Sweet and Spicy Carrot Ginger Soup

This luxuriously smooth Sweet and Spicy Carrot Ginger Soup is everything I want in a soup- incredible depth of flavor, bursting with nutrition, comforting.  I once had a soup at a restaurant like this, and fell in love with the sweetness of the soup that was also somewhat savory.  I hadn’t been able to recreate that balance of sweet and savory…until NOW!  This recipe is easy, quick, and can be made in advance.  Great meal prep option that lasts 3 days in the fridge 😊

Serves: 4-6

Prep time: 5 minutes (30 minutes soaking cashews)

Cooking time: 20 minutes

What (your ingredients):

1 tablespoon olive oil

¼ red onion, chopped roughly

1 lb. carrots, chopped roughly

1 Gala apple, chopped roughly

½ granny smith apple, chopped roughly

Pinch of salt

1 garlic clove, minced

1 thumb size knob ginger, peeled and sliced

¼ teaspoon cinnamon

Dash of cayenne pepper

4 cups vegetable broth

To serve: Greek style almond yogurt, maple syrup, granola

How (your directions):

In a large Dutch oven over medium heat, heat olive oil.  Add red onion, carrots, Gala and Granny Smith apples, and a pinch of salt.  Saute for 3-4 minutes.

Add garlic, ginger, cinnamon, and a dash of cayenne pepper.  Sauté for 1-2 minutes.

Add vegetable broth and bring to a boil.  Cover, lower heat to low, and simmer for 20 minutes, or until the carrots are fork tender.

Transfer mixture to a high-speed blender, and blend until smooth (start blender on low speed and gradually increase speed to medium-high.  Always hold the lid of the blender secure and be careful of steam).

Enjoy hot!

Serve with a swirl or dollop of almond yogurt, a drizzle of maple syrup, and a spoonful of granola.

Why (the science):  Ginger is a powerful anti-inflammatory

 

Caprese Breakfast Porridge

Serves: 1

Prep time: 2 minutes (30 minutes soaking cashews)

Cooking time: 2 minutes

What (your ingredients):

3 tablespoons malt-o-meal

Pinch each of salt, pepper, and red pepper flakes

1 tablespoon shredded mozzarella cheese

1 cup water

8 cherry tomatoes

½ small avocado or ¼ large avocado, diced

4-6 basil leaves

How (your directions):

Add malt-o-meal, salt, pepper, red pepper flakes, mozzarella cheese, and water into bowl. 

Microwave on high for 2 minutes.

Add cherry tomatoes, diced avocado, and basil leaves.

Enjoy hot!

Why (the science):  Tomatoes are 95% water and are contain potassium, an electrolyte which helps lower blood pressure.

 

 

Cauliflower Chickpea Curry

When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons.  Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already.  I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice.  Or even better, a drizzle of protein-packed tahini adds creaminess and richness.  Yum!

Serves: 6

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon olive oil

½ red onion, diced finely

¼ teaspoon salt

Pinch of pepper

3 cloves garlic, minced or sliced finely

1 teaspoon coconut oil

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon paprika

1-2 dashes cayenne pepper (optional)

1 tablespoon tomato paste

1 yellow pepper, diced

1 head of cauliflower, chopped or sliced into small florets

1 cup vegetable broth

1 28-oz can diced tomatoes (San Marzano is best!)

1 15-oz can chickpeas, drained and rinsed

1 15-oz can full fat coconut milk

How (your directions):

In a large Dutch oven or large Wok, heat olive oil over medium heat.  Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent. 

Add garlic and sauté for 30 seconds.  Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt.  Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly. 

Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.

Simmer on medium-low heat for 30-40 minutes.

Serve with brown rice and a drizzle of tahini.  Salt and pepper to taste and enjoy hot!

Why (the science):  Curcumin from turmeric may help prevent cognitive decline!  Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html

Blueberry Muesli Bowl

Soaked oats are made more fun and delicious by making a blueberry almond milk with fresh summer blueberries!  A colorful bowl of oats, coconut, and fresh and dried fruit, this Blueberry Muesli Bowl will keep you energized for hours.  Using quick cooking oats allows the muesli bowl to be ready within 30 minutes, without needing an overnight soak to “cook” the oats.

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

½ cup almond milk

½ cup fresh blueberries

½ cup quick cooking oats

1 teaspoon chia seeds

Toppings: Blueberries, dried mulberries, unsweetened desiccated coconut, goji berries

How (your directions):

To create the blueberry almond milk, add almond milk and blueberries to a high-speed blender, and blend for 30 seconds.

To a cereal bowl, add quick cooking oats and chia seeds.  Pour blueberry almond milk over oats and chia seeds.  Stir to combine, then allow to sit for at least 30 minutes.  Tip: You can refrigerate this blueberry muesli if you like your oats cold or if preparing overnight.

Top with blueberries, dried mulberries, unsweetened desiccated coconut, goji berries, or YOUR favorite toppings.  Sliced strawberries, slivered almonds, and mint would be delicious!

Why (the science):  Blueberries contain polyphenols, compounds which are known to boost brain health and prevent cognitive decline!

Raw Vegan Pad Thai

This might be one of my absolute favorite ways to eat vegetables!  The Miso Pad Thai sauce alone is worth making- drizzle over greens or roasted vegetables- yum! Perfect for hot weather, this Raw Vegan Pad Thai will satisfy you for lunch or dinner while making you feel light and energized. 

Serves: 2

Prep time: 10 minutes

Cooking time: 0 minutes

What (your ingredients):

Miso Pad Thai Sauce:

1 tsp ginger

1 tsp coconut aminos or soy sauce

1 tsp miso paste

¼ cup almond butter

3 medjool dates

Juice of ½ lemon

1 clove garlic

¼ cup warm water

Pad Thai:

2 large carrots

1 red bell pepper

2 medium zucchini, julienned

2 small English cucumbers, julienned

1 spring onion, sliced thinly

Toppings: sesame seeds, alfalfa sprouts, pinch of salt

How (your directions):

For the Miso Pad Thai Sauce, add all ingredients to a high-speed blender.  Blend on high for 1 minute until smooth.  Set aside while you prepare the Pad Thai ingredients.

Grate 2 large carrots and add to a large bowl.  Thinly slice 1 red bell pepper and add to the carrots. 

Using a vegetable peeler, julienne 2 zucchini.  When it becomes difficult to julienne the zucchini, dice the remaining zucchini into small pieces.   Add zucchini to the bowl.  

Repeat the julienne process with 2 English cucumbers.  Add cucumbers to the bowl.

Thinly slice 1 spring onion and add to the bowl. 

Pour the Miso Pad Thai Sauce over the prepared vegetables.  Toss gently until all ingredients are evenly coated in the sauce.

Serve immediately by diving the Pad Thai salad onto two plates.  Top with sesame seeds, alfalfa sprouts, and a pinch of salt. 

Tip: if preparing the Raw Vegan Pad Thai in advance, do not add the dressing, as the salt will pull out the water from the vegetables and make the salad soupy and watery.  Dress salad with the Miso Pad Thai Sauce when ready to serve.

Enjoy!

Why (the science):  Every vegetable has a different combination of antioxidants, vitamins, and minerals, so you’ll benefit from the array of colors in this salad!

Cheesy Mexican Squash Casserole

Perfect for summer entertaining, Cheesy Mexican Squash Casserole serves 4-6 as a main course, or 8 as a side dish.  You can make this casserole in advance, then bake in oven right before serving.  The Cheesy Vegan Sauce is scrumptious, and your non-vegetarian friends will never know that there’s no cheese 😉

Serves: 6

Prep time: 10 minutes

Cooking time: 40 minutes

What (your ingredients):

Vegan Cheese Sauce:

1 yellow onion, quartered

10 mini sweet peppers

¼ cup raw cashews

½ cup nutritional yeast

¼ cup water

½ teaspoon salt

Squash Casserole:

1 tablespoon olive oil

1 shallot, sliced thinly

3 cloves garlic, sliced thinly

Pinch of salt

½ teaspoon cumin

½ teaspoon chili powder

1 large yellow squash, sliced into half-moons

2 cups sweet corn

1 15-oz. can black beans, drained and rinsed

1 15-oz. can pinto beans, drained and rinsed

2 cups cooked brown rice

Parsley or cilantro for serving

How (your directions):

Preheat oven to 350°F. 

Make Vegan Cheesy Sauce by adding all ingredients to a high-speed blender.  Blend on high for 60 seconds until smooth.

In a large skillet, heat olive oil over medium heat.  Add shallots and sauté for 1-2 minutes.  add garlic and a pinch of salt, sautéing for 30 seconds.

Add cumin and chili powder to the oil. Hint: This allows the spices to “bloom” and become fragrant.

Add sliced squash and sauté for 5 minutes.  add corn, black beans, pinto beans, stirring for 2 minutes until warmed through.

Add rice and Vegan Cheesy Sauce and stir to combine.

Pour casserole mixture into a 2-qt. baking dish.

Bake for 25 minutes.

Garnish with snipped parsley or cilantro.  Salt and pepper to taste.

Enjoy hot! 

Why (the science):  Dairy can be inflammatory in the body, causing bloating, gas, acne, and many other symptoms.  This Vegan Cheesy Sauce incorporates vitamin C rich peppers and anti-inflammatory onion!  The nutritional yeast provides B12 and that signature cheesy flavor. 

Crunchy Curry Salad with Farro

Crunchy Curry Salad with Farro is filling salad, heart enough to be a meal on its own, but light and crunchy and crisp.  Refreshing for a hot, summer day!

Serves: 4-6

Prep time: 5 minutes

Cooking time: 20 minutes

What (your ingredients):

½ cup farro

¼ teaspoon curry powder

¼ teaspoon cumin

¼ teaspoon paprika

Juice of 1 lime

Juice of 1 lemon

1 head of kale

5-7 radishes

½ large seedless cucumber

1 orange bell pepper

1 shallot

How (your directions):

Heat 5 cups of water in a large pot with 2 teaspoons salt.  Once boiling, add the farro and cook for 20 minutes.

Meanwhile, to a large bowl, add curry powder, cumin, paprika, lime juice, and lemon juice.  Stir to combine.

Finely chop kale and add to the bowl with spices.  Massage 2 minutes to soften kale.

Dice radishes, cucumber, and bell pepper and add to kale. 

Mince 1 shallot and add to kale salad.

Once farro is cooked, drain farro, then add to kale salad.  Mix to combine.

Enjoy immediately or store in refrigerator for the next day’s lunch or dinner!

Why (the science):  Spices have anti-inflammatory powers, so combine spices to flavor your meals in replace of adding salt.  If the salad needs salt, add a pinch, but you won’t need a lot with the flavors of curry and cumin 😊 

Fruit Sushi with Pomegranate "Roe"

How gorgeous are these fruit sushi rolls?  These would be perfect in a child’s lunch box or as a filling snack!  They would even be adorable displayed on a platter for dessert 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 beet whole grain wrap (Angelic Bakehouse)

1 tablespoon almond butter

1 banana

3 tablespoons pomegranate arils

How (your directions):

Spread almond butter onto one side of the wrap.  Place whole banana onto almond butter at the top third of the wrap, then roll wrap until banana is snugly inside the wrap.

Using a sharp serrated knife, cut of the tip ends of the wrap, as they don’t hold together as well.  Then slice the remaining wrap into six even slices.

Top with pomegranate arils.

Enjoy immediately 😊

Why (the science):  Snacks that provide satiety are ones that contain a protein, carb, and healthy fat.  Instead of a boring banana that may not keep you full for long, this snack will keep your energy levels up with the addition of a fiber-rich wrap and protein-rich almond butter! 

Strawberry and Mint Spring Rolls with Lime Peanut Sauce | + Video |

Crunchy, creamy, sweet, spicy- all the perfect notes for a light and refreshing lunch!  Spring rolls are easy to make, and I’ve even created a video to show you how!

Serves: 1

Prep time: 5-10 minutes

Cooking time: 0 minutes

What (your ingredients):

3-4 rice paper sheets

Handful of red leaf lettuce

4-5 strawberries, sliced thinly

½ avocado, sliced thinly

6-10 mint leaves

2 tablespoons peanut powder or 1 tablespoon peanut butter

1 teaspoon lime juice

1 teaspoon sriracha

2-4 tablespoons water

How (your directions):

Dip one rice paper sheet into warm water for about 5-10 seconds.

Lay rice paper sheet on a flat service.  Line a 4-6 strawberry slices onto the top third of the rice paper.

On the bottom third, place a few pieces of lettuce, mint, and avocado.

Roll the bottom edge of the rice paper over the lettuce, mint, and avocado.  Fold the left and right sides toward the center.  Then roll tightly toward the strawberries.  If in doubt, think of rolling the spring roll like you would a burrito.

Continue process to make 3-4 spring rolls.

Make the Lime Peanut Sauce by combine the peanut powder or peanut butter with the lime juice, sriracha, and water.  Mix until smooth.

Enjoy immediately!

Why (the science):  Red leaf lettuce is considered a calorie-free food, but it provides vitamin A for healthy eyes!

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Blackberry Parfait with Honey Almond Granola

This Honey Almond Granola is slightly sweet and totally crunchy, especially with the slivered almonds!  It makes the perfect breakfast or addition to an afternoon snack.  Wholesome and delicious, Blackberry Parfait with Honey Almond Granola tastes like a treat.

Serves: 6 (Honey Almond Granola)

Prep time: 5 minutes

Cooking time: 12 minutes

What (your ingredients):

1 egg white

3 tablespoons honey

1 tablespoon coconut sugar

2 cups rolled oats

1 cup slivered almonds

1 cup dried dark sweet cherries

To serve: Yogurt, Blackberries

How (your directions):

Preheat oven to 350°F.

In a large bowl, whisk together egg white, honey, and coconut sugar.

Add rolled oats and slivered almonds and stir to combine.  Make sure that the honey mixture coats all of the oats and almonds.

Pour mix onto lined baking sheet.  Bake for 12-14 minutes, stirring halfway through the baking time.

Remove granola from oven and stir in dried cherries.

Allow to cool so that granola becomes crunchy.

To serve, dollop 2 spoonsful of your favorite yogurt into a glass with 3 spoonsful of Honey Almond Granola. Repeat process, then top with 6-8 blackberries.

Honey Almond Granola can be stored in an airtight container for 1 week on the countertop.

Why (the science):  Almonds are a prebiotic, which means they feed the healthy bacteria in our gut!

Swiss Bircher Muesli | + Video |

In Switzerland, this breakfast is part of every breakfast buffet, and for good reason- it’s so filling and satisfying! You know, for those long ski days or hiking excursions up the Alps 😉 So easy to make, this recipe is great for beginners in the kitchen.  Swiss Bircher Muesli also lasts in the fridge for 4-5 days, so this recipe can last for a week of ready-made breakfasts.

Serves: 4-6

Prep time: 10 minutes

Cooking time: 0 minutes (refrigerate 2 hours or overnight)

What (your ingredients):

1.5 cups muesli

1.5 cups plant milk (I used 1 cup Unsweetened Original Ripple and 1/2 cup oat milk)

1 cup almond yogurt (Kite Hill is excellent)

1 teaspoon orange zest

Juice of 1 orange

1 teaspoon vanilla extract (optional)

2 apples (1 diced, 1 grated) covered with 1 teaspoon lemon juice (prevents browning)

Favorite Toppings: berries, hazelnuts, walnuts

How (your directions):

Combine all ingredients in a large bowl.  Refrigerate overnight.

Enjoy with your favorite toppings!

Why (the science):  Oats contain soluble fiber, which helps lower “bad “LDL cholesterol!

Vegan Jalapeño Poppers

Yummy, comforting appetizers can be made healthy and plant-based with just a few tweaks.  Jalapeño poppers are often breaded then deep fried, but these skip the breading and are roasted!  Removing the seeds and with pith remove some of the heat, and roasting the peppers make them soft and smoky.  Replace the cream cheese and cheddar cheese with vegan alternatives, and you have a nutritious appetizer ready in a flash!  These Vegan Jalapeño Poppers are simply awesome 😊

Serves: 4-5

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

5 jalapeño peppers

1/3 cup shredded cheddar cheese (I used So Delicious vegan cheddar)

1/3 cup cream cheese (Kite Hill makes an awesome vegan almond cream cheese)

Pinch of salt and pepper

How (your directions):

Preheat oven to 450°F.

Slice jalapeño peppers in half, then remove the seeds and white pith (very spicy).

Place pepper halves onto a baking sheet.

In a small bowl, combine shredded cheddar, cream cheese, salt, and pepper.

Using a spoon, spread about 1 tablespoon of cheese mixture into each pepper halve until all cheese mixture has been used. 

Roast peppers for 15 minutes.

Allow to cool slightly, and then serve!

Why (the science):  Jalapeño peppers are rich in capsaicin, which is responsible for that fiery heat.  Capsaicin is a nature pain-reliever!

Kale and Quinoa Salad with Fig and Walnuts

Full disclosure: I’m always intimidated to make salads, because I worry that they won’t be near as good as what I can order from a nice restaurant.  But THIS is the recipe that changes everything! Easy? Check! Café-quality? Check! Elegant but fast to throw together? Check! Kale and Quinoa Salad with Fig and Walnuts will be your go-to “I’ll bring the salad” dish to show off to all your friends 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 bunch kale, torn into pieces

1 tablespoon pomegranate balsamic vinegar

1 tablespoon extra-virgin olive oil

2 tablespoons walnut pieces

2 dried figs, cut into small pieces

1 oz. goat cheese

1/3 cup quinoa, cooked

How (your directions):

Place kale pieces into a large bowl.  Drizzle with balsamic vinegar and olive oil.  Massage the kale for 2-3 minutes.  Tip: Massaging kale allows it to become more tender and slightly sweeter!

Transfer salad to a plate, then top with walnuts, figs, crumbled goat cheese, and quinoa.

Enjoy immediately or the next day!

Why (the science):  Quinoa is a complete protein, making it a great replacement for brown rice and other starches!

Healthy Chocolate Chip Cookies | Paleo, GF, Dairy-Free |

Wow, these cookies taste like the real deal- you know, the chocolate chip cookies of your childhood?! Except these have no flour and no refined sugar...Hello, Healthy Chocolate Chip Cookies!

Serves: 9

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

4 tablespoons coconut oil, solid

3 tablespoons honey

1 egg

Generous teaspoon vanilla extract

Pinch of salt

½ teaspoon baking powder

1 2/3 cup almond meal

1 tablespoon coconut flour

1/3 cup chocolate chips

How (your directions):

Preheat oven to 350°F.  Line a baking sheet with parchment paper or silicone baking mat.

Using a hand-mixer, mix together solid oil and honey.  Add egg and mix until combined.

Add vanilla extract, salt, baking powder, almond meal, and coconut flour and mix until combined.

Using a spatula, stir in chocolate chips until evenly distributed.

Bake for 15 minutes, then allow to cool slightly on baking rack.

Enjoy immediately or store cooled cookies in an airtight container.

Why (the science):  Almond flour provides protein, heart-healthy omega-3's, and calcium for strong bones!

 

Pink Pancakes! NBC News! | Vegan and Gluten-Free |

These Pink Pancakes are perfect for Valentine’s Day brunch or Christmas morning!  I mean, look at that color 😊  And they couldn’t be easier to make, since they’re made in a blender.  Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant.  Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini.  You could even pack the savory ones for lunch and eat them at room temperature…yum!

Serves: 2 (2 plate-size pancakes or 9 silver-dollars)

Prep time: 5 minutes

Cooking time: 5 minutes

What (your ingredients):

1 cup rolled oats

1 cup plant milk

1 cup roughly cubed beet (raw, not cooked)

½ teaspoon baking powder

Pinch of salt

Coconut oil for cooking

Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper

Sweet toppings: butter, maple syrup, a dusting of cocoa powder

How (your directions):

In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt.   Blend until smooth.

In a large skillet, heat coconut oil over medium heat.  Pour pancake mix into whatever size you prefer.

 

Once the sides are cooked and the tops are bubbling, flip the pancakes.

Allow to cook on the second side for 3 more minutes.

Serve immediately with your favorite sweet or savory toppings!

Why (the science):  Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.

Flourless Carrot Cake Muffins

This recipe is heavenly.  Almond meal and oats replace white flour, and sweetness comes from the grated carrots, applesauce, and agave.  Tender and moist, these Flourless Carrot Cake Muffins will become your new favorite wholesome breakfast!

Serves: 6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 cup almond meal

½ cup rolled oats

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon ground ginger

½ teaspoon cinnamon

Pinch of salt

½ cup applesauce

½ cup cashew butter

2 tablespoons agave

1 cup grated carrots

1 egg

How (your directions):

Preheat oven to 350°F.

Line a muffin tin with 6 liners, then set aside.

In a large bowl, add all ingredients.  Stir until evenly combined.

Using an ice cream scoop, evenly distribute batter among lined muffin tin.

Bake for 25 minutes.

Enjoy!

Why (the science):  We often hear how great carrots are for your eyes, but the vitamin A in carrots is also an important immune booster!

 

 

Grilled Pineapple with Yogurt and Walnuts

A high protein breakfast or a satisfying dessert, Grilled Pineapple with Yogurt and Walnuts is hard to beat!  The natural sugar in the pineapple caramelizes into beautiful smoky grill marks, while the walnuts add crunch to the creamy Greek yogurt.  Grill a bunch of pineapple as part of your meal prep for the week and refrigerate.  This special breakfast can then be assembled quickly!

Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

What (your ingredients):

½ teaspoon coconut oil

½ cup pineapple (sliced or in chunks)

1 container plain nonfat Greek yogurt (about 17 grams of protein)

2 tablespoons crushed walnuts

Dash of cinnamon

How (your directions):

Grease grill pan with coconut oil, and heat over medium heat.

Layer pineapple slices onto hot grill, and sear for 3-4 minutes on each side.

Plate grilled pineapple, then serve with Greek yogurt.

Sprinkle with walnuts and cinnamon.

Enjoy!

Why (the science):  Pineapple contains bromelain, an enzyme that helps us break down and digest protein.  Bromelain is also a powerful anti-inflammatory compound, so it can help with arthritis and indigestion.

 

 

Pasta Primavera

Pasta Primavera is a smart dish to encourage more vegetable intake, without feeling like you’re eating a bunch of vegetables😉 It’s a scrumptious sauce with lots and lots of fresh veggies, and I encourage you to use whatever you may have on hand.  Lentil pasta and cannellini beans up the protein significantly.  I serve this Pasta Primavera over fresh zucchini noodles to add even more vegetables and bulk to my pasta portion.

Serves: 4-6

Prep time: 10 minutes

Cooking time: 10 minutes

What (your ingredients):

1 tablespoon olive oil

1 red onion, finely diced

1 orange bell pepper, diced

1 head broccolette, diced

¼ teaspoon Italian seasoning

Pinch of paprika

Pinch of salt

2 handfuls kale, chopped

1 15-oz. can cannellini beans, drained and rinsed

1 jar marinara sauce (I used a rich tomato sauce with Barolo wine)

12 oz. lentil Sedanini pasta (or any short pasta shape)

3 zucchini, spiralized

How (your directions):

In a large skillet, heat olive oil over medium heat.  Add red onion, bell pepper, broccolette, Italian seasoning, paprika, and salt.  Stir and sauté for 5 minutes.

Add chopped kale and sauté for 2 minutes.

Stir in cannellini beans and marinara sauce.  Heat through while pasta cooks, about 5-6 minutes.

Drain pasta and add to primavera sauce.

In each pasta bowl, place several curls of spiralized zucchini.  Ladle pasta and primavera sauce over fresh zucchini noodles.

Enjoy!

Why (the science):  Lentil pasta is high in protein (13 grams protein per serving!) which makes it a nutritious way to enjoy pasta and reach satiety sooner than you would with a white pasta.

 

Anti-inflammatory Curry

When I’m feeling the aches of the flu or a bad cold, I crave a meal that can fight the inflammation in my body.  This Anti-Inflammatory Curry is quick and easy enough to make when you’re sick (yes, I know from experience) but is light and easy on the stomach, since it’s not spicy.  So often curries are heavy and fatty, but this curry is more like a broth.  Pairs perfectly with a side of brown rice!

Serves: 4

Prep time: 10 minutes

Cooking time: 30 minutes

What (your ingredients):

1 teaspoon coconut oil

2 bell peppers, medium diced

1 block extra-firm tofu, cubed

1 head broccoli, cut into florets

2 large carrots, diced

1 teaspoon fresh ginger, minced

2 tablespoons red curry paste

1 15-oz. can coconut milk

Brown rice to serve

How (your directions):

In a large skillet, heat coconut oil over medium heat.  Add bell peppers and tofu, then sauté for 5 minutes.

Add broccoli florets, diced carrots, and minced ginger.  Sauté for 5 minutes.

Add red curry paste and coconut milk and stir to combine.  Bring to a simmer, then cover and cook on low heat for 20 minutes.

Serve over brown rice, and salt to taste.

Enjoy!

Why (the science):  Curries make powerful anti-inflammatory meals because they so often include foods to reduce oxidative stress in the body.  Coconut oil, broccoli, turmeric, and ginger are all found in this recipe, which means this curry battles oxidation and inflammation in a variety of ways.

Pear and Gorgonzola Salad with Dijon Vinaigrette

There’s a reason pear and blue cheese salads are a classic- these salads are rich flavor while incredibly easy to make.  In fact, in 5 minutes (or less, if you are a quick pear slicer!), you can create this Pear and Gorgonzola Salad with Dijon Vinaigrette.  This special salad is rich in heart-healthy omega-3’s and antioxidants.  Of course, the recipe can be extended for however many family members or guests you may be entertaining.  An elegant dish that any salad-hater will love 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

Dijon Vinaigrette

¼ cup apple cider vinegar

Pinch of salt and pepper

½ cup olive oil

Pear and Gorgonzola Salad

2 handfuls spinach

½ ounce walnuts

½ pear, sliced paper thin

1-inch cube gorgonzola blue cheese, crumbled

Drizzle of Dijon Vinaigrette

How (your directions):

Prepare the Dijon Vinaigrette by whisking all ingredients together.  Vinaigrette can be stored in an airtight jar in the refrigerator for future use.

To prepare salad, place a few handfuls of spinach onto a plate.  Then place sliced pears onto spinach a drizzle with Dijon Vinaigrette.

Sprinkle salad with walnut pieces and gorgonzola crumbles.

Enjoy immediately!

Why (the science):  Pears are rich in flavanols, which have been shown to play an important role in improving insulin sensitivity (which means your insulin is more controlled)!