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nutritious recipes

My favorite, easy to prepare, recipes for starting a new relationship to healthy eating!

15 minute buddha bowl

A balanced, Asian inspired meal. Create your own variations with other grains, proteins, and veggies.

 

I’m a big fan of quinoa for two reasons. It’s high in protein and cooks quickly in 15-20 minutes. Ideal oil to sauté or fry with is safflower. Why? Safflower oil has a high smoke point of 510º F. Coconut oil can handle up to 350ºF. They are both great and differ in flavor!

 

Prep time: 15 mins

Final time: 20 mins

 

Serves 4

 

Ingredients:

  • 1 cup mushrooms (shiitake)

  • 1/2 cup chopped yellow onion

  • 1 cup sliced carrots

  • 1 sliced avocado

  • 1.5 cup frozen green peas

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Dressing:

  • 3 tbsp tahini

  • 1 garlic clove finely chopped

  • 3 tbsp lemon juice

  •  ½ cup olive oil

 

Instructions:

  1. Rinse quinoa and cook by pouring 2 cups of water with 1 cup of quinoa into a saucepan. Cook until soft and fluffy, about 16 minutes. Prepare other ingredients while this cooks.

  2. Chop the onion.

  3. Slice the mushrooms and sauté with onion in a pan with safflower or other desired oil.  

  4. Defrost green peas for about 5 minutes. Add to sautéed mushrooms.

  5. Slice carrots very thinly.

  6. Whisk or use a food processor to combine dressing ingredients.  

  7. Place cooked quinoa (about ½ cup) into the bowl. Add veggies separately on top. Add sautéed mushrooms, peas, carrots, and avocado. Top with a few tablespoons of dressing to taste.

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buckwheat blueberry pancakes

Blueberries and Strawberries Pancakes_ed

Vegan and Gluten-Free Pancakes! These pancakes are great if you are seeking a healthy treat that is high in protein and is vegan and gluten-free.

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Prep time: 10 mins

Final time: 30 mins

 

Serves 5

 

Ingredients:

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  • 1 cup of buckwheat flour

  • 3/4 tsp salt

  • 1/2 tbsp baking soda

  • 2 tbsp of soaked chia seeds

  • 1 tbsp flax seeds

  • 1 cup of water

  • 1/4 cup coconut milk

  • 2 tbsp coconut oil

  • 1/2 cup blueberries

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Instructions:

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1. Make a vegan egg: add 2 tablespoons of chia seeds in about half a cup of water for soaking. The chia membranes will expand, becoming binding and gelatinous. 

2. Make pancake batter: add all dry ingredients into a bowl and mix gently. Then add wet ingredients, folding them in gently.

3. Mix well with blueberries.

4. Preheat your skillet (nonstick preferred) with coconut oil. Use medium heat.

5. Add the mix to the desired pancake size. Watch for bubbles on the surface and flip when they disappear.  

6. Place pancakes stacked on a plate to keep warm. 

7. Serve with organic maple syrup and more fresh berries.

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chia seed pudding

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Chia seeds are a superfood!  These seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Chia seed pudding is super easy to make and is a great breakfast or midday snack. You can prepare a large batch to last a few days. It also makes a great chocolate dessert with a little cacao powder.

 

Prep time: 5 mins

Final time: 12 mins

 

Serves 2

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Ingredients:

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  • 1/2 cup chia seeds

  • 1 cup almond/coconut milk

  • 1 tbsp shredded coconut 

  • 1 tsp sesame seeds

  • 1 tsp goji berries

  • 1 teaspoon honey

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Instructions:

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1. In a bowl or mason jar add a half cup of chia seeds. Then add one cup of coconut or almond milk. Feel free to add a couple teaspoons of maple syrup or favorite sweetener.

2. Stir and let sit for 10 minutes. Then stir the pudding again until it is thick. 

3. Feel free to add your favorite toppings such as berries, coconut flakes, sliced almonds, goji berries or raisins. Stir to mix well and serve cold. 

gluten-free seed bread 

Bread1_edited.jpg

This one is for bread lovers who can’t handle gluten. It's packed with seeds to boost nutrients and protein! This recipe is inspired by Bettina Campolucci Bordi, the blogger behind the wildly successful Bettina's Kitchen, who used food to help heal her PCOS.

 

Prep time: 15 mins

Final time: 75 mins

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Makes 1 loaf

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Ingredients:

  • 2 cups gluten-free flour mix (try Trader Joe's)

  • ¼ cup ground flaxseeds

  • 1 tsp baking soda

  • 1 tsp of salt

  • ½ apple-sliced

  • 2½ cups water

  • Optional: pumpkin seeds, sesame seeds, sunflower seeds, chia seeds, poppy seeds

 

Instructions:

  1. Preheat the oven to 340ºF (170ºC).

  2. Place all the dry ingredients into a bowl and mix.

  3. Separately place the apple into a blender with the water and blend well.

  4. Mix the apple water with the dry ingredients until you have a porridge-like consistency. Add preferred seeds.

  5. Pour the mixture into a1lb bread tin or food-grade silicone mold. Top with sesame seeds and bake in the oven for 45 to 60 minutes until golden brown.

  6. Check after 45 minutes—insert a wooden skewer in the center to see if it comes out dry. Switch the oven off and let the bread sit for another 15 minutes in the oven.

  7. Once ready, transfer to a wire rack and leave to cool. The bread will last up to a week in the fridge and can easily be sliced and frozen. Refrigerate a day later. 

Cauliflower is such a versatile and nutritious cruciferous vegetable. Many wonder how is rice? Well its not, technically. The while vegetable can resemble the look of rice and comfort us into thinking we are having our typical white rice. The beauty of it is that its a fiber rich vegetables while having very few carbs. Leaving you feeling satisfied and light. 

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Ingredients: One large cauliflower head

 

Instructions:
Wash and thoroughly dry cauliflower, then remove all greens.
If using a box grater, cut the cauliflower into large chunks and use the medium-sized holes (see photo - the side commonly used to grate cheese), to grate into "rice." If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into "rice." 
Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
Once you have your cauliflower rice, it's easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).
Use cauliflower rice in recipes that call for rice, such as stir fries or fried rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.

couliflower rice

chicken barley soup

BarleyChicken.jfif

Add more fiber to your favorite chicken soup recipe with a whole grain like barley.

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Ingredients:

1 teaspoon olive oil

1 cup chopped carrots

1 cup chopped onions

1/2 cup chopped celery

1-1/2 lbs skinless bone-in chicken breast, makes 14 oz cooked

1/4 cup chopped parsley

2/3 cup dry pearl barley

Salt and ground black pepper, to taste


Directions:

First chop onion, celery, and carrots. In a large pot saute all the vegetables in olive oil until brown. Then add the chicken and barley. Cook together on medium for about 45mins -1 hr until the chicken is tender and cooked. Lastly, chop and add parsley. Also, season with salt and pepper for taste. Enjoy a warm bowl of chicken barley soup.

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