Vegetable Korma

I'm obsessed with curries.  Love everything about them, especially when they're fully loaded with vegetables.  It makes me extra happy that my family is on board with curries too!

More good news, this curry is so-oo easy to make, and there's nothing exotic that you'll have to go buy from the grocery store.

Full of nutrients, healthy fats and more, I'm pretty positive you're going to like this one!

 

INGREDIENTS:

- 1 1/2 tablespoons extra virgin coconut oil

- 1 small onion, finely diced

- 1 tablespoon minced fresh ginger

- 4 cloves garlic, minced

- 2 potatoes, peeled and cubed (I like Yukon)

- 4 large carrots, peeled and sliced

- 1 jalapeno pepper, seeded and finely chopped (wear gloves when chopping)

- 1/3 cup raw cashews

- 1 3/4 cups tomato sauce, I like this kind, (or 1 15 oz. BPA-free can tomato sauce)

- 2 teaspoons unrefined sea salt

- 1/2 tablespoon curry powder (add an additional tablespoon if you want it spicy)

- 1 cup frozen peas

- 1 bell pepper, any color, chopped

- 1 1/2 cups coconut milk or heavy cream

- optional:  cilantro for garnish

DIRECTIONS:

1.  Prepare all vegetables and set aside.

2.  Heat the coconut oil in a large skillet over medium heat.  Stir in the onion, and cook until tender.

3.  Mix in the ginger and garlic, and continue cooking for 1 minute.  

4.  Add the potatoes, carrots, jalapeno, cashews and tomato sauce, and stir.  Season with salt and curry powder, mix and allow to cook for 10 minutes, stirring occasionally.

5.  Add peas, bell pepper and coconut milk into the skillet, and stir.  Reduce heat to medium low, cover, and simmer for 15 minutes, or until potatoes and carrots are fork tender.  

6.  Garnish with cilantro, and serve as is, or serve over sprouted rice or quinoa.

7.  Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Sausage, Cabbage and Sweet Potato Casserole

I have been LOVING casseroles lately.  No special steps, but just basically throwing all the ingredients together, and then having a delicious feast an hour later.

This dish features two of my favorites: sweet potatoes and cabbage, in addition to my husband and kids' favorite: sausages..

Now, it's best to purchase nitrate and gluten-free sausages with the fewest ingredients possible.  Luckily they're becoming easier to find these days in a variety of stores.

Pictured below I used Aidell's Chicken and Apple Sausages.  It was delish!

(I also think this would make for a great Hobo Dinner for any up and coming camping trips!)

INGREDIENTS:

- 2 medium sweet potatoes, peeled and cubed

- 5 carrots, peeled and sliced

- 1 small onion, roughly chopped

- 2 cloves garlic, roughly chopped

- half head of cabbage, roughly chopped

- 1/2 cup vegetable or chicken broth, (I like this kind)

- 2 tablespoons extra virgin coconut or avocado oil

- 1 1/2 teaspoons Italian Herbs

- 1 teaspoon unrefined sea salt

- 1/2 teaspoon black pepper

- 4 or 5 gluten-free sausages, sliced

- optional:  good quality ketchup to serve with

DIRECTIONS:

1.  Preheat oven to 450 degrees.

2.  Place chopped sweet potatoes, carrots, garlic and cabbage in a 9x13 casserole dish.

3.  In a small bowl, combine the broth, olive oil, Italian Herbs, salt and pepper, and stir.

4.  Pour over vegetable mixture, and toss to coat.

5.  Place in oven and bake for 40 minutes, stirring gently, half-way through.

5.  Carefully remove from oven, and add sliced sausages on top.  Place back in oven, and bake for additional 10 minutes.

6.  Remove from oven and gently stir, then serve as is or with a bit of ketchup.

7.  Enjoy!

(Adapted recipe from here)

Cashew Chicken

This is such a great way to enjoy this classic dish, but without any gluten or soy involved.  It's a simple, delicious and nutritious meal that also features my favorite nut; the cashew!

Did you know that cashews help provide bone strength and joint flexibility, discourage migraines, improve memory, lower blood pressure, and protect against UV damage, heart disease and cancer?  Pretty amazing, right?!

Hope you enjoy this one as much as my family does. 

INGREDIENTS:

- 1 tablespoon extra virgin coconut oil

- 1 1/2 pounds organic boneless chicken thighs, chopped into bite-size pieces

- 3 large carrots, peeled and sliced on the bias

- 2 large cloves garlic, minced

- 2 small heads broccoli

- 1/4 cup water

- 1/2 teaspoon unrefined sea salt, plus more for sprinkling

- 1/2 cup raw cashews, or desired amount

- optional: sprinkling of chili flakes, if you want some heat

- optional:  black sesame seeds to garnish with

- quinoa or rice to serve over

Teriyaki Sauce

- 1/3 cup Coconut Aminos

- 1/3 cup water

- 1 1/2 tablespoons fresh ginger, minced

- 1/4 cup raw honey

- 2 tablespoons arrowroot starch

DIRECTIONS:

1.  Cook your quinoa or rice according to package instructions.

2.  In a small saucepan over medium-low heat, combine all of the teriyaki sauce ingredients.  Stir occasionally, for 5 minutes, or until the sauce has thickened, (it'll be gooey at this point).  Set aside.

3.  Heat a large skillet over medium-high heat, and add the coconut oil.  Add the chicken in a single layer, and let cook, undisturbed, for 3 minutes.  Flip, and repeat until all sides are lightly browned.  Sprinkle a bit of salt over top.

4.  Add the carrots, garlic and teriyaki sauce, and let simmer for 5 minutes, stirring occasionally.

5.  Turn heat to medium-low, and add the broccoli, cashews, 1/4 cup water and 1/2 teaspoon salt, and cover and cook, stirring occasionally for about 10 minutes, or until broccoli and carrots are fork tender.  Stir in the optional chili flakes.

6.  Serve over prepared quinoa or rice, sprinkle tops with black sesame seeds, and enjoy!

(Add more salt or coconut aminos to individual portions if desired).

Approximately 4 servings

(Adapted recipe from here)

Coconut Almond Waffles

If you can't eat gluten or dairy, but want to enjoy a traditional breakfast food, I've got your covered with these low carb, fiber and protein-rich waffles.  These babies are filling!

I love making a double batch, and storing the leftovers in the fridge or freezer for a quick breakfast or snack later.

(Also, if you plan on eating these plain, I recommend adding a bit more sweetener to the batter.  I love these waffles topped with a good quality peanut butter, grass-fed butter and/or Grade-b maple syrup.  MmMmm).

INGREDIENTS

- 6 eggs, preferably from pastured hens

- 1/2 cup coconut milk (I use this kind)

- 2 teaspoons pure vanilla extract

- 1 teaspoon raw honey

- 4 teaspoons extra virgin coconut oil, melted

- 1/2 teaspoon cinnamon

- 1/8 teaspoon unrefined sea salt

- 1 cup almond flour (I use this kind)

- 1/4 cup coconut flour

DIRECTIONS:

1.  Plug in waffle iron.

2.  Crack the eggs in a medium-sized mixing bowl, and beat until smooth.  

3.  Add all other ingredients, in the order listed, and stir until well blended.

4.  Spread a layer of butter, ghee or coconut oil to your waffle iron, and pour in about 1/3 cup batter (depending on size of waffle iron).

5.  Repeat step 4 until all batter is used up.

6.  Serve warm with desired healthy toppings, and enjoy!

Makes approximately 5 waffles

(Adapted recipe from here)

Simple Potato and Egg Bake

I consider this a lazy week-night dinner, although this would be delicious for any meal of the day.  

I highly recommend buying organic potatoes whenever possible, because they're very high on the pesticide list.  Also, buying organic free-range eggs are going to be much more nutritious and delicious for you.  The more orange and runny the yolks the better!.

So here's a simple and more nutritious take on some classic and crowd pleasing ingredients.

INGREDIENTS:

- extra virgin coconut oil, for greasing

- 4 cups potato chunks (I like Yukon or Red Potatoes)

- 1 small onion, roughly chopped into chunks

- 3 cloves garlic, minced

- 6 tablespoons cream (I like this, this or this kind)

- 3/4 teaspoons unrefined sea salt, plus more for sprinkling

- 1/4 teaspoon black pepper, plus more for sprinkling

- 1/4 to 1/2 teaspoon chili powder (or to taste)

- 6 to 8 eggs, preferably from pastured hens

- optional: 1 cup shredded raw cheese (I like this kind) 

- optional: 1 teaspoon fresh or dried parsley

- optional: good quality ketchup, salsa, and/or sour cream to top with

DIRECTIONS:

1.  Preheat oven to 400 degrees, and lightly grease 9x13 casserole dish with coconut oil.

2.  Place all ingredients (except for the eggs and cheese) in casserole dish, and toss.

3.  Place dish in oven and bake for 10 minutes, toss with a spatula, then cook for another 20 minutes.

4.  Remove from oven, and carefully crack eggs on top, followed by a sprinkling of cheese.  Place back in the oven, and cook for another 10-15 minutes, or until eggs are done to your liking.

5.  Remove from oven, and sprinkle parsley on top, and another light sprinkling of salt and pepper, and serve as is, or with good quality ketchup, salsa and/or sour cream on top!

6.  Enjoy!

(Adapted recipe from here)

Green Pancakes

March has always been my favorite month of the year.  It's my birthday month for starters, and then I've always loved St. Patrick's Day.  I love the color green, my ancestors are from Ireland, and Ireland  is my favorite country that I've traveled to.  Oh, and spring is right around the corner!  So many reasons to love this time of year!

I also love making as many green foods as possible for St. Patrick's Day, and once you know how easy it is to naturally color your foods green, you'll never use those fake green-drops anymore (that can even cause allergic reactions, fatigue, asthma, skin rashes, hyperactivity, headaches or even cancer!)

Spinach: such a better alternative, don't ya think?  And your kids will never even know!

INGREDIENTS:

- 4 ripe bananas

- 6 eggs, preferably from pastured hens

- 1/4 cup coconut flour

- 1 large handful organic spinach

- 1/4 teaspoon aluminum-free baking soda

- 1/2 teaspoon pure vanilla extract

- dash of unrefined sea salt

DIRECTIONS:

1.  Heat a large skillet over medium-low heat.

2.  Place all ingredients in a high-speed blender, (or use a hand mixer), and blend until a smooth, green batter develops.

2.  Butter skillet, and drop 1/8 cup rounds on top.  Once slightly bubbly, flip, and cook for 1 minute more, or until lightly browned.

3.  Butter skillet, and repeat until all batter is used up.

4.  Eat plain, or serve with grass-fed butter, Grade-b maple syrup and or any other desired healthy pancake topping.

5.  Enjoy!

Approximately 3-4 servings

(Adapted recipe from here)

Sunbutter & Jelly Smoothie

As the clouds rolled in today, and the rain began to fall, I just wanted a milkshake...  Well something similarly thick and indulgent, yet made with real and nourishing ingredients of course!

The Sunbutter is the star in this smoothie! It's a tasty, high-protein and nut-free option for those that can't enjoy peanut or other nut butters.

The added fruit gives the 'jelly' element, making this a deliciously fun treat for you and your kids!

INGREDIENTS:

- 2 cups milk of choice.  I like using unsweetened almond milk (homemade is best, or I like this kind)

- 1/4 cup organic Sunflower butter (peanut butter would also be delicious)

- 2 Medjool dates, pitted

- 2 frozen bananas

- 2 cups frozen organic strawberries

- dash of unrefined sea or pink salt

- optional: 1/4 cup chia-seed gel

DIRECTIONS:

1.  Place dates in a small glass bowl, and cover with very hot or boiling water.  Let sit for 10 minutes, then drain.

2.  Place all ingredients into a high-speed blender, and blend until smooth and creamy, (adding more or less almond milk to desired consistency).

3.  Serve immediately and enjoy!

Approximately 2-4 servings

(Adapted recipe from here)

Egg Soufflé

I'm used to just feeding my little family of four, and so when guests come over, I try and think of the easiest way to double things.  When I had six of my friends coming over for brunch last weekend though, I knew exactly what to make! 

If you use quality ingredients, then this simple egg soufflé is the perfect thing for your brunch or breakfasts.  It's easy to make, easy to serve a crowd, and simply nutritious and satisfying!

(Thanks mom for the recipe inspiration!  But sorry dairy-free friends, this one's not for you...)

INGREDIENTS:

- 1/4 cup grass-fed butter, melted (I like this kind)

- 2 cups cheese, grated (raw is best.  I like this kind)

- 12 eggs (preferably from pastured hens)

- 1 cup cream (ingredients should only read 'cream'.  I like this or this kind)

- 1/2 teaspoon unrefined sea salt

- 1/2 teaspoon black pepper

- 2 teaspoons yellow mustard

- 1 large bell pepper, finely chopped

- 3 large mushrooms, wiped clean, then chopped (about 1 cup, or to taste)

DIRECTIONS:

1.  Preheat oven to 325 degrees, and grease a 9x13 pan with butter or coconut oil.

2.  Melt 1/4 cup butter, then set aside to cool slightly.

3.  Crack eggs into a large mixing bowl, and whip for about 30 seconds with a hand mixer.

3.  Grate the cheese, and add to eggs.  Now add cream, salt, pepper and mustard, and mix well.

4.  Stir in your chopped pepper and mushrooms, adding more or less if desired.

5. Finely, stir in the melted butter.

6.  Place in oven and bake for 40-50 minutes, or until center is just slightly wobbly.

7.  Cut into squares, and serve warm (or cold) as is, or with fresh garden salsa, or good-quality ketchup.

7.  Enjoy!

Approximately 8-10 servings

Turkey and Sweet Potato Skillet

Turkey is a good source of tryptophan, an amino acid that your body converts into serotonin.  So if you are a stressed, angry or argumentative type person, eat more turkey!

Here I bring you a simple, stress-reducing dish, that also features nutrient-rich sweet potatoes.  It's the perfect weeknight fix!

INGREDIENTS:

- 2 tablespoons extra virgin coconut oil

- 1 lb organic ground turkey

- 3 cloves garlic, minced

- 1 small onion, finely diced

- 1 large red, yellow or orange pepper, finely diced

- 1 1/2 cups sweet potato, diced (about 1 medium)

- 1 teaspoon unrefined sea salt

- 1/4 teaspoon black pepper

- 1/4 teaspoon chili powder

- 1/3 cup water

- 3 teaspoons dried or fresh parsley

- optional: 1/2 cup (or to taste) shredded raw cheese (I like this kind)

DIRECTIONS:

1.  In a medium skillet, heat coconut oil over medium heat.

2.  Add ground turkey, and cook, stirring occasionally, until browned.

3.  Add garlic, onions and peppers, and cook until slightly softened.

4.  Add the sweet potato, salt, pepper, chili powder and water.  Turn heat down to medium-low, cover and cook until sweet potatoes are tender, about 10 minutes, stirring occasionally.

5.  Stir in the parsley, and sprinkle optional cheese on top.  Cover pan with lid, turn off heat, and allow cheese to melt.

6.  Serve as is, or it'd be delicious with sour cream, avocado, salsa, or good-quality ketchup on top, or simply scooped into a gluten-free tortilla (such as these ones).

7.  Enjoy!

Approximately 2-4 servings

(Adapted recipe from here)

Cauliflower Broccoli Tots

Lately, my 1 1/2 year old has decided to do the worst thing possible to his momma, and veto vegetables...  I absolutely refuse to give up, even though it's not my favorite thing watching my clever, and not-so clever fixings get thrown across the room..

So these scrumptious little tots are my saving grace, and are the perfect way to 'fool' your little ones into eating something that you can truly smile about! :)

INGREDIENTS:

- 2 cups grated cauliflower (about half a large head)

- 1 1/2 cups grated broccoli (about one crown)

- 4 large eggs (preferably from pastured hens)

- 1/2 cup gluten-free oat flour (I use this kind)

- 1 tablespoon Italian seasoning

- 1 teaspoon unrefined sea salt

- 1/2 teaspoon dried onion

- 1/2 teaspoon black pepper

- optional: good quality ketchup to serve with (homemade is best, or I like this kind)

DIRECTIONS:

1.  Preheat oven to 390 degrees and line a baking sheet with parchment paper.

2.  Wash and dry the cauliflower and broccoli, grate it in a cheese grater, and place in a large bowl.

3.  Add all other ingredients, and mix until well combined.  (If batter seems too wet, just add more oat flour to get the right consistency).

4.  Using a cookie scoop, scoop up mixture, place on cookie sheet, and flatten slightly with your hand.  (Freeze them at this point, if you'd like them for a later time.  Just thaw for about an hour in the refrigerator, then bake as instructed).

5.  Place in oven, and bake for 25 minutes.

6.  Remove from oven and serve as is, or with a good quality ketchup.

Enjoy!

Makes approximately 20-25 tots

(Adapted recipe from here)

No Beef, Beef Stew

I love a hearty beef stew, but if I don't have any meat on hand, but want the same satisfying taste, this stew is perfect!

Portabello mushrooms are the meat substitute in this, and Mmmm they're good.  Portobellos are not only delicious, but they're also an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body.  They also offer three important B-complex vitamins, and at least 15 different vitamins, minerals and phytonutrients!

Mushrooms are the best.  And this stew is the perfect meatless winter dish.

INGREDIENTS:

- 1 tablespoon extra virgin coconut oil

- 1 large onion, finely chopped

- 3 ribs celery, finely chopped

- 3 medium carrots, sliced lengthwise and chopped

- 2 portobello mushrooms (about 1/2 pound), cut into 3/4th inch pieces

- 6 cloves garlic

- 4 cups beef, mushroom or chicken broth (homemade is best, or I like the Pacific brand)

- 1 cup filtered water

- 2 cups chopped Yukon Gold Potatoes (about 3 large), cut into 3/4th inch pieces

- 1/4 cup tomato paste

- 1 tablespoon dried Italian herb blend

- 1 tablespoon paprika

- 1 teaspoon dried rosemary, crushed between fingers

- 1 1/2 cups frozen green peas

- 1/2 cup fresh parsley, finely chopped

- 2 teaspoons unrefined sea salt, or to taste

- 1/2 teaspoon black pepper

DIRECTIONS:

1. Add coconut oil to a large stock pot, and turn to medium-high heat.

2.  Add the onion, celery and carrot, and cook for 7 to 8 minutes, stirring occasionally, until softened.

3.  Stir in the mushrooms and garlic, and continue to cook while stirring, for an additional 5 minutes, adding more oil as needed.

4.  Add the broth, water, potatoes, tomato paste, dried Italian herbs, rosemary, paprika, salt and pepper.  Bring to a boil, and then reduce heat to a low boil.  Cook covered for 15 minutes, stirring occasionally.  Add the peas and cook for 5 minutes more, or until the carrots and potatoes and tender.

5.  Scoop out 2 cups of the stew, and pour in a blender, and blend until smooth.  Stir this back into the pot, and add in the parsley.  

6.  Serve and enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

Blueberry Gelatin Smoothie

This blueberry smoothie is yet another delicious and nutritious way to get in some amazing berries and grass-fed gelatin into your diet.

(And I just have to say that I love that Costco has big bags of frozen organic berries, so that I can enjoy some delicious antioxidants all year round.  Thanks Costco!)

(Read here about some of the amazing health benefits of grass-fed gelatin.)

INGREDIENTS:

- 2 cups unsweetened almond milk (homemade is best, or this kind)

- 2 cups frozen organic blueberries

- 1 small avocado

- handful of spinach

- 1 to 2 tablespoons raw honey

- 2 to 3 tablespoons grass-fed gelatin (I use this kind)

- optional: 1/4 cup chia-seed gel

DIRECTIONS:

1.  Add all of the ingredients into a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

Approximately 2-3 servings

Italian One-Pot

Life has been ridiculously busy for me lately, and my time windows to cook have been much smaller than usual... That doesn't stop me though from skimping on nutritional meals for my family and myself though.  I just have to take a few short-cuts. :)

This dish doesn't require any sautéing or too much chopping.  You pretty much throw it all into your pot, and 10 minutes later, you have a luxurious and delicious Italian feast!!

INGREDIENTS:

- 1 small onion, chopped

- 4 cloves garlic, thinly sliced

- 1 handful spinach, roughly chopped

- 2 cups mushrooms, roughly chopped (any variety)

- 4 cups vegetable or chicken broth (homemade is best, or I like this kind)

- 1 (26 to 28oz.) BPA-free can diced tomatoes (I like this kind)

- 12 oz. gluten free pasta (I like this, this or this kind)

- 2 tablespoons extra virgin olive oil

- 1/2 tablespoon dried basil

- 1/2 tablespoon dried oregano

- 1 teaspoon unrefined sea salt

- 1/4 teaspoon black pepper

- dash of red pepper flakes

- optional: feta or parmesan cheese to top portions with 

DIRECTIONS:

1.  Add everything to your pot, gently stir, and turn heat to high.  (If using spaghetti, fettuccine or linguini noodles, break in half before adding to the pot).  Once it reaches a boil, turn heat to medium and continue to cook (and gently stir) for 8 to 10 minutes, or until noodles are done.

2.  Serve with optional cheese on top & more salt if needed, and enjoy!!

Approximately 4-6 servings

(Adapted recipe from here)