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This Week's Recipes

Meal 1

Kale Quinoa Salad Ingredients ⦁ Serves 6 ⦁ 6 cups chopped kale leaves, washed and trimmed (Or sub in a 6 cup mix of chopped spinach and/or parsley) ⦁ 1/3 cup fresh lemon juice (about 2 large lemons or 3 small to medium lemons) ⦁ 1/2 cup good quality olive oil ⦁ 1-2 teaspoons, Dijon mustard, optional ⦁ 1 1/2 cup cooked quinoa (I used Trader Joe's pre-cooked frozen quinoa) ⦁ 1 1/2 cup chopped tomatoes (I used a mix of heirloom multi-colored cherry size tomatoes) ⦁ Salt and pepper to taste. ⦁ Garnish: Toasted pine nuts or hulled pumpkin seeds/pepitas (about 2 tablespoons per serving) and sprinkle over kale salad immediately prior to serving ⦁ Serve Kale Quinoa salad cold or at room temperature. Instructions ⦁ Add kale to food processor and pulse into finely chopped kale, or finely chop by hand ⦁ Add kale to medium size bowl. ⦁ In small bowl, whisk lemon and olive oil. (Add a 1-2 teaspoons Dijon mustard, if desired); set aside. ⦁ Fold in quinoa and tomatoes in to kale. ⦁ Drizzle with dressing. ⦁ Salt and pepper to taste. ⦁ If using toasted pine nuts or hulled pumpkin seeds/pepitas, add to medium size skillet, over medium heat, until lightly toasted and fragrant. Lightly salt nuts/seeds, if desired. ⦁ Garnish salad with warm toasted hulled pumpkin seeds/pepitas or pine nuts, keeping to 2 tablespoon FODMAP portion per serving.

Kale with Apples and Onions


1 ½ tablespoons canola oil 1 ½ cups chopped onion 2 cloves garlic, finely minced 1 pound bag prewashed, pretrimmed kale ½ cup apple juice 1 large apple, cut into 1-inch chunks 1 teaspoon smoked paprika ¼ teaspoon crushed red pepper ¼ teaspoon salt

Directions ⦁ Heat oil in large stock pot or Dutch oven (8 quart) over medium-high heat. ⦁ Add onion and garlic and sauté until onions just barely begin to soften. ⦁ Reduce heat to medium, add kale and apple juice and stir well. Cover and cook until kale becomes tender, about 6 to 10 minutes. ⦁ Add apple and spices; stir to thoroughly combine, and cook uncovered for an additional 2 minutes until apples are hot but not mushy.

Summer Vegetable Stir-Fry

Makes 4 servings INGREDIENTS ⦁ 3 cups mixed tender herbs (such as basil, Thai basil, mint, cilantro, tarragon, and celery leaves), divided ⦁ 1/2 cup thinly sliced scallions, divided ⦁ 1 1/2" piece peeled ginger, sliced ⦁ 1 garlic clove ⦁ 7 tablespoons vegetable oil, divided ⦁ 2 tablespoons unseasoned rice vinegar ⦁ 2 tablespoons sesame seeds ⦁ Kosher salt and freshly ground black pepper ⦁ 2 cups cooked, cooled wheat berries, farro, or brown rice ⦁ 4 cups chopped mixed summer vegetables (such as bell peppers, eggplant, chiles, zucchini, summer squash, carrots, celery, radishes, and cherry tomatoes) PREPARATION ⦁ Combine 2 cups herbs, 1/4 cup scallions, ginger, and garlic in a mini-processor. Pulse to chop ingredients. Add 4 tablespoons oil, vinegar, and 1/4 cup water and process until a coarse purée forms. Transfer herb sauce to a bowl and stir in sesame seeds. Season to taste with salt and pepper. DO AHEAD: Herb sauce can be made 2 hours ahead. Cover and chill. ⦁ Heat 1 tablespoon oil in large heavy skillet over medium-high heat until oil just begins to smoke. Add remaining 1/4 cup scallions and wheat berries. Stir-fry until wheat berries are golden brown and slightly crunchy, about 3 minutes. Season with salt and pepper. Divide wheat berries among bowls. ⦁ Return skillet to medium-high heat and add remaining 2 tablespoons oil. Add vegetables, season with salt and pepper, and stir-fry until brightly colored and crisp-tender, about 4 minutes. Add remaining 1 cup herbs and toss to combine. Divide vegetables over wheat berries. Drizzle with herb sauce. Per serving: 380 calories, 28 g fat, 4 g fiber

Banana Blueberry Crumble

Prep Time 5 minutes Cook Time 45 minutes Total Time 50 minutes Servings 6 Calories 346 kcal Ingredients ⦁ 4 cups blueberries ⦁ 1/4 cup maple syrup divided ⦁ 1 teaspoon lemon juice ⦁ 1 tablespoon tapioca starch optional ⦁ 1 medium banana ⦁ 3 cups rolled oats ⦁ 1/2 teaspoon cinnamon ⦁ 1/2 teaspoon vanilla powder or extract ⦁ 1/4 cup coconut oil Instructions ⦁ Preheat the oven to 350ºF. ⦁ In a large bowl, combine blueberries, 2 tablespoon maple syrup, lemon juice and tapioca starch. Stir together until fully combined then transfer to a tart pan (or pie pan/baking pan). ⦁ Using the same bowl, mash the banana until smooth, trying to remove as many lumps as possible. Add in oats, spices, remaining maple syrup and coconut oil. Stir everything together until combined, then transfer the topping onto the blueberries, using your hands to spread it out evenly across the top. ⦁ Bake the crumble on the center rack for 40 - 45 minutes, covering for the last 10 minutes if needed. Blueberries should be bubbling and the oats should be golden brown. ⦁ Remove from the oven and let cool for 10 minutes before serving. Serve warm with ice cream, yogurt or coconut whipped cream! Nutrition Facts Banana Blueberry Crumble Amount Per Serving Calories 346Calories from Fat 108 % Daily Value* Total Fat 12g18% Saturated Fat 8g40% Sodium 4mg0% Potassium 323mg9% Total Carbohydrates 56g19% Dietary Fiber 7g28% Sugars 20g Protein 6g12% Vitamin A1.3% Vitamin C14.1% Calcium4.2% Iron11.4% * Percent Daily Values are based on a 2000 calorie diet.

Meal 2

Roasted Root Vegetables with Tomatoes and Kale Recipe

⦁ Prep time: 20 minutes ⦁ Cook time: 55 minutes ⦁ Yield: Serves 6 to 8

INGREDIENTS ⦁ 3 to 4 pounds of root vegetables such as parsnips, rutabagas, carrots, potatoes, golden beets, turnips, and celery root, peeled and cut into chunks ⦁ 1 head of garlic, the cloves separated and peeled ⦁ 6 Tbs olive oil, divided 3 Tbsp and 3 Tbsp ⦁ 1 teaspoon Kosher salt ⦁ 1/2 cup chopped onion ⦁ 1 heaping tablespoon tomato paste ⦁ 1 28-ounce can of whole peeled tomatoes ⦁ 2 cups (packed) of chopped leafy greens such as kale or chard ⦁ 1 teaspoon Italian seasoning or dried oregano ⦁ Black pepper to taste ⦁ Tabasco sauce (optional, to taste)