Snacking right means snacking healthy and this recipe will help get you there! This one combines the nutrients, good taste, and convenience into a great grab and go option for you!
Ingredients
1 Avocado
1 cup Kale, ribs removed, chiffonaded
1 tbsp Lemon Juice
1/4 tsp sea salt
1/4 tsp cumin
1/8 tsp sweet paprika
Instructions:
To prepare the zucchini, use a mandoline (at the 1/16-inch setting) or a wide vegetable peeler and slice the cucumber longways into slices on one side of the cucumber (until you get to the seeds), and long slices on the other side (until the seeds). Discard the tiny green outer layers. You should be left with 4 inner long slices without seeds. Set aside.
In a bowl, mash the avocado, and stir in the chopped kale leaves, lemon juice, salt, cumin, and cayenne together. Adjust lemon juice, salt, cumin, and cayenne to taste.
To assemble, spread 1/4 of the mixture with a spoon onto each cucumber strip, and gently roll up until you have a finished round roll. (You may need to secure them with a toothpick.)
Place these rolls end down onto a plate, and sprinkle with smoked paprika. Consume immediately.
Energy bites make for the perfect healthy snack! This no-bake recipe is easy to make, full of feel-good ingredients, and irresistibly delicious! Enjoy!
Ingredients
1 cup Dates, Pitted
1 cup Coconut Flakes
1/2 cup Sesame Seeds
1/2 cup Walnuts
1/4 cup Agave
1/2 tsp Sea Salt
Instructions:
Add all ingredients, except sesame seeds, to food processor.
Pulse 5 times, then blend for 20 seconds.
Add a spoonful of the mixture to your hand and roll into a ball.
After rolling, toss with sesame seeds in a large bowl.
Looking for a warm and tasty meal on a chilly fall day? Here it is! This pot of ramen will soothe and satisfy the tastebuds while keeping you warm. Packed with healthy ingredients, you can't go wrong with this one!
Ingredients
4 cups Chicken Broth, low sodium
1 can (14 ounce) Coconut Milk
1/4 cup Coconut Aminos
2 tbsp Fish Sauce
2 tbsp Honey
1/3 cup Peanut Butter, creamy
1/4 cup Thai Red Curry Paste
3/4 lb Chicken Breasts, boneless, skinless
8 oz Cremini Mushrooms, sliced
2 Red Peppers, chopped
1 inch Ginger, grated
1 Garlic clove, minced
2-4 squares Ramen Noodles
juice of 1 lime
3 cups Spinach
1/3 cup Fresh Basil, roughly chopped
chopped Peanuts and toasted Sesame Oil, for serving
Instructions:
This super easy and nutritious squash recipe will be prefect on a fall evening! Shop at a local farmers market for your produce especially the squash. This will enhance the flavor even more! Feel free to add a meat if you'd like.
Ingredients
1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
1 ½ cups chopped tomatoes
3 tbsp sliced black olives
¾ cup crumbled feta cheese
1 clove garlic, minced
2 tbsp chopped fresh basil
2 tbsp grapeseed oil
Instructions:
1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
2. Place spaghetti squash cut-sides down on the prepared baking sheet. Bake in the preheated oven until a sharp knife can be inserted with only a little resistance, about 30 minutes. Remove squash from oven and set aside to cool enough to be easily handled.
3. Heat oil in a skillet over medium heat. Stir onion in oil until tender. Add garlic; cook 2 to 3 minutes. Stir in tomatoes and cook until tomatoes are warmed through.
4. Use a large spoon to scoop the spaghetti from the squash. Place in a medium bowl.
5. Toss with cooked onion-tomato mixture, feta cheese, olives, and basil. Serve warm.
]]>This yummy jambalaya dish will surely hit every taste bud! It is easy to make and serves enough for leftovers the next day.
Ingredients
1 sweet onion, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1lb boneless, skinless chicken breast, cut in small chunks
12oz andouille sausage, sliced
28oz can crushed tomatoes
1tbsp worcestershire sauce
1tbsp cajun seasoning
3 garlic cloves, grated
2 bay leaves
1tsp dried oregano
1tsp dried thyme
1tsp smoked paprika
2 cups chicken broth
salt and pepper to taste
1½ cups white rice
1tbsp honey
Instructions:
1. Combine all ingredients in large pot except for the salt, pepper and rice
2. Cook on medium heat for 45 minutes.
3. Salt and pepper to taste. Stir in rice, cover and cook on high for approximately 30 minutes. Check after 15-20 minutes to see if it is done to prevent rice from over cooking. Stirring as needed.
4. Remove bay leaf and serve.
]]>All the taste of a pie, with less of the calories. Kids will love this apple smoothie too. Enjoy!
Ingredients
1/2 large apple
2 figs
1/4 cup walnuts
1 cup ginger tea
1 tbsp honey
Instructions:
1. Steep the tea and let cool.
2. Blend all ingredients for 90 seconds!
]]>Soups are an asset to a meal; especially during the winter months. It not only acts as an appetizer, but it also gives an amiable taste to the mouth. This Green Lentil Soup is a healthy and nutritious option.
Ingredients
1/2 cup green lentils, cooked
1 parsnip, peeled and diced
1 onion diced
2 garlic cloves, crushed
1 green bell pepper, cut in cubes
1 tbsp spring water
1/2 tsp date sugar
1/2 tsp sea salt
2 celery stalks, diced
1 small bunch kale, chopped
1 lime
2 cups vegetable both
1 tsp chia seeds
Salt and pepper to taste
Instructions:
1. In a medium sauce pan fry the onions and garlic for two minutes in water, stirring frequently.
2. Stir in the celery, fennel, zucchini, bell pepper and parsnip, together with vegetable broth.
3. Add the lentils, asparagus, celery greens and lime juice, and turn the heat off.
4. Serve warm, garnished with chia seeds.
]]>
The antioxidants in Brussels Sprouts make them literally a superfood. Packed with immunity-boosting Vitamin C, this Brussel Sprout Salad is a powerhouse of nutrition and deliciousness! Paired great with soup.
Ingredients
1 pound brussel sprouts, cooked
1/2 cup dry quinoa, cooked
10 almonds sliced
1/4 cup parsley, chopped
1/4 cup cranberries
1 red onion, caramelized
Salt and pepper to taste
Dressing
1 orange, juiced
1 tsp orange zest
1 tbsp maple syrup
2 tsp mild mustard
1 tbsp lemon juice
Instructions:
1. Add all the salad ingredients to a large bowl.
2. Mix the dressing in a small jar or bowl. Pour over the salad and mix well.
]]>
There is nothing better than a hot plate on a cold winter's day and this Creamy 3 Bean Stew is just that! Filled with beans, which are high in iron and magnesium, you'll be sure not to miss out on the key minerals that your body needs. Enjoy with a piece of bread to make it that much better.
Ingredients
1 tbsp grapeseed oil
1 onion, diced
2 carrots, diced
3 cloves garlic, minced
1 zucchini, diced
5 portabella mushrooms, diced
400 g can garbanzo beans, drained
400 g can black beans, drained
400 g can kidney beans, drained
400 g can tomatoes
400 g can cream of tomato soup
1 tsp oregano
1 tsp black pepper
1 vegetable stock cube, crumbled
2 tbsp sour cream
Small bunch fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large saucepan, and add the diced onion and carrot.
2. Cook over a medium heat, stirring regularly, until the onion has softened. Add the garlic, zucchini and mushrooms, and cook for another 5 minutes, until the vegetables are beginning to soften.
3. Add the three drained cans of beans, can of tomatoes, and can of tomato soup. Also add the oregano and black pepper, along with a crumbled stock cube (or just some salt, if you prefer).
4. Bring to a simmer, and cook for around 20-30 minutes, stirring occasionally, until the liquid has reduced to produce a thick sauce.
5. Add the cream, mix to combine, and serve warm, garnished with fresh parsley if desired.
]]>Here is a super satiating recipe that is sure to hit the spot. With a variety of flavors that blend very smoothly, your taste buds will be excited for every bite. Pair with rice, bread or pasta.
Ingredients
1 tbsp olive oil
1/2 cup shallot, diced
1/2 medium red bell pepper, chopped
3 cloves garlic, minced
1 28oz can crushed tomatoes
2 tbsp tomato paste
3 tsp maple syrup
Salt to taste
2 tsp smoked paprika
1 tsp cumin
1 tsp chili powder
1/4 tsp cinnamon
Dash of cayenne pepper
Dash of each cardamom and coriander
1 1/2 15-ounce can chickpeas, rinsed and drained
4-5 kalamata olives, pitted
Instructions:
1. Heat olive oil in large skillet over medium heat. Once hot, add onion, bell pepper and garlic. Sauté for 5 minutes, stirring frequently, until soft..
2. Add diced tomatoes, tomato paste, maple syrup, sea salt, paprika, cumin, chili powder, cinnamon, cayenne pepper, cardamom, and coriander. Stir to combine.
3. Bring to a simmer over medium heat and cook for 3 minutes, stirring frequently.
4. Add chickpeas and olives. Stir to combine. Then reduce heat to medium-low and simmer for 15-20 minutes to allow the flavors to develop into the beans.
5. Taste and adjust seasonings as needed. Cook longer, as needed, to develop flavors.
6. Serve as is or with bread, pasta, or rice. Enjoy!
]]>
This raw vegan recipe is a healthy hit! Try this Creamy Cashew Mushroom Burger. Filled with protein, vitamins, minerals, and antioxidants; this recipe is a perfect dinner option to satisfy your hunger.
Ingredients
4 portobello mushrooms
1 tbsp extra virgin olive oil
1 tbsp liquid aminos
1 3/4 cups cashews
1/2 cup water
1/3 cup nutritional yeast
Juice from 1 lemon
2 peeled garlic cloves
2 tablespoons miso
Salt to taste
Toppings: Sliced tomatoes
Fresh chopped chives, spinach and parsley or whatever your heart desires
Instructions:
1. Rub mushrooms with the olive oil and liquid aminos then place in your dehydrator or oven at its lowest temperature for about 3 hours, or until they have softened and darkened and smell amazing.
2. To make the cashew cheese: blend all the ingredients until smooth and thick. Taste and adjust accordingly. Scoop into a bowl lined with cheesecloth and let it sit somewhere for at least 2 hours.
3. Spread your cheese onto your mushrooms and layer with herbs and tomatoes.
]]>
A very clean but tasty treat to have for grab and go. Amaranth is packed with nutrition and agave is a great refined sugar alternative.
Ingredients
2 cups amaranth flour
1/4 cup grapeseed oil
2 tbsp agave syrup
3 tbsp walnuts
2 tbsp hemp seed hearts
1 tbsp spring water
1/2 tsp date sugar
1/2 tsp sea salt
Instructions:
1. Preheat oven to 350 degrees.
2. Combine flour, walnuts, sea salt, and hemp seeds, and mix until combined.
3. Add grapeseed oil, agave syrup, and spring water, and until combined.
4. Line a baking tray with baking paper, then divide into 7 rolled portions.
5. Place on the baking tray then push flat using the back of a fork.
6. Bake for 10-15 minutes. Remove and let cool for 15 minutes.
]]>Need a side dish to take to gatherings? This salad is a perfect choice! Simple and packed with healthy ingredients! With Avocado, Tomato and Chickpea it will fill you up and taste yummy at the same time. Dig in!
Salad
1 15oz can of garbanzo beans, drained
1 lb of cherry tomatoes, chopped in half
2 avocados, peeled and cubed
2 red onion, thinly sliced
Salt and pepper to taste
Dressing
1 lime
2 tbsp olive oil
3 tbsp olive oil
Instructions:
1. In a bowl, place the tomatoes and salt and pepper. Then add the avocado and onions.
2. In a separate bowl, mix together the dressing.
3. Pour the dressing over the salad and mix well.
4. Let the flavors settle for at least 20 minutes and serve.
]]>Soup season is in full effect. Here goes another yummy one for you to keep warm with. With a savory and smooth taste, this soup will rock your slow cooker and keep you sustained all day!
Ingredients
1 cup quinoa, uncooked
2 x 15oz cans of petite tomatoes, diced
1 x 15oz can of Great Northern Beans
1 onion, diced
3 cloves of garlic, minced
1/2 tsp oregano
1/2 tsp basil
1/4 tsp rosemary
2 bay leaves
4 cups vegetable broth
1 bunch kale, stems removed and leaves chopped
Instructions:
1. Place all ingredients except for the kale into a 6-qt slow cooker. Stir in 2 cups water until well combined; season with salt and pepper, to taste.
2. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in kale until wilted.
3. Serve immediately.
]]>Need something easy to throw together that is still healthy and yummy? Here ya go! This energizing pasta salad will do just that, give you energy. Perfect as a side at dinner or as a main dish for lunch. Enjoy!
Ingredients
4 cups cooked Chickpea Pasta
1/2 cup red bell peppers, diced
1/2 cup orange bell peppers, diced
1/2 cup zucchini, diced
1/2 cup yellow squash, diced
1/2 cup cherry tomatoes, cut in half
1/4 cup black olives
3/4 to 1 cup plant based ranch dressing
Instructions:
1. Toss all ingredients into a large bowl and place in the fridge. Let the salad get a little cold and then serve.
]]>Cold weather calls for a super healthy warming potion! Aside from keeping you warm, this anti-inflammatory healing broth will also nourish the cells in your body and reduce inflammation all over. It also supports detoxification of the liver, improved circulation, and has antibacterial properties to help combat sickness.
Ingredients
Handful of sea vegetables (such as nori, dulce, irish seamoss, kelp)
Handful of collard greens
1 cup dandelion greens
1 cup mushrooms (any kind, you can also use a serving of Four Sigmatic’s Mushroom Blend)
1/4 cup of fresh mixed herbs (choose any such as basil, cilantro, rosemary, tarragon, thyme, sage)
Instructions:
1. To prepare this powerful broth, start by simmering all 5 ingredients for 1 to 2 hours on low heat.
2. Strain to drink warm, or you can leave the veggies in and enjoy as a soup.
]]>
The cold weather brings with it the desire for a nice warm drink! We’ve got you covered with this yummy, Warm Winter Smoothie. Great for delicious breakfast or as an evening snack.
Ingredients
1 banana, ripe
3 dates, pitted
1/4 tsp cinnamon
1/2 tsp vanilla extract
1/4 inch of fresh ginger root
1/4 cup chopped raw walnuts
1 cup hot water
Instructions:
1. Blend all ingredients in a blender until smooth and creamy. Serve warm.
]]>
Eating a little healthier is not hard! Try this easy to prepare and very versatile, yummy Garbanzo Bean Mushroom Stirwalla. It is perfect as a main dish or as a side to your favorite grain such as wild rice! You can even put these in wraps, topping for a salad, with noodles, and the list goes on! Enjoy!
Ingredients
1 cup chickpeas, cooked
1 cup mushrooms, chopped
1 cup zucchini, chopped
1 small onion, diced
8 plum tomatoes
1/2 red bell pepper, chopped
1 tsp grapeseed oil
1/2 tsp salt
fresh parsley
dash of thyme
Instructions:
1. Heat grapeseed oil in a pan.
2. Stir in zucchini, onions, tomatoes, bell pepper, thyme and saute for 2 minutes.
3. Now add in the mushrooms, garbanzo beans, salt and pepper, and stir until combined nicely.
4. Cover and simmer on medium to low heat for 10 minutes.
5. Let cool and sprinkle in a bit of parsley on top.
]]>
These delicious zucchini hummus wraps make it easy to get plenty of veggies in for lunch! Simple to make with fresh ingredients. Enjoy your choice of grain-free wraps, which are made in a variety of flours including coconut, almond, or spelt. Hope you enjoy them! Makes approximately 4 wraps.
Ingredients
1 green zucchini, sliced
1 yellow zucchini squash, sliced
2 tomatoes, sliced
1/2 red onion, sliced
2 cups baby arugula
1/2 cup shredded carrots
1 cup hummus (click here for our homemade recipe)
Grain-free wraps
Grapeseed oil (for sautéing)
Salt and pepper to taste
Instructions:
1. Heat grapeseed oil in a pan and add green and yellow zucchini slices with salt and pepper to taste. Cook for about 5 minutes or until tender.
2. Heat tortillas on a pan for 30 seconds on each side.
3. Spread about 2 tablespoons of hummus onto each wrap, then top with other sliced veggies and greens. Wrap and enjoy!
]]>
Ingredients:
4 16oz canned black beans
1 yellow onion
1 large sweet potato
1 jalapeño
1 head cauliflower
2 tomatoes
1 oz tomato paste
32 oz vegetable broth
2 tbs chipotle chili powder
1 tbs smoked paprika
½ tbs ground coriander
½ tsp cayenne pepper
½ tsp red pepper flakes
½ tbs salt
2 tbs grape seed oil
Chopped cilantro or chives as desired for toppings
Instructions:
1. Wash and dice all vegetables.
2. Heat grape seed oil in a large pot.
3. Add onion to pot and cook on medium heat for 5 minutes or until translucent.
4. Add jalapeños and cook for 2 minutes.
5. Add all other ingredients, except for the beans, to the pot.
6. Bring to a boil then reduce heat, cover and simmer for 15 minutes, or until sweet potatoes are soft, but not fully cooked through.
7. Add beans to pot and simmer for another 15 minutes. Add spring water if more broth is desired.
8. Top with your choice of cilantro, green onions, or any other topping of preference.
]]>Ingredients:
1 box chickpea rotini pasta
3 large carrots
2 celery ribs
1 yellow onion
1/2 cup fresh parsley
1 tsp thyme
1 tsp basil
1 tsp oregano
1 tsp turmeric powder
8 cups vegetable broth
Salt and pepper to taste
Instructions:
1. Chop vegetables, then saute for 5 minutes, then add herbs and cook for an additional minute or two.
2. Add vegetable broth, pasta, and parsley. Bring to a boil then cook for 6-9 minutes based on your preference of pasta tenderness.
]]>
Ingredients
For salad:
2 cups cooked red quinoa
2 cups kale massaged with oil
1 cup arugula
¼ cup parsley
½ cup sliced radishes
1 red or orange bell pepper
½ cup cherry tomatoes
For roasted chickpeas:
Canned or cooked chickpeas
Salt and pepper to taste
For tahini dressing:
¼ cup tahini
¼ cup olive oi
3 tbs key lime juice
1tbs agave nectar
Water as needed
Salt and pepper to taste
Instructions
To make salad:
1.Cook Quinoa per package instructions
2. Heat grapeseed oil at medium heat
3. Lightly cook vegetables until the greens wilt. The rest of the vegetables should still have some crunch.
4. Add cooked quinoa to the pan and combine well.
5. Top with roasted chickpeas, pumpkin seeds and hemp hearts, and fresh sliced avocado
To roast chickpeas:
1. Preheat oven to 425.
2. Pat chickpeas dry with a paper towel.
3. Toss with grapeseed oil, salt and pepper
4. Spread single layer on baking sheet lined with parchment paper
5. Bake 30 min
6. Serve immediately or store at room temperature
For tahini dressing:
Blend all ingredients together, in blender or whisk by hand.
Ingredients:
Tortillas
Hummus (link to hummus recipe)
Sautéed tomato and red onion, sliced
Toppings of choice- salsa, avocado, or hot sauce
Instructions:
1. Spread desired amount of hummus onto one tortilla and top with sautéed tomato and red onion slices.
2. Fold tortilla in half and warm on medium heat for approximately 20 seconds on each side.
3. Top with salsa, avocado, or hot sauce!
]]>Ingredients:
4 large portobello mushrooms
6 tbs Grapeseed oil
4 tsp basil
2 tsp oregano
1 tsp cayenne pepper
2 tomatoes, sliced
2 avocado, mashed
½ red onion, sliced
1 bell pepper, Sliced
Instructions:
1. Preheat oven to 425.
2. Mix grapeseed oil, basil, oregano, cayenne, and salt in a bowl.
3. Remove mushroom stems and wipe mushroom caps off with a damp cloth.
4. Place mushrooms in the bowl with the oil, ensuring that each mushroom is fully coated in oil. Allow to marinade for 15 minutes.
5. Arrange mushroom caps on a greased baking tray.
6. Bake for 10 minutes, then flip and bake for another 10-15 minutes.
7. Serve over burger buns and top with mashed avocado spread, onion, sautéed bell peppers, or any other toppings of your choice!
]]>Ingredients:
1 cup strawberries
2 cups watermelon
1 banana
1 apple
1tbs agave
*Ice or water, a needed for desired consistency
Instructions:
1. Add all ingredients to a blender and blend for 90 seconds.
]]>
1 Red pepper
1 Green pepper
1 Red onion
3 Large portabella mushrooms
16oz Chickpeas
1 Tsp Onion powder
1 Tsp basil
1 Tsp oregano
1/2 Tsp cayenne powder
1 Tsp sea salt
Tortillas
Slice peppers, onion, and mushrooms.
Sautee with all seasonings until all vegetables are tender.
Add chickpeas to the pan with vegetables and combine well. Salt to taste.
Warm tortillas in a pan on medium heat for approximately 20 seconds on each side.
Serve vegetables on tortillas and top with guacamole, salsa, or any other toppings of your choice!
]]>
1 Bunch kale
2 Tbs Grapeseed oil
2 Tsp Sea salt
1 Tbs Cayenne powder
1 Tbs Onion powder
1. Preheat oven to 350 degrees.
2. Rinse kale and pat dry with a paper towel.
3. Using scissors or a knife, cut kale leaves off of the stems.
4. Cut kale leaves into smaller pieces, but not too small as they will shrink when cooked.
5. Place kale into a bowl and rub down with oil.
6. Add onion powder, cayenne, and salt to kale and combine thoroughly.
7. Place on a baking sheet in a single layer and bake for 7 minutes.
15 minutes
1 Avocado
2 tbsp cacao powder
3 Dates
½ tsp vanilla extract
¼ cup hemp milk
Add all ingredients to a blender and blend until smooth. Feel free to add more cacao for a richer chocolate flavor, or an extra splash of milk for a thinner consistency. Enjoy with your favorite toppings as a healthy snack.
3 zucchini
1/2 cup Chickpea flour
1/2 cup chopped red and green onions
½ tsp cayenne powder
1 tsp onion powder
1 tsp oregano
1 tsp parsley
3 garlic cloves
1tsp salt
¼ cup almond milk or any other plant based milk of choice
Shred zucchini in food processor or with manual grater
Place shredded zucchini in a strainer and squeeze liquid out with hand
Mix shredded zucchini with all other ingredients
Heat a pan with oil to cook fritters
Scoop about ¼ cup of mixture into pan and flatten with spatula
Cook on medium heat for approximately 3-5 minutes on each side, or until becoming browned and crispy on each side
20 minutes
2 cups cooked chickpeas
2/3 cup plant based mayonnaise
1/4 cup diced red onions
1/8 cup diced green peppers
1 tbsp dulse granules
2 tsp onion powder
1 tsp. dill
1/4 tsp sea salt
Add chickpeas to a bowl and mash until they have a “tuna” consistency.
Add remaining ingredients and combine to mashed chickpeas.
Chill in refrigerator for 30 – 60 minutes before serving.