Recipes

Recipes

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.

Sincerely and lovingly,

Michelle Hernandez, CPM

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!

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



Breakfast

Lunch

Dinner

Vegetarian

Snacks

Dessert



Breakfast

Veggie Frittata
Serves 3 (recipe is easily doubled if you have a saute 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.

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Lunch

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 w/ 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.

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Dinner

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.

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Vegetarian



Veggie Frittata
Serves 3 ( recipe is easily doubled if you have a saute 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 w/ 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.

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Snacks



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.

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Dessert



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.

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