Warm Kale Salad

Simple. Warm. Comfort food. Kale Onion Garlic Bragg's Liquid Aminos  Liquid Aminos are one of my favorite ingredients for vegetable sautees and for many soups, both for the taste and for the health benefits. Adequate Amino Acids help vitamins and minerals to do what they are designed to do for us. According to Bragg, their Liquid Aminos contains these essential Amino Acids: Arginine * Aspartic * Lysine * Glutamic * Serine * Threonine * Alanine * Glycine * Proline *…

View Entire Post

Zingy Tuna Salad

Zingy tuna salad packs lots of nutrients, flavor and texture: lemon, raw crushed garlic, dill, favorite mustard, hummus, red wine vinegar, olive oil, chopped olives, red onion, celery, and red bell pepper. Raw garlic is so good for you! And this recipe is one delicious way to incorporate it into your cuisine. Don't be shy! If my 1-year-old can do it, you can too. After his first bite of this dish, my 1-year-old signed "more," for another, and another, until…

View Entire Post

Beet Up The Greens: A Mystical Salad

Once upon a time, there was a Field of Fresh Greens. Then one day, the field of fresh greens wanted more, so he called on the powers of Sweet Beets, Tangy Goat Cheese, Tart Dried Cherries and Toasted Pumpkin Seeds to rain on him and he was happy. He was overfilled with happiness and strength and was the most powerful Field of Greens in the land. But he was still a bit lonely. So, he hired a friend named Miso…

View Entire Post

Dating The Greens And The Nutty Seeds: The Peanut Butter Smoothie!

My cute 12 year old son helped me name and post this smoothie.  He wisely advised me that giving my recipies book-like titles would make them far more interesting. Don't be fooled by the color of this smoothie, which happens to be a vibrant green. This really tastes like a creamy peanut butter smoothie. It just packs a bunch of extra nutrients without sacrificing taste. The recipe is simple: unsweetened almond milk, peanut butter, hemp seeds, avocado, spinach (this where…

View Entire Post

Happy Herbs Italian Vinaigrette

Happy Herbs Italian Vinaigrette is no ordinary Italian salad dressing.  This creamy herbal vinaigrette has a beautiful bold flavor with its mixture of simple, healthy ingredients: miso, hummus, white balsamic vinegar, lemon, lime, olive oil and Herbes de Provence (thyme, fennel, basil, savory, lavender). Enjoy on traditional greens with tomatoes, red onion, carrots and sunflower seeds, or with your favorite salad creation. Also enjoy as a vegetable dip by using a little less vinegar to thicken it. Here's to your health…

View Entire Post

Scrumptious Moroccan Sautée

This warm, spicy, with a touch of sweet, concoction was inspired by a special at the Five Seeds Restaurant. Sautéed cauliflower, onion, garbanzos, almonds, raisins and dates spiced with harissa, cinnamon and cumin seeds. So good for you and so tasty. Serve over whole grain basmati or quinoa, with toasted whole grain pita, or on its own.[wpurp-searchable-recipe]Scrumptious Moroccan Sautee - - cauliflower (cut into one inch pieces), yellow onion (diced), garlic (chopped finely), garbanzos, water, vegetable or chicken bouillon cube,…

View Entire Post

Protein-Powered Raspberry Smoothie

The black beans and quinoa actually blend nicely into this tangy raspberry smoothie! It is refreshing and satisfying.  Be bold. Give it a try![wpurp-searchable-recipe]Protein-Powered Raspberry Smoothie - - frozen raspberries, small banana, black beans, unsalted, Chia seeds, cooked quinoa (if available), Avocado, water, - [/wpurp-searchable-recipe]

View Entire Post

Brussels with Cashews and Garlic

Brussels Sprouts are an excellent source of vitamins K, C, and folate. They are a cruciferous vegetable known for their cancer fighting properties.  When steamed, they provide special cholesterol-lowering benefits. Garlic is a good source of manganese and vitamin B6. It may also reduce our risk of cancer and cardiovascular disease, among many other wonderful things. Cashews are high in copper, phosphorus, manganese, magnesium, and zinc  which play a role in a wide range of physiological processes. They have a lower…

View Entire Post

Peach Ginger Probiotic Smoothie

So many good ingredients in this smoothie!  It always helps me to know what good I am doing for my body with what I choose to eat. Yogurt offers probiotic support, which is good for digestion and absorption of nutrients. Look for yogurt with no added sugar and one million or more live active cultures (assuming your immune system is not compromised). Yogurt's strong protein content combined with live bacterial cultures also offers blood sugar benefits. Fermented dairy products like yogurt have been shown…

View Entire Post

Hot and Sour Soup with Collard Greens and Tofu

Collard greens! Interested in nutrients that support the body's detox system, antioxidant system, and inflammatory/anti-inflammatory system? Not sure how to prepare them? I wasn't. We were out of greens and I had just a few minutes to stop at a small local store.  The only greens available were collard greens, so I snatched them up.  When I got home, I stood there looking at them wondering what in the world to do with them. As I tried to imagine how…

View Entire Post

Rainbow Chard Smoothie

Swiss chard leaves contain at least 13 different polyphenol antioxidants, including syringic acid which offers blood sugar regulating properties. Mangoes boast over 20 vitamins and minerals, being especially high in vitamins C and A. Lemons contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Ginger helps with gastrointestinal relief and has anti-inflammatory properties. Of course, these are just a few highlights. There are so many other benefits as well! Enjoy!  [wpurp-searchable-recipe]Rainbow Chard Smoothie - - water (or coconut water, more…

View Entire Post

Vitamin-B-Boost Navy Bean Soup

If you are in a super big hurry, this is a nutritious way to make a fast food dish that is warm and flavorful. Five ingredients warmed in a pan on the stove: Navy beans, bouillon, herbs de Provence, nutritional yeast and water. Throw in a few diced carrots too,  if you want. Nutritional Yeast gives you an awesome B-Vitamin boost, along with other essential nutrients. Experiment adding nutritional yeast to your favorite dishes!  [wpurp-searchable-recipe]Vitamin-B-Boost Navy Beans - - organic…

View Entire Post

Pumpkin Pie Shake

You get all of the rich nutrients of the pumpkin and avocado in a super creamy shake without even knowing the avocado is there. This is a great alternative to pumpkin pie at Thanksgiving and anytime you desire a   Pumpkin treat. It is naturally sweetened with banana and dates. If you want it sweeter you could add another date or a packet of Stevia. It also has a mild flavor.  I kept the pumpkin and pumpkin pie spice amounts about…

View Entire Post

Jane’s Miso Vinaigrette

With white miso, this tangy and bold dressing is super tasty and good for your gut health! It is awesome on a nice kale, spinach or argula salad. I also drizzled it on butternut squash one night and sweet potatoes another and found it to be a great complement to these sweet vegetables. I put the dressing out with a bag of kale one night, and my kids couldn't get enough of it, pulling out a second bag of kale.  I'm…

View Entire Post

Hazelnut Delight

In the airport recently, I enjoyed a steamed milk with a squirt of hazelnut flavor.  I knew the hazelnut syrup had sugar in it and wondered how I might make a more wholesome version of this delicious drink when I returned home. I discovered it! Just blend a favorite warmed milk (almond, soy or cow), a few hazelnuts (almonds work well too), and a couple of dates until creamy and smooth. I like using dates as a sweetener because they are lower…

View Entire Post

Vanilla Yogurt

If you love vanilla yogurt and don't want all the added sugars and other ingredients, this is a simple and great way to go! Use your favorite organic plain unsweetened yogurt, and just add stevia and pure vanilla extract.  Creamy yum![wpurp-searchable-recipe]Vanilla Yogurt - - plain unsweetened organic yogurt (my favorite here is lowfat ), pure vanilla extract, stevia, - [/wpurp-searchable-recipe]

View Entire Post

Chocolate Chip “Cookie Dough”

Feeling like just a spoonful of cookie dough? This "cookie dough" is sugar free, flour free, and dairy free. Intrigued? This tiny treat is made from cashew butter, stevia, vanilla extract, sea salt and stevia sweetened dark chocolate chips. When you're looking for just enough and just the right ingredients, it sure beats making a batch of cookies!  [wpurp-searchable-recipe]Chocolate Chip "Cookie Dough" - - cashew butter (room temp), pure vanilla extract, stevia ((or about 1/2 of a little packet)), sea…

View Entire Post

Summer Harvest Soup

Tomatoes, yellow squash, onion, carrot....a great soup for the end of summer harvest.  The blended red lentils make it creamy and add additional protein and fiber.[wpurp-searchable-recipe]Summer Harvest Soup - - olive oil, yellow onion large, vegetable or chicken bouillon cubes, red lentils (rinsed), large carrot (sliced), large yellow squash, large tomatoes, salt (to taste), pepper (to taste), Sauté one large yellow onion sliced and two tablespoons olive oil Add water enough to cover as you go 1-2 vegetable bouillon Add…

View Entire Post

Blueberry Breakfast Quinoa

Quinoa, blueberries, walnuts, flax seed, and hempseed––you are giving yourself a delicious super food start to your day. Also a great afternoon energy boost without producing cravings![wpurp-searchable-recipe]Blueberry Breakfast Quinoa - - cooked quinoa (warm or cold, as you like), Milk of choice, milled flax (Trader Joe's has an awesome blueberry flax blend), Hemp seeds, Walnuts, blueberries (Fresh, frozen, dried, or freeze-dried), - [/wpurp-searchable-recipe]

View Entire Post

Grilled Tempeh Sandwich with Avocado Tahini Spread

If you haven't yet discovered tempeh, you're in for a great find.  While tofu offers incredible protein, tempeh is the entire bean with protein, fiber, antioxidants and more. For a killer sandwich, grill some tempeh for a few minutes in liquid aminos and sesame oil, toast a sprouted grain bun, add a little avocado tahini spread and some veggies. Truly Satisfying![wpurp-searchable-recipe]Grilled Tempeh Sandwich with Avocado Tahini Spread - - Tempeh Sandwich: tempeh (Usually comes in slabs 1/2" thick. Slice lengthwise in half for…

View Entire Post

Sweet Orange Green Drink

I love veggies morning noon or night. When I am not hungry and just feel like a refreshing drink, I am so excited to have this boost of the most awesome nutrients in such a tasty drink. I asked John if he would like to try my green drink. He said, NO WAY, that he tried making a green drink once and it was disgusting. He blended a ton of kale with a little water and nothing else. Well, no…

View Entire Post

Not Candy Bars

If you'd like a healthy treat to share at gatherings or just to enjoy yourself, these little bars are a nutritious and tasty delight.  Just slice a deglet noor date and add a little crunchy salted almond butter or peanut butter and a whole almond, pecan or walnut, then sprinkle with coconut and stevia sweetened dark chocolate chips. You can even mix in a little chia seed and flax for extra crunch, then chill or freeze. This real-food treat is chewy…

View Entire Post

Quinoa Breakfast Porridge

Since we've been cooking up big batches of quinoa lately, I thought I'd share another recipe for you to enjoy this superfood for breakfast.  This quinoa porridge is inspired by my sister-in-law Chrissy's favorite oatmeal recipe made with cinnamon, vanilla, almond milk, and coconut. I've also topped it with chopped dates and walnuts. You can top it with whatever you'd like--bananas, sliced almonds, chia seeds, blueberries, etc.  Enjoy![wpurp-searchable-recipe]Quinoa Breakfast Porridge - To cook quinoa: Use 1 cup of uncooked quinoa…

View Entire Post

Elizabeth’s Quinoa Special

This sweet and simple dish is made with little ones in mind. If you have kids, they'll probably love it, just like my daughter. She loved it so much that she served it on a silver platter. An easy vegetarian alternative to chicken noodle soup, this dish is made from four ingredients: protein-packed quinoa, flavonoid-rich onion, bouillon, and water. You could also throw in diced carrots and celery, if you have them on hand.[wpurp-searchable-recipe]Elizabeth's Quinoa Special - - water, vegetable or…

View Entire Post

Peanut Stir Fry Sauce

This peanut stir fry sauce can be mild or pack a little kick by adding red chili pepper flakes, which we really love. Throw any fresh chopped veggies in a wok or pan on the stove and add this dressing for a quick and flavorful stir fry. You can even find pre-chopped fresh veggies at many grocery stores.  The veggies we used this night happen to be the Trader Joe's asian blend found in the refrigerated section. Serve over brown…

View Entire Post

Quinoa Crepes

  I experimented to see if I could make a delicious crepe using only quinoa for the flour--it turned out awesome! This protein-packed crepe recipe is made from four simple ingredients: quinoa, milk, eggs and salt.  With a blender such as a Blendtec or Vitamix, you can blend whole grains for 90 seconds, such as quinoa in this case, to make your own fresh flour, then simply blend in the milk, eggs, and salt for a crepe batter. I'm so excited that we now have this…

View Entire Post

Summer Quinoa Salad

The key to this delicious and fun Summer Quinoa Salad is to blend a variety of colors and textures. You can substitute whatever you have on hand--get creative! Toss with our Maple Pecan Dressing, or another of your favorites.[wpurp-searchable-recipe]Summer Quinoa Salad - - Quinoa Summer Salad: cooked quinoa, celery stalks (slice stalk in half or into thirds then dice), orange bell pepper (diced into 1/4 inch pieces), yellow bell pepper (diced into 1/4 inch pieces), medium apple (something more on the…

View Entire Post

Maple Pecan Dressing

This maple pecan dressing is inspired by the one chef Steve Rich serves at the Park City Ski Resort Yurt. This recipe has reduced sugars and added shallot. It makes a very thick, creamy dressing, and can double as a dip.  This recipe makes a big batch--enough to store in the fridge and use over several days. I use this dressing in my Summer Quinoa Salad. I've also mixed this in with tuna instead of mayonnaise. It creates a unique…

View Entire Post

Creamy Sweet Spice Quinoa

This creamy vegetable quinoa dish is a combination of my Sweet Spice Soup recipe and cooked quinoa. I simply combined the leftovers of each and topped with cracked pepper and parmesan cheese for a new dish. Quinoa is remarkably nutrient-rich and easy to prepare.  It boasts of antioxidant and anti-inflammatory phytonutrients, flavanoids, protein, fiber, and is a great source of manganese, copper, phosphorus, magnesium, folate, and zinc. Quinoa can be enjoyed as a grain and even ground into flour, as…

View Entire Post

Sweet Spice Soup

Nutmeg, cardamom, and cinnamon in a blend of tomato, sweet onion, sweet potato and butternut squash make this a sweetly spiced, creamy vegetable soup. My kids all love it, and every ingredient offers nourishment their bodies need.[wpurp-searchable-recipe]Sweet Spice Soup - - extra virgin olive oil, garlic, medium to large yellow onions, medium sweet potato (with skins), medium tomatoes, small butternut squash, milk (to desired consistency--dairy, soy, almond, etc.), nutmeg (start small and add to desired taste), cardamom, cinnamon, salt (to…

View Entire Post

Taco Chili

This recipe is inspired by the delicious soup our friend Liz Warner made for our family last week. It is quick and easy to make and can stand alone as a flavorful and hearty vegetarian main dish. We've paired it with Ezekiel sprouted corn tortillas, toasted and cut into chips for dipping. Enjoy![wpurp-searchable-recipe]Taco Chili - - cooked lentils (simmer in water on stove 40 minutes or until soft; precooked lentils also available at many stores including Trader Joes or Costco),…

View Entire Post

Sweet and Sour Sweet Potatoes with Mung Beans

This warm potato dish has a kick to it with the lemon, balsamic, Chinese five spice, and red chili flakes. The small, soft mung beans--one of the healthiest you'll find--add a fantastic boost of phenol, protein, fiber and other nutrients which help defend against chronic age-related diseases including diabetes, cancer, obesity and cardiovascular disease. Serve this dish with brown rice, if desired. Enjoy![wpurp-searchable-recipe]Sweet and Sour Sweet Potatoes with Mung Beans - - olive oil, onions (sliced), sweet potatoes (diced about 1/2-1…

View Entire Post

Spring Salad with Honey Sesame Vinaigrette

Packed with nutrients and protein, this spring salad is made with spinach and arugula, red quinoa, chickpeas, cranberries, shredded butternut squash, pumpkin seeds, sliced almonds and a bit of crumbled goat cheese.  The dressing is a tangy homemade vinaigrette of white balsamic, tahini, olive oil, honey and kosher salt. Colorful and delightful![wpurp-searchable-recipe]Spring Salad with Honey Sesame Vinaigrette - - Spring Salad (measurements can be adjusted to taste): spinach, arugula, cooked red quinoa, chickpeas, dried cranberries (sweetened with apple juice), raw butternut squash…

View Entire Post

Creamy Tomato Basil Soup

This creamy tomato basil soup is adapted from a delicious recipe that a friend shared with us in her home.  Full of flavorful vegetables with a touch of soy milk and tofu, this soup is nourishing and satisfying. Enjoy![wpurp-searchable-recipe]Tomato Basil Soup - - olive oil, garlic (halved), onions (med-lrg, sliced), carrots (med-lrg, sliced), red peppers (sliced), tomatoes on the vine (med., sliced), vegetable bouillon (I used "Not Chicken" bouillon 1 cube/1cup water equation), fresh basil leaves (or 1 1/2 tsp dried…

View Entire Post

Banana Muffins (Gluten Free, Low Sugar)

Chewy, and moist, these banana mini-muffins are made with organic oats and coconut flour and lightly sweetened by the bananas and a little maple syrup. Enjoy![wpurp-searchable-recipe]Banana Muffins (Gluten Free, Low Sugar) - - milk (dairy, soy, or almond, etc.), ripe bananas, large, egg, maple syrup, vanilla extract, baking powder, baking soda, old-fashioned oats, coconut flour, salt, In a good-quality blender, blend ingredients in order, adding the oats and flour last. Mix with a spoon after adding flour, if needed, due…

View Entire Post

Fettucine Alfredo with Salmon and Broccoli

We were so excited to discover these organic Explore Asian noodles made from edamame and mung beans. These noodles are absolutely packed with protein and fiber, are gluten-free and allow us to enjoy our favorite pasta dishes while promoting good health. This brand also offers black bean spaghetti, soybean spaghetti, adzuki bean spaghetti and edamame spaghetti. We found a local Costco store which carries certain varieties of Explore Asian noodles.  You can also order them online. There may also be other similar brands to…

View Entire Post

Asian-style Cabbage and Tomatoes with Green Onion and Garlic

The flavors of the sautéed tomatoes, garlic and green onions blended with the liquid aminos, rice vinegar yield a tangy, flavorful cabbage sautee. Enjoy![wpurp-searchable-recipe]Asian-style Cabbage and Tomatoes with Green Onion and Garlic - - Sesame oil, garlic (about a head, sliced), green onions (sliced), green cabbage (slice from head down, it will emerge as thin strips), medium tomatoes (quartered), Firm Tofu (cubed about 1"), liquid aminos, rice vinegar (more, if desired), beef or vegetarian bouillon (I used a brand called…

View Entire Post

LuAnn’s No-Added-Sugar Chocolate Chip Cookies

Our friend LuAnn, who owns a bakery, devised this awesome chocolate chip cookie recipe and shared it for one of our health seminars.  Made from oatmeal, bananas, coconut, cinnamon, and vanilla, she calls them "LuAnn's Breakfast Cookies" because they are "so healthy you could eat them for breakfast."  These are also great to share at holiday gatherings. Enjoy! Compliments of LuAnn Lukenbach, www.andtheheartbeatgoeson.wordpress.com LuAnn's Cupcakes & Bakery 656 Division Street, Park City, UT 84098, 801.688.7468  [wpurp-searchable-recipe]LuAnn's No-Added-Sugar Chocolate Chip Cookies - - ripe bananas, oatmeal…

View Entire Post

No-Sugar Cranberry Sauce

I love my cranberries tart and wanted to find a way to add just a little sweetness without adding any sugar. I used just a little stevia and added freshly cut mango, yielding a delightful blend of tart cranberries and sweet mango. Enjoy![wpurp-searchable-recipe]Cranberry Relish with Mango - - fresh organic cranberries, water, packet of stevia, fresh or frozen organic mango (diced about 1/2 inch, or smaller, if desired), Boil water in pan on stove. Add rinsed cranberries and cook until soft, about 10 minutes. Pour into…

View Entire Post

Creamy Butternut Sweet Potato Soup

I'd been craving butternut squash soup since we enjoyed it at our friend's art show last week.  I blended some onion, sweet potato and butternut squash together and like this version even better! It's rich and sweet, easy to make and perfect for the season. Enjoy![wpurp-searchable-recipe]Creamy Butternut Sweet Potato Soup - - olive oil, medium to large onion, medium sweet potato (peeled), butternut squash (cubed 1" (Costco carries this already cut up)), water, bouillon (I used Edward & Sons Not Chick'n Bouillon…

View Entire Post