episode36

Pumpkin Seed Pesto

2 cups unsalted (hulled) green pumpkin seeds
6 tablespoons of extra virgin olive oil, divided
sea salt and pepper to taste
1/4 cup water
2 tablespoon fresh lemon juice
3 cloves garlic
1 cup chopped cilantro

Preheat oven to 375. Toss pumpkin seeds with 2 tablespoons of olive oil and salt then spread it out in a single layer on a baking sheet. Roast until the seeds are plump and fragrant, 10 to 15 minutes, then set aside to cool. Combine seeds in a food processor with lemon, olive oil, water, cilantro, garlic and the rest of the olive oil. Pulse until the mixture makes a course paste and season with salt and pepper.  (recipe from www.wholefoodsmarkets.com)

episode36

Vegetable Quinoa

  • 1 tbsp extra-virgin olive oil
  • 1 medium onion diced
  • 3 carrots, peeled and shredded
  • 1 large head of broccoli, trimmed, washed, and shredded
  • 2 cups of green kale, ribs removed, washed, and shredded
  • 1 cup of quinoa
  • 3 cups pure water
  • 1 tsp black pepper
  • 1 tsp paprika
  • 1 tsp sea salt
  • Optional: 1 tsp red pepper flakes

Using a food processor, shred onion, carrots, broccoli and kale 2. In a medium saucepan, saute shredded veggies in olive oil 2-3 minutes 3. Add quinoa, water and spices 4. Cover and bring to a boil 5. Reduce heat to med-low, and simmer for 12-15 minutes, until liquid is absorbed 6. Serve warm or cold

 

episode36

Flourless Brownies

Ingredients:
1 15-oz can organic black beans, rinsed and drained
3 eggs
1/3 cup melted organic butter
1/4 cup raw cacao powder
1/8 tsp sea salt
2 tsp vanilla extract
1/2 cup plus 2 tbls coconut sugar
1/2 cup enjoy life chocolate chips
1/3 cup chopped walnuts

Directions: Preheat oven to 350. Butter an 8-inch baking pan. Combine all ingredients, except nuts and choc. chips, and blend in a food processor until smooth. Removed blade and add in chips and nuts. Transfer mixture to the pan.  Bake at 350 for 30-35 minutes. Cool before cutting into squares. Enjoy!
(source: www.thewholejourney.com)

episode36

Roasted Chicken with Prunes and Thyme

  • 1 chicken, 4 lbs
  • 4 red onions, peeled and cut into wedges
  • 1 ½ cups pitted prunes
  • 2 1/4 cups red wine
  • A bunch of thyme sprigs
  • 2 tablespoons organic butter or ghee
  • Sea salt and ground pepper
  • A dash of stevia

Serves 4

Preheat oven to 400. Loosely tie the chicken legs together with twine. Sprinkle with sea salt and pepper and put in a large roasting pan. Arrange the prunes and onions around the chicken and pour the wine over the top. Sprinkle with a dash of stevia and the thyme sprigs, then dot the butter/ghee over the chicken. Cook for 1 ½ hours, basting frequently, until the chicken is dark golden brown and cooked all the way through. Check for doneness by piercing the thickest part of the leg through to the bone.   It is cooked when the juices run clear and there is no trace of pink. Carve the chicken and serve with the prunes and onions.

episode36

Stuffed Acorn Squash

1 acorn squash
1/4 tbsp coconut butter or manna
few pinches of cinnamon
pinch of sea salt
2 tbsp raisins or currants (optional)
2 tbsp sliced almonds or chopped walnuts (optional)

Preheat oven to 375. Slice the squash lengthwise and place it face down in an oven safe baking dish. Bake for 35-45 minutes or until fork-tender and edges begin to brown. When done, remove from the oven. Fill the center sections with even amounts of coconut butter.  Dust with cinnamon and a pinch of sea salt. Top with the other ingredients you like. Serve warm.
(recipe from Practical Paleo www.balancedbites.com)

episode36

Roasted Root Veggies

Prep time: 10 minutes
Cooking time: 25-35 minutes
Yield: 4-6 servings

Ingredients:
1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like squash)
extra virgin olive oil/coconut oil/ghee
sea salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Directions:
1.   Preheat oven to 375 degrees.
2.   Wash and chop all vegetables into large bite-sized pieces.
3.   Place in a large baking dish with sides.
4.   Drizzle with ghee, coconut or olive oil; mix well to coat each vegetable lightly.
5.   Sprinkle with sea salt, pepper and herbs.
6.   Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.
Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

episode36

Salmon Avocado Salad

Mayo: 1-2 avocados, 1-3 tbls extra virgin olive oil, 1-3 tbls fresh lemon juice, 2-3 tbls water, sea salt to taste. Blend all ingredients in a food processor.

Mix avo-mayo with canned wild salmon, diced celery and/or carrot, chopped green or red onion, 1-2 crushed garlic cloves, capers, chopped parsley and sea salt to taste.
Place all ingredients in a bowl and mix gently with a fork.  No need to measure anything, make it your own. Place a few scoops on a sprouted brown rice wrap with lettuce and tomato or on a piece of bibb lettuce for a light lettuce wrap. Enjoy!
(from The Whole Life Nutrition Kitchen)

episode36

Coconut Berry Smoothie

Great for breakfast, a snack, or healthy treat.

Ingredients:
1 cup coconut milk or water (unsweetened)
1 cup frozen berries
1 tablespoon ground flaxseed
1 tablespoon ground hemp seeds
1 scoop vanilla protein powder (sweetened with stevia only)
1 tablespoon of organic nut butter (almond or cashew)

Blender together and enjoy!
* Add a handful of spinach or kale or a teaspoon of greens powder for added benefit

episode36

Sauteed Kale

Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:
1 bunch kale
1 medium-size yellow onion, diced
1 clove garlic, minced
1/2 tablespoon fresh ginger, minced
2 tablespoons olive oil
sea salt

Directions:
1. Wash kale, cut stems off and chop into small pieces and put aside. Cut or tear leaves into small pieces.
2. Warm oil in pan, add ginger, garlic, and salt to taste. Sauté for one minute.
3. Add onion, sauté for a few more minutes.
4. Add kale, stir well and then add a splash of water. Cover and allow to cook for 2-3 minutes.
5. Check for desired tenderness and serve.