From the kitchen of Amber Hanson, LN

Smoothies can be a great on-the-go meal or snack option but so often they are loaded with lots of fruit and light on fat and protein which can lead to swings in blood sugar levels.  This version keeps everything in balance and manages to sneak in some vegetables too (I promise, you won’t even be able to tell!)
 
Makes 1
 
Ingredients

• ½ cup frozen mixed berries
• ½-1 cup frozen cauliflower rice
• ¼ cup full fat canned coconut milk
• 2 scoops protein powder
• Water or alternative milk to get desired consistency

 
 Directions

1. Place all ingredients in a blender; blend until smooth.

 
Tip: For extra fiber try blending in a tablespoon of chia, hemp or flax seeds!

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From the kitchen of Amber Hanson, LN

Bliss balls, fat bombs, energy bites – there are many names for these snackable spheres. I find they make a nice treat that takes the edge off hunger and satisfy a desire for something sweet. This version is sweetened only with fruit and loaded with healthy fat from coconut. I like to eat them mid-afternoon to keep my hunger under control until dinner or in the evening before bed to help keep my blood sugar stable while I sleep. They don’t take long to mix together in a food processor and can keep refrigerated for about a week or in the freezer for a few months.

​Makes 8-10 servings

Ingredients:

• 1-2 medjool dates, pitted
• ¾ cup freeze dried strawberries
• 2 cups unsweetened shredded coconut plus more for rolling if desired
• ½ cup virgin coconut oil, soft but not melted
• ¼ teaspoon vanilla
• ⅛ teaspoon fine Himalayan salt

Directions:

1. Place dates in a small bowl and cover with boiling water. Soak for 10 minutes; drain and roughly chop (for more even mixing); set aside.
2. Place strawberries in the bowl of a food processor and blend until powdery. Add dates, coconut, coconut oil, vanilla and salt. Blend until cohesive.
3. Form into 2-inch balls. Roll in additional coconut if desired.
4. Refrigerate until firm. Store refrigerated or frozen.

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From the kitchen of Jules Dirsa originally adapted from a recipe in  The Angelica Home Kitchen by Leslie McEachern.

This recipe is healthy comfort food for me. I’ve been making it since I first learned how to cook healthy foods for myself as a young adult. I ate this on a trip to NYC at an organic vegan restaurant called “Angelica Kitchen”. I loved it and bought the cookbook while I was there so I could try to replicate it at home. It’s a basic grain and veggie bowl with a tahini based herbal dressing, which tends to be in my regular rotation of meals, but I especially appreciate it as a type of reset button if I’ve gone off the rails on eating adventures like the State Fair. I feel so good when I’m eating it. It tastes great and feels super wholesome, and helps me get in a good amount of veggies in my meal.  It’s adaptable to different veggies and grains. I try to switch up which veggies I pile onto the dragon bowl to include as much of the rainbow of veggies and mushrooms as possible, or whichever ones have been lacking from my recent meals. When I have access to good quality seaweed I stock up to have it on hand for this meal - especially my favorite, Pacific Sea Palm. I also experiment with different grains, but my favorites tend to be forbidden black rice and tried-and-true short grain brown rice. Any leftover dressing I tend to use on breakfast veggies with eggs on top, which gets me off to a good start. 
 
Ingredients:
The “Dragon Bowl”:  choose your favorites, as few or as many as you want

• 1 bunch of steamed greens (ex: collard greens, mustard greens, kale, swiss chard, or bok choy)
• 1 cup rice or other grains 
• 1 cup beans or tofu  (adzuki beans or garbanzo beans, etc)
• 4 cups root vegetables or seasonal steamed vegetables (ex: carrots, beets, summer squash, rutabega, parnsip, or zucchini)
• 1 oz. or 1 cup sea vegetables  (arame, sea palm, or hijiki, etc)

 
*optional for cooking with sea veggies:

• 2 Tbsp. tamari or shoyu
• 1/3 cup julienned carrots
• 1/3 cup of onion sliced into thin crescents
• 4 cups of water

 
“Angelica House Dressing”:

• 1/2 cup firmly packed fresh parsley, washed, dried, and chopped
• 1 whole scallion / green onion, rinsed and sliced
• 1/4 cup tahini
• 1 tablespoon umeboshi paste
• 1/2 cup of water

 
Directions:

1. Prepare the rice and protein of choice, steam the greens and veggies.
2. If using sea veggies: Soak for 30 minutes, then simmer in water for 25 minutes with julienned carrots, onion, and tamari.  
3. Assemble the bowl by layering each component into a colorful pile.
4. Combine all the ingredients for the dressing in a blender and puree until smooth. 
5.  Pour dressing on top of assembled dragon bowl. 

 
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From the kitchen of Dr. Pharis

My husband jokes I just like to make this bread so I can say the name of it. “Snacking bread” just has a good ring to it! This bread has recently become a favorite go-to recipe in our household. I love it for a few reasons - it’s super simple to make, is gluten-free and dairy-free, and contains sources of protein, healthy fats, and complex carbs! It makes me feel a little less guilty loading the top of it with chocolate chips!
 
Ingredients:

• 1 medium sweet potato – cooked until soft and skin removed
• 1 small ripe banana
• 3 eggs
• 1/3 cup almond butter
• 1 tsp vanilla bean paste or vanilla extract
• 2 tbsp pure maple syrup
• ½ cup coconut flour
• 2 tbsp flax meal
• 1 tsp baking powder
• Cinnamon – to taste
• Pinch of salt
• Topping options: dark chocolate chips, nuts, seeds, coarse sea salt

 
Directions

1. Preheat oven to 350O
2. Using a fork mash the sweet potato and banana in a large bowl
3. Add the eggs, almond butter, vanilla, and maple syrup. Mix together.
4. Add the remaining ingredients: coconut flour, flax meal, baking powder, cinnamon, and salt. Mix together until all ingredients are well incorporated.
5. Line a loaf pan with parchment paper, and pour batter in pan.
6. Bake for 45 minutes, or until sides and top are slightly golden.
7. Remove cooked bread from pan. Enjoy warm or cool, and store in refrigerator.

Source/Author – Jeannette Ogden (@shutthekaleup)

For a printable PDF, click here

From the kitchen of Dr. Sara Jean Barrett

Ingredients:

• Coconut oil
• Cocoa powder
• Coconut butter/mana
• Almond butter
• Metafiber by Metagenics or similar fiber powder
• Maple syrup
• Sea salt
• Chai spice blend

Chocolate coating:

• 4 TBS coconut oil
• 2 TBS cocoa powder (can use more to get a deeper chocolate flavor)
• pinch of sea salt

Truffle insides:

• 2 TBS coconut oil
• 3 TBS coconut butter/mana
• 2 TBS almond butter
• 2 scoops Medifiber by Metagenics
• 1 tsp chai spice
• ½ tsp sea salt
• 1 TBS pure maple syrup

Instructions:

1. Melt together all ingredients except the fiber for truffle insides. Once the mixture if fully melted stir in the fiber powder.
2. Place mixture in freezer and stir every 5 minutes until firm enough to roll truffles.
3. Use your hands to roll truffles in to small balls and place on a baking sheet in the freezer until almost frozen solid.
4. Melt all ingredients for the chocolate coating then remove from heat.
5. Remove truffles from freezer and drop 3-4 at a time in to the chocolate mixture stirring with a spoon until coated. The frozen balls will cause the chocolate to harden quickly on the balls. Gently place truffle balls back on the tray.
6. Once all of the truffles have been dipped once, repeat and dip again until you have the desired level of chocolate on the outside.
7. Store truffles in the fridge or freezer to avoid melting.

Makes approximately 20-24 truffles

From the kitchen of Anna Forliti

This is a simple and delicious recipe that I love to make for gatherings because it can be made before people arrive. This allows me to be present with friends instead of being busy in the kitchen. When people are hungry, the soup is warm and ready to go! Just sprinkle on desired toppings and enjoy!

Ingredients

• 2 tbs olive oil
• 1 onion, chopped
• 1 red bell pepper, stemmed, seeded, and chopped
• 6 garlic cloves
• 1 tsp ground cumin
• 1 tsp minced canned chipotle chile in adobo sauce
• 1 (15oz) cans of black beans, rinsed
• 4 cups vegetable broth
• 1/2 cups chopped cilantro
• 1 avocado, halved, pitted and cut into 1/2 slices
• salt and pepper

Instructions

1. Heat oil in Dutch oven over medium-high heat until simmering. Cook onion, bell pepper, and 1/2 tsp salt until lightly browned, 6-8 minutes. Add garlic, cumin, and chipotle and cook until fragrant, about 30 seconds.
2. Meanwhile, puree half of beans and 1 cup of broth in blender until smooth. stir pureed beans, remaining whole beans and remaining broth into pot and bring to simmer. Cook until slightly thickened, about 10 minutes. Salt and pepper to taste. Top with cilantro and avocado.

​*Simple side options: White rice, tortilla chips and corn bread.

For printable PDF, click here

From the Kitchen of Jen Myers -Jones, LAC

Boost your immune system with this healing dessert. In Traditional Chinese Medicine(TCM) pears can be healing to the lungs. Have you been suffering from a chronic cough? Catching every cold your children do?  Start down your healing path. Warm up your digestive Qi with ginger and cinnamon.

Ingredients:

1. 1 Bosc pear halved and carved
2. 1/2 cup quick rolled oats
3. 1/4 tsp powdered ginger
4. 1/2 tsp cinnamon
5. 2 tsp brown sugar
6. 3 tbsp melted butter
7. 1 tincture Black elderberry (optional)

Instructions:

1. In a small bowl warm the butter, add spices, mix well with a spoon. Add oats, mix well. Wash and cut pear in half and spoon out the seed areas. On a tray place the pears and surround with tin foil to prop them level.
2. Spread mixture evenly across pear surface. Baked at 420 degrees for 30 minutes. Let sit for 5 minutes before eating.

*This recipe serves 2 but can easily be doubled to serve more. It can also be altered to be dairy free and vegan by replacing the butter with coconut oil, add a flair with coconut flakes.

Click here for a printable PDF

From the kitchen of Amy Daws, CMT

This is one for my favorite fall recipes. Pumpkin soup is a treat, but pumpkin soup with ancho chilies is on a whole other level! Anchos are not super spicy and are often described as earthy, smoky and sweet. In this soup they add a rich deep flavor with just a little spice that makes it extra super special.
 
Ingredients:

1. 1  medium pumpkin, roasted
   
2. 3 dried ancho chilies
3. 2 celery stalks
4. 2 medium carrots
5. 1/2 onion
6. vegetable stock or water
7. 2-3 Tbsp canola or vegetable oil
8. 2 tsp cinnamon
   
9. salt and pepper to taste
   

 
Instructions:

1.  Preheat oven to 350 degrees.
   
2.  Cut pumpkin in half and scoop out seeds.
3.  Lightly oil pumpkin halves and place on a baking sheet, cut side down.
4. Roast pumpkin for  30 minutes then flip and continue roasting until soft and caramelized, let cool.
5.  Start a small saucepan of water to boil.
6. Cut ancho chilies and remove seeds.
7. Toast Chiles. Start by preheating  a dry skillet over medium heat for a few minutes. Add dry chilies and press with spatula until toasted, roughly 15-25 seconds for each side.
8. Add toasted chilies to boiling water and turn off heat. Let sit for 5-7 minutes in water, then drain. Discard water.
9. Rough chop onions, carrots and celery and saute in stock pot at medium-high heat for 5-7 minutes.
10. Scoop pumpkin from shell and reserve.
11. When vegetables are slightly caramelized, add in chilies, pumpkin and vegetable stock or water to cover. Simmer for 20-30 minutes. Remove from heat.
12. In small batches, transfer to food processor.  Puree until smooth.
13. Season with cinnamon, salt and pepper.

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From the kitchen of Jesse Haas, CNS, LN

I incorporate plant proteins into my weekly meal plan to ensure I'm meeting my nutrition needs with a variety of sources, while also making food choices that have a positive impact on the environment. I always have nuts around for snacking, seeds to top salads, and an assortment of beans and lentils to throw in a pot of soup or make into a veggie dip. 

This recipe has become a staple and one that I double whenever I make it. The patties can be frozen on a parchment paper-lined cookie sheet for a quick meal on the fly. These are also great to share with friends and family members who are facing hardship, illness or have welcomed a new babe to their household. 
​

Adapted from The Moosewood Cookbook by Mollie Katzen
Makes 4 servings

Ingredients

• 3/4 cup dry lentils
• 1 1/2 cup water
• 2 Tbsp cider vinegar
• 1 Tbsp olive oil
• 1 cup finely minced onion
• 4-5 cloves garlic, minced
• 1/2 cup very finely minced walnuts
• 1 tsp salt
• 6 cups fresh spinach, finely minced
• 1 tsp dry mustard
• fresh black pepper, to taste
• 1/2 cup ground flaxseeds

Directions

1. Place lentils and water in a small saucepan and bring to a boil. Lower the heat and simmer, partially covered for about 30 minutes or until the lentils are soft and the liquid is gone. Transfer to a medium-sized bowl, add vinegar and mash well.
2. Heat oil in a medium-sized skillet. Add onions and sauté over medium heat for about 5 minutes.
3. Add all the remaining ingredients except flaxseeds and sauté 5-7 minutes or until all the vegetables are tender.
4. Add the sauté and flaxseeds to the lentils and mix well. Chill for about 1 hour.
5. Form 4-inch diameter burgers. Fry in a small amount of hot avocado oil on both sides until heated through and crispy on the outside or broil for 5-8 minutes on each side.
6. Serve with your favorite toppings over salad greens or between bread.

From the kitchen of Dr. Lori Hulsing

After the birth of my second child my cooking strategy shifted to the following:

1.  Keep it simple.
2. Grab whatever is in the fridge and put it into a soup or stew before it goes bad.
3. Put in as many vegetables as possible.

 
For this recipe I focused on autumn seasonal vegetables and also what I found in my fridge! You can use whatever vegetables you have on hand but just follow the base of the recipe. This hearty stew was perfect to warm up the whole family on this beautiful chilly fall day.
 
Ingredients

• 2 tbsp olive oil
• 1 yellow onion, diced
• 1-2 tsp of thyme
• 5 gloves of garlic, crushed and minced
• 3 med. sweet potatoes, diced
• 3 large carrots, diced
• 1-2 zucchini squash, diced
• 1 (32 oz) container of chicken or vegetable broth or homemade stock
• Optional: 2 chicken breasts, cut into pieces
• Optional to add 1-2 cups of kale, chopped, if you found it in your fridge and it’s about to go bad. Hypothetically speaking.
• salt and pepper to taste

 
Directions
 
    1.     Add 2 tbsp of olive oil to a large, heavy stock pot over medium heat. 
    2.     Add 1 diced onion and sauté for about 5 minutes. 
    3.     Add garlic and sauté for about 1 minute. Enjoy that smell!
    4.     Add Thyme—crush between your fingers as you add it to the pot. 
    5.     Add pieces of chicken or leave it out if you are making a vegetarian dish and sauté for 3          minutes.
    6.     Add the vegetables (sweet potato, zucchini, kale, carrots) and sauté for 5 more minutes. 
    8.     Add 32 ounces of chicken or vegetable broth and simmer for 25 minutes or until veggies are tender. Season with salt and pepper to taste if you wish.
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