Our Recipes

Cooking is a joy for us. These recipes are part of our C.A.N. program, they are delicious and are integral to a healthy diet.

Check back here for an ever growing list of healthy and tasty recipes.

Look for these icons in each recipe:






Spring Salmon


  • 4 skinless salmon fillets (6 to 8 oz. each) or chicken breasts butterflied
  • 4 tbsp. butter, at room temperature
  • 2 tbsp. capers, drained and chopped
  • 2 tbsp. (about 2 palmfuls) fresh dill, chopped
  • Salt and pepper
  • 1/4 cup EVOO
  • 1/2 lemon, juiced (about 2 tbsp.)
  • 2 tbsp. white wine vinegar or unseasoned rice vinegar
  • 1 large shallot, minced or grated
  • 2 cloves garlic, grated or pasted
  • 1 rounded tsp. Dijon mustard
  • 1 bunch asparagus, tough ends trimmed
  • 1 1/2 cups shelled fresh peas or frozen peas, preferably organic
  • 1 cup cherry tomatoes, any color, quartered
  • A handful of tarragon leaves, coarsely chopped


1. Preheat the oven to 375°. Arrange the fish or chicken on a parchment-lined baking sheet, spacing evenly. In a small bowl, mix the butter, capers and dill. Season the fish or chicken with salt and pepper and top with the butter mixture. Bake until the fish is opaque in the center, or chicken is cooked through-  12 to 15 minutes.

2. Meanwhile, in a large bowl, whisk the EVOO, lemon juice, vinegar, shallot, garlic and Dijon mustard; season the dressing.

3. Prepare a large bowl of ice water. In a large skillet, bring a couple of inches of water to a boil. Salt the water, add the asparagus and peas and  cook until crisp-tender, 2 to 3 minutes. Using a slotted spoon, transfer to the ice water and let cool. Drain and pat dry. Cut asparagus angle into 2-inch pieces and add to the dressing. Add peas and tomatoes to the dressing; toss and season with salt and pepper.

4. Divide the salmon or chicken among plates; top with the vegetables. Garnish with the tarragon. Serve with quinoa or rice if desired

Chicken Ramen Bowl

From forkknifeswoon.com 


  • 2 chicken breasts (boneless, skin-on)*
  • kosher salt and freshly-ground black pepper, to season
  • 1 tbsp unsalted butter
  • 2 tsp sesame or vegetable oil
  • 2 tsp fresh ginger, minced
  • 3 tsp fresh garlic, minced
  • 3 tbsp low-sodium soy sauce
  • 4 cups rich chicken stock
  • 1 oz dried shiitake mushrooms (or 1/2 cup fresh)
  • 1-2 tsp sea salt, to taste
  • 2 large eggs
  • 1/2 cup scallions, sliced
  • 2 (3 oz) packs dried ramen noodles
  • optional: fresh jalapeño slices, for serving


  1. Cook the chicken*: Preheat the oven to 375 degrees. Season the chicken generously with salt and pepper. Melt the butter in a large oven-safe skillet over medium heat. Add the chicken, skin-side down, and cook until the skin is golden brown and releases easily from the pan, about 5-7 minutes. Flip the chicken over and cook for another 4-5 minutes, until golden. Transfer the skillet to the oven and roast for 15-20 minutes, until the chicken is cooked through. Remove from the oven, transfer the chicken to a plate and cover with foil until ready to serve.
  2. Make the ramen broth: Heat the oil in a large pot over medium heat, until shimmering. Add the garlic and ginger, and cook for a few minutes until softened. Add the soy sauce and stir to combine. Cook for another minute. Add the stock, cover, and bring to boil. Remove the lid, and let simmer uncovered for 5 minutes, then add the dried mushrooms. Simmer gently for another 10 minutes, and season with salt, to taste.
  3. Make the soft-boiled eggs: Fill a pot with enough water to cover the eggs, and bring to a boil. Gently lower the eggs (still cold from the fridge) into the boiling water, and let simmer for 7 minutes (for a slightly-runny yoke) or 8 minutes (for a soft, but set-up yoke).
  4. Meanwhile, fill a large bowl with ice water. When the timer finishes, transfer the eggs to the ice bath to stop the cooking process. Wait at least 5 minutes, or until cool enough to handle, then carefully peel away the shell and slice in half, lengthwise. Set aside until ready to serve.
  5. Assemble the ramen bowls: Meanwhile, chop the scallions and jalapeño (if using). Slice the chicken into thin pieces. Set aside. When the eggs finish cooking, add the ramen noodles to the boiling water. Cook for 2-3 minutes, until soft, then divide the noodles into two large bowls. Add the sliced chicken and the ramen broth. Top with the fresh scallions, jalapeño and the soft boiled egg. Serve immediately.
Chicken Shawarma


  •             2 lbs boneless skinless chicken breasts and/or thighs, cut into pieces
  •             6 tbsp extra virgin olive oil, divided
  •             2 tsp cumin
  •             2 tsp paprika
  •             1 tsp allspice
  •             3/4 tsp turmeric
  •             2 garlic cloves, minced
  •             1/4 tsp cinnamon
  •             Pinch of cayenne
  •             Salt and black pepper
  •             Nonstick cooking oil spray


In a small bowl, whisk together 1/4 cup olive oil, the spices, 3/4 tsp salt and 1/4 tsp black pepper. Pour the spice marinade over the chicken pieces. Stir with a spoon till all the chicken pieces are evenly coated in the marinade.

            Preheat oven to 400 degrees F. Line a baking sheet with foil. Spray the foil with nonstick cooking oil. Place the chicken pieces on the sheet, evenly spaced. 
Place the chicken in the oven. Let it roast for about 15 minutes till cooked through, turning the chicken pieces once with tongs halfway through cooking.
Take chicken out of the oven and let it cool slightly. Use a sharp knife to slice the meat into small, thin shawarma-like pieces. 

            Optional step- Heat 1 tbsp of oil in a skillet on the stovetop over medium. Pour half of the chicken into the skillet and sautee for 3-4 minutes till the smallest pieces of chicken turn brown and crisp. 
Remove the cooked chicken from the skillet. Heat another 1 tbsp of oil and sautee the remaining chicken in the same way. Serve warm.

Mexican Lasagna


  • 3 tablespoons extra-virgin olive oil
  • 2 pounds ground turkey or beef
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1/2 red onion, chopped
  • 1 (15-ounce) can black beans, drained
  • 1 cup medium heat salsa
  • 2 cups chopped fresh spinach
  • 1 cup frozen corn kernels
  • Salt
  • 8 (8 inch) spinach flour tortillas or corn tortillas
  • 2 1/2 cups shredded Cheddar or shredded pepper jack
  • 2 scallions, finely chopped

Preheat the oven to 425 degrees F.
Preheat a large skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil – twice around the pan. Add chicken and season with chili powder, cumin, and red onion. Brown the meat, 5 minutes. Add salsa and spinach. Add black beans and corn. Heat the mixture through, 2 to 3 minutes then season with salt, to your taste.

Coat a shallow baking dish with remaining extra-virgin olive oil, about 1 tablespoon oil. Cut the tortillas in half or quarters to make them easy to layer with. Build lasagna in layers of meat and beans, then tortillas, then cheese. Repeat: meat, tortilla, cheese again. Bake lasagna 12 to 15 minutes until cheese is brown and bubbly. Top with the scallions and serve.

Chicken Enchilada


  • 3 tablespoons vegetable oil
  • 1 1/2 pounds skinless boneless chicken breast
  • Salt and pepper
  • 2 teaspoons cumin powder
  • 2 teaspoons garlic powder
  • 1 teaspoon Mexican Spice Blend
  • 1 red onion, chopped
  • 2 cloves garlic, minced
  • 1 cup frozen corn, thawed
  • 5 canned whole green chiles, seeded and coarsely chopped
  • 4 canned chipotle chiles, seeded and minced
  • 1 (28-ounce) can stewed tomatoes
  • 1/2 teaspoon all-purpose flour
  • 16 corn tortillas
  • 1 1/2 cups enchilada sauce, canned
  • 1 cup shredded Cheddar and Jack cheeses
  • Garnish: chopped cilantro leaves, chopped scallions, sour cream, chopped tomatoes

Coat large sautee pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, garlic powder and Mexican spices before turning. Remove chicken to a platter, allow to cool.
Sautee onion and garlic in chicken drippings until tender. Add corn and chiles. Stir well to combine. Add canned tomatoes, sautee 1 minute.
Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to sautee pan, combine with vegetables. Dust the mixture with flour to help set.
Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese. Bake for 15 minutes in a preheated 350 degree F oven until cheese melts. Garnish with cilantro, scallion, sour cream and chopped tomatoes before serving. Serve with Spanish rice and beans.

Shrimp Fettucine Alfredo


  • 6 oz whole wheat pasta
  • ¾ lb shrimp, uncooked with skins removed
  • 1 cup frozen peas OR 6 asparagus trimmed and cut into ½ inch pieces
  • 2 tsp unsalted butter
  • 3 garlic cloves, minced
  • 2 tsp corn starch
  • 2 grates of nutmeg (or a small pinch of ground)
  • ¾ cup chicken stock
  • ½ cup grated parmesan
  • ¾ cup 2% Greek yogurt
  • Salt
  • Pepper


Cook pasta according to package directions. During the last minute of cooking, add the shrimp and vegetables and continue cooking until shrimp are pink and cooked through.

While pasta is boiling, heat butter in a large sauté pan. Add garlic and stir for about 2 minutes. Meanwhile, combine cornstarch and nutmeg in a small bowl. Whisk in chicken stock and mix until smooth. Pour mixture into the pan with the garlic and butter and increase heat. Continue whisking until thickened. Add ¼ cup cheese and whisk until melted. Remove pan from heat and add yogurt.

In a large bowl, mix pasta with the sauce. Add pepper and a small amount of salt. Top with remaining cheese and serve.

Noodleless Lasagna


  • 3 medium zucchini

  • 2 Tbsp olive oil

  • 1 red onion, diced

  • 1 red bell pepper, seeded and diced

  • 2 carrots, grated or finely chopped

  • 4 cloves garlic, minced

  • 1½ lbs mushrooms, chopped into ¼” pieces

  • 1 jar marinara sauce

  • 1 tsp dried oregano

  • 1½ tsp dried basil

  • 1 tsp red pepper flakes

  • 16 oz container ricotta cheese or cottage cheese

  • 1 large egg, beaten

  • ½ cup grated Parmesan cheese

  • 3 cups shredded mozzarella cheese

  • Parmesan cheese for sprinkling


  1. Preheat oven to 350 degrees. Spray a 9″x13″ casserole dish with cooking spray. Trim off the ends from the zucchini and slice the squash lengthwise into ⅛” thick slices. These will be your lasagna ‘noodles’. Lightly season both sides of the zucchini slices with salt and lay them side-by-side onto paper towels to drain while you prepare the filling.

  2. Place a large skillet over medium-high heat and add the olive oil. When the oil is hot, add diced red onion, bell pepper, mushrooms and carrots then cook 4-5 minutes until the onions are translucent. Add garlic and cook for 15-20 minutes until all of the liquid given off by the vegetables has completely evaporated.

  3. Stir in marinara sauce, oregano, basil and red pepper flakes then bring the mixture to a bubble. Reduce heat to medium-low and simmer approximately 10 minutes until the sauce becomes very thick.

  4. While the sauce is simmering, stir the ricotta together with the beaten egg and Parmesan cheese then set aside. Blot all moisture from the zucchini slices with additional paper towels.

  5. When the sauce has thickened, remove from heat and spread about ½ cup in the bottom of the prepared baking dish. Cover the bottom of the dish with zucchini slices, overlapping slightly and trimming if necessary. Spread half of the ricotta/cottage cheese mixture over the zucchini in an even layer then spread half of the vegetable sauce on top. Sprinkle with 1 cup of mozzarella cheese, then repeat the layers of zucchini, ricotta, vegetable sauce and mozzarella cheese. Add one final layer of zucchini slices to the top and cover with aluminum foil.

  6. Bake 30 minutes then remove the foil and sprinkle the remaining cup of mozzarella cheese and an additional sprinkling of Parmesan over the top of the zucchini. Return to the oven to bake uncovered an additional 15 minutes then remove and allow it to cool 15 minutes before slicing. Enjoy!

Black Bean Burger


  • 1 15- to 16-ounce can black beans, rinsed, drained 
  • 1/3 cup finely chopped red onion 
  • 1/4 cup dry breadcrumbs, quinoa flakes, or crushed gluten free crackers
  • 2 tablespoons chunky salsa 
  • 1 teaspoon ground cumin 
  • 1 teaspoon garlic powder
  • 1/2 teaspoon hot pepper sauce (such as Tabasco) 
  • Vegetable oil 
  • 2 whole wheat or gluten free hamburger buns 
  • Guacamole 


  1. Using fork, mash beans in medium bowl. Mix in onion, breadcrumbs, 2 tablespoons salsa, cumin and hot pepper sauce. Season with salt and pepper. Using moistened hands, shape bean mixture into two 3- to 4-inch-diameter patties. 
  2. Put vegetable oil in sauté pan and cook for 4 minutes each side. Top with guacamole and place on buns. Serve with kale chips or sweet potato fries
Turkey Artichoke Stuffed Shells


  • 1 (12-ounce) box jumbo pasta shells (recommended: Barilla)

  • 3 tablespoons extra-virgin olive oil

  • 1/2 large yellow onion, chopped (about 1 cup)

  • 3 cloves garlic, chopped

  • 1 pound ground turkey

  • 1/2 teaspoon kosher salt, plus 1/2 teaspoon

  • 1/4 teaspoon freshly ground black pepper, plus 1/4 teaspoon

  • 1 (8 to 10-ounce) package frozen artichokes, thawed and coarsely chopped

  • 1 (15-ounce) container ricotta cheese

  • 3/4 cup grated Parmesan

  • 2 eggs, lightly beaten

  • 1/4 cup chopped fresh basil leaves

  • 2 tablespoons chopped fresh flat-leaf parsley

  • 5 cups Arrabbiata Sauce, recipe follows

  • 1 1/2 cups grated mozzarella (about 5 ounces)


Bring a large pot of salted water to a boil over high heat. Add the pasta and partially cook until tender but still very firm to the bite, stirring occasionally, about 4 to 5 minutes. Drain pasta.

Meanwhile, in a large heavy skillet, heat the olive oil over medium-high heat. Add the onions and the garlic and cook until the onions are soft and starting to brown, about 3 minutes. Add the ground turkey, 1/2 teaspoon salt, and 1/4 teaspoon black pepper and continue to cook, stirring occasionally, until the meat is slightly golden and cooked through. Add the artichoke hearts and stir to combine. Remove from heat and let cool.

In a large bowl combine the cooled turkey mixture with the ricotta cheese, Parmesan cheese, eggs, basil, parsley, and the remaining salt and pepper. Stir to combine.

To stuff the shells, cover the bottom of a 9 by 13 by 2-inch baking dish with 1 cup of Arrabbiata sauce. Take a shell in the palm of your hand and stuff it with a large spoonful of turkey mixture, about 2 tablespoons. Place the stuffed shell in the baking dish. Continue filling the shells until the baking dish is full, about 24 shells. Drizzle the remaining Arrabbiata Sauce over the shells, top with the grated mozzarella. If freezing, cover tightly with plastic wrap and place in the freezer for 1 day and up to 1 month.

To bake, preheat the oven to 400 degrees F. Bake until the shells are warmed through and the cheese is beginning to brown, about 60 minutes (20 minutes if shells are unfrozen.)

Arrabbiata Sauce


  • 2 tablespoons extra-virgin olive oil

  • 6 ounces sliced pancetta, coarsely chopped

  • 2 teaspoons crushed red pepper flakes

  • 2 garlic cloves, minced

  • 5 cups jarred or fresh marinara sauce


Heat the olive oil in a large soup pot over medium heat. Add the pancetta and saute until golden brown, about 5 minutes. Add the garlic and saute until tender, about 1 minute. Add the marinara sauce and red pepper flakes and bring to a simmer. Remove from heat and let cool until ready to use.

Yield: approximately 6 cups

Shrimp Pineapple Fried Rice


  • 2 tablespoons sesame oil

  • 1 lb medium shrimp, peeled and deveined

  • 1 large red bell pepper, diced

  • 1/2 medium red onion, diced

  • 2 carrots, shredded

  • 2 celery stalks, diced

  • 4 green onions

  • 2 garlic cloves, chopped

  • 2 large eggs, beaten

  • 2 cups cooked rice

  • 2 tablespoons soy sauce

  • 2 tablespoons lime juice

  • 1 1/2 cups diced fresh pineapple

  • 1/2 cup torn cilantro leaf


  1. Heat oil in a large nonstick skillet over medium-high heat; add shrimp and stir-fry 1 minute or until they turn pink on the outside but are only halfway cooked through. Remove shrimp.

  2. Add to skillet bell pepper, onion, garlic, carrot and celery; stir-fry 3 minutes or until onion is translucent. Add eggs and stir-fry 30 seconds.

  3. Stir in rice, separating grains with back of spoon, and stir-fry 2 minutes. Add soy sauce and lime juice; cook, stirring, for 2 minutes.

  4. Return shrimp to skillet with fresh pineapple and stir-fry 2 minutes or until shrimp are cooked through. Stir in green onions and cilantro.

Orange Chicken with Asparagus


  • 8 oz chicken, sliced in ½ inch strips

  • 2 cups chopped asparagus

  • 4 green onions

  • 1 bell pepper, chopped

  • 2 carrots, chopped or shredded

  • 2 celery stalks, diced

  • 2 clove garlic, minced

  • 1 tbsp sesame oil

  • ½ tsp red pepper flakes

  • 1 tbsp tamari

  • 1 tbsp honey

  • 1 tbsp sesame seeds

  • 2 oranges juiced and zested

  • Brown Rice, to serve


  1. Heat 1 tablespoon sesame oil in a large skillet over medium heat. Sauté chicken, sliced into 1/2-inch strips, garlic and red pepper flakes for about 5 minutes.

  2. Add chopped asparagus, carrot, celery and bell pepper and cook 3 minutes more.

  3. In a small bowl, whisk together tamari, honey, sesame seeds, green onions and juice and zest of oranges. Add to skillet and cook 1 minute.

  4. Serve over 1/2 cup cooked brown rice, sprinkle with more sesame seeds.

Chicken Fajitas


  • 1 1/4 to 1 1/2 pounds skinless, boneless chicken breasts

  • Salt

  • 2 Tbsp rice bran oil or olive oil

  • 1 large onion, sliced lengthwise into large strips

  • 3 bell peppers of various colors, sliced into 1/4-inch strips


  • 2 Tbsp lime juice

  • 3 Tbsp olive oil

  • 1 garlic clove, minced

  • 1/2 teaspoon salt

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon chili powder

  • 1/2 jalapeno, seeded and minced

  • 1/4 cup chopped cilantro


  • 8-12 flour tortillas

  • Salsa

  • Sliced avocado

  • Sour cream or greek yogurt

  • Lettuce


1. Cut chicken breasts in half. Mix all the marinade ingredients together in a glass or plastic container. Add the chicken, mix well, cover and let marinate at room temperature for 1 hour.

2. Remove the chicken from the marinade. Wipe off most of the marinade and sprinkle the chicken pieces with salt.

3. Heat grill up to about 375-400 degrees. Make sure grill is clean, and to keep chicken juicy, you can oil the grate. Make sure chicken is cooked all the way through and browned on each side.

4. While the chicken is resting, cook the onions and peppers. Add a tablespoon of oil to the frying pan. Heat on high. As soon as the oil is hot, add the onions and peppers to the pan. Spread the onions and peppers in an even layer in the pan. Let them cook undisturbed for 2 minutes. You want them to sear with some blackening. Stir the vegetables and continue to cook for another 2 minutes.

5. Slice the chicken against the grain into strips. Serve at once with the peppers and onions, some warm tortillas and sides!

BBQ Chicken Salad


  • 1 rotisserie chicken- meat picked and chopped into bite sized pieces
  • ½-3/4 cup plain Greek yogurt
  • ¼ cup low sugar BBQ sauce
  • 1 sliced green onion
  • ½ cup frozen corn (defrosted)


Combine all ingredients and chill. Serve with salad gre.

Avocado Stuffed Burgers


  • 3 1lb ground beef or ground turkey
  • 3 cloves garlic, minced
  • 4 green onions, chopped
  • 2 tablespoons fresh parsley, finely chopped
  • 2 tablespoon mustard
  • 3 large eggs
  • 1/3 cup flour
  • 1 teaspoon Himalayan salt
  • 1/2 teaspoon ground pepper
  • 2 ripe avocado, sliced crosswise
  • 1/4 cup chipotle mayo
  • Leftover avocado slices from burgers


1. Preheat your outdoor grill to medium-high heat.

2. Add all the ingredients listed except for the avocado and mayo, to a fairly large mixing bowl and knead by hand until well combined. Form into 18 thin, equal patties, of approximately 3 oz each.

3. Slice the avocados in half crosswise, remove the pit and then slice each half into 3 equal slices; keep the larger slices to stuff the burgers and use the smaller ends for toppings.

4. To build the burgers, place one avocado slice on six of the patties, then drop a spoonful of the mayo right in the center of the avocado slices. Cover with a second meat patty, then carefully pick this up in your hands and pinch the edges with your fingers to make sure your patties are nicely sealed. Finish forming the patties with your hands so they become beautiful and nice and round.

6. Brush the patties with olive oil, sprinkle with salt and pepper and grill over medium-high heat for about 4-6 minutes per side, depending on desired level of doneness.

7. Serve on a bed of lettuce or on a bun with desired toppings!

Chicken Satay Skewers with Peanut Sauce



  • 1 cup plain yogurt

  • 1 teaspoon freshly grated ginger

  • 1 teaspoon minced garlic

  • 1 tablespoon curry powder

  • 1 1/2 pounds skinless, boneless chicken breasts, cut into strips

  • 20 wooden skewers, soaked in water 30 minutes

  • Coconut oil, for grilling

  • Butter lettuce leaves

  • Fresh cilantro leaves

Peanut Sauce:

  • 1 cup smooth peanut butter

  • 1/4 cup low-sodium tamari

  • 2 teaspoons red chili paste, such as sambal

  • 2 tablespoons dark brown sugar

  • 2 limes, juiced

  • 1/2 cup hot water

  • 1/4 cup chopped peanuts, for garnish .


Combine first 5 ingredients and marinate for 1-2 hours. Then skewer the chicken and grill 3-5 minutes or until cooked through. Serve on lettuce leaves sprinkled with cilantro and dipping sauce on the side.

Zucchini Pasta


  • 4 organic zucchini, spiralized

  • Salt

  • 1 lemon, zested and juiced

  • 1 teaspoon olive oil


Boil a large pot of salted water. Add the zucchini and gently stir. Cook for 2 minutes and drain well in a colander. Add lemon zest, juice, salt and olive oil and serve immediately

Coconut Curry with Tofu


  • 2 bunches green onions
  • 1 (14 ounce) can light coconut milk
  • 1/4 cup soy sauce, divided
  • 1/2 teaspoon brown sugar
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon minced fresh ginger
  • 2 teaspoons chile paste
  • 1 pound firm or extra firm tofu, cut into 3/4 inch cubes
  • 4 roma (plum) tomatoes, chopped
  • 1 yellow bell pepper, thinly sliced
  • 4 ounces fresh mushrooms, chopped
  • 1/4 cup chopped fresh basil
  • 4 cups chopped bok choy
  • salt to taste


1.  Remove white parts of green onions and finely chop them. Chop onion greens into 2 inch pieces.
2.  In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, brown sugar, curry powder, ginger, and chile paste. Bring to a boil.
3.  Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Garnish with remaining green onion.

Baked Gruyere, Sausage, Asparagus Omelet

Ingredients (Serves 4-6)

  • Olive oil or coconut oil for creasing baking dish
  • 2 tbsp. olive oil
  • 1 small onion, diced
  • 10 ounces of asparagus, cut into 1/3 inch pieces
  • 1 clove garlic, minced
  • ½ pound organic turkey sausage, casings removed
  • 8 large eggs, local or organic
  • 1/3 cup whole milk or goat milk
  • 1 tbsp. kosher salt
  • freshly ground black pepper
  • 1 red bell pepper, diced
  • 1 ½ cup grated gruyere cheese
  • ¼ cup plus 2 tbsp. freshly chopped parsley


Preheat the oven to 425 degrees. Lightly olive oil an 8 by 8-inch baking dish.
Heat olive oil in a medium skillet over medium-high heat. Add the onion and garlic and cook until onions are translucent, about 4 minutes. Add the sausage and cook until brown, about 6 minutes. Set the pan aside to cool.

Steam asparagus until tender, about five minutes. Strain.

In a large bowl, whisk together the eggs, milk, salt and pepper, to taste, until smooth, about 20 seconds. Add the red bell pepper, 1 cup of Gruyere cheese and ¼ cup parsley. Stir in the onion mixture and cut asparagus. Pour the batter into the prepared pan. Sprinkle with the remaining cheese. Bake for 20 to 25 minutes or until golden brown.

Cut the baked omelet into wedges and sprinkle with remaining parsley before serving.

Chicken Nuggets with Green Beans


  • 2 lb chicken breast cubed
  • ¼ cup Greek yogurt
  • Garlic , 1 clove minced or 1 tsp powder
  • Dill, dried (optional)
  • Salt and pepper
  • 1 tbsp olive oil
  • ¼ cup parmesan cheese
  • ¼ cup bread crumbs


  1. Mix yogurt, garlic, dill, salt and pepper, olive oil. Put all chicken in yogurt mixture and marinate for 30 minutes if possible.
  2. Combine parmesan cheese and bread crumbs in a shallow bowl. In small batches, dredge chicken in cheese bread crumb mixture.
  3. Put all chicken pieces on a cookie sheet and cook at 375 for 15-20 minutes until cooked through.

Green Beans:


  • 1 lb fresh or frozen green beans
  • 1 tbsp butter
  • 1 minced garlic clove or ½ tsp garlic powder
  • 2/3 cup chicken or vegetable stock
  • Juice of ½ a lemon
  • Salt and pepper


  1. Heat butter in the pan. Add beans and garlic until crisp tender and garlic still fragrant, about 2 minutes.
  2. Add stock and reduce until sauce is thickened, about another 2 minutes. Add lemon juice and salt and pepper.
  3. Serve with the chicken, spreading the sauce over the chicken as well.
Chicken Piccata


  • 4 (4-ounce) boneless, skinless chicken breast halves
  • Salt and ground black pepper
  • 1/3 cup panko bread crumbs
  • 1/2 teaspoon finely grated lemon zest
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil
  • 1/4 cup fresh lemon juice
  • 1 cup reduced-sodium chicken broth
  • 1 (14-ounce) can artichoke hearts chopped
  • 1/4 cup drained and rinsed capers


  1. Place chicken in zip-top bags and pound with a meat mallet or rolling pin until 1/4-inch thick.
  2. Remove chicken from bag and season all over with salt and black pepper.
  3. In a shallow dish (or plastic bag), combine panko, lemon zest, paprika, and garlic powder. Mix well. Add chicken and turn to coat. Remove chicken from flour mixture and shake off excess flour.
  4. Heat oil in a large skillet over medium-high heat. Add chicken and sautee 2 minutes per side, until golden brown and cooked through.
  5. Add lemon juice and chicken broth and bring to a simmer. Simmer 5 minutes, until chicken is cooked through and sauce thickens. Add artichoke hearts and capers and simmer 1 minute to heat through.
Asian Salmon


  • 1 side fresh salmon, boned but skin on (about 3 pounds) 


  • 2 tablespoons Dijon mustard 
  • 3 tablespoons good soy sauce 
  • 6 tablespoons good olive oil 
  • 1/2 teaspoon minced garlic 


  1. Light charcoal briquettes in a grill and brush the grilling rack with oil to keep the salmon from sticking. 
  2. While the grill is heating, lay the salmon skin side down on a cutting board and cut it crosswise into 4 equal pieces.
  3. Whisk together the mustard, soy sauce, olive oil, and garlic in a small bowl. Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.
  4. Place the salmon skin side down on the hot grill; discard the marinade the fish was sitting in. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes. The salmon will be slightly raw in the center, but don’t worry; it will keep cooking as it sits. 
  5. OR- Bake at 400 for 20 minutes
  6. Transfer the fish to a flat plate, skin side down, and spoon the reserved marinade on top. Allow the fish to rest for 10 minutes. Remove the skin and serve warm, at room temperature, or chilled
Falafel with Greens


  • 4 cups stemmed and torn collard greens (one bunch), or swiss chard
  • 1 15.5 ounce can chickpeas, rinsed and drained
  • 3 medium to large cloves garlic, chopped
  • 1.5 Tbsp tahini
  • 1.5 Tbsp fresh lemon juice
  • 1/4 tsp cumin
  • sea salt and black pepper
  • 3-4 Tbsp oat flour (ground from gluten free oats)
  •  4 Tbsp grapeseed or olive oil for cooking


  1. Add collard greens, chickpeas, garlic, tahini, lemon juice, cumin, and a healthy pinch each salt and pepper to a food processor and mix to combine 
  2. Once well incorporated, transfer to a mixing bowl and stir in oat flour 1 Tbsp at a time until the mixture is thick enough to handle – about 3-4 Tbsp.
  3. Taste and adjust seasonings as needed. I added more salt, pepper and lemon juice, and a touch more tahini.
  4. Heat a large skillet over medium to medium-high heat and add 2 Tbsp oil at a time. Swirl to coat pan. Add 4 falafel (or however many will fit very comfortably) to the pan at a time. Check at the 1-2 minute mark to ensure they’re not browning too quickly. If they are, slightly reduce heat. Flip once deep golden brown – about 3-4 minutes.
  5. Cook until the underside is golden brown as well.
  6. Serve immediately with hummus and paprika, or inside a pita with garlic sauce or hummus.

Will store in the fridge, layered with parchment paper in an airtight container, for several days. Freeze to keep longer.

Butter Chicken


Spice Blend:

  • 1 tablespoon garam masala 
  • 1 1/2 teaspoons ground ginger
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne


  • 5 tablespoons butter
  • 1 large onion, chopped (about 1 cup)
  • 2 teaspoons minced garlic
  • 2 teaspoons fresh minced ginger
  • 1 tablespoon tomato paste
  • 1 (15-ounce) can tomato sauce
  • 1 (14 1/2-ounce) can diced tomatoes in juice
  • 1 skinless rotisserie chicken, boned out and pulled into 1 1/2 by 1/2-inch chunks
  • 1 (10-ounce) box frozen peas, thawed
  • 1/3 cup plain yogurt
  • Hot basmati rice, for serving


  1. Stir the spice blend together in a small bowl and set aside.
  2. To make the sauce: Melt the butter in a nonstick skillet over medium heat. Add the onion and cook, stirring frequently, until the pieces just begin to turn gold, about 5 minutes.
  3. Add the garlic, ginger, tomato paste and spice blend, and cook for 1 minute, stirring constantly to prevent burning. The spices will be fragrant.
  4. Add the tomato sauce and diced tomatoes and stir will. Add the chicken pieces, spoon the sauce over the top and bring to a simmer.
  5. Turn the heat to low and cook, uncovered, until the chicken is warmed through and the sauce is flavorful, about 10 minutes. Stir frequently. Remove the chicken to a serving dish and cover to keep warm. 
  6. Shake any excess water from the peas. Add the peas and yogurt to the sauce in the pan, stir well and heat through. Do not boil. Spoon the sauce over the chicken. Serve with rice and warmed nann bread.
Cauliflower “Alfredo”


  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup ½ and ½ (more to taste)
  • ½ cup parmesan cheese (optional)
  • Drizzle olive oil


Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.

Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.

Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, cheese, olive oil and ½ and ½ . Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot!

Roasted Vegetables and Chicken Thighs


  • 2 tablespoons whole-grain or Dijon mustard
  • 2 tablespoons chopped fresh thyme or 2 teaspoons dried
  • 2 tablespoons extra-virgin olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 1/2-2 pounds bone-in chicken thighs, skin removed
  • 2 medium sweet potatoes, peeled and cut into 1-inch pieces
  • ½ head of cauliflower, cut into 1 inch pieces
  • 8 cloves garlic, peeled
  • I pound Brussels Sprouts, trimmed and halved
  • 1 large red onion, cut into 1-inch wedges


Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.

Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.

Toss sweet potatoes, whole garlic cloves, cauliflower, Brussels and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.

Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.

Chipotle Lime Chicken Skewers


  • 1 cup greek yogurt

  • 2 Tbsp fresh lime juice

  • 2 Tbsp chopped fresh cilantro

  • 2 cloves garlic, chopped

  • 1 chipotle pepper in adobo, chopped

  • 2 lbs boneless skinless chicken breast or thighs cut into thin strips



  1. Combine all ingredients except chicken in medium bowl. Keep aside ¼ c. yogurt mixture for dipping.
  2. Thread chicken on skewers then brush with mayo mixture. If using wooded skewers, soak in water for 15 minutes before use.
  3. Grill or broil chicken, turning once, for 8 minutes or until fully cooked.

Serves 8

Fish Tacos


  • 2 tbsp Olive Oil
  • 1 medium onion, peeled and sliced
  • 1-2 chili peppers (Serrano or jalapeno) finely chopped
  • ½ tsp Mexican Oregano
  • ½ tsp cumin
  • 1 large sweet pepper (red, yellow or orange) cut into thin strips
  • 2 large sprigs Cilantro, minced
  • 1 clove garlic
  • Salt and Pepper
  • 1 pound cod  other mild white fish fillets (you can use salmon, tuna or other large fish)
  • 8 corn tortillas
  • One cup shredded cabbage
  • Salsa
  • Lime/Sour cream/avocado


Put olive oil into skillet and heat on medium high heat. Add onion, chili, oregano and cumin and cook 3 minutes, stirring occasionally.

Add sweet pepper and cilantro. Cook another 10 minutes until begins to soften, and then add garlic. Cook additional 1 to 2 minutes. Season mixture with salt and pepper. Set aside and keep warm.

Add more oil to pan. Heat on medium high. Add the fish and cook 3-5 minutes per side, depending on fillets’ thickness. When cooked, cut into chunks and set aside.

Heat corn tortillas in microwave, 4 at a time sprinkling a few drops of water between each one. Heat for one minute.

 Fill tacos as desired. 

Chicken Lettuce Wraps



  • 2 tablespoons apple cider vinegar
  • 2 tablespoons dark sesame oil
  • 2 tablespoons  hoisin sauce
  • 2 tablespoons soy sauce
  • 2 tablespoons honey
  • 4 teaspoons sriracha chili sauce
  • 4 cloves garlic minced
  • 4 tablespoons ginger minced


Mix together and set half aside 
Mix half the sauce into the following and cook in skillet with olive oil until meat is completely cooked: 

  • 1 pound ground chicken, pork or turkey
  • 3 tablespoon green onion minced
  • 2 tablespoon chopped cilantro
  • 2 tablespoons carrot minced
  • ½ chopped zucchini

Put in fresh lettuce leaves and serve with cilantro and extra sauce if desired

Pesto Pasta Primavera


  • ½ pound sweet red bell peppers
  • ½ pound broccoli
  • ½ pound mushrooms
  • 1 bunch greens (kale, mustard, spinach, chard)
  • 1 clove garlic
  • ¼ cup extra virgin olive oil
  • Salt
  • 12 oz pasta
  • 6 tablespoons fresh or prepared pesto sauce (see recipe below)
  • Parmesan cheese (optional)


  1. Cut the peppers and broccoli stems into narrow slices, chop the remaining broccoli head into bite size pieces. Halve the cherry tomatoes and mushrooms. Mince garlic. Chop greens.
  2. Put the olive oil, vegetables, and the garlic in a large skillet and cook over medium heat, stirring occasionally until tender, around 8-10 minutes. Add greens and cook another five minutes.
  3. Cook pasta according to directions. Drain pasta
  4. Add pesto and toss with pasta to coat. Top with vegetables and cheese and serve.

Nedra’s Pesto

  • 2 cups basil
  • 5 stalks kale
  • 3 cloves garlic
  • ½ cup pine nuts or walnuts
  • ½ cup parmesan cheese
  • 2 tablespoons fresh lemon juice
  • ¼ tsp salt (or more to taste)
  • 1 teaspoon ground flax seed (optional)
  • Approx ½ cup extra virgin olive oil
  • ½ package reduced fat cream cheese (Neufchatel)
  1. Put basil, kale, garlic, nuts, parmesan, lemon, flax seed and salt in blender.
  2. Slowly drizzle olive oil into blender and blend until smooth
  3. Take ¼ cup hot pasta water and cream cheese. Add to blender and blend until smooth and creamy.
Turkey Meatloaf “Muffins” with mashed sweet potato “Frosting”


  • Note: clean mushrooms with a damp cloth. Do not run directly under water.
  • 3 tablespoons extra-virgin olive oil, 2 turns of the pan for the mushrooms, 1 turn
    for the patties
  • 16 cremini mushrooms, (baby portobellos), chopped
  • 1 shallot, chopped
  • 1 clove garlic, minced
  • Salt and pepper
  • 1 1/3 pounds ground turkey, the average weight of 1 package
  • 3 or 4 sprigs fresh sage, leaves chopped, about 2 tablespoons
  • 1 tablespoon Worcestershire sauce, eyeball it
  • 1/2 cup Italian bread crumbs
  • 1 egg, beaten


Heat a nonstick skillet over medium high heat. Add oil, 2 turns of the pan.
Add chopped mushrooms, garlic and shallots and season with salt and pepper. Saute mushrooms and garlic 5 or 6 minutes until dark and tender.
Remove from heat. Transfer mushrooms to a bowl; add turkey to the mushroom mixture. Make a well in the center of the meat.
Add sage, Worcestershire sauce, bread crumbs and beaten egg and season with salt and pepper. Mix turkey meat loaf then put into muffin pans and cook for 20 minutes at 450

Penne a la Recovery


  • 8 oz whole grain pasta
  • 1 1/2 cups marinara
  • 1 large bottle (4 oz) fire roasted red peppers
  • 1/4 cup Greek yogurt
  • 1 cup fresh basil
  • 1 tsp Sriracha
  • salt and pepper
  • Parmesan


  1. Cook pasta according to directions. Bring peppers and marinara to a simmer in a large saute pan for about 5 minutes until thickened. Remove from heat
  2. Put yogurt and 1/2 cup sauce in a small bowl and combine. Then whisk the yogurt into the pan with the sauce. Cover and keep warm.
  3. Combine pasta, salt, pepper and sauce into a large serving bowl and top with parmesan.
  4. Serve with a side of steamed broccoli
“Healthy” Buffalo Chicken Wings


  • 2 lbs Chicken wings
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp chili pepper
  • 2 tbsp butter or earth balance
  • 2 tbsp hot sauce (sriracha sauce is best)
  • Juice of 1 lemon
  • 1 cup plain Greek yogurt
  • 2 tbsp crumbled blue cheese
  • Salt and pepper to taste
  • Celery sticks


  1. Preheat oven to 450. Toss chicken with salt, pepper and chili powder and arrange on cookie sheets. Roast until skin is lightly blistered and meat is cooked through- about 15 minutes

  2. Melt butter in large non-stick sauté pan and add hot sauce and half the lemon juice. Remove wings from pan and add directly to hot pan tossing lightly to coat with sauce
  3. Mix yogurt, blue cheese and remaining lemon juice. Season with salt and pepper. Serve with wings and celery with yogurt/blue cheese dipping sauce on side
Chicken & Coconut Curry Quinoa

Recipe from Katie McDaniel

Ingredients serves 4-6

  • 2 cups quinoa, any color or variety
  • 1 (14-ounce) can unsweetened coconut milk
  • 4 cups chicken stock or vegetable broth
  • 2 tbsp. curry paste or to taste
  • 1 tsp. cumin
  • 2 teaspoon kosher salt, add more as needed
  • 14 ounces of chicken. Pulled from cooked rotisserie chicken or
    bought raw and cooked in sauce pan
  • 2 medium carrots (about 8 ounces) chopped
  • 1 medium broccoli head (about 1 pound) chopped big
  • 2 cloves garlic minced
  • 1 red or orange bell pepper chopped
  • ½ bunch kale, chard, spinach or combination of the three
  • ½ red or yellow onion chopped
  • 3 ounces water chestnuts
  • 5 ounces snow peas


  1. Rinse quinoa with cold water, bring chicken stock to a boil over mediumhigh heat. Add quinoa and reduce the heat to low and simmer, stirring occasionally, until the white outer casings on the quinoa have popped, revealing translucent little beads, about 15 to 20 minutes.

  2. In a large sauce pan lightly sauté vegetables. Sauté garlic and onion for longer and then add remaining veggies. Add cooked chicken to sauté and pour in coconut milk.
  3. Stir in spices and curry paste. Add cooked quinoa to sautéed veggies and coconut milk. Salt to taste and serve with basil on top for an extra treat.
Lentil Meatballs with Lemon Pesto


  • 2 cups lentils, rinsed
  • 2 cups water
  • 2 eggs, lightly beaten
  • 1 tbps. Extra-virgin olive oil
  • ¾ cup ricotta
  • ¼ cup freshly grated Parmesan cheese
  • 2 cloves garlic, minced
  • ½ tsp. chopped fresh flat-leaf parsley
  • Few pinches of fresh thyme leaves or dried thyme
  • 1 tsp. sea salt
  • 1 tsp. freshly ground pepper
  • 2/3 cup bread crumbs

Lemon Pesto Sauce:

  • 1 clove garlic
  • ¼ cup pine nuts
  • Grated zest and juice of 1 Meyer lemon
  • Pinch of sea salt
  • 1 cup packed fresh basil leaves
  • ¼ to 1/3 cup extra-virgin olive oil
  • 2 tbsp. freshly grated parmesan cheese
  • 2 tbsp. water


  1. Put the lentils in a pot with the water and bring to a gentle boil over medium-high heat. Reduce the heat to a simmer and cook, uncovered, until the lentils are tender, 15 to 20 minutes, adding water if the liquid has evaporated and the lentils are still tough. Drain the lentils and set aside to cool.

  2. Transfer the lentils to a food processor and pulse until it forms a chunky puree. Transfer to a large mixing bowl and add the eggs, olive oil, ricotta, Parmesan, garlic, fennel seeds, parsley, thyme, salt, and pepper. Stir to combine well. Stir in the breadcrumbs and let sit at room temperature for 15 minutes to allow the flavors to blend.
  3. Preheat the oven to 400 Fahrenheit and line a rimmed baking sheet with parchment paper.
  4. In the meantime, make your pesto. In a food processor or mini blender, blend the garlic, pine nuts, lemon, and salt until smooth.
  5. Add the basil, ¼ cup of the olive oil, parmesan and pulse again until smooth, adding more olive oil as needed to smooth it out and a bit of water as needed to get a thinner, sauce like consistency.
  6. Check the lentil mixture by rolling a 1-inch ball together between your palms; it should hold together fairly well. If it seems too wet, add another tbsp. or two of the bread crumbs to the mixture. Roll the lentil mixture into 1-inch balls and arrange them on the prepared baking sheet. They don’t need a lot of space between. If you like a bit more crust, give them a thin brush of olive oil. Bake until the tops are golden brown, gently turning the balls over halfway through, 15-20 minutes. Remove to cool slightly.
  7. Serve with a drizzle of pesto sauce.
Pad Thai with Chicken and Shrimp


  • 3  tablespoon soy sauce
  • 4 tablespoon water
  • 4 tablespoons creamy peanut butter
  • 1 teaspoon Asian chili paste, such as Sambal Oelek
  • 3 tablespoons canola oil
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 1/2 cup julienned mixed vegetables (carrots, yellow squash, zucchini)
  • 4 ounces boneless, skinless chicken breast or thigh, sliced into strips
  • 12 medium to large shrimp, peeled and deveined
  • 1/4 pound medium-wide rice noodles, soaked in warm water until softened and drained
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon cider vinegar
  • Chopped Romaine lettuce, for garnish
  • Mung bean sprouts, for garnish
  • Lime wedges, for garnish
  • Fresh cilantro leaves, for garnish
  • Chopped peanuts, for garnish


  1. In a small bowl, whisk together the soy sauce, water, peanut butter, and chili paste until smooth.
  2. Heat a large wok over medium-high heat, and add canola oil. When the oil is hot, add the garlic and ginger and let cook until fragrant, about 1 minute. Add the vegetables, chicken, and shrimp, and stir-fry until chicken and shrimp are browned and cooked through, about 2 minutes. Add noodles and toss to coat.
  3. Add peanut/spice paste, brown sugar and cider vinegar and toss to distribute. Cook until heated through, about 2 minutes.
  4. Spread chopped romaine on a platter. Serve pad Thai on top of lettuce and garnish with mung bean sprouts, lime, cilantro and chopped peanuts.
Salmon Burgers


  • 1/2 cup red bell pepper, diced
  • 1/2 cup yellow bell pepper, diced
  • 3 green onions, thinly sliced
  • 1 cup finely chopped greens such as kale, spinach, chard or collard
  • 3/4 cup panko bread crumbs or gluten free bread crumbs
  • 2 cloves garlic, minced
  • 2 pounds salmon fillets, skinned and finely chopped
  • 1 large egg, lightly beaten
  • 1 tablespoon soy sauce
  • 1 teaspoon fresh lemon juice
  • 1 tsp grated lemon zest
  • 1/2 teaspoon salt
  • Cooking spray


In a medium bowl, combine peppers, onion, greens, panko, garlic, and salmon.

In a small bowl, combine egg, soy sauce, lemon juice & zest, and salt; add to pepper mixture, tossing gently to combine. Form mixture into 8 patties.

Lightly coat a grill pan or skillet with cooking spray. Heat over medium-high heat until hot. Grill or cook patties, 5 minutes per side, or until desired degree of doneness. Serve on buns or on a bed of fresh greens if desired.


Vegetarian Chili


  • 1 (28 ounce) can diced tomatoes
  • 1 (16 ounce) jar chunky-style salsa
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 cup diced green zucchini
  • 1 (10 ounce) package frozen corn
  • ½ cup diced cauliflower
  • 1 tbsp ground cumin
  • 1 tbsp chili powder
  • salt to taste
  • cayenne pepper to taste
  • 1/2 cup cilantro, chopped
  • 1/2 cup sour cream or greek yogurt (optional)
  • 1 cup shredded sharp cheddar cheese


Add the tomatoes, salsa, beans, corn, zucchini, cumin, and chili powder into a large saucepan. Bring to simmer on medium-high heat. Reduce heat, cover, and simmer on low for 10 minutes. Taste for salt and pepper. Serve topped with cheese, sour cream, and cilantro.

Chicken Chili


  • 3 yellow onions
  • 1/8 cup good olive oil, plus extra for chicken
  • 3 cloves minced garlic
  • 2 red bell peppers, large-diced
  • 2 yellow bell peppers,large-diced
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon dried red pepper flakes, or to taste
  • 1/4 teaspoon cayenne pepper, or to taste
  • 2 teaspoons kosher salt, plus more for chicken
  • 2 (28-ounce) cans diced tomatoes
  • 1/4 cup minced fresh basil leaves
  • 1 Rotisserie chicken, meat pulled
  • 2 15 oz cans of beans (pinto, cannellini, garbanzo, black)
  • Freshly ground black pepper

For Serving:

  • Chopped onions, corn chips, grated cheddar, greek yogurt


Cook the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Add tomatoes, sauteed vegetables and spices, basil and chicken to a big pot. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.


Green Pea and Asparagus Soup


  • 1 ½ tsp coconut or olive oil

  • 2 leeks, white part only and thinly sliced

  • 4 cups vegetable stock

  • 1 teaspoon fresh thyme

  • ½ tsp salt

  • ¼ tsp pepper

  • 2 cups frozen peas

  • 1 lb fresh asparagus, trimmed and chopped

  • ¼ cup fresh parsley, chopped

  • ¼ avocado

  • 1 tbsp avocado oil

  • ¼ cup toasted pumpkin seeds (optional)


Melt oil in large saucepan. Add leaks and cook for 4 minutes, stirring occasionally. Add stock, thyme, salt and pepper; bring to a simmer. Add peas and asparagus, cover and cook 3 minutes.

 Place pea mixture and 4 tbps parsley to blender, adding avocado last. Blend in a ventilated blender until smooth. Check seasoning for more possible salt and pepper

 Pour into 4 bowls and drizzle with avocado oil. Top with toasted pumpkin seeds

Minestrone with Kale and Quinoa


  • 1 sweet onion – medium diced
  • 2 celery stalks – medium diced
  • 3 carrots – medium diced
  • 2 tablespoons olive oil – or enough to cover the
  • bottom of the pot
  • 2 cloves garlic – finely chopped
  • 2 cups fresh zucchini – medium diced (about 1
  • medium or 2 small)
  • 2 cups green beans – cut in 1 inch pieces
  • 1 bell pepper – medium diced
  • 1 28-ounce can crushed tomatoes
  • 2 28-ounce cans of water
  • 1 15-ounce can of cannellini beans
  • 1 15-ounce can of chickpeas
  • 1 cup quinoa
  • 2 cups kale – stems removed
  • 1 teaspoon turmeric (or to taste)
  • Pinch of red pepper flakes
  • Salt and pepper to taste
  • Garnish with parmesan to taste
  • Garnish with slivered basil or finely chopped rosemary


Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.
Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.
Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.
Add the tomatoes and the water, raise heat to high and bring to a boil.
Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.
Add the quinoa and cover for 15 minutes.
Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.
Grate in the parmesan, add the basil and serve. (or do this for individual servings).

Chilled Avocado and Cucumber Soup


  • 1 Peeled english cucumber, cut into chunks
  • 2 avocados peeled and pitted, cut into chunks
  • 1 cup low fat buttermilk or coconut milk
  • 1 small clove garlic, crushed
  • 1 tsp cumin
  • 1 small bach of basil, chopped
  • Juice of half a lime
  • a few drops of hot sauce


  1. Blend all ingredients in a food processor.
  2. Add salt and pepper to taste. Thin with cold water if desired. 
  3. Chill for at least an hour.
  4. Serve cold and garnish with diced cucumber and salsa if desired.


Homemade Hummus



  • 2 cups drained well-cooked or canned chickpeas, liquid reserved
  • 1/2 cup tahini (sesame paste), optional, with some of its oil
  • 1/4 cup extra-virgin olive oil, plus oil for drizzling
  • 2 cloves garlic, peeled, or to taste
  • Salt and freshly ground black pepper to taste
  • 1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
  • Juice of 1 lemon, plus more as needed


 1. Put everything in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
 2. Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.

Kale Chips


  • 1 bunch kale

  • 1 tablespoon olive oil

  • Salt and pepper


  1. Preheat oven to 250 degrees.
  2. Tear kale into small 1 inch pieces and massage with olive oil. Sprinkle with salt and pepper.

  3. Arrange kale on cookie sheet and bake for 20-30 minutes until crispy.



  • 4 avocados

  • 4 green onions, chopped

  • 1 clove garlic, minced

  • Splash of sriracha/hot sauce
  • 1 ripe tomato, chopped and seeded
  • 1 lime, juiced
  • Salt and pepper to taste


  1. Peel and mash avocados in a medium serving bowl. Stir in onion, garlic, tomato, lime juice, salt and pepper. Season with remaining lime juice and salt and pepper to taste. Chill to blend flavors or enjoy immediately with your favorite chips or veggies.
Cilantro Jalapeno Hummus


  • 2 (16 oz) cans garbanzo beans, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • juice of 3 small limes
  • 2 cloves of garlic
  • 2 cups roughly chopped cilantro
  • 3 small jalapeños, chopped and seeds removed
  • 1 tsp salt


  1. Put everything in food processor and blend until creamy. Add more olive oil or water if you need it to be more creamy. Let sit overnight if you want it to be more spicy.
Caprese Polenta Bites



  • 1 16 ounce tube (herbed) polenta, cut into 1/2-inch slices

  • 1/2 pound fresh mozzarella, cut into 1/4-inch slices

  • grape tomatoes (or cherry tomatoes sliced in half)

  • 1 small bunch fresh basil, leaves divided from stems

  • 1/2 cup balsamic vinegar

  • olive oil, for drizzling

  • salt and pepper to taste


  1. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Once oil is hot, place polenta slices side by side in skillet and heat until both sides are a deep golden brown and crispy, about 15 minutes total.

  2. While frying polenta slices, bring balsamic vinegar to a boil over medium heat and let reduce for 15-20 minutes. Remove from heat and allow to cool and thicken slightly.

  3. Place slightly cooled polenta slices on a plate. Top each slice with a slice of mozzarella, a basil leaf and a grape tomato (or halved cherry tomato, cut side down).

  4. Drizzle slices with olive oil and balsamic vinegar reduction. Sprinkle with salt and pepper to taste.

Baked Sweet Potato Fries Recipe


  • 4 medium sweet potatoes
  • 3 tablespoons olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Extra salt for sprinkling over baked fries


  1. Heat oven to 450º F. Line two baking sheets with aluminum foil then slide into the oven so they become hot.

  2. Rinse and cut the sweet potatoes into 1/2-inch sticks, sprinkle a little cornstarch onto the fries.

  3. In a large bowl, toss sweet potatoes with olive oil, salt and the pepper.

  4. Tumble sweet potatoes onto hot baking sheets and spread into one layer. Try not to crowd them too much or else they will not brown.

  5. Bake fries, turning once and rotating pans once, until edges are lightly browned and centers are tender; 15 to 25 minutes. The fries are done when the surface looks dry and the fries have puffed up a little.

Kale and Artichoke Dip



  • 1/4 cup (1 ounce) grated fresh pecorino Romano cheese or goat cheese
  • 1/4 cup canola mayonnaise/ veganaise
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1 (15-ounce) can organic white beans, rinsed and drained
  • 1 (14-ounce) can baby artichoke hearts, drained and quartered
  • 1 (9-ounce) package frozen chopped kale, thawed, drained, and squeezed dry
  • Cooking spray
  • 1/2 cup (2 ounces) shredded part-skim mozzarella cheese or vegan cheese


  1. Preheat oven to 350°.

  2. Place Romano cheese, 1/4 cup mayonnaise, 1 teaspoon lemon juice, salt, black pepper, red pepper, minced garlic, and white beans in a food processor, and process until smooth. Spoon into a medium bowl. Stir in the artichokes and spinach. Spoon the mixture into a 1-quart glass or ceramic baking dish coated with cooking spray. Sprinkle with 1/2 cup mozzarella. Bake at 350° for 20 minutes or until bubbly and brown.

Greek Mushroom Caps


  • 4 portabella mushrooms
  • 5 tablespoons good olive oil, divided
  • 6 scallions, white and green parts, minced
  • ¾ cup frozen chopped broccoli
  • 1 cup fresh spinach
  • 2 garlic cloves minced
  • 1/2 tablespoon oregano
  • 1/2 cup chopped roma tomatoes (with pulp
  • squeezed out)
  • 2/3 cup panko crumbs or 1 cup cooked quinoa
  • 5 ounces feta
  • 1/3 cup freshly grated Parmesan
  • 2 1/2 tablespoons minced fresh parsley leaves
  • Salt and freshly ground black pepper
  • Fresh lemon juice or balsamic vinegar


Preheat the oven to 375 degrees F.
Remove the stems from the mushrooms and chop them finely. Set aside. Place the mushroom caps on a sheet pan and drizzle with oil.

Put in oven for 8 minutes. Heat the oil in medium saucepan and add the chopped mushroom stems and broccoli and cook for 3 minutes. Stir in the scallions, spinach, oregano, tomatoes and garlic and cook for another 2 to 3 minutes, stirring occasionally.

Add the panko crumbs or quinoa, stirring to combine evenly with all the other ingredients. Off the heat, stir in the feta and Parmesan and season with salt and pepper, to taste. Cool slightly.

Fill each mushroom generously with the vegetable mixture. Arrange the mushrooms in a baking dish large enough to hold all the mushrooms in a snug single layer. Top with grated cheddar cheese if desired. Bake 10-15 minutes. Drizzle with fresh lemon juice or vinegar.

Optional: add cooked chopped chicken or shrimp for added protein

Cauliflower Tahini Sauce


  • 1 large head cauliflower, cut into 1-inch florets (about 1 ½ lb.)
  • 4 tsp. olive oil, divided
  • 2 cloves garlic, minced (about 2 tsp.)
  • 2 Tbs. tahini
  • 1 Tbs. lemon juice
  • ¼ tsp. salt
  • 1 Tbs. chopped parsley
  • 1 tsp. toasted sesame seeds


1. Place oven rack in top position. Preheat oven to 425°F.

2. Toss cauliflower with 2 tsp. olive oil, and season with salt. Spread on large cookie sheet, and bake 12 to 15 minutes, or until cauliflower is fork-tender and slightly browned.

3. Meanwhile, heat remaining 2 tsp. olive oil in small saucepan over medium heat. Sauté garlic in oil 1 to 2 minutes, or until fragrant. Stir in tahini, lemon juice, 5 Tbs. water, and salt. Simmer over low heat 1 to 2 minutes. Remove from heat.

4. Divide cauliflower among plates. Whisk sauce, then spoon over cauliflower. Sprinkle with parsley and sesame seeds, and serve.

Garlic Sweet Potatoes


  • 4 sweet potatoes peeled and cubed
  • 1 tbs butter
  • 3 cloves garlic, crushed
  • ½ cup milk
  • 2 tbsp plain greek yogurt
  • Salt and pepper to taste


Boil potatoes until soft, then drain. Melt butter in small pan and sauté garlic. Return
potatoes to the pan and add the rest of the ingredients. Mash until smooth and

Spinach artichoke Dip



  • 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
  • 1/2 cup fat-free sour cream
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
  • 1/4 teaspoon black pepper
  • 3 garlic cloves, crushed
  • 1 (14-ounce) can artichoke hearts, drained and chopped
  • 1 (8-ounce) block 1/3-less-fat cream cheese, softened
  • 1 (8-ounce) block fat-free cream cheese, softened
  • 1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and
    squeezed dry
  • 1 (13.5-ounce) package baked tortilla chips (about 16 cups)


  1. Preheat oven to 350°.

  2. Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.
“Healthy” Potato Skins



  • 4 small russet potatoes
  • Olive oil
  • Salt and pepper
  • Dash of milk
  • 2 tbsp butter
  • ½ cup sharp cheddar cheese, shredded
  • 4 scallions, chopped
  • ½ tbsp minced chipotle pepper
  • ¼ cup sour cream
  • 6 strips bacon, cooked and crumbled


  1. Preheat oven to 400. Rub potatoes with olive oil and salt. Bake until soft, about 40 minutes

  2. Cup potatoes in half and scoop out flesh into a bowl. Leave a small layer of potato intact to make a “bowl” of potato. Add milk, butter, cheese, and scallions and stir until smooth. Season with salt and pepper.
  3. Preheat broiler. Scoop mashed potatoes into hollowed out potato halves. Top with extra cheese and place under the broiler until the cheese is melted, about 3 to 5 minutes
  4. Mix chipotle with sour cream and place a dollop on top of each potato. Finish with bacon and jalapeño (optional).
Mashed Potatoes and Cauliflower



  • 6 large potatoes, peeled and cut length-wise


  • 2 heads of cauliflower, broken into large florets


  • I stick of butter


  • Salt and pepper


  • 1 cup milk


Boil potatoes in salted water until soft. Put cauliflower in large pot with 2 tsp of salt and one stick of butter. Cook covered on medium until tender, about 20 minutes. Stir occasionally. Take off cover and increase heat to cook until water is evaporated. (watch carefully). Mash with potato masher. Add potatoes. Mash again. Add milk and salt and pepper. Put into bowl and top with a bit more butter and chives.


Quinoa Summer Salad


  • 2 cups cooked quinoa

  • 1.5 cups fresh blueberries, washed, picked over

  • 1.5 cups fresh strawberries, washed, sliced

  • 1.5 cups diced watermelon

  • 6 cups baby salad greens

  • A handful of fresh chopped herbs: cilantro, dill,

  • parsley and mint

  • For the dressing:

  • 1/2 cup extra virgin olive oil

  • Fresh squeezed lime juice from 1-2 limes

  • Cracked pepper, to taste


When the quinoa has cooled, drizzle it with the extra virgin olive oil and toss well to coat, fluffing with a fork to separate the grains. Add the fresh squeezed lime juice and toss again. Season with cracked pepper, to taste. Taste test. Add more olive oil or lime as needed.

Add the blueberries to the quinoa, and toss lightly.

Distribute the baby greens on six plates. Add the quinoa and blueberries. Add the sliced strawberries and diced watermelon, and the fresh chopped herbs.

And voila! A vegan gluten-free salad worthy of July Fourth.

Quinoa Tabouli


  • 2 cups water

  • 1/2 cup fresh lemon juice

  • 1 cup quinoa

  • 1/3 cup olive oil

  • 3 medium ripe tomatoes

  • 3 tablespoons fresh mint

  • 1 1/4 cups parsley, coarsely chopped

  • 1 cup scallion, chopped

  • salt, to taste


1. Place water and quinoa into a 2-quart saucepan. Bring to a boil. Reduce heat to a simmer and cover. Cook for 10 to 15 minutes or until all water has been absorbed.

2.  While the quinoa is cooking, finely chop the tomatoes, parsley, and scallions. Add lemon juice, olive oil and fresh mint to the tomato mixture.

4. Stir in cooked quinoa and salt. Mix well.

5. Let tabouli sit in the refrigerator for a day to blend flavors.

Kale Quinoa Black Bean Salad


  • 2 cups cooked quinoa

  • 1 large lemon, zested and juiced

  • ½ t. cumin

  • 2 t. sriracha

  • ¼ c. cilantro

  • ½ c. olive oil

  • ¼ c. honey

  • 3 c. thinly shredded dino kale

  • 1 can black beans

  • 1 large carrot, grated

  • ½ red pepper, chopped

  • 3 green onions, chopped

  • 1 avocado, chopped


1. Cook quinoa according to package directions.

2. Zest and juice lemon into large bowl. Add cumin, sriracha, cilantro and mix.

3. Drizzle in olive oil while mixing vigorously.

4. Add honey and mix well.

5. Chop kale thinly and add to bowl with all remaining ingredients.

6. Toss with dressing.

Cold Pesto Pasta Salad


  • 2 pound gemelli or other short pasta

  • 1 cup plain 2 percent Greek yogurt

  • 1 pint cherry or grape tomatoes, halved

  • 1 red bell pepper, chopped

  • ¼ cup sun dried tomatoes

  • 1 cup spinach, chopped


  1. Make salad: Cook pasta according to package directions until al dente. Drain and run under cold water to stop cooking.

  2. In a large bowl, combine pesto and Greek yogurt and stir until well blended. Add cold pasta and toss to coat with dressing. Top with vegetables. Serve salad at room temperature or cover and refrigerate to serve chilled.

Organic Flax Oil Salad Dressing



  • 8 Tbsp Organic Flax oil
  • 4 Tbsp balsamic vinegar
  • 2 small cloves garlic
  • ½ tsp Dijon
  • 1/8 tsp salt
  • Pinch of sugar
  • Black pepper

Mix ingredients together in colored jar. Stores two weeks in fridge
Alternative Dressing

  • ½ cup olive oil
  • ½ cup flaxseed oil
  • 1/3 cup fresh lemon juice
  • 1 tbsp mustard
  • Shake well and serve

Flax Yogurt Dressing

  • 3 tbsp cider vinegar
  • 2 tbsp flax oil
  • 1 garlic clove, crushed
  • 3 tbsp organic yogurt (plain)
  • ½ tsp salt
  • ¼ tsp honey
  • Pepper to taste
Anne Berry DeRuiter’s Pepper Bean Salad


  • One can black beans, drained and rinsed

  • One can kidney beans, drained and rinsed

  • One can pinto beans, drained and rinsed

  • 2 cups fresh corn

  • 1 red onion, chopped

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 2 jalapeno peppers, seeded and chopped (optional)


  • ½ c chopped cilantro

  • 1 teaspoon ground cumin

  • 1 teaspoon salt

  • ¼ c olive oil

  • 1 teaspoon ground pepper

  • ½ c vinegar

  • ¼ c lime juice


Combine all ingredients for salad and chill. Then combine dressing in a jar and shake, adding to salad right before serving. 

Beet Salad



  • ½ lb beets, trimmed and either roasted or boiled (recipe follows below). You can use prepared beets for a faster meal.
  • ½ c toasted pine nuts
  • 4 oz goat cheese (chevre)
  • 4 cups baby greens
  • 4 cups baby spinach
  • Tarragon dressing
  • One thinly sliced red onion


  1. Slice beets. Mix beets with half the dressing in a bowl.
  2. In another large bowl, mix greens, pine nuts, onion and ½ the dressing. Plate on 6 plates, top with beets and crumble goat cheese on top.

Dressing Ingredients

  • 1/4 cup rice vinegar 
  • 2 teaspoons dried tarragon 
  • 2 teaspoons soy sauce 
  • 1/2 teaspoon Worcestershire sauce 
  • 1 teaspoon Dijon mustard 
  • 1 tablespoon mayonnaise 
  • 1/4 cup extra-virgin olive oil 


  1. In a small bowl or glass jar, combine all the ingredients, except the olive oil. Whisk until well combined, then slowly drizzle in the olive oil. This recipe works really well with a stick blender.
  2. To roast beets: Trim ends off beets. On large piece of foil, drizzle with olive oil and season with salt and pepper. Cover with more foil to make a pouch. Roast in 400 degree oven for 1 hour and 20 minutes.
Lemony Lentil Salad



  • 1/3 cup lemon juice
  • 1/3 cup chopped fresh dill
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper to taste
  • 1/3 cup extra-virgin olive oil
  • 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils
  • 1 cup crumbled feta cheese (about 4 ounces)
  • 1 medium red bell pepper, seeded and diced (about 1 cup)
  • 1 cup diced seedless cucumber
  • 1/2 cup finely chopped red onion


Wash lentils thoroughly. Cook 2 cups uncooked lentils in water. Bring to boil then reduce to medium and simmer until tender

Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add lentils, feta, bell pepper, cucumber and onion; toss to coat. 

Curried Chicken Salad



  • 1 1/2 lb skinless boneless chicken breast, cooked and chopped
  • 1/2 cup mayonnaise
  • 1/3 cup plain greek yogurt
  • 5 teaspoons curry powder
  • 1 tablespoon fresh lime juice
  • 1 teaspoon honey
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 medium red onion, chopped (1 cup)
  • 1 firm-ripe mango (3/4 pound), peeled, pitted, and chopped
  • 1 cup red seedless grapes (5 ounces), halved
  • 1/2 cup salted roasted cashews, coarsely chopped


  1. Whisk together mayonnaise, yogurt, curry, lime juice, honey, ginger, salt, and pepper in a large bowl.
  2. Add chicken, onion, mango, grapes, and cashews and stir gently to combine.
Cold Sesame Noodle Salad


  • 1/2 pound spaghetti
  • 1/4 cup Tamari dark soy sauce
  • 1/4 rounded cup smooth peanut butter, softened in microwave 15 seconds on high
  • 2 tablespoons cider or rice wine vinegar
  • 1 tablespoon dark sesame oil
  • 2 tablespoons hot sauce
  • 2 cups shredded cabbage and carrot mix
  • 1 cup bean sprouts or pea shoots
  • 3 scallions, chopped on an angle
  • 2 tablespoons sesame seeds


  1. Cook pasta to al dente, then cold shock it to stop the cooking process by running it under cold water in colander. Drain the pasta very well.
  2. In the bottom of a large bowl, whisk together soy, peanut butter, vinegar, oil, sesame oil, and hot sauce.
  3. Add noodles and veggies and toss to combine the noodles and coat them evenly with sauce. Sprinkle scallions and sesame seeds throughout the salad and serve.
Salmon and Bean Salad


Recipe by: Julia Ross

Ingredients: Serves 2-3

  • 1 (14.5 ounce) can garbanzo beans, drained and rinsed
  • ½ medium red onion, thinly sliced
  • 1 (6 ounce) can salmon
  • 4 tbsp. extra-virgin olive oil
  • 2 tbsp. red wine vinegar, or balsamic vinegar
  • ¼ cup chopped fresh parsley
  • 3 cups power greens or greens in season
  • 1 avocado, sliced
  • 1 tomato, sliced
  • salt and pepper to taste


  1. Place beans and onion in a serving bowl, sprinkle with salt, and toss. Drain salmon, break into large chunks, and add to serving bowl. Coat well with oil.

  2. Add vinegar, pepper, and chopped parsley. Toss thoroughly.
  3. Adjust seasoning to taste.
  4. Serve on a bed of greens, sliced avocado, and sliced tomato.
Raw Detox Salad


  • 1 large head broccoli
  • 1 medium head cauliflower
  • 2-3 cups shredded carrots
  • ½ cup sunflower seeds or pepitas (pumpkin seeds)
  • 1 cup currants or raisins
  • ½ cup parsley
  • 4-6 tbsp. lemon juice
  • Salt and pepper, to taste
  • Kelp, dulse or other sea veg granules, to taste (optional)
  • Maple syrup (optional)


  1. In a food processor, process broccoli until fine and transfer to large bowl.

  2. Repeat step 1 with cauliflower and then shredded carrots.
  3. Stir sunflower seeds, currants or raisins, parsley and lemon juice into processed veggies.
  4. Add salt, pepper and sea granules, if using, to taste.
  5.  Lightly drizzle with maple syrup, if using.
  6. Enjoy!
Roasted Butternut Squash Salad


  • 1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced

  • Good olive oil

  •  1 tablespoon pure maple syrup

  •  Kosher salt and freshly ground black pepper

  •  3 tablespoons dried cranberries

  •  3/4 cup apple cider or apple juice

  •  2 tablespoons cider vinegar

  •  2 tablespoons minced shallots

  •  2 teaspoons Dijon mustard

  •  4 ounces baby arugula, washed and spun dry

  •  1/2 cup walnuts halves, toasted

  •  3/4 cup freshly grated Parmesan


Preheat the oven to 400 degrees F.

Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.

Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

Beet and Arugula Salad



  • 6  baby beets, quartered
  • 1/4 cup balsamic vinegar
  • 3 tablespoons shallots, thinly sliced
  • 1 tablespoon honey
  • 1/3 cup extra-virgin olive oil
  • 6 cups arugula or other dark salad green mix
  • ½ cup toasted walnuts, chopped
  • Slivered parmesan or crumbled goat cheese


Scrub beets clean. Place in pot and cover with water. Boil until tender, about 20 minutes. Drain and rub off skins. Set aside to cool

Whisk together the vinegar, shallots, honey and oil. Place beets and walnuts on top of greens and drizzle dressing over. Top with shaved parmesan or crumbled goat cheese

Optional- top with sliced chicken breast or poached salmon

Healthy Drinks

Vitality Smoothie


Recipe by: Ed Bauman

  • 8 oz organic plain yogurt
  • 12 oz. plain kefir yogurt
  • 1 serving undenatured whey protein concentrate to equal 16 g
  • 4 tbsp. freshly ground flaxseed
  • 2 tbsp. greens powder blend of choice
  • 1 medium banana
  • ½ cup fresh or frozen berries (blueberries are especially good)
  • ½ tsp spices (cinnamon, ginger, and nutmeg are great
  • Variations: add nutritional yeast or turmeric for extra boosters. Add frozen mangos in place of or in addition to boosts.


Blend for 1 minute or until the mixture becomes smooth. Add more water or kefir if necessary. Sip slowly- drink it throughout the morning, if desired.


Mini Frittatas



  • ½ cup baby spinach and kale leaves, roughly chopped

  • ½ cup quinoa

  • 1/3 cup diced zucchini

  • ½ bell pepper, diced

  • 5 eggs (I used free run organic)

  • 4 green onions

  • 1 tsp baking powder

  • 2 tbls all purpose flour or rice flour

  • salt and black pepper

  • shredded cheese for topping (optional)


1. Preheat oven to 375°. Grease a regular muffin tin with cooking spray.

2. Combine all ingredients, cups should be about full to the top.

3. Bake for 25–30 minutes, until the tops are slightly puffed and golden, then let cool for a few mins.  Carefully remove them by using a knife around the edges, then spooning them out.

Energy Nuggets


  • ½ cup unsweetened shredded coconut
  • ¼ cup sunflower seeds
  • 4 dates, pits removed
  • 2 tablespoons coconut oil, melted
  • 2 tablespoons dark chocolate chips
  • 2 tablespoons dried cranberries or other dried fruit


  1. Add the shredded coconut, sunflower seeds and dates to a food processor. Blend until finely chopped.
  2. Pour in the coconut oil and dark chocolate chips and blend until the oil is incorporated into the mixture. Stir in the dried cranberries.
  3. Form into about 1 ½ inch balls. Refrigerate until hardened (only takes about 5 – 10 minutes). You can eat them right away, but just keep in mind that they won’t harden until they are in the fridge for a few minutes. Enjoy!
Crunchy Coconut Granola


  • 3 tablespoons coconut oil, melted.

  • 3 cups coconut flakes.

  • 2 cups mixed nuts, roughly chopped.

  • 2 tablespoons chia seeds.

  • 1 teaspoon ground cinnamon

  • 3 tablespoons maple syrup (optional)

  • 1/2 cup full-fat natural yogurt and mixed berries, to serve


1. Preheat oven to 250°F and line a baking tray with baking paper.

2. Combine all ingredients, then spread evenly on the tray.

3. Bake for about 20-25 minutes until golden, turning halfway through the cooking

time. The darker it is, the crunchier it will be.

4. Remove from the oven and allow to cool.

5. Store it in an airtight container in the pantry for up to 2 weeks (or in the freezer for even longer).

Carrot Zucchini Muffins


  • 1 1/2 cups almond flour

  • 1/2 cup brown rice flour

  • 2 1/2 teaspoons baking powder

  • 1/2 teaspoon salt

  • 1 teaspoon cinnamon

  • 1/3 cup honey

  • 1/2 cup oil

  • 2 eggs

  • 1/2 cup finely shredded carrots

  • 1 1/4 cups finely shredded zucchini

    For the “Frosting”

  • 8 oz cream cheese, softened

  • 1-2 tablespoons honey


  1. Preheat your oven to 350F. Line a muffin tin with paper liners, or liberally grease.

  2. In a mixing bowl combine the almond flour, brown rice flour, baking powder, salt, and cinnamon.

  3. Make a “well” in the dry ingredients and add the honey, oil, and eggs and stir to combine. The batter will be thick. Add the shredded carrots and zucchini and stir until they are evenly distributed.

  4. Fill each muffin liner with better so it is about 3/4 full.

  5. Bake for 30-35 minutes or until the edges are golden and the muffin springs back if you lightly touch it.

  6. Let cool before frosting, if desired.

  7. For the frosting:

    Whip the cream cheese until light and fluffy using an electric stand or handheld mixer. Add the honey and continue to whip until combined.

Cottage Cheese Pancakes with Fresh Fruit


Recipe by: Julia Ross


  • 3 eggs
  • 1 cup cottage cheese
  • 2 tbsp. melted butter or coconut oil
  • ¼ cup garbonzo flour
  • ¼ tsp. salt
  • ½ cup fresh fruit
  • ground cinnamon


  1. Whirl eggs and cottage cheese in a blender or food processor until blended. Add melted butter or coconut oil, flour, and salt; whirl until smooth.

  2. Lightly grease a griddle or large frying pan and preheat over lowmedium heat. When pan is hot, pour ¼ cup batter into pan for each pancake. Cook until tops are bubbly, turn, and cook other sides until lightly browned.
  3. Fresh fruit- Add ½ cup fresh blueberries to the batter or use any berries or sliced fruit as a topping and sprinkle lightly with cinnamon.


Avocado Chocolate Mousse


  • 1 ripe avocado
  • ¼ cup unsweetened cocoa powder
  • ¼ cup coconut or almond milk
  • 2 tsp stevia
  • 1 tsp vanilla

Optional add ins: Coconut, fresh berries, cinnamon, crushed nuts, chia seeds


Place all items in food processor and mix until smooth. Serve in individual cups adding optional toppings. Store in refrigerator until serving.

Serves 2

Healthy Almond Joys

For The Bars:

  • 1 cup, unsweetened shredded coconut

  • 1 packet Stevia

  • 1/2 tsp vanilla

  • 1/3 cup creamed coconut

  • 2 Tbl honey (optional)

  • 1-2 Tbl coconut milk (as needed to moisten to

  • right consistency)

  • 12-15 raw, unsalted almonds (if making Almond Joys)

For the Coating:

  • 3 Tbl unsweetened cocoa powder
  • 4 1/2 Tbl coconut oil
  • 3/4 tsp vanilla
  • 1 packet Stevia


1. In a medium bowl, stir 1 packet of Stevia into the unsweetened shredded coconut. Mix in the creamed coconut, vanilla, and honey(optional). Blend well with a spatula (or spoon). Add 1-2 Tblspoons coconut milk if mixture is dry.

3. Press and shape small amounts of mixture into small bite size bars and press an almond into the top of the bar.

5. Place on a small cookie sheet or in a glass casserole dish lined with waxed paper, and place in freezer for 1 hour, or until frozen.

To make the coating:

1. In a small sauce pan, melt the coconut oil on low. Remove from heat.

2. Add in the unsweetened cocoa powder, vanilla, and Stevia.

4. Allow the mixture to cool but not harden and dip the bars into the chocolate mixture, coating all sides.

6. Place bars back on the lined cookie sheet

7. Set it in the refrigerator for a few minutes to harden.

8. Re-dip the bars in the remaining chocolate to achieve a thicker coating (optional).

9. Store the bars in the refrigerator to keep the chocolate from melting.

Baked Apples


  • 6 apples (tart apples are very good for this)

  • 6 tbsp grass-fed butter (or ghee)

  • 6 tsp cinnamon

  • Optionally, a bit of fresh nutmeg


  1. Preheat your oven to 350 F.

  2. Core the apples making sure not to go all the way through and to leave the bottom on the apples.

  3. Stuff 1 tbsp of butter inside each apple.

  4. Sprinkle with the cinnamon and nutmeg.

  5. Bake for about 12 to 18 minutes, until the apples are soft.

  6. Serve and enjoy!

Coconut Chia Pudding


  • 1/4 cup shredded unsweetened coconut 
  • 1/4 cup chia seeds 
  • 3/4 cup full fat coconut milk 
  • 1/2 cup coconut water 
  • 1 tsp pure vanilla extract 
  • 1/4 tsp salt 
  • 1/2 cup fresh raspberries or your choice of fresh fruit 


  1. In a small bowl or half pint Mason type glass jar, add coconut, chia seeds, coconut milk, coconut water, vanilla and salt and mix until very well combined. 
  2. Place in the refrigerator and allow to rest for at least 2 hours 
  3. Serve with fresh rapsberries or other fruit of your choice
Lemon Ricotta Cookies


  • 2 1/2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 stick unsalted butter, softened
  • 2 cups sugar
  • 2 eggs
  • 1 (15-ounce) container whole milk ricotta cheese
  • 3 tablespoons lemon juice
  • 1 lemon, zested


  • 1 1/2 cups powdered sugar
  • 3 tablespoons lemon juice
  • 1 lemon, zested


Preheat the oven to 375 degrees F.
In a medium bowl combine the flour, baking powder, and salt. Set aside.
In the large bowl combine the butter and the sugar. Using an electric mixer beat the butter and sugar until light and fluffy, about 3 minutes. Add the eggs, 1 at a time, beating until incorporated. Add the ricotta cheese, lemon juice, and lemon zest. Beat to combine. Stir in the dry ingredients.
Line 2 baking sheets with parchment paper. Spoon the dough (about 2 tablespoons for each cookie) onto the baking sheets. Bake for 15 minutes, until slightly golden at the edges. Remove from the oven and let the cookies rest on the baking sheet for 20 minutes.
Combine the powdered sugar, lemon juice, and lemon zest in a small bowl and stir until smooth. Spoon about 1/2-teaspoon onto each cookie and use the back of the spoon to gently spread. Let the glaze harden for about 2 hours.

Rosemary Cookies



  • 1 ½ c butter
  • 1 c honey
  • 3 eggs
  • 1 tsp vanilla
  • 4 c flour (I used Bob’s red mill GF flour + ¼ tsp Xantham gum
  • 3 tsp baking powder
  • ½ tsp salt
  • 4 tbsp milk
  • 3 tsp rosemary (fresh or dried)


Oven 375 degrees

Cream butter and honey. Beat and add eggs and vanilla. Mix together in separate bowl and gradually add salt, baking powder, flour, rosemary and milk.

Refrigerate for a few hours then roll dough in a log (use plastic wrap or wax paper)

Slice dough into one inch pieces. Place on baking sheet with parchment paper

Bake for 8-10 minutes. 

Date Nut Torte



  • 2/3 cup sugar
  • 2 tbsp flour
  • 1 tsp baking powder
  • 1 cup chopped dates
  • 1 cup chopped nuts
  • 2 eggs, beaten
  • Cinnamon
  • Whipped cream


  1. Mix first three items together. Then add the dates, nuts and eggs.
  2. Place in a spray oil prepared 9 inch round pie pan. Bake 30-40 min.
  3. Top with whipped cream

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