From the kitchen of Lynn Salmon-Easter, Reiki Master

When I think of oatmeal it is usually paired with nuts, dried fruit and possibly a pat of butter. I am a fan of nutrient dense meals, so vegetables are a standard at my morning meal. My spouse blew my mind when they discovered and began creating beautiful savory oatmeal bowls for breakfast each morning. There is so much versatility to these bowls that you can eat them every day and not tire.
 
Savory Oatmeal Bowl
Makes 1 serving
 
Ingredients:

• 1/2 cup oatmeal cooked (preferably rolled oats or steel cut oats)
• 2 eggs cooked any style
• 1-2 Tablespoons butter
• 1-2 strips of bacon or 1-2 sausage patties or links
• 1/2 -1 cup of vegetables or toppings of your choice. Anything goes, but here are a few suggestions: scallions, garlic, green beans, spinach, green or red peppers
• Salt and pepper to taste

 
Directions:

1. Cook oatmeal as directed on the package. If you plan to eat several savory bowls in a week, cook a generous amount of oatmeal and reheat when needed.
2. Add 1 T. butter to oatmeal after cooked
3. Cook or reheat bacon and/or sausage
4. Cook your eggs any style you prefer in the bacon or sausage drippings
5. Sauté veggies in 1 T. of butter or use leftover vegetables from a previous meal and reheat

 
Optional:

• Add some fresh or dried herbs of your liking
• Choose a  culinary theme and get creative like a Mexican savory oatmeal bowl: oatmeal, eggs, sausage, black beans, salsa and cilantro. Yum!!

Click here for a printable recipe. 

From the Kitchen of Dr. Stamer

This sounds wild and it is! It is also very tasty, nutritious, and an interesting way to include more vegetables in your diet. 

The cashews in this recipe provide a creamy nut mylk that more closely resembles dairy than other nut mylks. This makes it delicious in coffee, tea, smoothies, or all by itself. While, the beautiful color makes it fun for everyone to try. 

Beets have many health benefits. They can reduce blood pressure, enhance a workout, improve blood flow to the brain, and have a detoxifying effect on your liver. 

Give this unique and bright drink a try! 

Ingredients:

• 1 cup soaked cashews
• 3 pitted dates
• 4 cups filtered water
• ½ small raw beet
• ½ tsp vanilla extract
• Nut mylk bag

Instructions:

1. Blend all ingredients for 1 minute on high in blender
2. Strain through nut mylk bag and place in container
3. Store in fridge for up to 4 days

For a printable recipe, click here. 

From the Kitchen of Lynn Salmon-Easter, Reiki Master

The creator of this recipe is a neighbor at my family’s cabin. I have personally taken this recipe to countless potluck meals with rave reviews. It is a twist on your usual hummus and I love the bright red color this recipe produces.
 
Ingredients

• 2 cans garbanzo beans — drain + reserve 1/4 cup liquid 
• 7 oz. roasted red peppers — drain
• 3 Tablespoons tahini
• 1 Tablespoon olive oil
• 6 Tablespoons fresh lemon juice
• 1 teaspoon curry powder
• 1/2 teaspoon ground cumin
• 1 1/4 teaspoon salt
• 1/2 teaspoon ground black pepper

 
Directions

1. Place all ingredients in a food processor
2. Blend for 2 minutes
3. Add garbanzo bean liquid a bit at a time until you reach desired thickness + consistency. Serve with veggies & pita chips.

To download a printable recipe, click here. 

From the Kitchen of Jesse Haas, CNS, LN

True confessions: I'm obsessed with brassicas. I’m so that obsessed I got a cabbage tattooed on my shoulder! This large plant family contains anti-cancer nutrients, nutrients that support liver detoxification AND hormone balance. I keep brassicas, like cauliflower, cabbage, kale, arugula and radishes around and plug them into any and every dish I make.

Bring on the broccoli!

If you have parsley or other fresh herbs growing in your garden, this dish is a must. It comes together in minutes and packs the veggie punch. Serve it with a protein-rich main dish, like Lentil Walnut Burgers or Dr. Barrett’s Kale Burgers, and you have yourself a meal.

Cauli-Rice Talouli
Makes 4-6 servings

Ingredients:

• 1 12-oz bag frozen cauliflower rice
• 1 medium cucumber, peeled (if you must) and chopped small
• 1 pint cherry tomatoes, quartered
• 1/2 cup finely chopped Italian parsley
• 2 Tbsp chopped chives
• 1 Tbsp extra virgin olive oil
• 2 tsp white balsamic vinegar
• salt and pepper, to taste

Directions:
 1. Mix all the ingredients together and try to wait until you sit down to dinner to eat it. ⁠⠀

Optional:

• Add more herbs! Fresh basil and oregano taste great with these veggies. ⁠⠀
• Add more veggies! Arugula and nasturtium greens bring a little bite and more color to an already beautiful dish.
  

From the Kitchen of Amy Daws, CMT, CST

This is one of my favorite go-to recipes when I need a quick breakfast, lunch or dinner. It’s great lighter meal for the summer that packs in the protein and vegetables. Plus who doesn’t love sardines?! 

 Ingredients

• 1 cup black quinoa
  
• 1-2 heads of broccoli
• ¼ cup onion, sliced
• ½ red pepper, sliced
• 2 large handfuls of spinach
• 1 14-oz can of artichoke hearts, drained
• 2 4-oz cans of sardines, drained
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 2 tsp high heat oil, like avocado oil
• olive oil, to taste
  

 
Directions

1. In a small saucepan, cook quinoa by bringing it to boil in 2 cups of water. After it starts boiling, reduce heat to low and cover. Simmer 15-20 minute or until water is absorbed.
   
2. While the quinoa is cooking, heat oil in a sauté pan over medium heat. Add broccoli, red peppers and onion to hot oil.
3. When vegetables are almost fully cooked, add garlic and let cook until you smell the garlic. 
   
4. Turn down heat and add artichoke hearts, sardines and spinach. Let cook until spinach is wilted and all ingredients are heated, about 1-2 minutes.
5. Add cooked quinoa to vegetable/sardine mixture. Season with salt and pepper to taste.
6. Serve warm drizzled with a small amount of olive oil.
   

For a printable PDF of the recipe, click here

From the kitchen of Dr. Stamer

What in the world is a shrub? A shrub is a delicious fruit and herb infused drinking vinegar. It is a great addition to mocktails, can be used before meals to stimulate digestion, or just sipped for a yummy seasonal drink! I like to make a couple with each season’s fruits and have them stored in my refrigerator for use all year long.
 
Ingredients

• 1 cup blueberries
• 1 tbsp grated ginger root
• 1 cup apple cider vinegar (my favorite is Bragg’s)
• 1/2 cup honey                          
• Sparkling water, to serve

Equipment

• Glass pint canning jar with plastic lid or metal lid & parchment paper

 
Instructions

1. Prepare your clean glass pint jar and it’s lid. You can boil both for 10 minutes, or use it straight from the dishwasher or after washing with soap and hot water. You can use a plastic or metal lid. The plastic lid is useful because the vinegar will erode a metal lid. If using a metal lid you will need parchment paper to place between the jar and the lid to prevent erosion.*
2. Place 1 cup of blueberries and 1 tbsp of freshly grated ginger into the jar.
3. Smash the blueberries with a clean metal spoon.
4. Add 1 cup of apple cider vinegar.
5. Wipe the top of the jar with a clean & damp cloth. Cover with plastic lid or metal lid. If using metal lid, place a square of parchment paper over the top of the jar, then twist the metal lid on. You don’t want the vinegar to touch the lid of the jar as it can cause erosion of the metal, and your shrub will taste like metal too!
6. Let it sit in a cool, dark place for 1-3 weeks. Shake a couple times per week.
7. Strain the fruit and ginger from the vinegar with a cheesecloth.
8. Add ½ cup honey to your vinegar mixture. Shake to dissolve the honey into the vinegar mixture right in your pint jar.
9. Store the shrub in your refrigerator.
10. To serve, mix 1 tbsp of your shrub syrup with 8 oz of sparkling water, mix into your favorite drink creation, or sip as is to stimulate digestion before a meal. Enjoy!

 
You can make this recipe with any fruit or herbs that you like! The ratio I commonly use is a 1:1:0.5 ratio for fruit to vinegar to sweetener, and you can play around with what amount of herb would compliment the taste of the fruit. I like to have my shrubs be on the more sour side, but you can add more sweetener to your liking!
 
*Because this isn’t done with a true canning process, there is a risk of bacteria growth. This is unlikely if you use proper cleanliness techniques and due to the high acid content of vinegar.

For a printable PDF, click here

From the kitchen of Jesse Haas, CNS, LN

Humans are always looking for reasons to justify and rationalize their cravings, which is one reason that chocolate continues to be looked at for its aide in balancing blood sugar, preventing heart disease, promoting weight loss and more.
 
I’m down with that! I am definitely a chocolate lover, so have no qualms with supporting my chocolate habits with scientific evidence.
 
Cacao – the unprocessed form of chocolate – is a nutrient-dense addition to your pantry staples. My favorite things about cacao include it’s magnesium content for combating stress, anxiety and sleeplessness, and the antioxidant flavonoids. Flavonoids are a class of compounds that help keep our cardiovascular system flexible. If you think of your arteries and veins as hoses and your blood as the water moving through the hose at high pressure, you can easily see how flexibility is key. We want our blood effortlessly circulating throughout our bodies! Use cacao in place of baking chocolate, which has undergone processing that damages many of the phytonutrients that makes cacao so powerful.
 
Adding a tablespoon of cacao powder to my smoothies has become a habit I feel very good about. Here’s one smoothie formula, that I’m really digging lately. Enjoy!
 
Makes 1 serving
 
Ingredients:

• 3/4 cup cold press
• 1/4 cup Thai coconut milk
• 2 Tbsp almond butter
• 1-2 Tbsp cacao powder
• 1 frozen banana
• 1/2 cup frozen cauliflower

 
Directions:

1. Place all ingredients in a high-powered blender and blend until smooth.

For a printable PDF, click here

From the kitchen of Lynn Salmon-Easter

Adapted from the kitchen of: Michelle Tam + Henry Fong and their cookbook Nom Nom Paleo: Food for Humans

I love eggs!  They are so versatile!! I enjoy deviled eggs, but I am not a fan of all the fuss it takes to make them. When I hit the summer potluck and party circuit, I like to turn to Michelle Tam’s lazy devils for food that is fun, fast and nourishing too. This recipe for un-deviled eggs (aka lazy devils) fits the bill. You can make the recipe with a plan in mind or just boil up some eggs and see what toppings you have in your fridge.
 
Ingredients

• 12 large eggs, preferably ones that are at least one week old
  
• 6-8 cups water
• 1 teaspoon baking soda
  

 
Directions

1. Gently place eggs in a wide saucepan in single layer and add the water and the baking soda. (The sodium bicarbonate will help the eggs separate from their shells, making them easier to peel.) Make sure the eggs are at least 1 inch below the surface of the water.
   
2. Put the saucepan on the stove, and crank the heat to high. As soon as the water comes to a boil, set a timer for 1 minute. When the minute is up, take the pot off the heat, cover with a lid, and let the eggs sit in the hot water for 10 minutes. Don’t forget to set a timer!
3. In the meantime, fill a large bowl with water and ice. Once the timer goes off, transfer the eggs to the ice water and submerge for 5 minutes.
4. Then take the eggs out of the icy water, gently tap them against a hard surface to crack shells and peel each egg.
5. Hopefully, you have perfectly cooked eggs. If you aren’t eating the eggs right away, store                  them in the fridge in a sealed container. They will keep for up to a week.
6. When you are ready to make your un-deviled eggs, cut each egg in half lengthwise and dress with your favorite toppings below.

 
Toppings for un-deviled eggs (aka lazy devils):
 
The sky is the limit friends! Let your imagination run wild!! Below are some tried and true ideas I have used.
 
Guidelines for successful un-deviled eggs:

• Use a creamy sauce to help toppings stay on top of the egg
• Toothpicks are functional and pretty for this party fare

BLT: mayo, tomato, lettuce, bacon
 
Salmon Surprise: mayo or guacamole, cucumber, cooked salmon with garlic and dill
 
Mediterranean: hummus, roasted red pepper, basil, kalamata olive
 
Here are the eggs featured by Michelle Tam + Henry Fong in their cookbook Nom Nom Paleo: Food for Humans (all items listed in Michelle’s toppings can be made from her cookbook)
 
Classy Devil: ranch dressing (paleo), bacon, greens, tomato
 
Island Devil: mayo (paleo), slow cooker (Kalua) pork, pineapple, cilantro and sea salt
 
Lazy Devil: sriracha mayo (paleo), prosciutto, chives, sea salt
 
Crabby Devil: holy moly guacamole, crab, apple and lime juice, freshly ground pepper

For printable PDF of recipe, click here

From the kitchens of Jesse Haas, CNS, LN and Amber Hanson, LN

These cookie bites are sure to please every member of your household. They’re reminiscent of oatmeal cookies with a little extra nutrition and a little less effort.

Makes 15

Ingredients

• ¼ c raisins, soaked for 20 minutes
• 1 ¼ c rolled oats
• ½ c unsweetened almond butter
• 2 Tbsp freshly ground flaxseed
• 2 Tbsp or more water
• 1 tsp cinnamon
• ½ tsp vanilla extract
• ¼ tsp salt

Directions
1. Line a cookie sheet with parchment or wax paper.

2. Pulse raisins with ¼ cup oats and flaxseed in a food processor approximately 10 times, or until coarsely chopped. Add water, a tablespoon at a time, until you get a thick mixture.

3. Mix the raisin mixture with the remaining ingredients.

4. Squeeze and roll the mixture into balls and place on the parchment paper-lined cookie sheet.

5. Refrigerate until firm. Store in a sealable container for up to 2 weeks. 

From the kitchen of Amber Hanson, LN

These crunchy treat are awesome for snacking, topping green salads or mixing with roasted veggies for a side dish. Pro tip: make a double batch.

Makes 2-4 servings

Ingredients:

• 1 can (15-ounces) chickpeas, drained, rinsed, patted dry
• 2 Tbsp. avocado oil
• ¼ tsp. salt
• ¼ tsp. garlic powder
• ¼ tsp. smoked paprika

 
Directions:

1. Heat oven to 400° F.
2. Toss beans with oil; spread on a rimmed baking sheet.
3. Bake for 40-45 minutes until deeply brown and crunchy. Season immediately.
4. Cool and store in an airtight container.
   

For a printable PDF, click here