Recipes

Here are some recipe ideas that you can prepare at home with the foods recommended previously.

Energizing Green Tea Berry Smoothie

Ingredients:

• 1 cup mixed berries (blueberries, strawberries, raspberries).
• 1 apple in chunks
• 1 cup cold green tea
• 1 tablespoon flaxseed
• 1 teaspoon honey or natural sweetener (optional).

Preparation:

Blend all ingredients until smooth. Serve cold and enjoy an antioxidant smoothie.

Kale, Walnut and Orange Salad

Ingredients:

• 2 cups chopped kale
• 1 orange in segments
• ¼ cup chopped walnuts
• ¼ cup halved grapes
• 1 tablespoon flax seeds
• 1 tablespoon olive oil
• Juice of half a lemon
• Salt and pepper to taste

Preparation:

Mix all the ingredients in a bowl, dress with the olive oil, lemon juice, salt and pepper. Enjoy a salad rich in fiber and healthy fats.

Vegetable Bowl with Broccoli & Fish

Ingredients:

• ½ cup cooked lentils
• ½ cup of cooked chickpeas
• 1 salmon or white fish fillet
• ½ cup steamed broccoli
• ½ cup fresh spinach
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Juice of half a lemon
• Salt and pepper to taste

Preparation:

1. Grill the fish with garlic, salt and pepper.
2. In a bowl, mix the legumes, broccoli and spinach.
3. Add the shredded fish and dress with olive oil and lemon juice.

Creamy Ginger Pumpkin Soup with Fermented

Ingredients:

• 1 cup diced pumpkin
• 1 carrot, sliced
• 1 clove garlic, chopped
• ½ teaspoon of grated ginger
• 2 cups vegetable broth
• ½ cup plain yogurt or sauerkraut (fermented)
• 1 tablespoon olive oil
• Salt and pepper to taste

Preparation:

1. Sauté the garlic and ginger with the olive oil.
2. Add the pumpkin, carrot and broth. Cook until the vegetables are tender.
3. Blend everything until you get a homogeneous cream.
4. Serve with natural yogurt to improve digestion.

Hot Chocolate with Coffee & Spices

Ingredients:

• 1 cup of soy or almond milk
• 1 teaspoon unsweetened cocoa powder
• ½ cup black coffee
• ½ teaspoon cinnamon
• 1 teaspoon honey or sweetener to taste.

Preparation:

1. Heat the milk over medium heat.
2. Add the cocoa, coffee and cinnamon, stirring well.
3. Sweeten to taste and enjoy a comforting drink.

Papaya Salsa with Jicama Chips

Ingredients: 

• 2 cups diced papaya
• 2/3 cup chopped plum tomato, seeded
• 1/2 cup chopped English cucumber
• 1/4 cup finely chopped red onion
• 1 serrano or jalapeno pepper, seeded and finely chopped
• 2 Tbsp. fresh lime juice
• 1/4 tsp. ground cumin
• 1/2 tsp. sea salt, or table salt
• Freshly ground black pepper
• 1 medium jicama
• 1/3 cup chopped cilantro

Preparation: 

1. In mixing bowl, combine papaya, tomatoes, cucumber, onion and chile pepper to make the salsa. Toss gently with fork. In small bowl, whisk lime juice and cumin with sea salt and 3-4 grinds pepper until salt dissolves. Pour over salsa and toss to combine. Set aside.
2. Meanwhile, use paring knife to peel brown skin from jicama and cut away fibrous layer beneath it.
3. Stack oval slices, including uneven ones, and halve vertically.
4. Cut slices into 2- to 3-inch pieces. You can store sliced jicama in a bowl of water in the refrigerator for up to 8 hours if not serving immediately. Drain and pat dry before using.
5. Just before serving, mix cilantro into salsa. Spoon salsa into serving bowl in center of serving plate. Arrange sliced jicama around it to use as dippers.

Lentil Walnut Bolognese with Spaghetti

Ingredients: 

• 1 cup brown lentils, dried
• 4 cups water
• 1 Tbsp. extra-virgin olive oil
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 2 stalks celery, finely chopped
• 1 medium carrot, finely shredded
• 1/3 cup walnuts, finely chopped
• 1 28-oz. can crushed or diced tomatoes, with juice
• 3 Tbsp. tomato paste
• 1 Tbsp. soy sauce, reduced sodium
• 1/3 cup red wine*
• 1 Tbsp. Italian seasoning blend
• 1/2 tsp. black pepper
• 1/4 tsp. salt (optional)
• 12 oz. spaghetti, uncooked
• 1/3 cup chopped fresh basil

Preparation:

1. Place Dutch oven or large saucepan on medium heat and add lentils and water to pot. Cover with lid, bring to simmer and cook for 10 minutes.
2. Remove lid and continue to cook lentils for about 2 minutes until almost tender and liquid is absorbed.
3. Add olive oil, onion, garlic, celery, carrot and walnuts. Cook for 5 minutes, stirring frequently.
4. Add tomatoes, tomato paste, soy sauce, red wine, Italian seasoning, black pepper and salt (optional). Stir well and cover. Simmer for 10-15 minutes, stirring occasionally, until thickened and vegetables are tender.
5. Meanwhile, cook spaghetti according to package instructions until al dente (about 7 minutes). Drain spaghetti in colander.
6. Divide spaghetti among 6 serving plates or pasta bowls (about 1 ¼ cups each). Top with 1 cup Bolognese sauce. Sprinkle with 1 tablespoon chopped basil.

*Water or vegetable broth may be substituted for the red wine. 

Shrimp Salad with Sun-Dried Tomato Vinaigrette

Ingredients: 

Salad

• 1/2 cup frozen corn (no-salt added)
• 1/2 cup cherry tomatoes, sliced in half
• 1 Tbsp. extra-virgin olive oil, divided
• 8 oz. shrimp, thawed, tails trimmed
• 1 head romaine lettuce
• 1/2 medium avocado, pit removed

Vinaigrette

• 2 Tbsp. red wine vinegar
• 1 1/2 tsp. prepared mustard
• 1 Tbsp. chopped sun-dried tomato
• 1 clove garlic, roughly chopped
• 1/4 cup extra-virgin olive oil
• salt and freshly ground black pepper, to taste

Preparation: 

Salad

1. Preheat oven to 450 degrees F.
2. On sheet pan place corn and tomatoes and toss with 2 teaspoons oil until evenly coated. Season with salt and pepper. Roast about 10-15 minutes or until tomatoes begin to tighten up.
3. In a sauté pan, add 1 teaspoon oil and heat to medium-high.
4. Add shrimp to pan and season with salt and pepper, to taste.
5. Once shrimp has tightened up and turned pink (approximately 4 minutes) remove from heat.
6. Chop lettuce to desired leaf size.
7. Slice avocado in half and remove pit. Cut slices while still in the skin and scoop out with a spoon.
8. Arrange lettuce on plate or bowl and top with roasted tomato and corn, avocado and shrimp.

Vinaigrette

1. In a small bowl, whisk together vinegar, mustard, sun-dried tomato and garlic. When well mixed, slowly add the oil in a small stream; the dressing should bind together and look uniform throughout with no separating of oil and vinegar.
2. Season with salt and pepper, to taste.

*May use fresh shrimp, deveined and tails trimmed.

Oatmeal with Fresh Fruit

Ingredients: 

• 1/2 cup old fashioned rolled oats
• 1 1/4 cups almond milk, divided*
• 1 tsp. ground flaxseed, or to taste
• 1/8 tsp. cinnamon
• 1/2 cup chopped pineapple
• 1/4 cup sliced strawberries
• 2 Tbsp. chopped walnuts, optional
• 1 tsp. honey, optional

Preparation: 

1. In small pan, cook oatmeal with 1 cup milk according to package directions.
2. Place oatmeal in serving bowl. Pour ¼ cup milk over oatmeal (heat milk if preferred). Sprinkle on flaxseed and cinnamon.
3. Top with pineapple, strawberries, walnuts and honey, if desired.

*Other plant-based milk alternative or reduced fat dairy milk be used

Get Nutty Whole Grain Banana Bread

Ingredients: 

• 3 ripe medium bananas, peeled, mashed
• 1/2 cup milk or soy milk, plain, unsweetened
• 1/4 cup vegetable oil
• 2 Tbsp. chia seeds
• 1 tsp. vanilla
• 1/4 cup brown sugar
• 1 1/4 cups whole-wheat flour
• 1 tsp. baking soda
• 1/2 tsp. baking powder
• 1/2 tsp. cinnamon
• Pinch salt (optional)
• 2 Tbsp. sunflower seeds
• 2 Tbsp. coconut, unsweetened, shredded
• 2 Tbsp. sliced almonds
• 3 Tbsp, pistachio nuts
• 3 Tbsp. chopped walnuts
• Nonstick cooking spray

Preparation: 

1. Preheat oven to 350 degrees F.
2. In mixing bowl, whip together bananas, soy milk, vegetable oil, chia seeds, vanilla and sugar for two minutes. For best results, use an electric mixer.
3. Stir in remaining ingredients, mixing only until well combined.
4. Spray loaf pan with nonstick cooking spray.
5. Pour batter into loaf pan and bake for about 65 minutes, until fork inserted in center comes out clean.
6. Remove, cool slightly before slicing.

*You may substitute other nuts and seeds for those listed, such as sesame, hazelnuts, pecans, flaxseed, and pumpkin seeds.