As a midwife I spend a great deal of my workday providing pregnant women with nutritional counsel. I also spend a great deal of my work day listening to the frustration these moms have over choosing healthy meals that meet their needs and are satisfying for the family. I love to cook so I often give ideas and recipes to hopefully ease this frustration.

My clients and colleagues have long encouraged me to get these ideas in one place so that they can be shared and enjoyed by more than my small circle. I hope to provide tasty, pregnancy and family friendly foods along side nutritional facts and time saving ideas. ENJOY!

Sincerely and lovingly,

Michelle Hernandez, CPM

Would you like to share your own recipe? Send it to us!

Breakfast

Veggie Frittata

Serves 3 (recipe is easily doubled if you have a sauté pan deep enough)

6 eggs 3 TBS Heavy cream 1 c fresh (1/2 c frozen) spinach 1/2 c zucchini sliced 1/2 c yellow squash sliced 1 small yellow onion thinly sliced 1/4 c sun dried tomato (from a jar) 1/2 tsp salt 1 tsp thyme 1/2 tsp black pepper 1/2 TBS butter 1/2 TBS olive oil 1/2 c melting cheese (Gruyere, Fontina, Monterrey jack)

Preheat oven to 350.

In a large oven safe skillet saute the veggies (except for the spinach) in the oil and butter until caramelized. Whisk the eggs in a large bowl and add the cream, the cheese, spinach, and the seasonings. Pour into skillet. With a rubber spatula move eggs  from the outer edge of the skillet to the middle. Tip the skillet a bit to allow the uncooked eggs to find the heat. When eggs are approximately 1/2 cooked remove from stove top and place in the oven. Bake for approx. 10-15 min or until eggs a puffed up and barely golden on the top.

Great served with avocado sliced and grapefruit salad

 

Grapefruit Salad

Serves 3

Dressing

juice of 1/2 ruby red grapefruit (reserve the last 1/2 for wedges in the salad) 1/2 TBS champagne vinegar 1/2 TBS minced shallot 2 tsp Dijon mustard pinch of salt 1 drop agave nectar 1/4 c olive oil

Whisk or blend in blender all ingredients and set aside.

Salad

2 c romaine lettuce 2 c red leaf lettuce 1 c chopped cucumber 1/4 c shaved Parmesan 1/2 grapefruit wedges with membrane removed

Toss with dressing according to taste

 

Muesli

Serves 2

1/2 gala apple, unpeeled, quartered, core removed 1 cup rolled oats 1/2 cup almond milk 1/2 cup Greek yogurt Large pinch ground cinnamon 1/4 cup flaked almonds 1/4 cup walnuts 2 tbs pepitas (pumpkin seeds) Blueberries, to serve

Coarsely grate the apple. Mix the grated apple, rolled oats, almond milk, yogurt and cinnamon in a bowl until well combined. Cover and place in the fridge for 1 hour or overnight. Combine the flaked almonds, walnuts and pepitas in a small bowl. Stir half the nut mixture through the muesli with 1/2 cup of yogurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yogurt only as desired.) Top with the remaining nut mixture and blueberries to serve.

Note: You can make your own healthy almond milk by placing 2 TBS or more of raw almond butter (or more) in the blender with 1/2 c water and blend to smooth. much nicer than the sweetened version in the grocery store.

Back to top

Lunch

Apricot Ginger Salmon Salad

Serves 4

8oz salmon fillet salt and pepper to taste
1/2 lemon juiced
Preheat grill to medium heat and lightly oil the rack. season salmon fillets generously and place on the grill. 6-8 min per side. Sprinkle with lemon juice after the first turn.
(stove top instructions: Heat skillet over medium-low heat. Wrap salmon in foil package after seasoning with salt pepper and adding the lemon juice.  Place the package in the skillet and cover for 10-12 min or until flaky). Serve over green salad and dress with the ginger dressing below. The more veggies you add to your salad the better!
Dressing:
1/4 c rice wine or champagne vinegar
1 TBS brown sugar
1/2 TBS chili paste
1 TBS finely grated ginger or 1/2 TBS powdered ginger
2 cloves garlic grated fine
1 tsp braggs amino acid
pinch of black pepper
1TBS apricot jam (no sugar added)
1/3 – 1/2 c olive oil
Mix all ingredients together outside of the olive oil. Let sit for at least 10-15 min. Whisk in olive oil

 

Grapefruit Salad

Serves 3

Dressing

juice of 1/2 ruby red grapefruit (reserve the last 1/2 for wedges in the salad) 1/2 TBS champagne vinegar 1/2 TBS minced shallot 2 tsp Dijon mustard pinch of salt 1 drop agave nectar 1/4 c olive oil

Whisk or blend in blender all ingredients and set aside.

Salad

2 c romaine lettuce 2 c red leaf lettuce 1 c chopped cucumber 1/4 c shaved Parmesan 1/2 grapefruit wedges with membrane removed

Toss with dressing according to taste

 

Southwest Salad

Serves 3

Dressing

1 TBS lime juice 1 TBS unsweetened apple juice 1 TBS Greek yogurt 1 tsp olive oil 1 tsp agave nectar 1/2 tsp garlic powder 1/2 tsp cumin 1/2 tsp chili powder (Ancho is mild and sweet)

blend in food processor and set aside

Salad

1 c torn spinach 1 c torn romaine 1 c chopped tomato (seeded) 1/2 c julienne sliced jicama 1/4 c thinly sliced zucchini 2 TBS Monterrey jack cheese shredded 3 oz grilled chicken breast (or whatever chicken or steak left over from the night before)

Mix tomato, jicama and zucchini in a separate bowl. Place greens on the plate, top generously with the tomato mixture. Add Chicken. Sprinkle with cheese. Drizzle to your hearts content with dressing

The salad is great alone with the chicken as a side dish.

Vegetarian variation:

Marinate firm tofu in dressing for 1 hour. Brown in non stick skillet until golden. Add to salad and toss with remaining dressing.

 

Grilled Chicken Salad

Serves 4

2 chicken breasts grilled then cubed 1/4 c poblano chili seeded and chopped 1/4 c red onion 1/3 c celery 1/3 c chopped red, yellow or orange bell pepper 3 Boiled egg whites boiled then chopped 1/4 c mayo 1/4 c Greek yogurt 1/8 tsp garlic powder, salt and cayenne ( all are to taste so satisfy your taste buds!) may substitute dried chipotle chili for cayenne for a yummy variation : )

Mix first 5 ingredients in a bowl. In a separate dish season the mayo and yogurt then toss well with chicken and veggie mixture. Chill and serve on whole wheat bun and romaine lettuce, open  faced

note: The perfect boiled egg: Use a pan big enough to cover eggs with cool water. bring water to a boil slowly over medium heat. Allow to boil about 30 sec the cover and remove from heat. Eggs should be perfect with no green sulfuric ring in about 12 min. Just don’t lift the lid to peak. Older eggs will peel easier so you might choose the oldest ones in the fridge.

 

I’m not chickin’ salad

Serves 4-6

1 block tempe cubed and steamed ½ c mayo or desired amount 1 TBS Dijon mustard 2 stalks celery chopped 3 TBS red onion chopped (optional) 2 TBS dill relish

Combine all ingredients (amounts are all basically to taste so add or subtract according to your families needs)

Chill for 1 hour

Serve over crunchy greens or as an open face sandwich on whole wheat bun.

 

Garden Gazpacho

Serves 2-4

1 ¼ c seeded and diced tomato 1 c vegetable juice cocktail ¼ c chopped cucumber ¼ c chopped celery ¼ c sliced green onion 1 TBS lemon juice 1 TBS Italian dressing (I like Paul Newman’s) 1/8 tsp each Salt, garlic powder, black pepper, hot sauce (to taste) 1 drop agave nectar Greek yogurt to dollop on top before serving

Combine all and chill 6 hours

 

Jicama Slaw

Serves 4+

½ c lime juice 2 tsp lime zest ½ TBS rice vinegar 2 TBS Ancho chili powder 1 ½ TBS agave nectar ½ c vegetable oil (olive, grape seed, or one of your choice) 1 med jicama peeled and grated ½ med coleslaw shredded 3 carrots grated 1 Avocado chopped

Combine all in med bowl and serve.

Variation: (if you want a creamy slaw replace ½ oil with Greek yogurt)

 

Tomato basil Soup

Serves 6-8

10-15 Campari tomatoes 2 TBS olive oil 1 med onion chopped 6 garlic cloves chopped 1/2 box chicken broth (I like Imagine brand) Water to cover 1 TBS basil salt and pepper to taste Greek yogurt

Sauté onion and garlic until soft. Add tomatoes and broth. Add water to cover tomatoes about 1 inch over. Add seasonings and cook at a soft boil until tomatoes are soft and the skins are loose. Turn off the stove. Remove tomatoes and cool slightly. Remove the skins and return to the pan. Use the blender or a hand blender to puree the soup. Return to the pan and simmer to reduce for 20-30 min. Stir in Greek yogurt before serving.

 

Indonesian Vegetable Salad

Serves 2

2 c green beans 2 carrots thinly sliced 2 c cauliflower florets 2 c mixed greens 1 c bean sprouts 1 med cucumber sliced 1 hard boiled egg chopped 1 c peanut sauce (recipe to follow) 3-4 TBS water 1 TBS chopped peanuts

Bring large pot of lightly salted water to a boil. Add the green beans and cook for 2 minutes. Remove and rinse under cold water. Repeat the process with the carrots and cauliflower. Divide the greens and blanched vegetables between two plates and top with the sprouts and chopped egg. Add water to the peanut sauce to a pourable consistency. Pour the sauce over the vegetables.

Peanut sauce 1 c chunky natural peanut butter 3/4 c low sodium chicken broth 1/3 c reduced fat coconut milk 1 TBS agave nectar 3TBS freshly squeezed lime juice 1 TBS fresh grated ginger 1/8 tsp red pepper flakes

Combine all ingredients in a sauce pan and warm over med heat until smooth.

 

Lentil Salad with Goat Cheese

Serves 3-4 1 c 1 c french or brown lentils 3 c vegetable broth 2 bay leaves 2 whole cloves garlic peeled 1/4 walnut oil 2 TBS red wine vinegar 1/4 tsp salt 1/4 tsp black pepper 1 carrot shredded 4 oz hard goat cheese 4 c mixed greens ground coriander

Combine the lentils,broth, bay leaves and garlic in a medium pot and bring to a boil over med-high heat. Reduce heat to a simmer. Cover and simmer for 25 min or until lentils are tender. Drain excess broth and remove garlic and bay leaves. Discard bay leaves. Spread lentils on a tray to cool.

Combine the oil, vinegar, salt, pepper and reserved garlic in a salad bowl. Whisk together smashing the garlic in the bowl until smooth. Add the lentils and carrot and toss with the dressing. Cut the cheese into 4 equal parts. Lay flat. lightly dust with coriander. Heat in the microwave for 15-30 seconds or just until cheese is soft.

Place 1 cup greens on each plate and spoon the lentils over the greens. Add 1 piece of cheese to each plate.

Back to top

Dinner

Curry Beef

Serves 4

1 lb beef tenderloin, cubed 1 medium onion 1 medium red bell pepper 2 cup cauliflower, rough chopped 2 tablespoon olive oil 1/3 cup coconut milk (full fat from can) 1/3 cup greek yogurt 1/3 cup fresh basil leaves 1 tablespoon curry powder red pepper flakes to taste salt and black pepper to taste

Heat a skillet to medium heat. Brown the cubes of  steak in olive oil and salt and pepper. Remove from pan and set aside.
Add vegetables to the pan and turn heat down to low. Place a lid on the skillet and stir every 2-3 min, until vegetables are softened but still crisp.
Add Curry powder and red pepper flakes stir for 2 min. Remove from heat and stir in coconut mik. Add Yogurt and basil.
Serve over buckwheat noodles or brown rice.
Variation: (can be made with chicken, pork, or tofu)

Vegetable and Chickpea curry

Serves 4-6

1 tablespoon olive oil 1 1/2 cups chopped onion 1 cup (1/4-inch-thick) slices carrot 1 tablespoon curry powder 1 teaspoon brown sugar 1 teaspoon grated peeled fresh ginger 2 garlic cloves, minced 1 serrano chile, seeded and minced (for milder heat use pablano pepper or anehiem pepper) 3 cups cooked chickpeas (garbanzo beans) 1 cup canallini  or other white bean 1 1/2 cups cubed peeled purple or sweet potato 1 cup diced green bell pepper 1 cup (1-inch) cut green beans 1/2 teaspoon salt 1/4 teaspoon black pepper 1/8 teaspoon ground red pepper 1 (14.5-ounce) can diced tomatoes, undrained 1 (14-ounce) box or homemade vegetable broth 3 cups fresh baby spinach 1 cup light coconut milk 6 lemon wedges Serve over quinoa

Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on HIGH 6 hours or until vegetables are tender. Add spinach and coconut milk; stir until spinach wilts. Serve with lemon wedges over quinoa (recipe to follow)

Rinse the Quinoa in a tight mesh strainer (if you don’t rinse it first the Quinoa will be bitter) and prepare according to package instructions.

 

Chicken Korma

Serves 4-6

2 pounds skinless, boneless chicken thighs, cut into bite-sized pieces 2 cups coarsely chopped onion (1 onion) 2 tablespoons minced peeled fresh ginger 2 teaspoons curry powder 1 teaspoon ground coriander 1/2 teaspoon ground cumin 1/2 teaspoon crushed red pepper 4 garlic cloves, minced 2 cups (1/2-inch) cubed peeled sweet potato, butternut or acorn squash 1 teaspoon salt 1 (14.5-ounce) can petite diced tomatoes, undrained 2 bay leaves 1 (3-inch) cinnamon stick 1/2 cup plain 2% Greek yogurt 4 cups hot cooked long-grain brown rice (prepare rice according to instructions with 1/2 liquid water and 1/2 coconut milk) 1/4 cup chopped fresh cilantro (optional)

Heat a large nonstick skillet over medium-high heat. Add chicken; sauté 8 minutes or until lightly browned. Remove chicken from pan; place in a 5-quart electric slow cooker. Add onion to pan; sauté 3 minutes. Add ginger and next 5 ingredients (through garlic); sauté 2 minutes. Pour mixture over chicken in slow cooker. Stir in potato and next 4 ingredients (through cinnamon stick).

Cover and cook on LOW for 6 hours. Discard bay leaves and cinnamon stick. Turn slow cooker off; let stand 15 minutes. Stir in yogurt. Serve chicken mixture over rice. Sprinkle with cilantro.

 

Carribean Black Bean Soup

Serves 4-6

1 tablespoon olive oil 2 cups chopped red onion (1 onion) 1 cup diced green bell pepper 1 cup diced red bell pepper 3 tablespoons finely chopped jalapeño pepper (2 peppers) pablano pepper is an alternative if you want less heat 1 whole garlic head, peeled and minced 1/4 cup no-salt-added tomato paste 4 cups organic vegetable broth, divided 1 teaspoon dried thyme 1 teaspoon ground cumin 1/2 teaspoon ground ginger 1/2 teaspoon ground allspice 1/4 teaspoon ground red pepper 1/8 teaspoon salt 2 (15-ounce) cans no-salt-added black beans, rinsed and drained 1/2 cup coconut milk 1/2 cup chopped fresh cilantro 2 limes, quartered

Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 3 ingredients (through jalapeño); sauté 4 minutes. Add garlic; sauté 1 minute. Stir in tomato paste and 1 cup broth. Transfer vegetable mixture to a 5-quart electric slow cooker.

Stir in remaining 3 cups broth, thyme, and next 6 ingredients (through black beans). Cover and cook on LOW for 8 hours.

Stir in coconut milk. Ladle soup into bowls; top with cilantro. Serve with lime wedges.

 

Brined Chicken

Serves 4-6

1 whole chicken

Brine

1 gallon water 3/4 c kosher salt 1/2 c sugar 1/4 c molasses 1 TBS each garlic powder, onion powder, powdered sage, cayenne, black pepper 2 TBS butter

Mix all ingredients for the brine and soak chicken in mixture  8-16 hours

Preheat oven 475.

Remove chicken from brine, rinse and dry. Melt butter in a cast iron or oven safe skillet. Make sure it is large enough to hold the chicken but not touch the sides. Coat the chicken in the butter. Place the skillet in the oven with chicken on it’s side. Turn 1/4 every 15 min ending with breast side up. Turn oven down to 400. Finish cook time will be 30- 45 min depending on the size of the chicken. Juices should run clear. Rest for 10 minutes. Then prop the chicken with a wooden spoon to drain the fat from inside the bird.

This chicken will pull apart easily, you may not even need a knife to separate it.

Serve with a green salad and sautéed green beans

 

Grilled Rosemary Chicken

Serves 4

4 skinless bone in chicken breasts

Marinade:

1/3 cup water 1/4 c olive oil 2-4 cloves garlic ( to taste) 2 TBS fresh or 1 TBS dry rosemary Salt and pepper to taste 1/4 c lemon juice zest of 1 lemon

In a sauce pan bring water to a boil and add rosemary. Remove from heat and steep covered for 5 min. Transfer to a blender. Add oil, garlic, salt and pepper, lemon juice and zest. Puree until smooth. Let cool.

Combine marinade and chicken in a large bowl or bag. Coat well. Let stand 30 min room temperature or up to several hours in the refrigerator. If refrigerated bring meat to room temp before grilling. Place on grill, basting with marinade of you like. Turn frequently to avoid burning, until juices run clear.

 

Minted Meatball Soup

Serves 4

Meatballs

1 lb ground beef or buffalo 1/2 c rice 2 eggs 1 tsp salt 1/2 tsp pepper 3 TBS chopped fresh mint

Soup

2 TBS olive oil 1 large carrot chopped 2 med stalks celery chopped 1/2 med onion chopped 2 cloves garlic chopped 1 med tomato 1/2 tsp salt equal parts chicken stock and enough water to cover vegetables and allow for the meatballs to boil but not overflow

Mix the ingredients for the meatballs and form the balls slightly larger than a golf ball and set aside. Add olive oil to a large stockpot over med heat. Add carrot, celery, onion, and garlic. Saute until onions are translucent. Add tomato and stir for 2 min. Add water, stock and additional salt.

Bring to a boil. Drop meatballs in one at a time careful not to splash.

Simmer at a low boil for 30-45 min

 

Beef or Buffalo Brisket

Preheat oven to 275.

Line baking dish with foil. Use enough to fold over and seal the brisket after you have seasoned it.

Pour 1/2 to a full bottle of Italian dressing over the brisket (depending on the size) Cover with thinly sliced onions and top with one bay leaf. Seal the brisket in the foil and place in the oven.

Bake for 8-12 hours.

Serve with barbecue sauce

 

Goat Cheese Burgers

Serves 4

1 lb ground beef or buffalo 1/2 c chopped onion 2 cloves minced garlic (2 tsp) 1/4 tsp salt 1/4 tsp black pepper 1 chipotle chili chopped (optional) 4 TBS goat cheese

Mix ingredients and divide into 8 equal parts. Form into patties and place 1 TBS goat cheese in the center of 4 of the patties. Top with the other 4 patties and seal around the edges (a hamburger press is handy if you have one). Grill outside or on the stove.

Serve with all the fixin’s.

 

Tomato Ricotta Tart

Serves 4

Preheat oven to 450.

In a 9 inch spring form pan toss 2 cups bread crumbs 1/8 tsp salt, black pepper, cayenne, garlic powder with ¼ c olive oil. Press evenly into bottom and set aside.

In a bowl mix 1 c ricotta cheese, ½ c grated Parmesan or Asiago cheese, 2 large eggs, 1/8 tsp salt, black pepper, garlic powder, and dried basil. Spread evenly over bread crumb mixture.

Slice 1 ½ lb tomatoes and arrange evenly on top. Brush with olive oil

Bake 35-40 min or until tomato is dry

Serve with green salad

 

Grilled Vegetable Salad

Serves 4-6

1 Red and Yellow Bell Pepper, cut in thirds and seeded 1 Zucchini Squash, sliced thick 1 Yellow Squash, sliced thick 4 Campari or Plum Tomatoes, halved 1 Red Onion, cut in thirds (leave on the root end to prevent them falling apart) 1 Small Eggplant, sliced thick 4 oz Provolone Cheese, cubed Olive Oil Salt Garlic Powder

Dressing

2 TBS Champagne Vinegar (or any light vinegar) 1 tsp Dijon mustard 3 TBS Olive oil 1 tsp Shallot or Onion, minced 1 tsp garlic minced 5 drops Raw Agave Nectar 1/4 tsp Thyme (fresh or dried) Pinch Salt Pinch Black Pepper

Brush vegetables with olive oil, season with salt and garlic powder. Heat grill to med heat (outdoor or stove top grill). Grill until just softened. Leave a little crunch. Season the vinegar and whisk with olive oil. Pour over warm vegetables and toss. Add cheese and serve!

 

Southwest Pumpkin Soup

Serves 6-8

1 Medium Onion, chopped 5 Garlic Cloves, chopped 1 Large Can Pumpkin Puree 1 32 oz box chicken broth (I like Imagine) 32 oz water 1 chipotle chili chopped (optional or to taste) 1 TBS cinnamon 1 1/2 tsp ginger 1 tsp allspice 2 TBS Honey or Agave Nectar 1 TBS butter or grape seed oil 8-16 oz Greek yogurt (to taste)

Sauté onion and garlic until soft. Add chicken broth and water. Simmer until onion is translucent. Add pumpkin and spices.

On medium heat, reduce by 1/3. Season with salt and pepper to taste. Add the soup slowly in batches to a blender and puree until smooth. Remove from heat and whisk in Greek yogurt. Serve hot.

 

Easy Tomato Sauce

Serves 4-6

2 TBS olive oil 1 med onion chopped 6 cloves garlic chopped 1 c yellow or orange bell pepper chopped 1 small zucchini chopped 1 c eggplant chopped 1 small carrot grated 1 oz wedge Parmesan cheese 1 large can crushed tomato (I prefer Muir Glen fire roasted) 1 can diced tomato 1 TBS basil Salt and pepper to taste

Saute the fresh veggies in olive oil until soft. Season with salt and pepper. Add tomato sauce and diced tomato. Add Parmesan wedge to the pan along with basil. Simmer covered 20 min. remove lid and cook another 10-15 min to reduce.

 

Chicken Parmesan

Serves 4

4 chicken breast salt and pepper 2 c Easy Tomato Sauce (see above) 1 c mozzarella cheese shredded 1/2 c grated Parmesan cheese

Preheat oven to 375.

Season chicken. Grill outdoors or in a grill pan on the stove. Place in a baking dish. Cover with sauce. Sprinkle with cheese.

Cover with foil and bake covered 20 min. Remove foil and bake until cheese is brown and bubbly.

Serve beside spaghetti squash and steamed broccoli.

 

Chicken Enchilada Verde

Serves 4

4 sprouted corn tortilla 1 cup Monterrey jack cheese 1/2 cup Greek yogurt 2 chicken breasts bone in 1 large onion 1 head garlic salt and pepper to taste

Fill a stock pot with water add the onion whole as well as the whole head of garlic (no need to peel it). Add the chicken and salt and pepper to taste. Bring to a steady boil and poach for 30-45 min. Remove the onion the garlic and the chicken and cool. (Save the stock for a soup later)

Verde Salsa

5 tomatillos 1/2 cup chopped onion 1 serrano chili ( or 2 tbs poblano chili if heat is an issue) 2 cloves garlic salt an pepper to taste

Peel the husk off the tomatillo and wash with warm water. Boil them and the chili in water until soft (if using the poblano for milder salsa don’t chop ahead of time). Place the tomatillo and chili in the blender along with raw chopped onion, garlic, salt and pepper and puree.

Preheat the oven to 375.

To assemble the enchilada:

Shred the chicken. slice the cooked onion. Place two tortilla in the bottom of a 9×9 baking dish (or whatever you have). Spread the chicken and onion over the top. Cover with the last two tortilla. Pour the salsa over the top (saving some for serving). cover with foil and bake 20-30 min. Serve with Monterrey jack cheese, Greek yogurt for toppings.

Back to top

Vegetarian

Veggie Frittata

Serves 3 (recipe is easily doubled if you have a sauté pan deep enough)

6 eggs 3 TBS Heavy cream 1/2 c zucchini sliced 1/2 c yellow squash sliced 1 small yellow onion thinly sliced 1/4 c sun dried tomato (from a jar) 1/2 tsp salt 1 tsp thyme 1/2 tsp black pepper 1/2 TBS butter 1/2 TBS olive oil 1/2 c melting cheese (Gruyere, Fontina, Monterrey jack)

Preheat oven to 350.

In a large oven safe skillet saute the veggies in the oil and butter until caramelized. Whisk the eggs in a large bowl and add the cream, the cheese and the seasonings. Pour into skillet. With a rubber spatula move eggs  from the outer edge of the skillet to the middle. Tip the skillet a bit to allow the uncooked eggs to find the heat. When eggs are approximately 1/2 cooked remove from stove top and place in the oven. Bake for approx. 10-15 min or until eggs a puffed up and barely golden on the top.

Great served with avocado sliced and grapefruit salad

 

Grapefruit Salad

Serves 3-4

Dressing

juice of 1/2 ruby red grapefruit (reserve the last 1/2 for wedges in the salad) 1/2 TBS champagne vinegar 1/2 TBS minced shallot 2 tsp Dijon mustard pinch of salt 1 drop agave nectar 1/4 c olive oil

Whisk or blend in blender all ingredients and set aside.

Salad

2 c romaine lettuce 2 c red leaf lettuce 1 c chopped cucumber 1/4 c shaved Parmesan 1/2 grapefruit wedges with membrane removed

Toss with dressing according to taste.

 

Spinach and Sesame Tofu Salad

Serves 4

1 lb spinach leaves ¼ c grated or julienne carrot ½ c yellow bell pepper (or to taste) ½ carton firm tofu pressed and dried 15 minutes

Marinade

3 TBS grape seed oil 1/8 tsp ginger powder 1/8 tsp garlic powder 1/8 tsp salt ½ TBS Bragg’s Amino Acid (soy sauce sub to avoid MSG)

Dressing

1 tsp dry mustard 1 TBS Water 3 tsp sesame oil 1  TBS Bragg’s Amino Acid 4 tsp rice wine vinegar 1 TBS sherry vinegar 1/8 tsp salt (or to taste) 1 tsp minced ginger ½ tsp minced garlic ½ tsp Agave nectar

Marinate tofu for at least 15 to 30 min longer if desired.

Combine dressing ingredients and set aside.

Heat a nonstick skillet, coat lightly with grape seed oil. Cook over medium heat until golden brown 2-4 minutes.

Assemble salad, add tofu and toss with dressing.

 

Garden Gazpacho

Serves 2-4

1 ¼ c seeded and diced tomato 1 c vegetable juice cocktail ¼ c chopped cucumber ¼ c chopped celery ¼ c sliced green onion 1 TBS lemon juice 1 TBS Italian dressing (We like Paul Newman’s) 1/8 tsp each Salt, garlic powder, black pepper, hot sauce (to taste) 1 drop agave nectar Greek yogurt to dollop on top before serving

Combine all and chill 6 hours, then serve.

 

Grilled Vegetable Salad

Serves 4-6

1 Red and Yellow Bell Pepper, cut in thirds and seeded 1 Zucchini Squash, sliced thick 1 Yellow Squash, sliced thick 4 Campari or Plum Tomatoes, halved 1 Red Onion, cut in thirds (leave on the root end to prevent them falling apart) 1 Small Eggplant, sliced thick 4 oz Provolone Cheese, cubed Olive Oil Salt Garlic Powder

Dressing

2 TBS champagne vinegar (or any light vinegar) 1 tsp Dijon mustard 3 TBS Olive oil 1 tsp shallot or onion minced 1 tsp garlic minced 5 drops raw agave nectar 1/4 tsp thyme (fresh or dried) pinch salt pinch black pepper

Brush vegetables with olive oil, season with salt and garlic powder. Heat grill to medium heat (outdoor or stove top grill). Grill until just softened. Leave a little crunch. Season the vinegar and whisk with olive oil. Pour over warm vegetables and toss. Add cheese and serve!

 

Southwest Pumpkin Soup

Serves 6-8

1 med onion chopped 5 garlic cloves chopped 1 large can pumpkin puree 1 32 oz box vegetable broth (I like Imagine) 32 oz water 1 chipotle chili chopped (optional or to taste) 1 TBS cinnamon 1 1/2 tsp ginger 1 tsp allspice 2 TBS honey or agave nectar 1 TBS butter or grape seed oil 8-16 oz Greek yogurt (to taste)

Saute onion and garlic until soft. Add vegetable broth and water. Simmer until onion is translucent. Add pumpkin and spices.

On medium heat, reduce by 1/3. Season with salt and pepper to taste. Add the soup slowly in batches to a blender and puree until smooth. Remove from heat and whisk in Greek yogurt. Serve hot.

 

Easy Tomato Sauce

Serves 4-6

2 TBS olive oil 1 med onion chopped 6 cloves garlic chopped 1 c yellow or orange bell pepper chopped 1 small zucchini chopped 1 c eggplant chopped 1 small carrot grated 1 oz wedge Parmesan cheese 1 large can crushed tomato (I prefer Muir Glen fire roasted) 1 can diced tomato 1 TBS basil Salt and pepper to taste

Saute the fresh veggies in olive oil until soft. Season with salt and pepper. Add tomato sauce and diced tomato. Add Parmesan wedge to the pan along with basil. Simmer covered 20 min. Remove lid and cook another 10-15 min to reduce.

 

Tomato basil soup

Serves 6-8

10-15 Campari tomatoes 2 TBS olive oil 1 med onion chopped 6 garlic cloves chopped 1/2 box chicken broth (I like Imagine brand) Water to cover 1 TBS basil salt and pepper to taste Greek yogurt

Saute onion and garlic until soft. Add tomatoes and broth. Add water to cover tomatoes about 1 inch over. Add seasonings and cook at a soft boil until tomatoes are soft and the skins are loose. Turn off the stove. Remove tomatoes and cool slightly. Remove the skins and return to the pan. Use the blender or a hand blender to puree the soup. Return to the pan and simmer to reduce for 20-30 min. Stir in Greek yogurt before serving.

 

Indonesian Vegetable Salad

Serves 2

2 c green beans 2 carrots thinly sliced 2 c cauliflower florets 2 c mixed greens 1 c bean sprouts 1 med cucumber sliced 1 hard boiled egg chopped 1 c peanut sauce (recipe to follow) 3-4 TBS water 1 TBS chopped peanuts

Bring large pot of lightly salted water to a boil. Add the green beans and cook for 2 minutes. Remove and rinse under cold water. Repeat the process with the carrots and cauliflower. Divide the greens and blanched vegetables between two plates and top with the sprouts and chopped egg. Add water to the peanut sauce to a pourable consistency. Pour the sauce over the vegetables.

Peanut sauce 1 c chunky natural peanut butter 3/4 c low sodium chicken broth 1/3 c reduced fat coconut milk 1 TBS agave nectar 3TBS freshly squeezed lime juice 1 TBS fresh grated ginger 1/8 tsp red pepper flakes

Combine all ingredients in a sauce pan and warm over med heat until smooth.

 

Lentil Salad with Goat Cheese

Serves 3-4 1 c 1 c french or brown lentils 3 c vegetable broth 2 bay leaves 2 whole cloves garlic peeled 1/4 walnut oil 2 TBS red wine vinegar 1/4 tsp salt 1/4 tsp black pepper 1 carrot shredded 4 oz hard goat cheese 4 c mixed greens ground coriander

Combine the lentils,broth, bay leaves and garlic in a medium pot and bring to a boil over med-high heat. Reduce heat to a simmer. Cover and simmer for 25 min or until lentils are tender. Drain excess broth and remove garlic and bay leaves. Discard bay leaves. Spread lentils on a tray to cool.

Combine the oil, vinegar, salt, pepper and reserved garlic in a salad bowl. Whisk together smashing the garlic in the bowl until smooth. Add the lentils and carrot and toss with the dressing. Cut the cheese into 4 equal parts. Lay flat. lightly dust with coriander. Heat in the microwave for 15-30 seconds or just until cheese is soft.

Place 1 cup greens on each plate and spoon the lentils over the greens. Add 1 piece of cheese to each plate.

Back to top

Crockpot Meals

Breakfast

Crockpot oats

-2 cups steel cut oatmeal -1 can full fat coconut milk -8 cups water -1 teaspoon vanilla -2 tablespoons organic coconut sugar (optional)

Place all ingredients in a crock pot. Turn to low and let sit over night for about 8 hours or until creamy. Serving ideas: cinnamon, nut butter, coconut flakes, pumpkin seeds, fresh fruit, chia seeds, etc.

Breakfast Quinoa

1 cup quinoa 3 cups milk (almond milk, coconut milk would be fine too) 4 medjool dates chopped 1/4 cup pepitas 1 apple peeled and diced 2 tsp cinnamon 1/4 tsp nutmeg 1 tsp vanilla extract 1/4 tsp salt

Rinse the quinoa well with cool water. Throw all the ingredients in a crock pot Cook on high for 2 hours or until all the liquid is absorbed. If you want to cook it overnight, turn the crock pot to low before you go to bed You can cook this one low for 8 hours if you want to cook it overnight.

Crockpot Pumpkin Butter (any orange squash puree will do)

4 cups of pumpkin pumpkin puree 1/2 cup maple syrup 1/4 cup raw organic agave nectar or coconut syrup 2 t cinnamon 1 t ground ginger 1/2 t nutmeg 1 t vanilla extract, optional

Mix together pumpkin purée, maple syrup (or other sweetener), and vanilla (if you are using it) in the crock-pot. Cover, and cook on high for 4 hours or overnight on low for 8 hours. In the last hour of cooking, add the cinnamon, ginger, and nutmeg, and crack the lid to let moisture out if you want a thicker consistency. Cool and store in jars in fridge. (great addition to oats or sweet quinoa recipies just remember to reduce the sweetener in the mail recipe)

Lunch

Ranch chicken tacos

serves 4-6

4 chicken breast (about 1 1/2 lbs) 1 packet of organic taco seasoning 1 tsp dried dill 1 tsp garlic powder 1/2 tsp onion powder salt and pepper to taste 1/4 cup buttermilk 14 ounces of chicken broth

Fixins

Shredded lettuce chopped onion halved grape tomato 2 limes cut to wedges 2 avocados sliced shredded cheese cilantro (optional) sprouted grain tortillas salsa of choice

Put chicken breasts, taco mix and seasonings and chicken broth in crock pot. Set crock pot on low for 5 hours. Shred the chicken with a fork and return the lid for 30 more minutes. Serve on tortillas for soft taco, toast them under the broiler for tostada and dress with all the fixins.

Tangy Italian soup

1 1/2 lbs. beef stew meat, cut into small pieces 2 (14.5 oz.) cans diced tomatoes, with the juice 2 (15 oz.) cans kidney beans, with liquid 1 cup bottled organic Italian salad dressing ( or home made version) 1 small onion, diced 2 stalks celery, diced 3 large carrots, diced 2 medium zucchini, diced 2 cups organic beef broth 2 cloves garlic, minced 1 teaspoon freshly ground black pepper 1 (16 oz.) quinoa pasta of choice

Add all ingredients except the pasta to a 6 quart crock-pot. Cover and cook on low 6-8 hours on LOW or 3-4 hours on high. Cook pasta according to directions on package on the stove-top and drain. Add cooked pasta to soup and serve and enjoy!

Dinner

Hawaiian Pork Roast

1 3-5 lb Pork Butt or Pork Shoulder 1/2 TBS smoked paprika 1/2 TBS cumin 2-3 tbs sea salt or Himalayan salt (use your discretion, using more if your roast is bigger) Sub chipotle powder if you like it spicy!

Prepare your pork by taking a fork and puncturing it all over. Make sure you puncture it on all sides several times. This will help the flavor soak into the pork. Place your punctured pork butt into the pot of your slow cooker. Add your seasonings and massage in to coat your pork.

Salt your pork well on both sides.

Set your slow cooker to low and allow it to cook undisturbed for 7-12 hours. The cooking time is going to very based on the size of your pork butt and the heat of the low setting on your crock pot. My roast was 3.5 lbs and cooked in about 7 hours. Start checking for doneness around the seven hour mark.

Once your pork is cooked through it should be incredibly tender. You will be able to shred it with a couple of forks easily.

Serve with lightly sautéed cabbage ( add a splash of red wine vinegar for the last min) .

*Note: reserve some of the juices in your crock pot in order to put on any pork that you might be storing. It will help your pork to not dry out!

Crockpot Chicken & Veggies

1 whole chicken, remove giblets and neck and use for stock 1 onion, white or yellow 6-8 cloves garlic (sub 1-2 Tbsp Garlic Powder) 1 small lemon halved 2 celery stalks 1 tsp dried Thyme ot 3 tsp fresh 1/2 tsp cinnamon 1 tsp Sage 1/2 tsp Salt 1/2 tsp Pepper

Veggies 4 cups green beans 3 cups chopped zucchini 3 cups chopped sweet potato

Remove the chicken from the package, removing neck and giblets for use in stock and rinse chicken in cold water.

Roughly quarter the onion and stuff it into the cavity of the chicken. Slice garlic cloves and insert between the skin and the meat of the chicken. Combine seasoning and rub onto the chicken.

Place everything but the ingredients under veggies in the Crock pot on high for 4 hours.

Add the veggies and continue on high for 2 more hours.

Back to top

Snacks

Quinoa Pizza Bites

Serves 8-10 1 cup cooked quinoa 1 cup canned (or cooked) pinto beans 1/2 cup tomato paste 2 tsp dry basil 1/2 tsp onion powder 1/2 tsp garlic 1/2 tsp salt 1 tsp sugar of choice, or pinch stevia (this is for balance and can be left out if you absolutely must) mozzarella cheese of choice, such as Daiya, optional

Preheat oven to 350 F and grease a baking sheet well, then set aside. In a medium bowl, mash the beans completely. Stir in all remaining ingredients. Taste, then add a little more sweetener only if needed. (Mine didn’t need it.) Roll into balls, then break off a piece of the cheese—if using—and push it into the middle before sealing the ball back up. Place the balls onto the baking tray and cook 30 minutes. For a crispy outer shell, feel free to broil a minute at the end.

 

Poblano Cucumber Salsa

Serves 2

1 poblano chili seeded and chopped 1 cucumber chopped (you can peel and seed if you like but you will miss the best part!) ¼ c cilantro (optional) 2 TBS lime juice 1 clove garlic minced (1tsp) 1 jalapeno pepper seeded and chopped fine ( less or leave out if you can’t take the heat!) ½ tsp salt (or to taste) 1 ripe avocado diced

Combine all ingredients. Serve as a side dish or over a crunchy green salad.

 

Whole Grain Pizza Toast

Single Serving

1 slice Ezekiel bread 2 TBS tomato sauce (recipe in dinner section) shredded mozzarella cheese to cover

Toast the bread, add the sauce and top with cheese. Place under the broiler or toaster oven to melt the cheese.

 

Kale Chips

4-6 Servings

1 bunch Kale 1 TBS olive oil 1 tsp salt

Preheat oven to 350.

Wash and dry the kale. Remove stems and tear leaves into bite size pieces. Toss the pieces in the olive oil and lay them out on a baking sheet in a single layer. Sprinkle with salt and bake for 10-15 minutes or until crisp.

 

Quinoa Tabouli

Serves 6-8

1 c quinoa 1/2 c lemon juice 1/4 c olive oil 1 medium cucumber diced 1 tomato diced 1 clove garlic grated 1/4 c parsley chopped salt to taste

Cook quinoa according to directions and set aside to cool. Chop cucumber and tomato and parsley. Juice the lemons add grated garlic and olive oil. mix all ingredients and salt to taste. Serve room temp or chilled.

Back to top

Desserts

Healthy Cookie Dough Dip

1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining) 1/8 tsp plus 1/16 tsp salt tiny bit over 1/8 tsp baking soda 2 tsp pure vanilla extract 1/4 cup nut butter of choice up to 1/4 cup milk of choice, only if needed Agave nectar or honey 1/3 cup semi sweet chocolate chips, 2 to 3 tbsp oats (Ground flax will also work)

Add all ingredients (except for chocolate chips) to a good food processor, and blend until very smooth. Then mix in the chocolate chips. (Some have had success with a blender, but try that at your own risk, and know the results will be better in a high-quality food processor.) If made correctly and blended long enough, this should have the exact texture of real cookie dough!

 

Agave Ice Cream

Serves 4

Warm in a heavy sauce pan over low heat: 3 c heavy cream

beat until thick: 6 egg yolks 1/2 c Agave nectar

Add to cream.

Continue stirring over low heat until mixture coats the back of a metal spoon. Cool.

Add 1/8 tsp vanilla, banana or whatever extract you choose.

Chill in ice cream maker according to the instructions.

 

Minted Watermelon

Serves 4

4 C Watermelon 2 TBS fresh mint torn or roughly chopped Juice from 1 lime pinch salt

Use a melon baller or a small ice cream scoop to create water melon balls. Add mint and lime juice and the salt. Refrigerate 1 hr before serving.

 

Yogurt Pops

Serves 4

1 c puree raspberries, strawberries, blueberries, or any combination (if using frozen make sure no added sugar) 6 oz Greek Yogurt 2 tsp agave nectar (optional) water as needed to give a good thick texture but pourable

Pour into Popsicle molds and freeze.

Back to top