sides/snacks

Avocado Toast with Radishes, Dill and Microgreens

Makes 1 serving

This open-faced toasted sandwich is the perfect breakfast! Ezekiel bread toasted to golden perfection, slathered with creamy mashed avocado, and topped with paper-thin radish slices, dill and microgreens.  It’s all incredibly easy to put together and the combination is amazing!  

Ingredients:

  • 2 pieces Ezekiel bread
  • 2-3 Radishes, sliced thin (I used a mandolin)
  • 1 Avocado, mashed
  • 1 Lemon
  • 4-5 springs of Dill, chopped
  • 1 small handful Microgreens (I used Radish-Daikon Microgreens)
  • Sea salt
  • Freshly ground black pepper

Preparation:

  • Toast Ezekiel bread.
  • Halve the avocado and scoop the flesh into a small bowl.  Using a fork, smash the avocado into a creamy mixture.
  • Using a mandolin or sharp knife, thinly slice the radishes.
  • Spread each piece of toast with the smashed avocado, layer the radish slices, sprinkle the dill on top and add the microgreens.  
  • Squeeze lemon on top and sprinkle with salt and pepper.
  • Enjoy! 

Roasted Carrots and Parsnips

Serves 4

I love this combo of roasted Carrots and Parsnips. Parsnips are Carrots' sweeter “cousins” with a rich, nutty flavor and when paired together, make a really delicious and super easy-to-prepare side dish!

Ingredients:

  • 3-4 large Carrots
  • 3-4 large Parsnips
  • 2 tablespoons healthy oil of your choice  (Coconut, Olive or Avocado)
  • 2 tablespoons chopped Parsley, Rosemary or Dill 
  • Salt and Pepper

Preparation:

  • Preheat oven to 400 degrees.
  • If using Coconut Oil, melt in saucepan, otherwise skip this step.
  • Wash and cut Carrots and Parsnips into long rectangular pieces. (You don’t have to peel; the skin has lots of good stuff like fiber).
  • Toss the veggies with oil in a bowl and then spread on baking sheet.
  • Season with salt and pepper.
  • Roast for about 20 minutes, check and then toss on the baking sheet and cook for another 20 minutes or until veggies are tender and lightly browned.  
  • Sprinkle with Parsley, Dill or Rosemary and enjoy!

Guacamole Cups

Yields 8 servings

These super yummy easy-to-make avocado cups served with slices of jicama are the perfect healthy and delicious appetizer or snack.  

Ingredients:

  • 3 medium avocados (Hass) pitted and halved
  • juice of 1 lime
  • 1/4 cup red onion, minced
  • ¼ cup mango, cubed
  • ½ cup diced radishes
  • 1 clove garlic, mashed (friends who prefer no garlic or no onion; no problem, just omit what you don’t want, it still comes out amazing!)
  • 1 tbsp. chopped cilantro
  • Plenty of salt and fresh pepper to taste

Preparation: 

  • Scoop out the pulp from the avocados in place in a medium bowl.  Slightly mash with a fork or a potato masher leaving some larger chunks. 
  • Add the rest of the ingredients to the bowl and stir until they’re well mixed.
  • Add salt and pepper to taste. 
  • Serve with sliced jicama.
  • Enjoy!

Roasted Root Veggie Chips

Serves 4

Satisfy that craving for something crispy with homemade, healthy, delicious veggie chips! My family couldn’t eat these fast enough!  I used golden beets, purple potatoes, sweet potatoes and celery root.  With a little bit of salt and good quality oil like extra virgin olive oil or coconut oil you can turn any firm, flavorful tuber or root veggie into a delicious salty chip that your family won’t be able to resist!

Ingredients:

Preparation:

  • Preheat oven to 400 degrees.
  • Peel celery root and beets.  Wash the potatoes but you can leave the skin on.
  • Slice all the veggies as thinly as possible (I used a mandoline) about 1/16 inch thick.
  • Place a wire cooling rack over a rimmed baking sheet; lightly mist rack with olive oil or coconut oil cooking spray.
  • Lay vegetable slices on rack as close together as possible without overlapping.  Spray lightly with olive oil and season with salt.
  • Bake for 10 minutes and then flip slices and bake for another 10 minutes.  Continue baking slices in 3-5 minute intervals, removing slices that are turning golden and beginning to crisp (vegetables will crisp further as they cool).   Continue until all slices are done.
  • Sprinkle with parsley (optional) and enjoy!

Sautéed Asparagus, Shitake Mushrooms, Arugula and Spinach

Makes about 2 servings

This is one of my favorite sautéed vegetable medleys to make as a side dish to any entrée.  It’s delicious, packed with vitamins, minerals, antioxidants and takes no time to make. You can easily replace a vegetable here and there, too, if you prefer another one or don’t happen to have one of these on hand.

Ingredients:

Preparation:

  • Heat 1 tablespoon coconut oil, ghee or grass-fed butter in a large skillet over medium-high heat.  
  • Cook and stir asparagus until just tender about 3 minutes.  Season with salt and pepper.
  • Add mushrooms and sauté for another 3-4 minutes.  Add in the Coconut Aminos and stir.
  • Add spinach and arugula to skillet and sauté until wilted and other vegetables are starting to turn a golden brown, about 5-7 more minutes.  Taste and if needed add more salt and pepper to taste.
  • Remove from skillet and top with Eden Shake Sesame and Sea Vegetable Seasoning.
  • Enjoy!

Gluten Free Pumpkin Bread

Makes 1 loaf

My daughter and I took a classic recipe for pumpkin bread and substituted some of the ingredients to make a "healthier version" by using a mix of almond and coconut flour instead of white flour and sweetened it naturally using maple syrup and honey instead of regular sugar.  We also added our "signature topping" using crushed chopped walnuts and pecans. It came out super moist, fluffy and delicious!  You can store it in the refrigerator for about a week, or slice and freeze and then defrost individual slices, by either letting them rest at room temperature or warm in the toaster. 

Ingredients:

  • 1 cup almond flour
  • ¼ cup coconut flour
  • 4 eggs
  • ¾ cup pumpkin puree
  • 1 tablespoon cinnamon
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon sea salt
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla
  • ¼ cup maple syrup
  • 1 tablespoon honey
  • ¼ cup coconut oil (I melted it in a saucepan on the stove)

For the topping:

  • ¼ cup chopped walnuts
  • ¼ cup chopped pecans
  • 3 tablespoons coconut sugar (use more of less depending on how sweet you want it)
  • 2-3 tablespoons almond flour
  • 3-4 tablespoons coconut oil (melted)

Preparation:

  • Preheat oven to 325 degrees.
  • Combine all dry ingredients in a bowl.
  • Combine all wet ingredients in another bowl.
  • Pour the wet ingredients into the dry ingredients and mix until well combined.
  • Pour batter into a greased 9 x 5 inch loaf pan.
  • Combine topping ingredients in a separate bowl until it reaches a crumble consistency.  
  • Top the loaf with the crumble topping and bake for 50-55 minutes.
  • Enjoy!

Sweet Potato Casserole with Pecan Crumble Topping

sweetpotatoe.JPG

Yields 10 servings

My family begs me to make this recipe for every holiday throughout the year, especially Thanksgiving. Sweet potatoes are so delicious and so good for you!   This recipe is super easy to prepare and tastes way more like a dessert than a side dish.  And the pecan crumble topping is ridiculous! Give it a try and I promise it will become a favorite in your house too!

Ingredients: 

For the filling:

  • 4 cups mashed sweet potatoes (about 4-5 medium sized potatoes)

  • ¼ cup organic coconut sugar

  • 2 tablespoons maple syrup

  • 2 eggs beaten (preferably pasture-raised)

  • ½ cup milk (I use unsweetened almond or coconut milk but you can use whatever you like)

  • ½ teaspoon salt

  • 1/4 cup melted organic grass-fed butter or ghee

  • 1 teaspoon vanilla extract

For the topping:

  • 1 cup organic coconut sugar

  • ½ cup all-purpose flour (use almond flour or other gluten-free flour to make gluten-free)

  • 1/3 cup organic grass-fed butter or coconut oil

  • 1 1/2 cups chopped pecans

Preparation:

  • Roast sweet potatoes at 400 degrees for about 45-50 min or until soft. Remove from oven and let cool. When cool enough to handle, scoop inside of sweet potatoes into a large mixing bowl. Combine with coconut sugar or maple syrup, eggs, milk, salt, butter and vanilla. Mix together and pour into a greased 13x9 inch-baking dish.

  • To prepare the topping, in a separate bowl combine the coconut sugar, flour, melted butter or coconut oil and pecans. Mix together and crumble over sweet potato mixture. Bake uncovered at 350 degrees for 35 to 45 minutes.

  • Enjoy!

Mini Zucchini Pizzas

1 large zucchini yields around 4 servings

These little pizzas are absolutely delicious and taste so much like real pizza that you won’t even miss the crisp crust.  They’re perfect for a party appetizer or to make as an after school snack with your kids.  My son, who had NEVER even come close to eating zucchini, can scarf down 20 of these in no time!  And the best part is that zucchini is a super healthy swap in for pizza crust – it’s packed with antioxidant, anti-inflammatory, anti-microbial and anti-cancer benefits!  

Ingredients:

  • 1 large zucchini (yellow or green)
  • Rao’s marinara sauce
  • Organic shredded mozzarella cheese
  • 1 tsp dried oregano
  • 2 tsp chopped fresh basil
  • Pink Himalayan sea salt to taste (optional)
  • Olive oil

Preparation:

  • Preheat oven to 375 degrees.  
  • Cut zucchini into ¼-inch thick rounds.
  • Coat 13x9 baking dish with olive oil and place zucchini rounds on dish.  
  • Top zucchini with a small amount of sauce, a little bit of cheese, sprinkle with oregano and top with basil.  Sprinkle lightly with salt if desired.
  • Bake for 7 minutes or until cheese is melted.
  • ENJOY!

Apple and Nut Butter Slices

Serves 1-2

Any way you “slice” it kids will love these apple and nut butter slices!  Not only are they a healthy, fiber-packed after school snack or dessert but I love that kids can make it themselves in just a few minutes!  As for the toppings, the sky’s the limit!  Play around and see what you like and add any other toppings that you think will be delicious!

Ingredients:

  • 1 apple, cored and thinly sliced
  • Almond butter (or any other nut or seed butter)
  • Chopped nuts
  • Unsweetened coconut
  • Organic dark chocolate chips
  • Dried Fruit
  • Granola
  • Honey

Preparation:

  • Spread almond or other nut/seed butter on top of apple.
  • Top each apple slice with your choice and amount of toppings.
  • Enjoy!

Crunchy Roasted Chickpeas

Yields about 2 servings

Chickpeas are a great source of protein (15 grams per cup!) and fiber, are super filling and roasting them makes them even more delicious! Try tossing these crunchy little bites into salads, mixing into a trail mix, or enjoying them on their own.  They are a great afternoon snack for kids, perfect for munching on while doing homework!  

Ingredients:

  • 1 can chickpeas (garbanzo beans); drained and rinsed or use cooked chickpeas and rinse
  • 1- tablespoon olive oil
  • 1/2 -1 teaspoon salt
  • 1/2 – teaspoon garlic powder
  • 1-2 teaspoons parmesan cheese (optional)
  • Parsley for garnish (optional)

Preparation:

  • Preheat oven to 400 degrees.  
  • Drain chickpeas and rinse well or cook chickpeas and rinse well.
  • Spread the beans out on a baking sheet in a single layer and dry them really well with a towel. The drier they are the better and crunchier they will turn out.  The key is to make sure they go into the oven without any water left on them.
  • Drizzle or spray with olive oil, and sprinkle with salt, garlic powder and parmesan cheese.
  • Bake for about 45 minutes, shaking the pan every 15 minutes or so to make sure they don’t burn.  
  • They should be golden brown and crunchy on the inside when they’re done.  
  • Sprinkle with chopped parsley and enjoy!

Roasted Golden and Purple Beetroot Fries

Serves 4

Even if you aren’t a huge beet fan, you won’t be able to resist these crispy beetroot fries.  Beets are so ridiculously good for us, they’re packed with vitamins, minerals, and antioxidants, are anti-inflammatory and help purify our blood and detoxify cancer-causing poisons.  We should all be eating this root veggie regularly and this recipe couldn’t be easier or more delicious!

Ingredients:

  • 6 (3 golden and 3 purple) Beets
  • 2 tablespoons Coconut Oil
  • 2 tablespoons chopped Parsley
  • Salt and Pepper

Preparation:

  • Preheat oven to 400 degrees.
  • Melt coconut oil in saucepan.
  • Wash and cut each beet into long rectangular pieces. (You don’t have to peel; the skin has lots of good stuff like fiber).
  • Toss the beets with coconut oil in a bowl and then spread on baking sheet.
  • Season with salt and pepper.
  • Roast for about 15 minutes, check and then toss beets on the baking sheet and cook for another 15 minutes.  Beets should be slightly brown when done.
  • Sprinkle with parsley and enjoy!


 

Zucchini Chips

Yields about 50 chips

Satisfy your salty chip cravings with these light and crispy and super nutritious zucchini chips!  Zucchini is packed with vitamin A, C, magnesium, folate, potassium, omega-3 fatty acids, zinc, niacin, B vitamins, calcium and protein.  Zucchini is also the best source of dietary fiber, therefore; it will help you lose weight while giving you the feeling of being full.  Choose whatever seasonings you like, the possibilities are endless.  I love using fresh thyme, sage, rosemary, salt and pepper.  These chips are naturally gluten-free and absolutely irresistible.  Your family will love them!

Ingredients:

  • 2 large Zucchini, evenly sliced about 1/8 inch thick
  • Olive Oil
  • 1/2 teaspoon chopped Thyme (preferably fresh herbs but dried is fine too)
  • 1/2 teaspoon chopped Rosemary
  • 1/2 teaspoon chopped Sage
  • Salt 

Preparation:

  • Preheat oven to 235 degrees.  Line two large baking sheets with parchment paper.
  • Slice the zucchini.  You do not need to use a mandolin but it does help to keep the slices consistent.  My mandolin has thickness options labeled 1, 2, or 3 - I use 2.
  • Lay sliced zucchini on sheets of paper towels and cover with another paper towel to sandwich the slices and press down to draw out the liquid.  This will help shorten baking time.
  • Line up the zucchini slices on the prepared baking sheets tightly next to each other, making sure not to overlap them.
  • Brush the zucchini lightly with olive oil using a pastry brush.
  • Season zucchini with herbs and a little salt.  Do not over-season, in fact, it’s better to use less salt initially because the slices will shrink.  If you over-salt they can get too salty.  You can always add more salt at the end.
  • Bake for 2-3 hours golden and crisp.
  • If some of the chips are still a little soggy, remove the crisp chips and place the damp ones back in the oven for a few more minutes.  Check on the chips every 10 minutes until done.
  • Chips can be stored in an airtight container for a week (but there’s no way they’ll last that long!)

Sweet Potato Muffins

Makes 12 muffins

I’m sure you’ve noticed by now that I love baking with sweet potatoes.  They provide extra sweetness while packing in tons of healthy fiber.  These muffins are naturally gluten and dairy-free, and take no time to throw together.  Try making them with your kids, they will become your family’s favorite go-to anytime snack!  This slightly adapted recipe is courtesy of Super Healthy Kids.  You can see the original recipe here: http://www.superhealthykids.com/flourless-sweet-potato-blender-muffins/

 

Ingredients:

  • 1 large Sweet Potato
  • 2 Bananas
  • 2 Eggs
  • 2/3 cup Almond Butter
  • 4 tablespoons Maple Syrup
  • 2 teaspoons Baking Powder
  • 2 teaspoons Cinnamon
  • ¾ teaspoon Ground Ginger
  • ½ teaspoon Allspice (optional)
  • ¼ teaspoon Nutmeg

Preparation:

  • Bake sweet potato until tender – about 1 hour in a 400 degree oven.  Let cool for when you’re ready to use.
  • Preheat oven to 350 degrees.
  • Grease a muffin tin.
  • Scoop out and measure ¾ cup mashed sweet potato and place in high-speed blender.  Add all the remaining ingredients except the baking powder.  Blend on high until smooth.
  • Add the baking powder and blend on low until just combined.
  • Pour the batter into the muffin tins, filling each cup ¾ of the way full.
  • Bake for 20 minutes or until a toothpick inserted in the center of the muffin comes out clean.
  • Let cool and enjoy!

Deliciously Easy Roasted Cauliflower

roasted cauliflower.jpg

Serves 4

Cauliflower is one of my favorite vegetables to roast.  It’s so versatile; you can serve it for an appetizer, side dish, or toss in a salad.  Besides the delectable savory taste, cauliflower is a member of the cruciferous family of vegetables which helps prevent cancer and cardiovascular disease.  It is anti-inflammatory and antioxidant-rich for strengthening the immune system and improving brain health.  

Ingredients:

  • 1 Head of Cauliflower
  • 2 tablespoons Coconut Oil
  • 1 teaspoon Paprika
  • Salt and Pepper

Preparation:

  • Preheat oven to 400 degrees.
  • Melt coconut oil in saucepan.
  • Cut up cauliflower into small florets.
  • Toss cauliflower with coconut oil in a bowl and then spread on baking sheet.
  • Season with salt, pepper and paprika.
  • Roast for about 20 minutes, check and then toss cauliflower on the baking sheet and cook for additional 10 - 20 minutes or until desired amount of browning and tenderness.

Vegetable Fried “Rice"

 
 

Serves 4+

This recipe is an adapted version from Wellness Mama and is super easy to make!  It tastes just like regular fried rice but it is so much healthier!  Cauliflower is packed with tons of nutrients and fiber so feel free to indulge in this delicious side dish.

 Ingredients:

  • 1 Head of Fresh Cauliflower
  • 3 Eggs
  • 2 large Carrots finely chopped 
  • 1 cup Frozen Peas
  • 1 Onion finely chopped
  • ¼ cup Coconut Aminos 
  • ¼ cup Sesame Oil or Coconut Oil
  • 1 teaspoon Garlic Powder
  • Salt and Pepper to taste

Preparation:

  • Grate cauliflower using a cheese grater or food processor and set aside.
  • Heat a large skillet on medium-high heat and add half of the sesame or coconut oil.
  • Sauté carrots and onions until they start to soften.
  • Add peas to pan until cooked then remove vegetables from heat, place in separate bowl and set aside.
  • Add the rest of the oil and cauliflower to pan.
  • Cook, stirring constantly, for 3-4 minutes until cauliflower starts to soften but not mushy.
  • Make a hole in the center of the mixture to reach the bottom of the pan and crack the eggs into the hole.
  • Sprinkle with 2 tablespoons of the coconut aminos and the garlic powder, salt and pepper. 
  • Scramble the eggs in the mixture.
  • When eggs are cooked, return vegetables to pan and stir. 
  • Add the remaining coconut aminos and stir until all are heated and flavors are combined. 
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Chia Pudding

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Serves 1

Despite their tiny size, chia seeds are among the most nutritious foods on the planet.  They’re loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.  My favorite way to eat them is to make a delicious and easy chia pudding.

Ingredients:

  • 1 cup Almond Milk
  • 1 tablespoon Maple Syrup
  • 1 teaspoon Vanilla
  • 4 tablespoons Chia Seeds

Optional toppings:

  • Chopped Pear or Apple, Berries, Nuts

Preparation:

  • Stir together all ingredients and refrigerate for up to 4 hours or overnight.

Roasted Sweet Potato Chips

 
 

Sweet potatoes are one of those perfect foods we should be eating often.  This is an easy and delicious way to prepare them.

Ingredients:

  • 3-4 medium to large Sweet Potatoes
  • 2 tablespoons Coconut Oil
  • 2 tablespoons Ground Cinnamon
  • 1-2 teaspoons Salt
  • ½ teaspoon Pepper

Preparation:

  • Preheat oven to 375 convection or 400 degrees F.
  • Melt coconut oil in saucepan.
  • Slice potatoes thinly, in a large bowl toss with coconut oil, salt, pepper and cinnamon.
  • Place potatoes in a single layer on baking sheet.  Bake for about 35-45 minutes, checking them after 20 minutes and flipping over.
  • Some of the potatoes may start to brown before the others if they are thinner, so remove those while letting the other chips cook until they start to brown.
  • Allow to cool for a few minutes before serving.  They will crisp as they cool.