satisfying. Plus, it’s colorful and makes for a beautiful side dish! Feel free to get creative here and add some raw beets, fennel, apples, pears, radicchio, you name it! Use what’s fresh and in season :)

Ingredients

(serves 4)

• 2 cups kale or radicchio, shredded

• ½ green or red cabbage, shredded

• 3 kohlrabi, peeled, cut into matchsticks (or julienned)

• 2 medium carrots, peeled and grated 

• ½ cup toasted, slivered almonds

• ¼ cup currants

• 8 kumquats, sliced thinly

For the dressing:

• ¼ cup olive oil

• 2 tbsp apple cider vinegar

• Salt and pepper to taste

• ½ tsp maple syrup

Directions:

• Add cabbage, kale (or radicchio), kohlrabi, carrots, currants, and kumquats to a large serving bowl.

• Whisk together dressing ingredients and pour over salad. Toss to combine.

• Top with toasted almond slivers and serve

Vegan Lemon Cheesecake

I’ve always loved cashews. They are such a satisfying and filling snack. They also remind me of my grandfather, who always had a small handful of cashews every evening. He lived to be 94 so he was clearly doing something right! Cashews are so versatile - they can be enjoyed plain as a snack, added to trailmix, made into cashew butter, used to top oatmeal or overnight oats with, etc… and recently, I have been using them all the time as a cream or milk alternative, like with this raw, vegan, cashew “cheesecake.” It might sound weird at first, but I promise, it is delicious! Also, it requires no baking and it so simple to make!

Ingredients:

Crust:

• 6 medjool dates, pitted

• 1 cup walnuts

• 2 tbsp coconut oil

• 1 tbsp maple syrup

• ¼ tsp salt

• ½ tsp cinnamon

Filling

• 2 cups cashews, soaked (for at least 4 hours) and drained

• ¼ cup full-fat coconut milk

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• Zest from one lemon

• ¼ cup of freshly squeezed lemon juice

• 1 tsp vanilla extract

• ⅛ tsp salt

Instructions:

• Line a 7-inch springform pan or 8-inch square pan with parchment paper

• Make the crust by adding dates, walnuts, coconut oil, cinnamon, maple syrup, and salt to a food processor and process until mixture is sticky (be careful not to overmix). Press the mixture into the bottom of the pan. 

• In a blender, combine cashews, coconut milk, cooled coconut oil, maple syrup, lemon zest, lemon juice, salt, and vanilla extract. Blend on high for about one minute or until you have a creamy and smooth mixture

• Pour filling on top of crust and let set in the freezer for at least 3 hours so that it completely sets. 

• Garnish with berries, citrus fruits, or nothing at all!

Notes: feel free to get creative with your cheesecake - create a second layer by adding in a large spoonful of a fruity jam, add in cinnamon, nutmeg, orange juice, and orange zest for a different flavor profile!

Health Benefits of Cashews

• Cashews are an excellent source of healthy dietary fats, which are essential for brain development and the absorption of fat-soluble vitamins (A, D, E, and K)

• They are high in magnesium, which is essential for the healthy development of bones, muscles, tissues, and the body’s organs. Magnesium also helps maintain maintain nerve function, keep bones strong, and even regulate blood sugar levels

• They are a good source of protein - this in combination with the healthy fats make cashews a snack that keeps you full and curbs cravings

• Once ounce of these nuts contain 31% of your daily copper intake, which helps your body process iron and strengthens your blood vessels.

Sources and additional reading:

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cashews.html

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

• https://www.livestrong.com/article/385063-raw-cashews-benefits/

Healthier Oatmeal Raisin Cookies

Looking for a healthier oatmeal raisin cookie to satisfy your sweet tooth? Not only are these cookies soft and perfectly sweet, they are full are health-boosting ingredients, like sunflower seeds, flax seeds, coconut, and raisins! 

Ingredients

• 1 ⅓ cups rolled oats

• ⅓ cup oat flour (pulse oats until finely ground)

• 1/4 teaspoon baking powder

• 1/4 teaspoon baking soda

• 1 teaspoon cinnamon

• 1 teaspoon vanilla

• 6 tablespoons coconut oil, melted 

• ¼ cup coconut sugar (or brown sugar)

• 2 tbsp honey

• 1 egg

• 3/4 cup raisins

• 1/4 cup ground flax seeds

• ¼ cup sunflower seeds

• ¼ cup shredded coconut

• ¼ tsp of salt

Directions

• Preheat the oven to 350 degrees and line a baking sheet with parchment paper.

• In a mixing bowl, mix together all wet ingredients (coconut oil, honey, egg, vanilla).

• In a separate bowl, mix together all dry ingredients (oats, oat flour, baking powder, baking soda, cinnamon, brown sugar, raisins, ground flax seeds, sunflower seeds, shredded coconut, salt).

• Then using a rubber spatula, fold the oat mixture into the egg mixture. The dough will be a little crumbly, which is okay! If dough is too crumbly, add in another tablespoon of flour (coconut flour works well here).

• Form into about 15 cookies

• Bake the cookies for 12-14 minutes depending on the size of your cookies.

• Let cool and enjoy!

Winter Citrus Salad with Orange, Fennel, and Feta

I made this citrus salad the other night when having a heavier main course - Morracan lamb and eggplant. This light and refreshing salad perfectly balanced out our meal! It’s bright, colorful, tangy, and sweet!

Citrus fruits are everywhere in the winter, which I love because they bring delicious and bright bursts of flavor during what can be a dreary time of year! There are many different varieties of oranges out there, and I encourage you to give them a try! Not only does a variety of oranges look beautiful, but they also all have their own distinct taste. My personal favorites are Cara Cara oranges and Blood Oranges. Everyone seems to know they are excellent sources of Vitamin C (great for your immune system) which is true, but today I’ll also share some additional health benefits behind these juicy fruits.

Ingredients:

(Serves 4)

• 3-4 ounces arugula

• 1 small radicchio, cored and sliced into ribbons

• 2 oranges, peeled and sliced into ¼ half rounds 

• 1 fennel bulb, cored and thinly sliced

• ¼ cups feta

For the dressing:

• ¼ cup olive oil

• 2 tbsp fresh squeezed lemon juice

• 1 tsp Dijon mustard

• 1 tsp red wine vinegar

• Zest from one orange

• Salt and pepper to taste

Directions:

• Arrange all salad ingredients in a serving bowl

• Whisk together all dressing ingredients until combined. Pour over salad and toss. 

Health Benefits of Oranges

• Oranges are loaded with antioxidants, which fight free radicals and protect against chronic disease

• The high levels of Vitamin C in oranges are great for building up our immune systems, but also for our skin (slows down the aging process)

• They are high in flavonoids, which have been shown to boost cognitive functioning

• Oranges are high in fiber, which helps promote healthy digestion and helps keep you feeling full. 

Sources and Additional Reading:

• http://www.unclematts.com/10-good-reasons-to-eat-an-orange-a-day/

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

Brussels Sprouts, Radicchio, and Apple Salad

Here’s another brussels sprouts recipe for you this week! It’s a light, colorful, and fresh winter salad that has great flavor and crunch. Plus, it provides you with many vitamins and minerals to keep your immune system healthy this winter!

Ingredients:

(serves 4)

• 5-6 cups of shredded brussels sprouts

• 1 head of radicchio, sliced into thin ribbons

• 1 honeycrisp apple, thinly sliced into matchsticks

• ¾ cup hazelnuts or walnuts, toasted and roughly chopped

• 1 tbsp olive oil

• Salt to taste

For the dressing

• ¼ cup olive oil

• Juice from 1 ½ lemons

• Salt and pepper to taste

Directions

• Heat 1 tbsp of olive oil in a large frying pan over medium heat. Add the brussels sprouts and a pinch of salt and cook for about 5 minutes or until tender, stirring often.

• Remove brussels sprouts from the heat and let cool.

• Meanwhile, whisk together lemon zest, lemon juice, and salt and pepper.

• Add radicchio, cooled brussels sprouts, apples slices, and walnuts/hazelnuts to a serving bowl. Add the dressing and toss to coat. Optional: top with goat cheese or garnish with pomegranate seeds.

Warm Brussels Sprouts Salad with Bacon

 I love brussels sprouts and cook with them often. Growing up I despised this vegetable, but the only way they had been presented to me was boiled and without any seasoning. Now, we pretty much see them on every menu when we go out to eat. They are definitely trendy...well as trendy as veggies can be. However, whenever I eat them at restaurants I usually feel sick afterwards. They are typically fried in low-quality oils, and doused with heavy aiolis and cheese…and bacon. Yet, I still LOVE the smokey, salty bacon flavor with the brussels - they are a pretty perfect pairing. That’s why I decided to create my own “healthified’ version of one of my favorite side dishes - a warm Brussels sprouts salad with bacon.

Ingredients:

(serves 4)

• 1 lb brussel sprouts, shredded or well chopped

• ¾ cup walnuts

• 1 shallot, finely diced

• 3 pieces of bacon

For the dressing:

• ¼ cup of good olive oil

• 2 tbsp apple cider vinegar

• 1 tbsp dijon mustard

• ½ tsp maple syrup

• Salt and pepper to taste

Directions:

• Toast walnuts in a large frying pan over medium heat for five minute or until they smell toasty. Remove from the pan and let cool. Then roughly chop and set aside.

• Wipe pan and then cook bacon in the same pan over medium heat until crisp. Remove bacon from skillet, let drain on paper towels, then crumble.

• After bacon is cooked, drain pan of all but 1 tbsp of bacon grease

• Cook shallots with a pinch of salt over medium heat, stirring often, until tender and browned (about 3-5 minutes)

• Add Brussels sprouts and cook, stirring often, for about 5-7 minutes or until tender. Add a splash of water or vegetable broth if needed.

• Prepare dressing by whisking together all ingredients in a small bowl or jar.

• In a serving bowl, combine brussel sprouts with dressing. Top with walnuts and bacon and serve.

Additional Notes:

• If you don’t want to use bacon, eliminate that step and just add 1 tbsp olive oil to begin cooking shallots.

• For a breakfast or lunch salad, top with a fried egg!

• You can also use toasted hazelnuts or pecans - all are great options!

Health Benefits of Brussels Sprouts

• They are high in antioxidants, which helps to reduce inflammation and fight oxidative stress

• They are an excellent source of Vitamin K, which is essential for blood clotting and healthy bone density

• A half cup provides you with over 80% of your daily vitamin C needs!

• They help with our body’s detoxification and digestive processes!

Sources and Additional Reading:

• https://www.healthline.com/nutrition/benefits-of-brussels-sprouts#section10

• https://www.treehugger.com/green-food/6-reasons-why-you-should-eat-more-brussels-sprouts.html

• https://draxe.com/nutrition/brussels-sprouts-nutrition/

Sweet Quinoa Breakfast Bowl

This is another great way to use leftover quinoa. This wholesome, high fiber and protein breakfast will truly keep you full and satisfied all morning long!

Ingredients:

(serves 1)

• I cup cooked quinoa

• ½ cup unsweetened almond milk

• ½ banana, sliced

• ¼ tsp cinnamon

• 2 tbsp toasted pecan pieces

• 2 tbsp toasted shredded coconut

• Small handful of blueberries

Directions

• Add cooked quinoa, almond milk, cinnamon, and banana slices to a small saucepan and cook over medium-low heat for about 5-10 minutes or until quinoa is warmed through and has absorbed the almond milk. Add more almond milk if needed.

• Place into a breakfast bowl, top with pecans, shredded coconut, and blueberries and serve

Alternatively (and if you have the time), take uncooked quinoa and cook it according to package cooking directions, with almond milk as the liquid.

Feel free to get creative with this recipe! Top with sliced apple, add in maple syrup or honey, chia or hemp seeds, pomegranate seeds and figs… you name it!

Savory Quinoa Breakfast Bowl

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

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

Ingredients:

(serves 1)

• 1 cup cooked quinoa

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

• 4 cherry tomatoes, halved

• ¼ an avocado, sliced

• A drizzle of good olive oil

• Salt and pepper to taste

Directions:

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

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

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

Health Benefits of Quinoa

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

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

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

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

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

Sources and Additional Reading:

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

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

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

Roasted Carrot Ginger Soup

This soup requires so few ingredients, yet it packs a ton of flavor! By roasting the carrots, they carmelize and add even more depth and complexity to this soup. Adding a little coconut milk adds richness and creaminess. I highly recommend doubling this and storing leftovers in the fridge or freezer for a quick weeknight meal!

Ingredients:

(serves 2)

• 8 medium/large carrots, halved and quartered

• 3 cups vegetable broth

• 1 tbsp coconut oil

• 1 tbsp avocado oil 

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1 tbsp chopped fresh ginger

• ¾ cup coconut milk

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Toss carrots with avocado oil and a couple pinches of salt and pepper. Roast in the oven for 25 minutes, or until caramelized and tender.

• Once carrots are almost finished in the oven, melt the coconut oil in a large sauce pan or dutch oven over medium heat.

• Add onion, a pinch of salt and cook for about 8 minutes (stirring occasionally) or until onions are soft and translucent.

• Add garlic and ginger and cook for another 2-3 minutes, stirring frequently

• Add the roasted carrots and vegetable broth. Bring to a boil and then reduce heat to a simmer for about 5 minutes. Add in coconut milk and stir.

• Blend in a blender or use an immersion blender until smooth. Taste and add salt if needed.

• Optional - garnish with pumpkin seeds

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

Ginger Molasses Cookies

I love the holiday season! Everyone seems to be in good spirits, there are lots of parties, and also lots of treats! Sometimes too many parties and treats can be our downfall. While being too restrictive can backfire, having some healthier recipes in your back pocket can allow you to enjoy those treats without all of the guilt. Try these delicious ginger molasses cookies for crowd-pleasing festive dessert! They are soft, pillowy, sweet, and spicy. YUM :)

Ingredients

• 1/4 cup melted and cooled coconut oil

• 3 tbsp honey

• 3 tbsp blackstrap molasses

• 1 egg,  room temperature

• 1 ½ teaspoon vanilla extract

• 1 cup almond flour

• 1/4 cup coconut flour

• 1/2 tsp baking soda

• 2  tsp ground ginger

• 1 ½ tsp cinnamon

• 1/4 teaspoon salt

Directions:

• In a large bowl, mix together the coconut oil, honey, molasses, egg and vanilla extract until smooth.

• In a separate bowl, combine the almond flour, coconut flour, ginger, cinnamon, baking soda and salt.

• Add the dry ingredients into the wet until a sticky dough forms. Chill the cookie dough in the refrigerator for 5 minutes.

• Roll the dough into 10 balls. Place on cookie sheet and flatten with the back of your hand.

• Bake for 10 minutes.

• Let cool before serving

White Bean and Almond Hummus with Cinnamon Spiced Carrots

When I was in New Zealand for my honeymoon, I went to a tapas restaurant in a town called Wanaka and we had these roasted, spiced carrots over an almond hummus. It was so delicious and I decided I needed to try my own version once we got back. And that’s exactly what I did! I find that adding a little flare to veggie dishes make them so much more exciting and delicious. Having some sort of sauce or dip always elevates the flavor and makes a dish feel special!

Ingredients

(Serves 2)

For the carrots

• 6 carrots, sliced in half lengthwise

• 1 tbsp avocado oil 

• ¼ tsp cinnamon

• ¼ tsp cumin

• ¼ tsp salt

For the white bean and almond hummus

• 1 15.5 ounce can cannellini beans (or 1 ½ cups cooked beans)

• 3 tbsp almond butter

• ¼ cup olive oil

• 1 clove garlic, roughly chopped

• ½ tsp salt and ¼ tsp pepper 

• 1 tbsp water

Directions:

Served here with a lentils and cinnamon and paprika spiced cauliflower

• Preheat oven to 425 degrees

• Toss carrots with avocado oil, cinnamon, cumin, and salt. Place on a baking sheet and roast for about 45 minutes, tossing occasionally until tender and browned. 

• Meanwhile, prepare the hummus by combining beans, almond butter, olive oil, garlic, salt, pepper, and water in a food processor. Blend until smooth. Taste and adjust seasonings if needed. If too thick, add another tbsp of water.

• Spread hummus on a serving plate and place slightly cooled carrots on top. Garnish with parsley (optional)

NOTES: Other white beans, such as butter beans, will also work here! Using dried beans are a better bang for your buck. Also, canned beans can be high in sodium, so if you have the time and ability to forward-plan, I recommend using dry beans (soak them and cook them), but if you’re like me, I resort to using the canned kind most of the time! 

Health Benefits of Cannellini Beans:

• They are an inexpensive source of high-quality protein, which keeps us full and our muscles working properly. A half cup gives you about 8 grams of protein!

• White beans are an excellent source of insoluble fibre, which helps maintain a healthy digestive system. 

• Their high soluble fiber content can help provide you with stable energy levels throughout the day and also helps to remove toxins from our bodies.

• Cannellini beans are rich in magnesium, which aids in optimizing blood flow and keeping arteries healthy

• They help maintain healthy blood sugar levels, which is important in preventing diabetes

Sources and additional reading:

• https://www.stylecraze.com/articles/health-benefits-of-cannellini-beans/

• https://www.naturalfoodseries.com/11-benefits-cannellini-beans/

• https:/draxe.com/nutrition/cannellini-beans/

Asian Chicken Salad

This salad is crunchy, vibrant, and satisfying. It’s a great way to brighten up your plate in the winter months! It’s fiber-rich and will keep your feeling full and nourished. You can always add in whatever crunchy veggies you have on hand, like carrots, radishes, and celery.

Ingredients:

(serves 4)

• 1 head of romaine, chopped

• 2 cups of kale, chopped

• ½ head of purple cabbage, shredded

• 1  red pepper, thinly sliced

• 2 cups snap peas, roughly chopped

• 3 scallions, chopped

• ½ cup basil, chopped

• ½ cup cilantro, chopped

• ¼ cup roasted peanuts

• 2 cooked chicken breasts, shredded or cubed

Miso Ginger Dressing:

• ¼ cup peanut butter

• 2 tbsp white miso paste

• 3 tbsp lime juice

• 2 tsp ginger, minced

• 1 tsp sesame oil

• 1 tbsp white wine vinegar

• 3 tbsp water

Directions:

• In a small bowl, whisk dressing ingredients together. Alternatively, blend ingredients in a blender until smooth. Taste and adjust seasonings if needed.

• In a large salad bowl, combine all salad ingredients (except for peanuts). Toss with the dressing and top with peanuts. Serve. 

Miso Ginger Mushroom Soup

I had lots of mushrooms laying around this week, so I whipped up this delicious Miso Ginger Mushroom Soup for lunch yesterday. It was perfect for the chilly, foggy fall day we were having in San Francisco. You read all about the benefits of mushrooms my “Mushroom and Thyme Quinoa” post, but there are some other seriously nutrient-dense ingredients in this soup, like ginger, which is a powerful antioxidant, aids in digestion, and helps prevent inflammation. Also, there’s miso, which is a fermented food and helps to restore beneficial bacteria (probiotics) in our gut. This soup takes about 15 minutes and has only a small handful of ingredients. Enjoy!

Ingredients

(serves 2)

• 4 cups vegetable or mushroom broth

• 3 tbsp red or white miso paste

• 2 cups shiitake mushrooms, thinly sliced

• 2 cups spinach or kale leaves (roughly chopped)

• 1 tbsp grated (or minced) fresh ginger root

• 2-3 cloves of garlic, minced

• 1 tbsp sesame oil

• 1 tsp tamari or soy sauce

• Salt and pepper to taste

Directions:

• In a medium sized pot, heat sesame oil over medium heat. Add garlic and ginger. Cook for about 2-3 minutes, stirring often, or until softened. Add broth and bring to a boil. Reduce to a simmer.

• Ladle about ½ cup of the broth into a small bowl. Add the miso paste and tamari (or soy sauce) and whisk to combine. Return to the soup pot and stir. 

• Add mushrooms to the soup pot. Cover the pot and simmer for 5-10 minutes or until the mushrooms are cooked through. Add spinach (or kale). Turn off the heat, but keep the lid on for 2-3 minutes, or until spinach is wilted. Serve.

Optional:

• Add cooked soba or udon noodles just before serving

• Add cooked shredded chicken or cubed tofu just before serving

• Top with scallions and red pepper flakes

Mushroom and Thyme Quinoa

By adding together the mushrooms, broth, and thyme, this will take your quinoa dish to the next level! It requires only a handful of ingredients, but the taste is rich and satisfying. When cooked, mushrooms embody an umami, savory flavor as well as a hearty, meaty texture. Because of the added mushrooms in this dish, it will fill you up and keep you satisfied. I also love serving this with roasted chicken, making sure to spoon the juices from the chicken right on top!

Ingredients 

(serves 4 as a side)

• 1 cup quinoa, rinsed and drained

• 2 ½ cups chicken (or vegetable) broth

• 1 pound of assorted mushrooms, like shitake and crimini, thinly sliced

• 1 tbsp chopped fresh thyme leaves and 4 sprigs of thyme

• 1 tbsp grass fed butter or ghee

• 1 tbsp olive oil

• Salt and pepper to taste

Directions:

• Add the quinoa, 2 cups of chicken broth, and 4 sprigs of thyme to a pot. Bring to a boil and reduce to a simmer until quinoa is cooked, about 12-15 minutes. Remove thyme stems and set aside.

• While quinoa cooks, heat butter and olive oil in a large saucepan over medium heat. Add mushrooms, a heavy pinch of salt, and chopped thyme. Toss and stir. After five minutes, add in ½ cup of chicken broth. Saute until mushrooms are cooked and tender, about ten more minutes. 

• Add mushrooms (and all of the cooking liquid) and quinoa in a large serving bowl. Toss to combine and serve.

Health Benefits of Mushrooms:

Served with juicy chicken and a seasonal salad

• Mushrooms contain compounds that are antimicrobial and antiviral, making them powerful immune system boosters

• They are a great source of B vitamins, which help support adrenal function and turn nutrients from food into usable energy 

• Mushrooms are one of the few food sources with vitamin D, which helps us to absorb calcium and strengthen bones

• Certain mushrooms, like reishi, are adaptogens, and help reduce levels of cortisol, which can help alleviate stress and anxiety

• They contain anit-cancer compounds that help protect against oxidative stress and prevent tumor formation

Sources and additional reading:

• https://foodrevolution.org/blog/health-benefits-of-mushrooms/

• https://grocycle.com/health-benefits-of-mushrooms/

• https://draxe.com/nutrition/mushroom-nutrition-benefits/

Ultimate Lemon Tahini Vinaigrette

I have been making this vinaigrette on repeat. The tahini adds richness and creaminess to this dressing. I think using a delicious dressing is the perfect way to spice up your salads. I will also use this as a dip for raw veggies, like carrots and peppers, or to top some charred broccolini or cauliflower! You can always thin it out with a bit more water or lemon juice. Enjoy!

Ingredients

This fall salad is ready to be dressed with my lemon tahini vinaigrette. It has kale, arugula, sweet potatoes, apples, and toasted pecans. A perfect lunch with a scoop of quinoa or some sliced chicken.

• ¼ cup tahini

• ¼ cup water

• ¼ cup lemon juice

• 3 tbsp extra-virgin olive oil

• ½   tsp sea salt 

• ¼ tsp black pepper

Directions

• Combine all ingredients into a small blender and blend until smooth. Alternatively, use a jar or bowl and whisk until smooth.

Chocolate Tahini Fudge Bites

These chocolate tahini fudge bites are perfect when craving a little something sweet. With this recipe, you can make a batch and store them in the freezer for that quick-fix dessert. You can enjoy these fudge-y bites, knowing that all the ingredients are ones that you recognize and that aren’t highly refined and processed. In my opinion, they are the perfect amount of sweet, yet they taste so decadent. Hope you enjoy them as much as I do!

Ingredients:

(makes 30 fudge bites)

For the chocolate layer:

• 3/4 cup melted coconut oil

• 3/4 cup unsweetened cocoa powder

• 1/4 cup maple syrup

• 1/2 tsp vanilla extract

For the Tahini layer:

• 1 cup tahini

• ¼ cup coconut oil 

• ¼ cup maple syrup

• 1 tsp vanilla

• ¼ tsp salt

Directions:

• To make the chocolate fudge layer, melt coconut oil in a small saucepan over medium low heat until melted. Add maple syrup, vanilla, and cocoa powder. Stir until combined. Remove from heat and pour into an 8x8 baking dish. Place in freezer for 30 minutes.

• To make the tahini fudge layer, melt coconut oil in a small saucepan. Add tahini, maple syrup, vanilla, and salt. Stir until combined. Remove from heat and let cool for about 2-3 minutes. Pour over the chocolate layer and return to freezer for 30 minutes.

• Remove from freezer and slice into 30 pieces. Store fudge bites in freezer.

Notes:

• You can always sub out a different nut or seed butter for the tahini.

• You don’t have to include the chocolate layer - you can simplify and keep it a single layer fudge bite!

• The chocolate layer is less “fudge-y” than the nut butter layer. I personally like the contrast in texture (it’s almost like an open face peanut butter cup), but if you prefer them to both be soft, add 1 cup of nut/seed butter to the chocolate mixture and reduce the amount of coconut oil and cocoa powder to 1/4 cup each!

Tahini Chocolate Chunk Cookies

These tahini cookies are a welcome alternative to a typical chocolate chip cookie, which is full of refined flours and sugars. We all know eating sugar is no good for our bodies - it offsets our blood sugar levels and is linked to weight gain, skin breakouts, heart disease, and Type II Diabetes to name a few - but many of us crave a little something sweet at some point during the day. This cookie is made with real, unrefined ingredients, like almond and coconut flour, tahnii, coconut oil, and maple syrup (a natural sweetener). For your chocolate, look for brands that are minimally processed and without additives, like Hu, Honey Mamas, and Pure 7….please share your favorite brands below in the comment section!

These cookies are a little “cakey” but they are honestly SO delicious and you can enjoy them guilt-free. Plus you can know that you are benefiting your health from the tahini too! Read on for more info about that!

Ingredients:

(makes 10-12 cookies)

• ¾ cup almond flour

• ¼ cup coconut flour

• 1/4 teaspoon baking soda

• ½ tsp cinnamon

• 1/4 teaspoon salt

• 1 egg

• ¼ cup maple syrup

• 1/4 cup tahini

• 2 tablespoons coconut oil, melted and cooled

• 1 teaspoon vanilla extract

• 1.5-2 ounces of a dark chocolate bar, coarsely chopped

• 1 large pinch of Maldon Salt, for sprinkling on top

Directions

• Preheat oven to 350 degrees F

• In a large mixing bowl, mix the tahini, maple syrup, egg, coconut oil, and vanilla extract together until combined.

• In another mixing bowl, combine almond flour, coconut flour, cinnamon, baking soda, and salt. Mix to combine. Add dry ingredients to wet ingredients and stir to mix. Fold in chocolate chunks.

• Refrigerate the dough for 5-10 minutes and then form 10-12 cookies from the batter and place on a parchment paper- lined baking sheet 

• Bake for 10-12 minutes or until edges are golden brown. Sprinkle cookies with Maldon salt. Cool before serving.

Health Benefits of Tahini:

• Sesame seeds are packed with antioxidants - in particular sesamin and sesamolin, which help lower LDL cholesterol levels and boost heart health

• The high amounts of antioxidants also help prevent inflammation in our bodies by fighting free radicals

• Tahini is an excellent source of healthy fats, which supports heart and brain health

• It is a great source of plant-based iron, so it can be a useful addition to your diet if you are a vegetarian or vegan

• Tahini contains amino acids, vitamin E, B vitamins, trace minerals and fatty acids, which helps to keep skin youthful by promoting skin cell rejuvenation 

Sources and Additional Reading:

• https://www.soomfoods.com/the-health-benefits-of-tahini-soom-foods/

• https://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html

• https://draxe.com/nutrition/tahini/