Sweet Potato, Chickpea, Kale Buddha Bowl

Serves 4

Incredibly delicious, nourishing and colorful bowl with lots of fresh flavors from seasonal veggies, fiber and protein rich chickpeas, avocado and an amazing lemon tahini dressing that’s so good you’ll want to put it on everything!

Ingredients:

• 1 medium red onion, sliced in wedges

• 1 cup sliced sunchokes

• 1 head kale, chopped

• 2 sweet potatoes cut in 1-inch slices

• 1 head cauliflower cut into florets

• 1-2 avocados sliced

• Avocado oil

Chickpeas:

• 1 15-ounce can chickpeas (drained, rinsed and patted dry)

• 1 tsp. cumin

• 1 tsp. chili powder

• 1 tsp. garlic powder

• ½ tsp. salt

• ½ tsp. pepper

Tahini Dressing:

• 1/3 cup tahini

• Juice from 1 lemon

• 2-3 garlic cloves

• 2-3 tablespoons apple cider vinegar

• 1 tsp. salt

• ½ tsp. freshly ground pepper

• ¼ cup cold/iced water

Preparation:

• Preheat oven to 375 degrees. Arrange sweet potatoes, onions, sunchokes, cauliflower and onions on baking sheet. Drizzle or spray with avocado oil, and season with salt and pepper. Bake for about 30 minutes, tossing halfway during cooking time. Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

• While veggies are roasting, heat a large skillet with 1-2 tablespoons avocado oil (I used a cast iron skillet) over medium heat. Once hot, add chickpeas, cumin, chili powder, garlic powder, salt and pepper. Sauté chickpeas, stirring frequently for about 10-15 minutes until browned and fragrant. Remove from heat and set aside.

• Add a little more avocado oil to the same skillet and add the chopped kale. Sauté for a few minutes until slightly wilted and remove from heat.

To prepare tahini dressing:

• In a bowl combine the garlic and lemon juice.  Let mixture rest for at least 10 minutes, to give the garlic time to infuse the lemon juice with flavor.

• Pour mixture through a fine mesh strainer into another bowl, pressing the garlic with a spoon to extract as much liquid as possible.  Discard the garlic.

• Add the tahini, salt, pepper and apple cider vinegar to the bowl.  Whisk until thoroughly blended.

• Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth.

Serving:

• Assemble the bowl with the veggies and chickpeas. Top with avocado and drizzle with tahini dressing.

• Enjoy!

• Leftover dressing can be stored in the refrigerator in a container for about 1 week. Dressing may thicken with time so whisk in additional cold water if necessary to thin.

Sheet Pan Chicken and Cauliflower Curry

Serves 4

This is my version of The Clean Plate’s dish.   Not only is it healthy, delicious, gluten and dairy-free, but it’s really easy to make.  I added one more step by brining the chicken breasts first to make them juicer and more flavorful but if you’re short on time you can absolutely skip this step.  I served this dish with brown rice and roasted sweet potatoes.  Another option that kids are sure to like is to serve with toasted whole-wheat pita bread or store-bought naan.

Ingredients:

• 6 garlic cloves, grated or minced

• ½ red onion, sliced thin

• 2 tsp. curry powder

• 1 tsp. garam masala

• 1 tsp. ground turmeric

• 1 tsp. grated fresh ginger

• 4 tbsp. coconut oil

• 2 lbs. boneless, skinless chicken breasts, cut into 2-inch pieces

• 1 head cauliflower, cut into small florets

• 1 cup fresh cilantro leaves to garnish

• ¼ cup sea or kosher salt for brining

• Salt and pepper to taste

Preparation:

• Preheat oven to 425 degrees.  Line 2 baking sheets with parchment paper or silpat baking mats.

• To brine your chicken breasts, simply fill a large bowl with 1 quart (or enough water to cover the chicken) and ¼ cup kosher or sea salt.  Stir to combine until most of the salt is absorbed.  Add the chicken breasts and let them sit in the mixture for 15 minutes.  

• Remove the chicken breasts from the brine, rinse with cold water and pat them dry with paper towels. 

• In a large bowl, combine the garlic, curry powder, garam masala, turmeric, ginger and coconut oil and work them into a paste.  Add the chicken pieces into the paste to coat.  Then add the cauliflower and onions and toss until everything is evenly coated.

• Spread the chicken mixture in an even layer onto the prepared baking sheet(s).  

• Bake for 20 minutes, rotating the pan halfway through.

• Remove from oven and toss with cilantro.

• Serve and enjoy!

Sweet Potato Pizza

Serves 1

This is my version of the Medical Medium’s recipe. Not only is it healthy, delicious, gluten and dairy-free,  but it’s really easy and fun to make. Sweet potatoes are so good for you.  They support almost every function for which the liver is responsible inside of our bodies. Customize these yummy pizza’s by using whatever toppings your heart desires.  I put veggies on mine; my kids went with the traditional margarita version.

Ingredients:

• 2 sweet potatoes per pizza – to yield about 1 cup cooked sweet potato

• 3 tbsp. arrowroot starch

• 3 tbsp. coconut flour

• 1 tsp. dried oregano

• 1 tsp. sea salt

• ½ - 1 cup Rao’s Marinara sauce

• Toppings of your choice – I used sliced red onions, sliced mushrooms, asparagus, basil and arugula.  Feel free to use mozzarella cheese if not dairy free.

• Dried oregano, salt and pepper to taste
  
  

Preparation:

• Preheat oven to 400 degrees.   Wash and bake potatoes until soft, around 45 min.

• Remove potatoes from oven. Peel and mash with a fork until smooth.  Measure out 1 cup of mashed sweet potato and leave the rest for another crust.

• Add the sweet potato to a bowl with the coconut flour, arrowroot starch, dried oregano and sea salt.  Mix until combined and formed into a dough,

• Prepare a baking sheet lined with parchment paper and place the dough on top.  Using your hands spread the dough to ¼ inch thickness.  Bake in the oven for 30-40 minutes, until hardened on top. 

• Pour mixture through a fine mesh strainer into another bowl, pressing the garlic with a spoon to extract as much liquid as possible.  Discard the garlic.

• Add the tahini, salt, pepper, apple cider vinegar and cumin to the bowl.  Whisk until thoroughly blended.

• Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth.
  
  

Serving:

• Toss arugula with a little extra virgin olive oil.

• Assemble the bowl beginning with arugula on the bottom.  Top with quinoa, veggies, sliced avocado and pumpkin seeds.  Drizzle with tahini dressing.  Season with additional salt and pepper.

• Enjoy!

• Leftover tahini dressing can be stored in the refrigerator covered for about 1 week.  Dressing may thicken with time so whisk in additional cold water as necessary to thin.

Cauliflower Risotto with Asparagus, Peas and Shitake Mushrooms

Serves 4 

The texture of cauliflower makes it the perfect low-carb substitute for rice in this deliciously rich and flavorful dish that I was inspired to make by Fuel my Smile, Dr. Michelle Hanover

This is my slightly adapted version using ingredients that I had in my house and it came out so good!

 It’s super creamy and packed with my favorite springtime vegetables – asparagus, mushrooms and peas. Serve as a side with baked chicken breasts or with a salad for a meatless Monday meal.  Give this easy, quick, all in one pan recipe that your whole family will love a try! 

Ingredients:

• 5-6 tablespoons ghee

• 2 garlic cloves, minced

• 1/2 yellow onion, diced 

• 2 cups shitake mushrooms, chopped

• 8-10 asparagus spears cut into ½ - 1 inch pieces

• ½ cup frozen peas

• 16 ounces grated cauliflower

• 2 tbsp. fresh thyme

• ¾ cup vegetable broth

• ½ cup goat milk (feel free to use any type of milk you like)

• 2 tbsp. ground flaxseeds/flaxmeal

• ½ cup nutritional yeast

• sea salt

• freshly ground pepper

Preparation:

• In a large skillet over medium heat melt half the ghee.

• Saute the asparagus and mushrooms for about 5 minutes.  Add the rest of the ghee, onions, garlic and thyme and cook for another few minutes.

• Add the cauliflower, peas and vegetable broth, stirring and cook until broth is has evaporated.

• Add the milk, ground flax or flaxmeal and nutritional yeast.

• Heat and stir until creamy.  

• Serve immediately and enjoy!

Roasted Veggie Bowl

Serves 2

I wanted to use these baby red onions and baby purple Brussels sprouts that I got at the market so I simply roasted them with other vegetables I had in the house and made this delicious Buddha bowl. The baby onions totally gave this dish such a yummy flavor!  So easy and so good!  When the vegetables are ready, just put them in a bowl, add some avocado and hemp seeds (for added protein). As always feel free to substitute with any other veggies of your choice.  

Ingredients:

• Olive oil for drizzling, tossing or spraying veggies

• 1 ½ cup baby purple Brussels sprouts

• 1 zucchini spiralized

• 1 cup baby red onions, washed with the skin removed

• 2 cups sunchokes, sliced

• 1 delicate squash, sliced

• 1 avocado sliced

• ½ cup hemp seeds

• ¼ cup nutritional yeast

• Sea salt and pepper to taste

Preparation:

• Preheat oven to 375 degrees.

• Toss, drizzle, or spray all vegetables with oil and spread on baking sheets.  Brussels, onions, sunchokes and squash all take around 35-45 min.  Add the zucchini when there is about 12-15 minutes left of cooking time.  Toss all veggies halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

• When zucchini noodles are done, put them in a separate bowl and mix with nutritional yeast. 

Serving:

• Assemble the bowl with the vegetables.  Top with avocado and sprinkle with hemp seeds. 

• Season with additional salt and pepper.

• Enjoy!

Turkey Meatballs with Zoodles

Serves 4

Healthy turkey meatballs so simple and quick to make, served over zucchini noodles, and you’ve got yourself a winning weeknight dinner. And if the rest of your family prefers pasta over zoodles (as they do in my house), serve their meatballs over Banza pasta and everyone’s happy!

Ingredients:

• 1 lb. ground Organic Turkey

• 4 medium zucchini, spiralized

• 1-2 tbsp. Olive oil for drizzling/tossing zucchini

• ¾ tsp. garlic powder

• ¾ tsp. turmeric powder

• ¾ tsp. oregano powder

• ½ tsp. ground ginger

• ½ tsp. sea salt

• ½ tsp. pepper

• 2 tbsp. freshly chopped basil or parsley for ganish

• Rao’s Marinara or Arrabbiata tomato sauce

Preparation:

• Preheat oven to 400 degrees and line a baking sheet with parchment paper.

• In a large bowl combine the ground turkey and seasoning and mix well.

• Take 1 tbsp. at a time of the turkey mixture and roll it into a ball using your hands. Place on baking sheet and bake for 16-18 minutes.

• Heat up sauce in a saucepan and place meatballs in the sauce when they come out of the oven.

• Place zucchini noodles in a Pyrex baking dish, drizzle or spray with oil, season with salt and pepper and bake for about 10 minutes until noodles are softened. Remove from oven.

• Plate zoodles (or pasta if you’re using) and spoon meatballs on top, sprinkle with fresh parsley or basil and enjoy!

Wild Salmon with Cauliflower Mashed Potatoes and Sautéed Spinach

2 servings

This nutrient-dense, easy-to-prepare dish is packed with protein, good for you fats and is super satisfying.  The light and fluffy cauliflower puree is a great replacement for mashed potatoes and goes great with the salmon and spinach.  A delicious meal to add into your midweek dinner rotation. 

Ingredients:

• ¼ cup organic vegetable broth

• 3-4 cloves garlic

• 1 head cauliflower cut up into florets

• 2 six to eight ounce pieces wild Alaskan/Pacific salmon 

• 6 cups baby spinach

• Juice of 1 lemon

• 3-4 tbsp. extra-virgin olive oil

• 1-2 tbsp. Trader Joe’s Everything but the Bagel Seasoning Blend

• Sea salt and freshly ground pepper to taste

Preparation:

• Preheat oven to 375 degrees.  Toss, drizzle or spray cauliflower and garlic cloves with olive oil and place on baking sheet.  Roast for about 25-30 minutes until starting to brown.  Remove from oven and set aside to cool.

• Turn oven up to 425 degrees.  Wash salmon fillets and pat dry with paper towel. Drizzle salmon with just enough oil to coat with a pastry brush, sprinkle generously with everything but the bagel seasoning.

• Place salmon on roasting pan or baking sheet and roast for 4-6 minutes per ½ inch thickness of salmon.  Roasting time depends on the thickness of your salmon, as determined by the thickest part of the fillet.  For every ½ inch of salmon, roast 4-6 minutes.  4 minutes will be slightly rare and 6 minutes will thoroughly cook it.

• In a blender, whip roasted cauliflower, garlic, ½ the vegetable broth, 1 tbsp. olive oil, salt and pepper until smooth and creamy.  Add more broth to make creamier if needed.

• Finally, heat a little olive oil in a skillet over medium-low heat.  Add spinach, season with salt and pepper and sauté until wilted.

• Plate the mashed cauliflower and spinach and top with salmon.

• Squeeze lemon over salmon. 

• Serve and enjoy!

Shrimp Scampi with Sauteed Spinach and Cauliflower Rice

Serves 4

This delicious comfort food is extremely flavorful while being light and healthy.  It takes under 30 minutes to make so it’s perfect for a weeknight meal and is an easy clean up because everything is made using the same pan! 

Ingredients:

• 2 lbs. large wild shrimp, cleaned and shelled

• 2-3 tbsp. extra virgin olive oil

• 2-3 tbsp. ghee

• ½ medium onion, finely chopped

• 4 garlic cloves, minced

• ½ tsp. red pepper flakes

• Juice of one lemon

• ¼ cup chopped fresh parsley

• 1 head cauliflower (grated)

• 4 packed cups or handfuls baby spinach

• 2 tsp. sea salt plus more to taste

• Freshly ground pepper

Preparation:

• Heat 2 tbs. olive oil and 2 tbs. ghee over medium heat in a large pan/skillet (I used cast iron).  Add in onion and garlic and sauté until softened and onions are starting to become translucent, about 3-5 min.  

• Add the shrimp to pan, season with 1 tsp. salt and red pepper flakes.  Cook until shrimp turn pink, about 3 minutes.  Add lemon juice and half the parsley, stir until well combined, cook for another minute, remove from pan and set aside.  

• Add the remaining olive oil and ghee to the pan.  Add cauliflower, 1 tsp. salt and freshly ground pepper.  Any onion and garlic pieces left in the pan will add flavor to the cauliflower as well. Cook, stirring regularly for about 6-8 minutes until cauliflower is soft but not mushy.  Remove from pan and set aside.

• Finally, add spinach to pan, toss in the remaining oil and ghee until wilted.  Remove from pan.

• Assemble by plating cauliflower rice, shrimp and spinach.  Drizzle with excess scampi sauce, and sprinkle the rest of the freshly chopped parsley on top, serve and enjoy!

• You can also add everything back to the pan once the spinach is wilted and serve the dish mixed together. (I didn’t because I have picky eaters who prefer theirs separated).

Turkey Chili

Serves 6

One of the few things my kids agree on is that this is the best turkey chili and their favorite meal I make! Even the pickiest eater will want this deliciously rich and thick comfort food all winter long. It’s super easy to make as well as double for leftovers during the week, freeze for future meals or to make for crowds (think football season)!

Ingredients:

• 2 tbsp. olive oil

• 1 yellow pepper, chopped

• 1 orange or red pepper, chopped

• 3-4 cloves garlic, minced

• 1 yellow onion, chopped

• 1 small jalapeno pepper, sliced for garnish

• 1 lb. organic ground turkey

• 5 tbsp. chili powder

• 1 tbsp. ground cumin

• 2 tsp. dried oregano

• ¼ tsp. cayenne pepper

• 2 tsp. sea salt, plus more to taste

• 1 can (28-ounce) can diced tomatoes or crushed tomatoes

• 1 1/2 - 2 cups chicken or vegetable broth

• 1 can (15 oz.) red kidney or black beans, rinsed and drained

• 1 can (15 oz.) cannellini beans, rinsed and drained

Preparation:

• Heat oil over medium heat in a large pot or Dutch oven. Add in onion, garlic and peppers and sauté until softened and onions are translucent about 5-7 min.

• Add the ground turkey to the pot and cook until meat is no longer pink. Break the meat up while your cooking.

• Add the chili powder, cumin, oregano, cayenne pepper and salt. Stir until well combined.

• Add the tomatoes, broth and beans. Bring everything to a boil, then reduce heat and simmer for 45 min or longer so chili will thicken and flavors will come together.

• Add more salt and pepper to taste

• When serving garnish with a few slices of jalapeno and enjoy!

Mexican Chicken Burgers

Serves 6

Go bun-less with this healthy and delicious substitution for a regular cheeseburger and fries. I topped each burger with smashed avocado and salsa but feel free to amp it up by adding other toppings such as grated cheese, jalapenos or pureed black beans.

Ingredients:

Chicken Burger:

• 2 lbs. organic ground chicken

• 1 pasture-raised egg

• ½ red onion, finely chopped

• 2-3 cloves garlic, crushed or finely chopped

• 1 jalapeno finely diced

• ¼ cup cilantro chopped

• 1 tsp. cumin

• 1 tsp. paprika

• 3 tbsp. almond flour

• Juice and zest from 1 lime

• 2 tablespoons coconut oil

• A few pinches of sea salt and freshly ground pepper

Everything else:

• 2 avocados

• Juice from 1 lime

• ½ tsp. salt

• 1 large sweet potato cut into

• 3 cups kale

• 2-3 tablespoons extra virgin olive oil

• Juice from ½ lemon

• 1 tsp. black sesame seeds

• Sea salt and freshly ground pepper to taste

• Freshly prepared salsa or you can make your own by combining: chopped seeded tomatoes, red onion, cilantro, jalapeno, lime and a pinch of salt.

Preparation:

• Preheat oven to 375 degrees. Slice sweet potato into round slices about ¼ inch thick. Spray, drizzle or toss with a little oil. Place on baking sheet avoiding overlapping slices and bake for 30+ minutes or until edges are browned.

• In a large bowl combine the ground chicken, onion, garlic, cumin, paprika, almond flour, egg, juice and zest of 1 lime, cilantro and jalapeno, salt and pepper. Blend everything together using your hands so that the seasoning is evenly distributed throughout the chicken meat.

• Form mixture into 6 patties.

• Heat 1-2 tbsp. coconut oil and sprinkle sea salt in cast iron skillet over medium-high heat. Add the burgers and cook until the bottom is brown and crispy, about 4 minutes. Flip burgers and cook for another 4 minutes.

• Remove skillet from stove and place skillet in oven with the sweet potatoes for 10 minutes to make sure they are entirely cooked through and then remove from oven.

• While burgers are in the oven massage kale in a bowl with 1 tbsp. extra virgin olive oil, juice from ½ lemon, salt and pepper.

• In a small bowl, smash avocado, juice from 1 lime and season with salt and pepper.

• When burgers and potatoes are done remove both from oven.

• To serve, put some of the kale on plate. Place sliced sweet potatoes on top of the kale. Place burger on top of sweet potatoes and top with smashed avocado and salsa.

• Sprinkle with sesame seeds.

• Enjoy!

Dairy (or not) and Gluten-Free Mac and Cheese

Serves 6

Whether it’s dairy, gluten or another ingredient that you can’t tolerate, this not-real-cheese-but-still-delicious-creamy-yellow-sauce-over-macaroni recipe will work for you.  It’s a nutrient dense, flavorful alternative to the classic comfort food that will leave you richly satisfied.   

Ingredients:

• 3 cups cubed butternut squash

• 3 cups cauliflower florets

• 1 medium yellow onion, diced

• 2-3 cloves garlic, minced

• 2 tbsp. Coconut Oil or Ghee

• 2 cups chicken or vegetable broth

• Juice of half a lemon

• ½ tsp. Dijon mustard

• ¼ cup milk of choice (I used unsweetened almond)

• 2 tsp salt + more to taste

• Freshly ground pepper to taste

• ½ cup Nutritional Yeast (for dairy-free)

• ½ cup parmesean cheese 

• 2 tbsp. chopped basil or parsley for garnish

• Gluten-free pasta of choice (I used Jovial brown rice pasta)

Preparation:

• In a medium saucepan melt coconut oil or ghee over medium heat.

• Add onions and cook, stirring until the onions start to soften, about 7-8 min.  Add garlic, stir and cook for another minute until garlic is fragrant.

• Add squash, cauliflower and broth and bring to a steady simmer.  Cover pan and cook until vegetables are very soft, about 20 minutes.  

• Once veggies are very tender either use an immersion blender or transfer to blender.  Add remaining ingredients (milk, lemon juice, mustard, nutritional yeast or parmesean cheese, salt and pepper) and blend until very smooth.

• Taste and adjust seasoning, pour on pasta, mix well, sprinkle with chopped basil or parsley and enjoy!

Post Thanksgiving Buddha Bowl with Tahini Dressing

Serves 2

This bowl has it all and is perfect for a meatless Monday meal – fluffy quinoa, crunchy seeds, healthy fats and lots of delicious roasted veggies! It’s super easy to throw together because all the veggies take approximately the same amount of time to cook so they can be roasted on the same pan.  When they’re ready just put in a bowl with quinoa, avocado, pumpkin seeds and drizzle with tahini dressing.  As always feel free to substitute with any other veggies of your choice but this is a winning combo! 

Ingredients:

• 1/2 cup quinoa rinsed

• 1 cup vegetable broth

• 2-3 tablespoons coconut oil, ghee, olive oil or combination of all three

• 1/2 head cauliflower cut into florets

• 1 delicate squash, sliced

• 1 avocado mashed

• 1 cup sliced sunchokes

• 1 large red beet cubed

• 1 zucchini spiralized

• ½ cup raw or dry roasted pumpkin seeds

• 2-3 tablespoons sesame seeds

• ½ teaspoon red pepper flakes (optional)

• Sea salt and pepper to taste

Tahini Dressing

• 1/3 cup tahini (ground sesame seeds)

• 1 medium lemon, juiced

• 2 tablespoons apple cider vinegar

• 2-3 garlic cloves, minced

• 1 tsp. sea salt

• ½ tsp. freshly ground pepper

• ¼ cup cold/iced water

Preparation:

• Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  

• Preheat oven to 375 degrees.

• Toss cauliflower, beets, squash and sunchokes with oil/ghee and spread on baking sheet.  Roast for 30 minutes, tossing halfway during cooking time.  Remove any veggies that are lightly browned and continue to roast the rest until done checking every few minutes to avoid burning.

• Toss zucchini noodles with oil/ghee, spread on baking sheet and cook for about 10 minutes, toss and another 5-10 minutes until just starting to brown.

To prepare tahini dressing:

• In a bowl combine the garlic and lemon juice.  Let mixture rest for at least 10 minutes, to give the garlic time to infuse the lemon juice with flavor.

• Pour mixture through a fine mesh strainer into another bowl, pressing the garlic with a spoon to extract as much liquid as possible.  Discard the garlic.

• Add the tahini, salt, pepper and apple cider vinegar to the bowl.  Whisk until thoroughly blended.

• Add water 2 tablespoons at a time, whisking after each addition until smooth.  By 6-8 tablespoons dressing should be perfectly creamy and smooth.

Serving:

• Assemble the bowl with the veggies and quinoa.   Top with mashed avocado and sprinkle with red pepper flakes.  Sprinkle with pumpkin and sesame seeds.  Finally, drizzle with tahini dressing.  Season with additional salt and pepper.

• Enjoy!

• Leftover tahini dressing can be stored in the refrigerator covered for about 1 week.  Dressing may thicken with time so whisk in additional cold water as necessary to thin.