Hearty, Spicy Best Lentil Soup EVA!

Hearty, smoky and a little sweet! Really delicious and easy to digest red lentil soup!

1 yellow onion - small dice

2 garlic cloves - minced

3 carrots - small dice

3 stalks celery - small dice

1 lemon - squeeze over bowl when served.

1 14oz can diced (or small dice) tomatoes

1 can tomato paste

3 cups red lentils

4 -6 cups veggie broth (pick a really good, organic one - makes a difference!)

2-4 cups water. 

.5 tsp cayenne

1 tsp dried oregano or 2 tsp fresh oregano

1 tsp paprika

2 tsp chili powder

Olive oil, salt + pepper

Fresh herbs - like cilantro or parsley are nice for serving.

Greek yogurt or Almond Greek yogurt (I love Unsweetened Kite Hill) for topping. Optional! the soup definitely doesn't need it, just adds more

Sauteed kale or dark leafy green with garlic makes a nice side or topping. Dark leafy greens are great at every meal.

1. In a large soup pot, heat 2 Tbsp olive oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, cook for 2 minutes.
2. Stir in lentils, stock, half the water, tomatoes, and remaining spices - cayenne, paprika, cumin. Bring to a boil.
3. Reduce heat, and simmer for at least 20 min. Season with salt, pepper and anything else.
4. I like to blend about half of the soup in a blender and then re-combine. It as a smooth, creaminess to the soup. Be careful blending while soup is hot and only fill blender half way as the heat creates pressure!
5. Once in bowls, add any chopped fresh herbs (I love cilantro) and a squeeze of fresh lemon.

Essential Oils: Make Your Own Blends

This post is to teach you the basics of how to think about blending essential oils!

Smoothie Ingredients for a Power Breakfast

Start your new year with smoothie bowls to ground, energize and detoxify. Pow!

My favorite smoothie ingredients, in this order.

Re: these brands - these are the ones I use and love. There are definitely other great brands out there too, I just like to share what I use because inevitably everyone asks, and I do believe the companies work hard at creating amazing products.  

If you're looking for something in store, I recommend choosing products with an ingredient list you can understand, and to look for organic and fair trade/ RA certified when possible.

1) Chocolate Super Greens

Amazing Grass on Amazon

I love love love Amazing Grass Green Superfood. If I learned anything from going to NGI cooking school, it's that we can (almost) never get enough dark leafy greens in our diet. Dark leafy greens are the one thing I make sure I eat everyday - rich in vitamins, minerals, cancer-fighting properties, antioxidants, polyphenols - all of it. If you're not yet eating super greens daily, it's the one thing I'd recommend adding into your diet this year.

I like this brand and flavor because most super greens taste grassy but the chocolate flavor here is much stronger than the green flavor, and tastes great.

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Protein Powder

I prefer plant-based protein powder because it feels powerful enough to fuel me with a lot of energy, and it's significantly more sustainable for our planet than Whey Protein.

I like Garden of Eden for plant-based protein because it has all the right ingredients, including probiotics that make a smoothie digestible. I also really like the flavor. 

Whey Protein is also great, particularly good if you're feeling like you need a mega protein boost. For me plant protein does the trick. See what works for you. I also enjoy this Grassfed Whey Protein. 

View Garden of Life Protein on Amazon

From the website: RAW Organic Protein is a Certified Organic, Non-GMO Project Verified RAW Vegan Protein powder made with 13 Raw sprouted proteins,  22 grams of protein that is dairy free and soy free, with a complete profile of all the essential amino acids, along with added whole food fat-soluble vitamins, probiotics and enzymes.

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Superfoods

My top 3 favorite smoothie add-ins are Cacao Nibs, Chia Seeds + Goji Berries. They add color, texture, flavor, and of course they add potent nutrition and energy for your day.

Cacao Nibs

View Organic Cacao Nibs on Amazon

Cacao Nibs are rich in antioxidants, magnesium, potassium. Cacao nibs give me energy and generally make me feel awake and happy - with moderate amounts of caffeine! Plus cacao stimulates the brain to release feel neurotransmitters that trigger the release of happy chemicals and endorphins. 

Ground Flax

View Organic Ground Flax on Amazon

Rich in Omega 3 fatty acids, fiber, antioxidants and so much great golden nutrition, ground flax is great.  It must be ground for body to absorb the nutrients, so make sure you get this version.

View Organic Goji Berries on Amazon

Goji berries have been used in traditional Chinese medicine since BC times - for their ability to generate feelings of wellbeing, improve mood, and many systems in the body, including cardiovascular.

I love Goji berries mostly for their chewy, raisin-like texture and their sweet/tart flavor. And of course their beautiful red color in smoothie bowls. Aside from being ancient medicine, they are also high in Vitamin A + C, selenium, iron and amino acids. .

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Essential Oils

Grapefruit

Spearmint  

Ginger

Grounding, Soothing Coconut Quinoa Porridge

Enjoy this soothing winter breakfast as an easy, gourmet winter-time meal. Or share with friends and family as part of a beautiful, healthy (and easy!) breakfast or brunch.

The quinoa is rich in protein but also easy to digest, and makes a perfect grounding breakfast.

Option to soak quinoa overnight in water, which will sprout the quinoa, and reduce cook time to just 3-5 minutes the next morning. it’s a little extra work, and definitely not necessary, but it makes the quinoa even easier to digest.

Prep Time: 5 minutes     Cook time: 12 minutes     Total Time: 20 minutes

Serving size 2 - 3 portions.

Ingredients

1 cup white quinoa

1 1/2 cups coconut milk (shelf stable version or refrigerated, both work well) Almond milk + hazelnut milk are delicious alternatives too!

1/2 cup filtered water

1/2 tsp Ground cinnamon

Pinch of salt

Top with: Fresh berries/ bananas/ citrus fruit/ nuts

Optional Additional Ingredients

1 Tbsp maple syrup

Seeds from 1/2 vanilla bean pod. - Adds a really nice sweet + nutty flavor. Vanilla extract does not work here because the alcohol is too rich. You can order vanilla bean pods here on Amazon for a reasonable price (they are twice as much in store usually)

1 cinnamon stick, instead of ground cinnamon  - nice when you are making a big batch, and want a “white” look to breakfast and then just add cinnamon on top. This is really just for presentation purposes :)

 

Simple Recipe

1. Rinse quinoa in a strainer. Run water over quinoa until the water is clear and not cloudy. 
2. In a saucepan over high heat, combine the quinoa, 1 cup of the coconut milk, 1/2 cup water, and half of the vanilla bean seeds, and cinnamon.
3. Bring to a boil, then reduce the heat to low, cover the pan and simmer until most of the liquid is absorbed and the quinoa is tender, about 12 minutes.
4. Remove from the heat. Stir in optional 1 Tbsp maple syrup and the remaining 1/2 cup coconut milk. Or wait to add the coconut milk until you serve into each bowl.
5. Top with fresh berries, banana, nuts or whatever your heart desires!

Superfood Beet / Black Bean / Walnut Burgers

These burgers are chock full of superfoods, beautifully rich in color, and so tasty!

They’re really nice in fall + winter when you are looking for that smoky, full flavor. And you can make them into small meatball/ 2 bit sizes for an appetizer or into a full burger size for your meal.

Superfoods include beets: Rich in minerals like manganese and potassium, also C vitamins + B folate - can never get enough of those! And very grounding as a root vegetable.

and of course Walnuts for your Omega 3s!

Black beans are of course super healthy too. fiber, slow carbs. 

Equipment: You will need a food processor to make these burgers and most veggie burgers. A worthy investment!

Spices: If you don't have coriander + cumin, your burgers will still be tasty, although they do add a nice rich flavor. The smoked paprika + chili powder are a must!

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Serving Size: 8-10 burgers

3 Tbsp olive oil

3-4 cloves garlic, sliced into strips

1 large yellow onion, chopped

2 c grated beets, or use grater attachment on your food processor (packed)

1½ c cooked short grain white or brown rice. (use frozen pack of rice to make it quick!)

1 15oz can cooked black beans. 

1 c loose walnuts

2.5 tsp sweet smoked paprika (or smoked paprika)

2 tsp chili powder

1 tsp cumin

1 tsp coriander

1 tsp salt

1 tsp pepper

Instructions

1. In a frying pan over medium heat, sauté onions until translucent.
2. Stir in walnuts, garlic, and 1tsp paprika. Toast everything for 3 minutes together, brown nuts a tiny bit.
3. Add beets, stir mixture, remaining paprika, salt, coriander and cumin. cook for another 6-8 minutes, stirring occasionally to make sure nothing sticks.
4. Set mixture aside to cool a bit.
5. In food processor, pulse rice, black beans, salt and pepper until its texture is similar to the beet mixture. (Don't over-do it! You don't want this mixture to be gummy.)
6. Add beet mixture to food processor and pulse everything together a few times. 
7. Transfer mixture to a large bowl. Stir everything + add more spice as needed + salt + pepper.
8. option to add 1 egg white (not yolk) and do a final mix to help everything stick together. I've done with and without egg and it works both ways.
9. Form patties to the size you like and bake at 350 for 15- 20 minutes. Before cooking, you can coat outside with olive oil - by hand or with a spray.

Notes

*If you are making the mixture ahead of time, but you’re not cooking it right away, don’t add the egg white until you are going to cook.

Enjoy!

Steak, Sweet Potato Wedges + Greens

Enjoy a hearty and satisfying mid-week meal with high-quality beef and greens.

Treat yourself to a grassfed Sirlion steak (NY strip). Grassfed beef is rich in Omega 3s, b12, and also is much better for you because the cows are not fed grain, they're fed.. grass!

Add in roasted sweet potato wedges for healthy fries and add in a simple herb salad for some raw/ fresh flavor, and you're rockin'!

Prep time: 15 minutes        Total time: 30 minutes

Serving size: 1

ingredients

4oz sirloin

1 sweet potato

1 box or bag of Herb Mix Greens

Olive Oil + Parsley

 

Recipe

1. Heat oven to 400 degrees for sweet potato wedges.

2. Prep your steak. Coat the outside in olive oil, salt and pepper. At least 1/4 teaspoon of salt. Be generous. Let sit out for at least 20 minutes before cooking.

3. Slice sweet potatoes into thin wedges. Coat with olive oil and season with salt and any other seasonings you enjoy, like thyme or other herbs. Roast for 25 minutes, turning half way through.

4. Heat skillet or cast iron pan on high heat for at least 3 minutes until very hot. Make sure your overhead fan is on. Add high quality butter or olive oil to pan, and pan sear steak for 5 minutes on each side, depending on thickness. Let the steak cool for a few minutes after cooking, and then slice.

Enjoy!

nutrition tip

High quality beef is also nutrient rich and offers a high dose of b12 and other B vitamins, as well as essential minerals like selenium, iron and zinc. Hunter gatherers have been eating meat for centuries and our bodies are designed to absorb nutrients from meat. It is also important that we chew our meat well, to assist in the digestion process.

Fall Superfood Salad

Dark meets light in this salad. Nutrient rich with a beautiful blend of full, rich and fresh flavors! Mixed Greens + Kale with roasted squash, quinoa, pomegranate seeds + toasted cayenne pumpkin seeds.

Estimated Prep Time, with Squash: 20 minutes.      Estimated cook time, with squash: 40 minutes.

Serving Size: 2 Salads

Depending on squash size, about 3-5 side servings of squash.

ingredients

1 bag mixed greens + kale

Optional extra greens: cilantro + basil to add to salad (add a gourmet vibe) + micro greens on top

1 pomegranate

1 avocado

1/2 cup pumpkin seeds

1 cup cooked quinoa (optional for extra protein/ more filling)

Roasted kabocha or butternut squash

About 2 Tbsp Olive oil + a touch of Red wine, white wine or balsamic vinegar.

Salt + pepper

Cayenne pepper

recipe

1) Follow the recipe to roast the kabocha or butternut squash (below). This is the longest prep piece of this meal, I promise!

2) In a small pan on low heat, toast pumpkin seeds with juice from 1 lime and a few dashes of cayenne pepper.

3) Cut pomegranate and scoop out seeds.

3) Scoop (with a spoon) 1/2 of avocado, and chop avocado. Add into your greens and mash avo into into the greens with a few tablespoons of olive oil. This adds creaminess to the salad!

4) Add quinoa and toss with greens.

4) Add everything else on top - squash, pomegranate seeds, sliced avocado and pumpkin seeds.

recipe to prepare + roast squash

1) Cut the bottom side flat and begin to peel. Use a sharp knife, and cut in semi-circles around the squash, from top, curving around in a C-shape, to bottom. This might take you a little while. Be patient and have fun with this amazing squash. If you’ve never had it, I promise, it’s worth it!

2) Cut in half, and scoop out the seeds in the middle.

3) Place middle side down on the cutting board, and begin to cut across, about 1/2 - 3/4” thickness.

4) Place in a large wide bowl, and season. Use ample amounts of olive oil, around 3 tbsp or until well-coated, 1/2 tsp salt and a few grinds of pepper. Or try the blend below!

5) Roast for 20-25 minutes. Stir after about 10. If you like more crispy roasted veggies, leave in for 30-35 minutes.

nutrition tip  

Squash and orange veggies are rich in beta carotene, which our bodies use to make Vitamin A. Recent studies in the field of epigenetics show that betacarotene and other carotenoids can turn on certain genes to help to prevent the growth of cancerous cells in the body. Epigenetic's is a super fascinating field - check it out!

Green Herb Sauce

Serving Size: 2-3 portions of sauce.

ingredients

1 bunch parsley

1 small bunch cilantro

1 small bunch basil

1 clove garlic

1/4 teaspoon ground black pepper a pinch of lemon zest (optional)

1/4 cup red wine vinegar
1/4 cup olive oil.

1/4 teaspoon salt

1/4 teaspoon ground black pepper

recipe

1)Make sure herbs are clean. Rinse them in colander while still in a bunch, and pat dry.

2)Chop big stems from parsley + cilantro. Measure about 1.5 cups parsley + 1/2 cup cilantro + 1/2 cup basil.

3)Finely chop garlic.

4)Combine all ingredients together in blender, and blend until finely mixed.

nutrition tip : parsley - a super detoxer!

Herbs are so delicious, so natural, and SO powerful.

Parsley contains incredible vitamins + minerals essential for detox: vitamin C, beta-carotene, chlorophyll, vitamin K, and folate. Parsley also boosts levels of the master antioxidant glutathione, which has been studies to prevent chronic diseases like cancer, Alzheimer’s, and diabetes. It’s also a natural blood sugar balancer, and helps to reset the body and protect against insulin resistance . As part of a detox cleanse, parsley helps eliminate salt that has built up in the kidneys, helping to rid the body of accumulated metals like mercury, cadmium, and lead that over time can be absorbed from our air, water + fish.

Salmon with Green Herb Sauce + Roasted veggies

ingredients

1 4oz filet of wild or alaskan salmon (or a fish that you like)

3/4 lb brussels sprouts

Olive oil, Salt + Pepper

+ Green Herb sauce

A power dinner to start you week off right. It’s simple, super fresh tasting, and loved by many. Even if you’re not super comfortable with cooking fish, try it - and use a non-stick pan when cooking to make it easy.

You will come back to this one again and again!

Prep time: 25 minutes.

Total cook time: 35 minutes.

Serving Size: 1 dinner portions plus roasted brussel sprouts leftovers for lunch tomorrow.

recipe

1) Heat oven to 375. Wash and cut brussels sprouts in halves or quarters, depending on how big they are. Toss in a bowl with 1 - 2 tablespoons of olive oil, and a couple pinches of salt and pepper. Bake for 25 minutes, until beginning to brown.

2) Clean fish. Rinse in cold water and pat dry with paper towels.

3) Season fish on a plate with a drizzle of olive oil. Rub oil to coat entire piece of fish, on both sides. Sprinkle with a couple pinches of each salt and pepper. Let it sit out at room temperature for a few minutes.

4) Make your green herb sauce. Recipe here.

Once your veggies + sauce are ready, cook your fish so it’s hot when you eat.

5) Heat a small non-stick pan with a teaspoon of olive oil for about a minute.

6) Reduce heat on pan to medium. Add fish, skin side down (ie- skin side on the pan). Make sure there is enough oil that gets between the skin and pan so that it does not stick. Cover to create steam in pan.

7) After about 3 minutes, use a spatula or tongs to flip to the other side. Add a another drop of oil and move fish around in pan. Cover and cook about 2 minutes on this side.

8) A fish with medium thickness will still be on the rare-side in the middle and perfectly cooked if you like this style of fish. If you prefer fish cooked all the way through, heat your oven to 400 degrees, place fish on pan and cover with aluminum foil .Cook for about 10 minutes.

Beautiful Winter White Salad // Fennel, Beets + Grapefruit

Fennel + mixed greens with beets, grapefruit walnuts + avocado.

A beautiful, delicious salad! Open this in the middle of your day for a recharge of bright energy. Chop slowly + carefully. Fennel tastes best when sliced thin!

Prep time: 10-15 minutes of chopping.

Serving Size: 1

ingredients

1 fennel bulb

1 - 2 cups mixed greens

1/2 large ruby red grapefruit

1/2 avocado

2 small cooked beets

Handful of walnuts

Olive oil + Juice from 1/2 lemon

recipe

1) Slice fennel. This is the most important step in making this salad taste great. Slice in half, and place flat side down.

Start from the top and of the bulb, and create super thin slices! Save half of the fennel you chop for your salad tomorrow.

2) Segment grapefruit. Segment is a way to remove the inner pieces without all the pith (white around the fruit).

3) Toss mixed greens and fennel with 1 tablespoon olive oil.

4) Dice avocado and cooked beets into a bite size pieces

5) Make dressing - shake 1-2 tablespoons of olive oil + juice from half a lemon together in a jar until emulsified (creamy)

6) Layer salad. Greens + fennel —> beets —> avo — nuts —> another small drizzle of olive oil, S &P.

Kale + Chickpea Hummus

If you want to make your own hummus instead of buy it, and if you have a food processor - here’s one of my favorite go-to healthy recipes. It works for the detox program with lots of greens + beans.

You can make it in a blender, it will just come about a bit chunkier, but still tasty! 

Serving Size: 3-4 snack portions

prep time: 10 minutes

ingredients

1 cup kale

1 can chickpeas

1/4 cup olive oil

2 cloves garlic

1/2 tsp cumin

1/2 tsp coriander

1/4 tsp salt pepper 

recipe

Prep work:

1. 1)Chop up kale
2. 2)Slice 2 cloves of garlic into long thin strips
3. 3)Drain chickpeas

Cook:

1. 4)Heat 1 Tbsp olive oil in sautéed over high heat and add garlic and chickpeas for just 3-4 minutes until warm. Stir often.
2. 5)Add chickpeas, garlic and oil to food processor. Add kale, spices, and 2 Tbsps olive oil (leaving oneTbsp left to add to make it creamier.)
3. 6)Taste test and add more olive oil, S+P as needed.

Tuscan White Bean Soup

This soup has a fresh but hearty feel. One to satisfy on a cool day, and tastes even better the day after you make it, so be sure to make extra.

If you love to make soup, you know by now that most of the work is in the chopping. So get through that, and the rest is easy !

Estimated time to prepare: 25 minutes
Estimated time to finish cooking: 45 minutes. (20 minutes of simmering)

Serving Size: 6 - Save + freeze this soup. It’s a winner!

Ingredients

2 cloves garlic, finely chopped
2 small or 1 large yellow onions, chopped.
3 stalk celery, chopped
2 carrots, peeled and cut into 1/2-inch pieces
1 zucchini, peeled and chopped into 1/2-inch pieces.
1 small bulb fennel, cored and chopped* optional
4 sprigs fresh thyme (or 1 tsp dried)
1 head escarole (or another dark leafy green if not available 1/4 cup roughly chopped flat-leaf parsley

1 16 oz can whole tomatoes.
2 cans white beans
4 cups veggie broth (1 package)
1 cup dry white wine (optional)

1 (4-ounce) Parmigiano-Reggiano rind (optional)

 

Recipe

1) Chop onion, garlic and celery.
2) Heat olive oil in a large soup pot over medium-high heat. Add the chopped ingredients and cook until translucent and edges begin to brown. About 5 minutes.
3) Add wine (optional) and 4 cups of stock. Use your wooden spoon to stir up the brown bits on the pan. Add the diced tomatoes. Bring to a boil, and then reduce heat to simmer, and cook 5 minutes.
4) Chop celeriac, carrots, fennel, zucchini.
5) Add all chopped ingredients + thyme and Parmigiano-Reggiano rind; stir well to combine. Cook on medium heat until vegetables are fork- tender, 15 to 20 minutes.
6) Rough chop escarole into big pieces - about 2 inches square.
7) Stir in escarole and cook until escarole wilts. Season to taste with salt and pepper.
8) Serve + top with fresh chopped parsley and a squeeze of fresh lemon.

Thai Peanut Crunch Bowl

Ingredients for Bowl:

2/3 cup cooked quinoa

2 tablespoons matchstick-cut carrot

2 tablespoons chopped red bell pepper

2 tablespoons steamed edamame

1/4 cup shredded red cabbage

3 ounces broiled salmon

1 teaspoon chopped dry-roasted peanuts

Ingredients for Dressing:

1 teaspoon creamy almond butter (subbing almond butter for peanut butter on a detox :)

1 teaspoon lower-sodium soy sauce

1/2 teaspoon rice vinegar

1/2 teaspoon dark sesame oil

1/2 teaspoon fresh lime juice

Recipe

1. Prep salmon. Wash with cold water and pat dry with paper towels. Coat with 1-2 tablespoons of olive oil, season with salt and pepper.

2. Cook quinoa to fluffy texture. Heat water. Measure out 1 and 3/4 cups water, add back to pot with 1 cup quinoa and a few pinches of salt.

2. Cut carrot into matchstick size. Shave cabbage. Dice pepper.

3. Steam edamame in steamer bowl or microwave.

4. Make dressing. In a small bowl, combine peanut butter, soy sauce, vinegar, sesame oil, and lime juice, stirring well with a whisk. Drizzle over bowl.

5. Heat sautee pan to high heat. Sautee salmon for 3 minutes on each side. 

6. Prepare bowl and top with dressing. Enjoy! 

Shaved Brussels Sprout Superfood Salad

Ingredients

For dressing:

• 1 tablespoon finely chopped parsley
• 1 teaspoon Dijon mustard
• 4 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon sherry vinegar or white wine vinegar.

For Salad:

• 1 quart Brussels sprouts, shaved thinly by hand or food processor. Or buy already shaved.
• 1/2 cup toasted walnuts
• 1 cup shaved Pecorino Romano cheese (or Parmigiano-Reggiano) - optional
• 1/2 cup flat-leaf parsley
• Salt and freshly ground black pepper, to taste

Recipe

1. Toast walnuts on a very low heat for 3-5 minutes. watch them while you toast. they burn easily. Then chop walnuts into bite size pieces or smaller. 

2. Make dressing. Add the mustard to a bowl. Then slowly add olive oil while whisking. Then add the lemon juice, vinegar and finely chopped parsley.

3. Toss shaved Brussels sprouts, walnuts crumbles, loose parsley and (optional parmesan cheese) in a salad bowl with the vinaigrette to your taste. 

4. Season with salt + pepper. Add bite-size walnut halves on top to serve.

Nutrition tip:

Secret Ingredient [Black Bean!] Chocolate, Fudgey Brownies!

about this recipe

No need to tell anyone that there are beans in this recipe!
It’s so fun to be able to share something that people really enjoy and don’t feel guilty about. Gluten free, dairy free and full of wholesome (and sweet) ingredients.

ingredients

1 can black beans
2 eggs
1 teaspoon baking powder.
2 teaspoons pure vanilla extract (optional)
1/3 cup melted coconut oil (you can use butter if you prefer)
1/3 cup cocoa powder
1/4 teaspoon teaspoon sea salt
1/2 cup cane sugar or coconut sugar
1/2 cup gluten-free semi-sweet chocolate chips - optional add in if you want something more decadent.
optional topping: shredded coconut.

recipe

1. 1) Preheat oven to 350 degrees
    
2. 2) Oil an 8x8-inch baking pan.
    
3. 3) Place black beans, eggs, butter, cocoa powder, salt, vanilla and sugar in
    

   the bowl of a food processor and blend until smooth. Remove the blade

   and gently stir in the chocolate chips if adding.

4. 4) Transfer mixture to the prepared pan. Bake for 20 minutes and add
    

   shredded coconut on top.

5. 5) Bake for 10 to 15 more minutes, or until just set in the center. Cool
    

nutrition tip

Using beans instead of flour is a total game-changer in desserts. Of course Asian cultures have been doing this for centuries... Beans considerably stabilize blood sugar and lower the spike + crash effect of sugar. They also have a lot of fiber and are a whole food, whereas flour goes through many phases of processing to become so fine. Bye bye regular brownies!

before cutting into squares.

Simple Fall Kale Salad: Massaged Kale, Apple + Pumpkin Seeds

about this dish.

Prep Time: 10 - 15 minutes  Total Time: 10 - 15 minutes  

Serving Size: two salads

Ingredients:

1 Lemon - juiced

Kale (on stem preferably)

Mixed Baby Greens

Apples (your favorite kind - I like organic Gala apples for this salad)

Pumpkin Seeds

Tempeh or Chickpeas

Olive Oil

Apple Cider Vinegar

Tumeric

recipe

1. Cut kale away from stems. Chop kale really well.

2. Slice apple. Place in a small bowl and toss with about a teaspoon of lemon juice.

3. Make dressing - whisk 2 tablespoons olive oil + 1 teaspoon of lemon juice together. Then add 1/2 teaspoon turmeric + 1 teaspoon apple cider vinegar.

4. Toss kale in dressing. Massage kale for about a minute or two - literally running your fingers over the kale, gently massaging it. This encourages the tough fibers to break down and become easier to chew as well as easier to digest. - you can dress the night before - it will be great tomorrow.

5. Add apples + pumpkin seeds and toss well. Season with salt + pepper. Top with tempeh.

Fall Ayurvedic Butternut Squash + Kale Soup

about this recipe

Make a lot of this one.. it’s really flavorful and reheats well for leftovers or after freezing.
You might not have fennel seeds + black sesame seeds on hand,
but their worth buying. Once you make this earthy, flavorful + super healthy! topping you’ll use it again and again.

serving size: 6   prep time: 25 min    total time: 30 min

ingredients

• 1 butternut squash, peeled and diced. or buy frozen, chopped squash.
• 3 cloves garlic, peeled and finely chopped
• 1 white onion, peeled and small diced
• 1 -2 heads kale
• a few sprigs of fresh flat-leaf parsley 1/2 lemon
• 2 15oz cans of chickpeas, drained + rinsed 1/4 cup sliced almonds
• 1.5 containers vegetable or chicken stock

spices:

• garam masala
• ground cumin
• red pepper flakes
• 2 tablespoons fennel seed
• 2 tablespoons black sesame seeds

recipe

1. Heat oven at 375.

2. Peel, and small dice butternut squash. (1’2” - 3/4” thick pieces).

3. Chop onion into small dice and slice garlic into thin strips.

4. Sauté onion and garlic in 2 tablespoons olive oil over medium high heat. Add 1/2 teaspoon cumin and 1/2 teaspoon garam masala. Then add butternut squash, Sauté for 5 minutes on high heat.

5. Cover for 5 minutes (also stir a couple times) to create some steam for squash.

6. Add broth and 1/2 more teaspoon cumin, 1/2 teaspoon coriander 1 teaspoon salt + a dash or two of red pepper flakes if you like heat and a dash of cinnamon. Cook on low heat for 20 minutes.

7. Make topping. Over low heat, add 1 teaspoon of olive oil. Add almond slivers, sesame seeds + fennel seeds to pan and stir. Cook over low heat for about 5 minutes until the flavors are aromatic and begin to lightly toast. Nuts and seeds burn fast so you want to keep an eye on them + stir often.

8. Wash, chop + sauté kale with 1 tablespoon olive oil + sliced garlic.

9. Always taste soup before you serve. See if it needs more salt or any further seasoning. I’ve had cases where the squash was not so ripe and I added just a teaspoon of sugar or tomato paste to sweeten it up a little bit. Or it might be just perfect!

10. Serve by adding soup to bowl, topping with kale, then topping, then parsley and a squeeze of fresh lemon.

    If you’re not dairy free, feta or greek yogurt is a nice addition to this soup too! 

nutrition tip

This ayurvedic soup is soothing, comforting and cleansing. It has a lot of fiber from beans + squash, and gently builds heat in the body with salted onion, garlic, and spices. Fennel and parsley are gently cleansing herbs, and fit perfectly with this soothing and cleansing soup. Squash isn't just a comfort food for the senses, it is also an ideal comfort food for weight loss and diabetes. Its mild diuretic qualities drain excess heaviness from the body, helping to flush water retention from the body. And although it tastes sweet, the complex carbohydrates in butternut squash is low-glycemic and will not raise your blood sugar.

The Bali Life Salad

Purple cabbage, carrot, red pepper, coconut flakes, chickpeas, pumpkin seeds + fresh avocado topped with spicy lemon tahini dressing. mmm..

Have you ever dreamed of going to Bali and doing yoga? Me too. So I went. And I realized they eat kind of like the Californians, because, well, they mostly are Californians.  At least in Ubud, which is the yoga mecca there. 

This is a staple meal you’ll find at most restaurants in Bali, with the added tropical sweetness of shredded coconut and this crazy delicious creamy dressing.

I know it might seem like a lot of ingredients for the dressing, but trust me, this is something you will make over and over again. It's worth it to pick up apple cider vinegar + tahini if you don't already have them. Plus we'll use them for other recipes in the 10 day Bright Living course.

INGREDIENTS FOR SALAD

1/4 of thinly sliced purple cabbage

1/2 red bell pepper, chopped

2 carrots, shredded

1/2 cup or more chickpeas

1/2 avocado

coconut flakes

pumpkin seeds

 

INGREDIENTS FOR DRESSING

2 Tbsp creamy tahini, organic

2 Tbsp apple cider vinegar

2 tsp lemon juice

1 Tbsp maple syrup

2 - 3 Tbsp Water

a few pinches black pepper

pinch salt

pinch of cayenne (optional)

RECIPE

1. Thinly slice cabbage, and then chop it up a bit more so the pieces are bite size or smaller.

2. Dice red pepper + shred carrots.

3. Rinse chickpeas from can well and let dry.

4. Make your dressing. Simply combine ingredients in a small mason jar and shake really well.

5. Toss the above salad ingredients + your dressing. Season with salt + pepper.

6. Dice 1/2 avocado and add.

7. Top with flaked coconut + pumpkin seeds.

Chef tip:

If there is one flavor you're sensitive too - like  sweetness or spice, just skip it, or use less and add to taste. Tahini + lemon are the base, everything else can be adjusted.

Nutrition tip: 

Tahini is made of ground sesame seeds which are rich in Vitamin E. Hello beautiful, silky skin and hair and all things you want to have that nice glow about them :)

Plus with the super healthy fats of avocado + coconut, you'll keep your energy stable and you'll be glowing all day.

Smoke Salmon [Delicious + Power Packed] Fresh Rolls

This snack is on my-go to meal and snack rotation almost every week because it's fresh, easy and feels like I'm winning at life when I make it. And it's a cornerstone recipe of any detox week.

This pairing of avocado and smoked salmon is a classic. This snack is full of omega 3s and healthy fats, which are so unbelievably key to a healthy diet and happy person. 

It's also a great snack because all of the ingredients are easy to keep on hand / easy to find at the store. You can keep your smoked salmon in the fridge for many weeks and rice paper rolls in the pantry, and the other ingredients are easily found at any corner store.  

 

ONE TIP FOR MAKING THIS RECIPE:

Practice rolling. Rolling gets easier and your food gets more beautiful with practice!

Serves: 2 people. 5 rolls    Time to Prepare: 15 minutes

INGREDIENTS:

6 rice paper wrappers

1 avocado

1 medium carrot, julienne

1/2 cucumber, julienne

2 lettuce leaves (optional) - softer lettuce works best

1 4oz pack wild smoked salmon or 1 4oz pack organic tofu. (seasoned teriyaki flavor works well here!)

1 bunch fresh cilantro

INGREDIENTS FOR SIMPLE DIPPING SAUCE:

Soy Sauce, Fresh Ginger, Fresh Cilantro, Rice Wine Vinegar

DIRECTIONS:

1) Sliced all cucumbers and carrots into julienne slices or as thin as you can make them. (1/4" x 1/4" thick.)

2) Slice avocado super thin too. To do this, cut the avo. Remove pit. And scoop the avocado out of the shell with a spoon. Then turn face down and slice.

3) Chop cilantro, loosely and separate lettuce leaves. Make sure all of your ingredients are ready to go. As in photo. It doesn't have to be all Martha Stewart style, but it's easier when it's all set.

4) Take a rice paper wrapper and completely submerge it in a bowl of warm water for 10-15 seconds. Place the wrapper on a plate or cutting board. It will continue to soften as your assembling your roll.

5) Add fillings - just a couple slices of each, in this order: avocado - on the bottom, for beauty! smoked salmon, cucumbers, carrots, lettuce, cilantro. Fold the bottom half of the wrapper up over the filling, just like you would a burrito. Then fold in the sides and roll. 

SIMPLE DIPPING SAUCE:

Low sodium soy sauce with fresh ginger slices + loosely chopped cilantro. And If you have it, a splash of rice vinegar!

Easy + Delicious Cauliflower Crust Pizza with Goat Cheese

about this dish

This is a seriously delicious makeover on your Friday night.

Cauliflower crust pizza is thin and gets nice and crispy! It's not the same as regular pizza, but it's delicious in it's own right.

And with amazing grocery stores like whole foods + trader joes, you can buy cauliflower already “riced” or well chopped, and prepare this crust in just 10 minutes. Or using a good processor you can finely chop the cauliflower in just a couple minutes at home.

Serving Size: 1 pizza (serves 2 people)

Prep time: 20 minutes     Cook Time: 35 minutes       Total time: 55 minutes

Ingredients

2 cups of riced cauliflower.

1 eggplant

2 roma tomatoes or colorful heirlooms

A small bag or head of Arugula

Fresh basil

1 jar pizza sauce

3/4 cups ground almonds (grind in blender)

3 Tablespoons chia seeds

1 teaspoon oregano or Italian seasoning

Goat cheese, or skip the cheese.

Recipe

1. Preheat oven to 400.

2. Mix chia seeds in a bowl with 1/2 cup of water and leave on counter for 20 minutes.

3. Rice the cauliflower if you have a head of cauliflower. (Chop into latee florets and place in food processor until cauliflower is a fine, crumbly, rice-like texture).

4. Measure out around 2 cups and place into a large bowl, add in the ground almonds, oregano, salt, and pepper. Make a hole in the center and add in the Chia goop!

5. Combine the ingredients by hand and, and shape everything together into a ball. It should be loose and sticky, not like a traditional dough.

6. Grease a pan or baking tray with olive oil and put the cauliflower dough ball onto tray. Create a “stop sign” with your hand - so it’s flat and fingers are together. Press dough ball into a flat even layer. Make a ridge around the outside.

7. Spray the top with olive oil cooking spray or lightly dab olive oil onto your hands and coat the top of the crust. Bake for 25 minutes or until golden brown.

8. Peel eggplant + slice into rounds. Sauté in olive oil. (do not salt) Set aside.

9. Once crust is golden, add your favorite tomato base, eggplant + goat cheese and bake an additional 5-10 minutes.

10. Remove + let cool for a few minutes before slicing. Add arugula + basil for garnish. And make a side arugula salad!