This is a wonderful salad that is made especially delicious by the addition of fresh asparagus that is found at the Palos Heights Farmer’s’ Market!
2 medium gold or red potatoes (about 10 ounces)
1 cup cooked chickpeas
1 bunch asparagus, trimmed and sliced into 1-inch pieces
1 small onion cut into thin wedges
2-3 cloves garlic, unpeeled
1/4 cup fat-free balsamic vinaigrette
Salt and freshly ground black pepper to taste
Pumpkin seeds are a great source of healthy fats as well as iron, magnesium, and zinc. They’re delicious to eat right out of the bag, but this simple recipe is extra delicious, and makes pumpkin seeds into a wonderful, slightly sweet snack! This recipe is vegan, Paleo, and grain free!
115 g 1/2 cup pumpkin seeds
1 tsp vanilla extract
2 tsp maple syrup
2 tsp coconut sugar
Water, boiled
This pizza crust is perfect for people on keto and gluten free diets since it is completely grain free! It makes an amazing pizza crust! It’s also very filling, which helps with portion control.
Ingredients:
1 3/4 c. shredded mozzarella cheese
3/4 c. almond meal/flour or 1/4 c.
2 tbsp cream cheese
1 egg
pinch salt to taste
1/2 tsp dried rosemary/ garlic (optional)
your choice of toppings
I am a bean lover, and lentils are one of my very favorites. They’re quick cooking when compared to other legumes and are low in calories but high in plant protein, iron, folate, and fiber! This delicious salad is a great way to serve them, and it’s especially nice since it stores well.
1 lemon
1/4 cup olive oil
2 cloves garlic, minced
1/2 Tbsp dried oregano
1/2 tsp salt
Freshly Cracked Pepper
1 cup dry brown lentils
1/2 bunch parsley
1 pint grape tomatoes
1/4 small red onion
2 oz feta, crumbled (if you’re dairy free like me, it’s still delish without the feta)
Asparagus is such an unexpected ingredient and a really delicious addition to a Greek salad. Spring is the best time for fresh, beautiful asparagus, and it tastes absolutely wonderful in this recipe!
INGREDIENTS:
FOR THE ASPARAGUS
½ lb asparagus
1 tbsp olive oil
salt and ground black pepper
FOR THE SALAD
1 cup cherry tomatoes — cut in half
½ medium red onions — sliced
1 cup yellow bell pepper — chopped
1 cup cucumber — chopped
1 cup Kalamata olives
1 tbsp feta cheese — chopped
FOR THE DRESSING
1 tbsp freshly squeezed lemon juice
2 tbsp extra virgin olive oil
1 clove of garlic — minced
Salt and fresh ground black pepper to taste
If you’re like me and have an unused spiralizer sitting in your cabinet, this is a perfect reason to bring it out! It’s a wonderful, light recipe for the cooler nights of spring.
INGREDIENTS:
2 tablespoons extra virgin olive oil
1 yellow onion, medium diced
1 large red bell pepper, medium diced
2 small ribs celery with leafy tops, medium chopped
4 cloves garlic, pressed, grated or finely chopped
¾ tablespoon ground chipotle pepper powder
⅔ cup fresh corn cut from the cob
1 28-ounce can plum tomatoes with the juice, pulsed a few seconds in the food processor or broken up by hand
1 16-ounce can organic kidney beans, drained and rinsed
1 quart vegetable stock or organic chicken stock
1 pinch crushed red pepper flakes
⅛ level teaspoon cayenne pepper (omit for less heat if desired)
¾ tablespoon chili powder, your choice of brand and heat level
1 teaspoon ground cumin
1 tablespoon sea salt
½ teaspoon freshly ground black pepper
½ teaspoon fresh thyme leaves (or ¼ teaspoon dried)
½ tablespoon organic honey (preferably raw and local)
For the noodles:
1 zucchini, at least 1.5 inches in diameter
1 carrot, at least 1.5 inches in diameter
If you’ve ever made regular donuts from scratch, this recipe is 1000 times easier since it’s made almost entirely in a blender. It’s also secretly healthy and makes an amazing sweet treat!
The ingredients are simple and wholesome. Nothing crazy or unusual. Nothing artificial.
almond flour
neutral oil (I used avocado oil)
lemon
monk fruit (or coconut sugar)
Granola is a wonderful thing to have on hand for a quick breakfast or snack- it’s also amazing added to yogurt or even just plain. This granola recipe is endlessly customizable to fit your individual tastes!
INGREDIENTS:
2 cups rolled oats
1/2 cup whole, raw almonds
1/2 cup pepitas
1 teaspoon cinnamon
3 tablespoons maple syrup
2 tablespoons coconut oil, melted
1/2 cup dried unsweetened cranberries
What could be better than this- a one minute cinnamon roll mug cake that’s Keto friendly?? Yes please!
Ingredients:
1 scoop vanilla protein powder 32-34 grams
1/2 tsp baking powder
1 T coconut flour
1/2 tsp cinnamon
1 T granulated sweetener of choice*
1 large egg OR 1/4 cup liquid egg whites see notes for Vegan option
1/4 cup milk of choice I used unsweetened almond
1/4 tsp vanilla extract
1 tsp granulated sweetener of choice
1/2 tsp cinnamon
For the glaze:
1 T coconut butter melted
1/2 tsp milk of choice
pinch cinnamon
This delicious and healthy banana is quick to whip up and makes an amazing breakfast or snack!
1 batch flax egg* (1 flax egg = 1 Tbsp / 7g flaxseed meal + 2.5 Tbsp /37 ml water)
3 medium ripe bananas (3 bananas yield ~1.5 cups or 425 g)
1/4 heaping cup unsalted almond butter (or sub other nut or seed butter)
3 Tbsp avocado oil (or melted coconut oil)
1/2 cup coconut sugar (or sub organic brown sugar)
2-3 Tbsp maple syrup (or sub agave nectar or coconut nectar)
1/2 tsp sea salt
3/4 cup unsweetened almond milk (or other dairy-free milk, such as rice or hemp)
1 Tbsp baking powder
1 ¾ cup almond meal (ground from raw almonds)
1 ¼ cup gluten-free flour blend*
1 ⅓ cup gluten-free oats
1/2 cup chopped raw walnuts
With March on the way, I'm basically pretending it's spring. Well, this is a perfect salad for pretending it's springtime, it's fresh and delicious- plus it's full of good vegetarian protein!
Ingredients
2 cups uncooked quinoa
4 cups water
1/2 teaspoon salt
1 cup celery , sliced
1 (15-oz) can corn, drained
1 (15-oz) can garbanzo beans, rinsed and drained
3/4 cup cilantro, finely minced
1 heaping cup dried cranberries
1 (12-oz) package edamame, cooked and shelled
2 red bell peppers, diced
1 cup sliced almonds (or any nut you like)
3 Tablespoons olive oil (more or less to taste)
5 Tablespoons lime juice (more or less to taste)
salt to taste
These low carb, keto friendly waffles are full of healthy flaxseed, which give these waffles a huge omega 3 boost! They’re a great way to start the day!
2 cups roughly ground golden flaxseed
1 tablespoon gluten-free baking powder
1 teaspoon sea salt
5 large eggs, I used pastured eggs
½ cup water
⅓ cup avocado oil or extra-virgin olive oil or melted coconut oil
1 tablespoon fresh herbs (if making savory) or 2 teaspoons ground cinnamon
This comforting soup is comforting and absolutely delicious, plus it’s vegan and keto friendly!
1/2 julienned red onion
1/2 julienned red bell pepper
3 sliced mushrooms
2 cloves of garlic, finely chopped
1/2-inch piece of ginger root (about 1 cm), peeled and finely chopped
1/2 Thai chili, finely chopped*
2 cups vegetable broth or water (500 ml)
1 14-ounce can coconut milk (400 ml)
1 tbsp coconut, cane or brown sugar
10 oz tofu, cubed (275 g)
1 tbsp tamari or soy sauce
The juice of half a lime
A handful of fresh cilantro, chopped
These crackers are delicious and so healthy, while being perfect for special diets, whether you’re gluten free, paleo, low carb, vegan, or just want to have a tasty snack that’s good for you!
INGREDIENTS:
½ cup pumpkin seed (pepitas)
1 cup ground flaxseed
⅓ cup sesame seed
¼ cup chia seed
1 tsp salt
1¼ cup water
Additional Flavorings:
Add up to 2 tablespoons of your favorite herbs and spices. I added ½ tsp granulated garlic, 1 tsp thyme and 1 tsp basil.
4 medium-size apples (I like to use Honeycrisp apples but any kind will work)
8 tablespoons almond butter (I like Justin’s Vanilla Almond Butter)
12 pecan pieces, chopped (or walnuts)
1/3 cup raisins (or cranberries or Goji berries)
1/3 cup shredded coconut
1/4 cup pepitas (or sunflower seeds)
1/2 teaspoon cinnamon
1/4 teaspoon fine sea salt
pure maple syrup for drizzling
These muffins are light with a delicious sweetness. Kids can call them Monster Muffins, but whatever you decide to call them, they make a wonderfully delicious (and healthy) snack, plus they’re loaded with fresh spinach!
1 ripe banana (6 to 8 ounces)
1/4 cup water
1/4 cup almond butter (or any other nut/seed butter)
1 egg (or a vegan flax/chia egg)
1/4 cup honey
2 cups fresh baby spinach, loosely packed
1 cup rolled oats (certified gluten-free, if needed)
1/4 teaspoon baking soda
1/4 teaspoon ground cinnamon (optional)
1/2 teaspoon vanilla extract
1/8 teaspoon salt
This is a perfect, light soup for detoxing and bringing your body back into balance. I am especially fond of this recipe since the ingredients have been specifically chosen for the healing properties.
INGREDIENTS:
1 tbsp coconut oil or ghee (or any healthy fat of choice)
1/2 of a small cabbage, sliced thinly (about 4 cups packed)
3 stalks of celery, chopped
1/2 tsp salt
2 cloves of garlic, minced
1/2-1 tsp grated fresh ginger
2 and 1/2 cups of good quality broth (bone broth or veggie broth)
1 cup chopped or shredded leftover chicken (or any meat that you like)- optional
fresh cilantro for garnish
This is a fantastic recipe for a quick breakfast or snack on the go that’s also full of healthy fiber and fats!
Ingredients:
1 1/2 cups rolled oats (gluten-free for GF eaters)
1/2 cup raw almonds, walnuts, or pecans (roughly chopped)
1 heaping (seriously) packed cup dates (pitted // deglet noor or medjool)*
2 Tbsp chia seeds
2 Tbsp sunflower seeds (roasted or raw)
2 Tbsp flax seeds (ground or whole)
2 Tbsp hemp seeds
1/4 cup agave nectar or maple syrup (or honey if not vegan)
1/4 cup creamy salted natural peanut butter or almond butter
Optional Additions:
Chocolate chips, dried fruit, other nuts, banana chips, etc.
This recipe is just the thing after the rich foods, sweets, and overindulgences of the holidays!
INGREDIENTS:
2 cups baby spinach
2 cups baby kale
2 ribs celery, chopped
1 medium green apple, chopped
1 cup frozen sliced banana
1 cup almond milk
1 tablespoon grated fresh ginger
1 tablespoon chia seeds
1 tablespoon honey
This recipe is full of the flavors of the season while still being a healthy, whole food recipe. It makes a great wintery snack or dessert!
1 cup dry roasted almonds
1 cup dry roasted cashews
12 medjool dates, seeds removed
3 tablespoons cacao or cocoa
pinch of salt
1/4 teaspoon of food grade peppermint oil or 1 teaspoon natural peppermint extract
