Homemade Vegetable Broth

MAKES ABOUT 6 - 7 QUARTS

INGREDIENTS

• 6 unpeeled carrots, cut into chunks

• 2 unpeeled yellow onions, cut into chunks

• 1 whole bunch celery, cut into thirds

• 6 unpeeled garlic cloves, cut into halves

• 4 medium-size potatoes with skin (any variety), quartered

• 2 medium-size sweet potatoes with skin (any variety), quartered

• 2 unpeeled parsnips, cut into chunks

• 1 small bunch parsley

• 1 8-inch strip kombu

• 2 bay leaves

• 8 - 10 whole peppercorns

• 1 tablespoon sea salt

Any other vegetable scraps and herbs you have on hand - broccoli stems, vegetable peels, turnip greens, sage leaves, rosemary, thyme, etc.

DIRECTIONS

1. Wash all vegetables under running water, including the kombu.  In a large stockpot (12+ quart), combine all ingredients, except salt. Fill the pot with water, up to 2 inches below rim of pot. Cover and bring to a boil.

2. Remove the lid and turn the heat to low.  Simmer, uncovered, for 2 -  4 hours. As water evaporates, add more water to keep vegetables covered. 

3. Skim the scum that forms on top.

4. Add salt and stir.  Simmer 10 more minutes. 

5. Strain the stock using a coarse-mesh strainer. 

6. Use immediately in a recipe or as a warming drink, or bring to room temperature before refrigerating or freezing. 

Stock will keep in the refrigerator for 4 - 5 days, and in the freezer for up to 3 months. 

Rainbow of Roasted Vegetables

PREP 15 min | COOK 25 - 30 min at 400°F | SERVES 4 - 6 

INGREDIENTS

• 1 red onion

• 1 red pepper

• 2 cups Brussels sprouts

• 1 delicata squash

• 1 cup chopped green beans

• 2 – 3 Tbsp extra virgin olive oil

• Salt and pepper

INSTRUCTIONS

Preheat oven to 400 degrees F. Line sheet pan with parchment paper.

Clean and chop onion, pepper, and squash into uniform sizes - 1 – 2 inch pieces. Wash Brussels sprouts and halve. Rinse green beans and chop into 1 inch pieces.

Arrange vegetables in single layer on sheet pan and drizzle with olive oil. Using a spoon or your hands, coat vegetables with the oil. Season with salt and pepper.

Roast for 20 - 25 minutes in oven.

Notes : This recipe works for many types of vegetables - try cauliflower, cherry tomatoes, pieces of kale, broccoli, summer squash, carrots, parsnips, sweet potatoes, and more. The trick is the consistency in size of vegetable for even roasting. Enjoy!

Easy Braised Chicken Thighs

PREP 5 min | COOK 35 min | SERVES 2 - 4 

INGREDIENTS

• 4 boneless skinless chicken thighs

• 2 Tbsp olive oil

• Salt and pepper

• 1 tsp oregano

• 1 tsp cumin

• ½ - ¾ cup white wine, chicken stock, juice, or water

• Squeeze of fresh lemon

INSTRUCTIONS

Heat frying pan for 1 minute, then add oil and heat for 30 seconds.

Add chicken thighs to pan and add seasonings. Sauté on first side 5 – 7 minutes until lightly browned.

Turn chicken, seasoning as desired. Sauté for 3 minutes, then add enough cooking liquid to pan to half-way cover chicken. Cover and reduce heat to simmer. Cook for 15 – 20 minutes over low heat.

Test for doneness with meat thermometer – 165 degrees.

Remove chicken to cutting board. Deglaze pan by bringing pan drippings to boil, scraping up any bits on bottom of pan. Simmer until reduced and slightly thickened. Add lemon juice and stir.

Slice chicken into strips. Serve over vegetables, quinoa, brown rice, your choice! Drizzle with sauce and enjoy.

Notes: This cooking method also works for salmon filets. Cooking time may vary depending on thickness of protein. Always check for doneness with thermometer.

Banana Bread Cookies (gluten-free, flour-free, egg-free, dairy-free)

PREP 20 min | BAKE 15 min | MAKES 36 cookies

There is no shortage of recipes for banana bread online right now.  Banana bread has become a highlight of pandemic baking, a poster-child of comfort food, and a great way to use up ripe bananas!  And with good reason - we all know the importance of “comfort foods” right now - they can make us feel nostalgic, bring us pleasure, and make us feel secure and safe during these unsettling times.  

Personally, this delicious treat reminds me of simpler days in my grandmother’s kitchen, eating this bread warm from the oven. I would mix up the batter while grandma was on clean-up duty - it was a great partnership!   I remember baking it with my mother, and later with my own children through the years.  Banana bread is one of those wholesome foods you associate with family, friends, bake sales, brunches, afternoon tea… the list goes on and on.

Recently I have experimented with “healthier” versions of banana bread recipes, while trying not to give up on the rich taste and texture. Banana bread can be nutrient-dense with bananas providing us with potassium, fiber, vitamins B6 and C, as well as antioxidants and phytonutrients. I love adding nuts and seeds for vitamins, minerals, and omega 3 fatty acids. Making banana bread with whole grains, such as oats, adds complex carbohydrates, fiber, vitamins and minerals. The addition of unsweetened dark chocolate provides antioxidants and minerals that have been shown to reduce inflammation and improve brain function.  

Here is my current favorite recipe for using up those ripe bananas. It is actually a banana bread cookie - “treat-size” individual portions of deliciousness! I like keeping some in the freezer and pulling them out for a healthy dessert or snack during the day.

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INGREDIENTS

• 4 ripe bananas

• 2 tablespoons almond or peanut butter

• 2 cups oatmeal - gluten free rolled oats

• 1 cup dark chocolate chips - dairy free

• ¼ cup raw sunflower seeds

• ½ cup sliced almonds

• ¼ cup flaxseed whole

• ¼ cup raw pumpkin seeds

• 1 tsp vanilla

• 1 tsp salt

• 1 tablespoon maple syrup or honey (optional)

INSTRUCTIONS

Preheat oven to 350 F.

Mash the bananas in a bowl until smooth.

Add remaining ingredients, mix until combined.

Drop by rounded tablespoon onto parchment covered baking sheet. The cookies will not spread or change shape during baking, so you may want to make them flatter or keep them as a haystack style.

Bake 13 - 15 minutes or until firm and slightly browned.

Let cool before storing in fridge or freezer. 

Carrot Cake Makeover

PREP 30 min | COOK 25 - 30 min | SERVES 12 

INGREDIENTS

• ¾ cup coconut sugar

• ¾ cup butter, coconut oil, or ghee

• 1 tsp vanilla extract

• 4 large eggs – room temperature

• 2 ½ cups blanched almond flour

• 2 tsp baking powder

• 2 tsp cinnamon

• ½ tsp salt

• 2 ½ cups grated carrots

• 1 ½ cups chopped pecans (divided)

• Frosting of your choice (I used “Miss Jones Organic Cream Cheese Frosting”)

INSTRUCTIONS

Preheat oven to 350 degrees F.

Line 2 – 9 -inch cakes pans with parchment, or use springform pans, grease bottoms and sides.

In large bowl cream together butter and coconut sugar until fluffy.

Beat in vanilla and eggs one at a time. Set aside.

In another bowl mix together almond flour, baking powder, cinnamon, and salt. Stir the dry ingredients into the bowl with wet ingredients.

Stir in the grated carrots and 1 cup pecans.

Transfer the batter evenly into the two pans. Bake for 25 – 30 minutes or until top of cake springs back when lightly touched.

Cool cake for 10 minutes in pans, then remove to wire rack to cool completely.

Frost with choice of frosting, sprinkle with remaining pecans, and enjoy!

Turkey & Sweet Potato Chili

 PREP 20 min | COOK 45 – 60 min | SERVES 10 – 12

INGREDIENTS

• Olive oil – 1 Tbsp

• Onion - 1 large diced

• Garlic – 3 cloves minced

• Turkey – ground lean – 1 lb

• Red pepper - 1 chopped

• Jalapeno – 1 finely chopped

• Zucchini – 2 medium chopped

• Sweet potatoes – 3 cups dices (21 ounces)

• Cumin – 1 Tbsp

• Turmeric – 1 Tbsp

• Salt – 2 tsp

• Black pepper – to taste

• Black beans – 2 – 15-ounce cans, rinsed and drained

• Crushed tomatoes – 1 28-ounce can

• Diced fire roasted tomatoes– 2 15-ounce cans

• Chicken broth – 4 cups

• Kale – 1 large bunch chopped

• Lemon – 1 juiced

• Condiments: avocado, tortilla chips

INSTRUCTIONS

Heat soup pot over medium heat for 1 – 2 minutes, add olive oil and heat for 30 seconds. Add onion and garlic, saute until translucent, about 3 minutes.

Add turkey, breaking into small pieces. Add ó salt and pepper. Saute until turkey cooks through, about 5 – 7 minutes.

Add red pepper, jalapeno, zucchini and sweet potatoes to pot and stir.

Add beans, crushed tomatoes, diced tomatoes, and stock to pot. Stir and add spices and remaining ó of salt and pepper.

Cover pot and simmer on low for 45 – 60 minutes. Sweet potatoes will be tender.

Stir in chopped kale and lemon juice. Let simmer for an additional 10 minutes.

Serve with avocado slices and tortilla chips. Enjoy!

Notes : This can easily be a vegetarian dish – switch out the turkey for crumbled tempeh, or a can of chickpeas, white beans, or kidney beans.

Pumpkin Almond Flour Muffins

PREP 20 min | COOK 20 - 24 min | SERVES 12 muffins

INGREDIENTS

• 1 ½ cups blanched almond flour

• ½ tsp kosher salt

• ¾ tsp baking soda

• 2 tsp ground cinnamon

• ½ tsp pumpkin pie spice (or 1/4 tsp cloves and 1/4 tsp nutmeg)

• 4 large eggs

• ¾ cup canned pumpkin

• ⅓ cup maple syrup

• 1 tsp pure vanilla extract

• Optional mix-ins:

• ½ cup chopped walnuts

• ½ cup dark chocolate chips

• ¼ cup pumpkin seeds

INSTRUCTIONS

Preheat oven to 350 degrees. Place rack in center of oven. Line muffin tin with papers or grease tins with coconut oil or baking spray.

In a large bowl combine almond flour, salt, soda, cinnamon, and spices. Blend together until well mixed.

In a separate bowl combine eggs, pumpkin, maple syrup, and vanilla. Whisk together until smooth.

Make a well in the center of dry ingredients, pour in the wet ingredients. Gently stir until just combined and flour disappears. Fold in desired mixins.

Divide the batter between the muffin cups – approximately 2 Tbsp in each. Bake for 20 – 24 minutes until toothpick comes out clean. Let cool in pan for 5 minutes, then finish cooling on rack.

Enjoy!

Note: I like to top each muffin with a walnut for a little extra crunch!

Favorite Crunchy Avocado Toast

Avocado toast is so easy to make! All you need is a ripe avocado and your favorite whole-grain or gluten free bread. Don't let the simplicity deceive you - this is a nutrient powerhouse! It is a perfect breakfast or lunch on a busy day. Avocados offer 20 vitamins and minerals, plus a healthy dose of fiber. Sunflower seeds are high in vitamin E, copper and B vitamins, helping to reduce inflammation in your body. Chia seeds are nutrient dense, being rich in fiber, omega-3 fats, protein, antioxidants, vitamins and minerals. Among the many benefits, chia seeds can promote healthy skin, aid in digestive health and boost energy. Be creative with the healthy toppings - here is my favorite.

PREP 5 min | COOK 5 min | SERVES 1 

INGREDIENTS

• 1 ripe avocado

• 1 slice whole-grain or gluten free bread

• ½ lime or lemon

• 1 Tbsp raw or roasted sunflower seeds (not salted)

• 1 Tbsp chia seeds

INSTRUCTIONS

Toast bread.

Mash the avocado directly on the bread.

Sprinkle with juice of 1/2 lime or lemon

Top with chia and sunflower seeds.

Enjoy!

Mango Salsa with Red Onion and Avocado

This will be your summertime go-to salsa! Add a delicious, fresh taste to chicken or fish.  Mangoes are rich in vitamin C - ½ cup provides ½ of your daily needs. Avocados are a source of healthy monounsaturated fat. Eating healthy fat supports skin health, enhances the absorption of fat-soluble vitamins and minerals and can help boost your immune system.

PREP 10 min | SERVES 4

INGREDIENTS

• 2 mangoes peeled and diced

• 1 avocado peeled and diced

• ½ red onion diced

• 1 to 1 ½ jalapeños finely diced (amount depends on amount of heat you want)

• juice of one lime

• 2 Tbsp cilantro chopped

• salt to taste

INSTRUCTIONS

Gently combine all ingredients adding salt to taste.

Enjoy with grilled seafood, chicken or your favorite tortilla chips for an appetizer.

Sauteed Vegetables with Egg and Avocado

You can't go wrong with veggies, egg and avocado for breakfast!  Tons of nutrients and fiber to energize you throughout the day.

PREP 5 min | COOK 10 min | SERVES 1 

INGREDIENTS

• 1 Tbsp plus ½ tsp coconut oil

• ½ red bell pepper diced

• ½ zucchini diced

• 1 Tbsp diced onion

• 2 cups fresh spinach

• Salt to taste

• ¼ tsp cumin

• 1 egg

• ¼ avocado

• ¼ cup sprouts - any kind

INSTRUCTIONS

In a small frying pan, melt 1 Tbsp coconut oil over medium high heat.

Add pepper, zucchini and onion, and spices, saute until tender, about 3 - 4 minutes.

Add spinach, continue sauteing until spinach is wilted slightly, another 3 - 4 minutes.

Push veggies to one side of pan and turn heat down to medium.

Melt ½ tsp coconut oil in open side of pan.

Crack egg into pan and cook as desired.

After egg is cooked, assemble egg and veggies on plate.

Top with avocado and sprouts.

Enjoy!

Mexican Inspired Eggs with Black Beans, Quinoa and Avocado

Spice up your brunch with these Mexican-inspired eggs! The eggs, black beans and quinoa are powerful sources of protein, while the dark greens and red pepper provide vitamins A, C and B6. The avocado is a healthy fat, delivering 20 vitamins and minerals and a dose of fiber. This nutrient dense meal can help you sustain mental and physical energy throughout your day.

PREP 10 min | COOK 10 min | SERVES  2 - 4 

INGREDIENTS

• 1 cup quinoa

• 2 cups water

• ½ tsp salt

• 1 red pepper chopped

• ½ yellow onion chopped

• 3 - 4 leaves kale or chard chopped

• 1 clove garlic chopped

• 1 Tbsp coconut oil

• 1 tsp cumin

• 1 tsp oregano

• ½ tsp salt

• 1 can organic black beans low sodium, rinsed

• 4 eggs

• 1 avocado in slices

• ¼ cup cheese - shredded cheddar or jack, crumbled feta or queso fresco

• 1 Tbsp cilantro chopped

INSTRUCTIONS

Prepare quinoa by bringing water and salt to boil, then stirring in quinoa. Cover, reduce heat to low and simmer for 15 minutes until water is absorbed. Set aside.

Melt coconut oil in large frying pan on med high heat. Saute red pepper for 3 minutes, then add onion and garlic. Saute for about 5 minutes until soft.

Add kale or chard, cumin, oregano, salt. Stir and saute until kale/chard softens - about 3 minutes.

Add black beans, stir until combined and heated through.

Make 4 “wells” in the ingredients in pan - think of it as making an indentation for each egg. Crack eggs carefully into each “well”. Add ¼ cup warm water to pan and cover. Turn heat to low and let cook 5 minutes, or to desired doneness of eggs.

To serve: In four bowls (or two, depending on how hungry you are) layer ½ cup cooked quinoa, bean mixture, egg, ¼ avocado slices and a bit of cheese and cilantro. Serve with corn or whole wheat tortillas.

Homemade Banana Nut Protein Bars

These all-natural protein bars are gluten-free, vegan, and naturally sweetened. They are a delicious treat anytime of day - and come in handy to pack in your carry-on bag while traveling!

PREP 5 min | COOK 15 min | FREEZE 1 hr | MAKES 16 Bars

INGREDIENTS

• 1 ½ cup gluten free rolled oats

• ¾ cup whole almonds - raw or roasted without salt

• ½ cup dried currants

• ½ cup pistachios

• ⅓ cup toasted hemp seeds or flaxseed

• ⅓ cup walnuts

• ⅓ cup pumpkin seeds

• ½ cup unsweetened, organic coconut flakes

• ⅓ cup pure maple syrup or honey

• ¼ cup pureed ripe banana

• 1 cup cashew or almond butter

INSTRUCTIONS

Line an 8 x 8 pan with parchment or waxed paper, leaving ends to hang over edge of pan.

Add the first 8 ingredients to a large bowl and mix to combine.

Add the maple syrup or honey and the pureed banana. Mix to combine.

Mix in the cashew or almond butter until combined.

Place batter in prepared pan, pressing down firmly and evenly with hands.

Let pan sit in freezer for approximately 1 hour.

Remove pan from freezer. Lift out entire slab of bars by pulling up on paper. Gently peel paper from bars. Cut into 16 bars.

Store in sealed container in freezer for best results.

These bars will be crumbly, since they are natural and do not contain artificial fillers or binders.

Red, White and Green Pinwheels

PREP 20 min | SERVES 4

INGREDIENTS

• 3 collard green leaves, washed, main vein removed

• 4 oz. smoked salmon

• 2 avocados, sliced thin

• 3 tbsp capers

• 3 tbsp cream cheese (or almond milk cream cheese)

• 2 tbsp mascarpone cheese (or coconut milk yogurt)

• 1 tsp. whole grain mustard (optional)

INSTRUCTIONS

Make the cream cheese spread. Combine cream cheese, mascarpone cheese and mustard.

Lay one collard green on a flat surface. Spread leaf with 1 tbsp cream cheese spread.

Layer with ⅓ of the smoked salmon, then add a layer of sliced avocado.

Sprinkle with 1 tbsp of capers.

Repeat with two other leaves and ingredients.

With the base/stem end of the leaf in front of you, fold the two opposite vertical ends of the leaf, toward the center (about 1 inch fold). Beginning with the stem end of the leaf roll the leaf tortilla style. With a sharp knife cut the wrap in 1 inch pieces, leaving about 4 pinwheels.

Turkey Burgers, Greek Style

Turkey is a great alternative to red meat when you want a varied diet!

With peppers, garlic, olives and feta cheese you bring the Mediterranean into your home.

PREP 25 min | COOK 25 min | SERVES 4 

INGREDIENTS

• 1 ½ lbs turkey meat, ground (white, dark or a mixture of both)

• 2 Tbsp green bell pepper, diced

• 2 Tbsp poblano pepper (seeds removed) diced

• 3 Tbsp. red onion, diced

• 2 -3 large cloves of garlic, minced

• ⅓ cup cucumber unpeeled, diced

• 2 Tbsp fresh oregano or ½ tsp. dried oregano

• 3 Tbsp soy sauce (gluten free)

• Rice bran oil (or grapeseed oil)

• 2 Tbsp fresh parsley, chopped fine

• 2 Tbsp fresh rosemary, chopped fine

• 2 Tbsp fresh dill, chopped fine

• ½ veggie or chicken broth or water

• Salt

• Pepper

• ⅓ cup mascarpone cheese (non-dairy use plain coconut yogurt)

• 1 tsp prepared horseradish, drained

• Parsley for garnish

INSTRUCTIONS

Preheat oven to 325 degrees.

Make the horseradish sauce. Combine the mascarpone cheese and horseradish. Garnish with parsley.

Combine remaining ingredients except the parsley, rosemary and dill, and divide into four patties.

Bring oil to medium heat in oven proof pan on top of the stove.

Fry burgers gently - be careful to not burn - about 8 minutes on each side.

Finish cooking burgers in preheated oven about 20 minutes or until an internal temperature of at least 165 - 170 degrees.

Deglaze pan with broth or water until thickened; serve on the side with burgers.

Combine fresh parsley, rosemary and dill. Divide evenly on top of burgers.

Serve with horseradish sauce

Cauliflower Salad with Spicy Almonds

A nutrition packed salad perfect for a casual lunch, potluck dinner, or dinner party!

Cauliflower is a superfood providing vitamins C and K, fiber and antioxidants.

PREP 20 min | COOK 15 min | SERVES 6

INGREDIENTS

• 8 cups cauliflower chopped into small slivers (1 1/2 - 2 cauliflower heads)

• zest of 2 lemons

• ¼ cup fresh chopped chives

• ¼ cup fresh chopped dill

• ½ tsp salt

• 1 ⅓ cups raw or roasted and unsalted whole almonds

• 1 egg white

• pinch of salt

• ¼ cup cajun spice mix (or substitute ¼ cup BBQ spice mix or 1 Tbsp chili powder)

• 2 tsp granulated sugar (optional)

• 1 cup virgin olive oil

• ½ cup apple cider vinegar

• 1 garlic clove minced

• ½ shallot chopped

• 1 ½ Tbsp honey

• 1 Tbsp fresh thyme chopped

INSTRUCTIONS

Preheat oven to 350F.

Mix chopped cauliflower, lemon zest, chives, dill and salt into large mixing bowl.

In small bowl, mix almonds with slightly beaten egg white, pinch of salt, spicemix and sugar (optional).

Spread the mixture on a parchment covered baking sheet and bake in oven for 5 minutes.

Stir the almonds and bake another 5 minutes. Let almonds cool, then coarsely chop. Add to cauliflower mixture.

In small bowl make vinaigrette, whisking together olive oil, vinegar, garlic, shallot, honey and thyme.

Drizzle half of vinaigrette over salad and toss. Add more dressing and salt and pepper as desired.

Serve chilled or at room temperature.