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.
https://blog.katescarlata.com/2017/02/16/hearty-kale-salad/
Kale with Apples and Onions
Ingredients
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.
https://www.abc-7.com/story/12125050/kale-with-apples-and-onions
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
https://www.epicurious.com/recipes/food/views/summer-vegetable-stir-fry-51108260
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.
https://www.simplyquinoa.com/banana-blueberry-crumble/
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)
1 Roast the root vegetables: Preheat oven to 450°F. Into a large roasting pan, mix together the vegetables, garlic, 3 Tbsp olive oil. Sprinkle with salt. Roast for 45 minutes, turning the vegetables over in the pan halfway through cooking.
2 Make the tomato base: While the root vegetables are roasting, in a 4 to 5 quart Dutch oven, heat 3 Tbsp of olive oil over medium high heat. When the oil is hot, add the onions and sauté until the edges of the onions just begin to brown. Stir in the tomato paste, and cook a minute longer.
Using your hands, tear the canned tomatoes into large pieces as you add them to the pot. Add the remaining liquid from the can into the pot. Stir well. Add the Italian seasoning. Bring to a simmer, then lower the heat to the lowest possible setting. Cover the pot and let cook gently while the root vegetables are roasting. 3 Combine and simmer the roasted root vegetables, tomatoes, and greens: When the root vegetables are ready (they should be browned on the edges and easily pierced with a fork), remove from the oven. Add chopped leafy greens to the pot of tomatoes. Simmer until the greens are wilted, about 5 minutes. Stir in the root vegetables. Season with salt and pepper to taste. Season with Tabasco to taste if using.
https://www.simplyrecipes.com/recipes/roasted_root_vegetables_with_tomatoes_and_kale/
Sautéed Tomato and Onion Kale
Ingredients ⦁ 1 1/2 tablespoons olive oil ⦁ 1 cup vertically sliced red onion ⦁ 1 cup halved cherry tomatoes ⦁ 1 large bunch lacinato kale, stemmed and chopped (about 4 cups) ⦁ 1/2 teaspoon black pepper ⦁ 3/8 teaspoon kosher salt
How to Make It Heat oil in a large skillet over high. Add onion; cook 2 minutes or until slightly charred. Add tomatoes to pan; cook 2 minutes. Add kale; cook 3 minutes. Stir in pepper and salt.
https://www.myrecipes.com/recipe/sauteed-tomato-onion-kale
Orange-Roasted Rainbow Carrots
⦁ 1 pound orange carrots, unpeeled ⦁ ⦁ 1 pound rainbow carrots, unpeeled ⦁ ⦁ Good olive oil ⦁ ⦁ Kosher salt and freshly ground black pepper ⦁ ⦁ 1 teaspoon grated orange zest ⦁ ⦁ 2 tablespoons freshly squeezed orange juice ⦁ ⦁ 1 teaspoon fleur de sel Preheat the oven to 450 degrees. Remove the tops and scrub the orange and rainbow carrots with a vegetable brush. Cut the carrots in long diagonal slices. (You want fairly uniform sticks about 4 inches long by ½ inch wide.) Place the carrots on a sheet pan, drizzle with 3 tablespoons olive oil, and sprinkle with 1 teaspoon kosher salt and ½ teaspoon pepper. Toss well with your hands and spread out in one layer. Roast for 15 to 20 minutes, turning once, until the carrots are lightly browned and tender. Sprinkle with the orange zest, orange juice, and fleur de sel and toss well. Serve hot or at room temperature. https://barefootcontessa.com/recipes/orange-roasted-rainbow-carrots
Peanut Butter Apple Banana Bread YIELD: ONE 9X5-INCH LOAF TOTAL TIME:ABOUT 90 MINUTES, FOR COOLING PREP TIME:10 MINUTES COOK TIME:ABOUT 60 TO 65 MINUTES INGREDIENTS: ⦁ 1 large egg ⦁ 1/2 cup light brown sugar, packed ⦁ 1/3 cup canola or vegetable oil (liquid-state coconut oil may be substituted) ⦁ 1/4 cup granulated sugar ⦁ 1/4 cup sour cream (lite is okay; or Greek yogurt may be substituted) ⦁ 1/4 cup creamy peanut butter ⦁ 2 teaspoons vanilla extract ⦁ 1 1/2 cups all-purpose flour ⦁ 1/2 teaspoon baking powder ⦁ 1/2 teaspoon baking soda ⦁ 1/2 teaspoon salt, or to taste ⦁ 1 cup mashed ripe bananas (about 2 large or 3 small bananas) ⦁ 1 cup grated apples (about 2 small or 1 extra-large grated on the coarsest blade of a box grater; I used unpeeled gala apples) ⦁ 1 cup peanut butter chips (butterscotch chips or a mix-and-match combination of peanut butter and butterscotch chips may be used) DIRECTIONS: ⦁ Preheat oven to 350F. Spray one 9×5-inch loaf pan with floured cooking spray, or grease and flour the pan; set aside. ⦁ To a large bowl, add the the first seven ingredients, through vanilla, and whisk to combine. ⦁ Add the flour, baking powder, baking soda, salt, and fold with spatula or stir gently with a spoon until just combined; don’t overmix. ⦁ Add the bananas, apples, and fold gently to combine. ⦁ Add the peanut butter chips and fold gently to combine. ⦁ Turn batter out into the prepared pan , smoothing the top lightly with a spatula. ⦁ Bake for about 60 to 65 minutes (I baked 63 minutes) or until the top is golden, the center is set, and a toothpick inserted in the center comes out clean, or with a few moist crumbs, but no batter. Tip – Tent the pan with a sheet of foil draped loosely over it in the last 10 to 15 minutes of baking to prevent top and sides from becoming overly browned before center cooks through. Baking times will vary based on moisture content of bananas, apples, climate, and oven variances. Bake until done; watch your bread, not the clock and don’t worry if it takes longer to bake than the baking estimates provided. https://www.averiecooks.com/peanut-butter-apple-banana-bread/#
Meal 3
ROASTED RAINBOW VEGETABLE BOWL (30 MINUTES!) PREP TIME5 minutes COOK TIME25 minutes TOTAL TIME30 minutes Ingredients VEGETABLES ⦁ 3-4 medium red or yellow baby potatoes (sliced into 1/4-inch rounds) ⦁ 1/2 large sweet potato (skin on // sliced into 1/4-inch rounds) ⦁ 2 large carrots (halved and sliced) ⦁ 1 medium beet (sliced) ⦁ 4 medium radishes (halved) ⦁ 2 Tbsp avocado or melted coconut oil (divided // if oil-free, sub water or ⦁ vegetable broth) ⦁ 1 tsp ⦁ curry powder (divided) ⦁ 1/2 tsp sea salt (divided) ⦁ 1 cup cabbage (thinly sliced) ⦁ 1 medium red pepper (thinly sliced) ⦁ 1 cup broccolini (roughly chopped) ⦁ 2 cups chopped collard greens or kale (organic when possible) TOPPINGS ⦁ 1 medium lemon (juiced // ~3 Tbsp or 45 ml as original recipe is written // divided) ⦁ 2 Tbsp ⦁ tahini⦁ (divided) ⦁ 2 Tbsp hemp seeds (divided) ⦁ 1/2 medium avocado (divided // optional) Instructions ⦁ Preheat oven to 400 degrees F (204 C) and line two baking sheets with parchment paper (or more baking sheets if increasing batch size). ⦁ To one baking sheet, add the potatoes, sweet potatoes, carrots, beets, and radishes and drizzle with half of the oil (or water), curry powder, and sea salt (as original recipe is written- 1 Tbsp (15 ml) oil (or water), 1/2 tsp curry powder, and 1/4 tsp sea salt). Toss to combine. Bake for a total of 20-25 minutes or until golden brown and tender. ⦁ To the second baking sheet, add the cabbage, bell pepper, and broccolini. Drizzle with with the remaining half of the oil (or water), curry powder, and sea salt (as original recipe is written- 1 Tbsp (15 ml) oil (or water), 1/2 tsp curry powder, and 1/4 tsp sea salt). Toss to combine. ⦁ When the potatoes/carrots hit the 10-minute mark, add the second pan to the oven and bake for a total of 15-20 minutes. In the last 5 minutes of baking, add the collard greens or kale to either pan and roast until tender and bright green. ⦁ To serve, divide vegetables between serving plates and garnish with avocado (optional) and season with lemon juice, tahini, hemp seeds, and another pinch of sea salt (optional). You could also garnish with any fresh herbs you have! ⦁ Best when fresh. Store leftovers covered in the refrigerator for 3-4 days. Reheat in a 350-degree F (176 C) oven or on the stovetop over medium heat until hot. https://minimalistbaker.com/roasted-rainbow-vegetable-bowl-30-minutes/
Curried Yellow Squash Lentil Soup
To make this soup creamier, stir in about 1/4 cup coconut milk at the end.
Yield: Serves 6 Ingredients: ⦁ 2 tablespoons extra virgin olive oil or coconut oil ⦁ 1 yellow onion, chopped ⦁ 2 carrots, diced ⦁ 3 cloves garlic, minced ⦁ 1-inch chunk peeled ginger, grated ⦁ 1 1/2 tablespoons curry powder ⦁ 2 medium yellow squash, chopped (about 3 cups) ⦁ 6 cups vegetable broth ⦁ 1 cup red split lentils, rinsed and picked over ⦁ fresh cilantro, for garnish ⦁ sour cream for garnish ⦁ pepitas (pumpin seeds) for garnish, optional Instructions: 1. In a large pot over medium heat, saute onion and carrots in olive oil until softened. Add the garlic, ginger, and curry powder, and saute another minute. 2. Add the squash, broth, and lentils and bring to a simmer. Partially cover, and simmer until lentils are tender, about 30 minutes. 3. Season soup to taste with salt and pepper. Serve with sour cream, cilantro, and pepitas. Vegan option: substitute coconut cream for sour cream https://www.yummymummykitchen.com/2014/06/curried-yellow-squash-lentil-soup.html
Pecans Blueberries Pears & Greens Salad
Prep Time 15 minutes Total Time 15 minutes Servings 4 Ingredients ⦁ 2 cups romaine lettuce bite-size pieces ⦁ 2 cups curly-leaf lettuce bite-size pieces ⦁ 1-2 Red Anjou pears cored & thinly sliced ⦁ 1- cup fresh blueberries or ½ cup dried blueberries Trader Joe’s Dried Wild Blueberries work well ⦁ ¼ cup honey roasted pecan pieces Fresh Gourmet Honey Roasted Pecan Pieces work well ⦁ Salt & freshly ground black pepper to taste ⦁ Basil Green Goddess Dressing http://www.simplysated.com/basil-green-goddess-dressing/ ⦁ Croutons optional Instructions ⦁ Mix together all ingredients except the dressing. ⦁ Serve with Basil Green Goddess Homemade Dressing and (if desired) croutons.
http://www.simplysated.com/pecans-blueberries-pears-greens-salad/
Berries and Banana Fruit Salad
INGREDIENTS ⦁ 2 cups hulled, roughly chopped strawberries ⦁ A handful of raspberries ⦁ 1 cup blueberries ⦁ 1 apple, peeled, cored, roughly chopped ⦁ 2 bananas, peeled and thickly sliced ⦁ 1/2 teaspoon lemon zest ⦁ 2 teaspoons lemon juice ⦁ 1 teaspoon honey METHOD Prep the berries before the bananas and apples, and add them to a large bowl. As soon as you add the bananas and apples, sprinkle lemon juice over them to keep them from getting brown. Add the zest and the honey and gently toss to combine. Serve immediately. Or cover and chill for up to 2 hours before serving.
https://www.simplyrecipes.com/recipes/mixed_berry_and_banana_fruit_salad/print/
Extras
SPRING CLEANING DETOX SALAD AUTHOR: JULIA INGREDIENTS
DETOX KALE SALAD: ⦁ 1 head lacinato kale thinly sliced, dino ⦁ 1 head Russian red kale finely chopped ⦁ 1/2 red bell pepper cut into matchsticks ⦁ 6 small radishes thinly sliced ⦁ 1 medium carrot peeled and grated ⦁ 1/2 small cucumber peeled and thinly sliced ⦁ 1 large ripe avocado peeled and diced ⦁ 1 medium red beet roasted and chopped ⦁ 1/2 cup raw walnut halves chopped LEMON-PARSLEY DRESSING: ⦁ 1/4 cup + 1 tablespoon avocado oil* ⦁ 1/4 cup fresh lemon juice 1 large lemon ⦁ 1 clove garlic minced ⦁ 1/4 cup packed fresh parsley leaves ⦁ 2 teaspoons ⦁ pure maple syrup ⦁ 2 teaspoons stone ground mustard ⦁ A pinch of salt INSTRUCTIONS
PREPARE THE DETOX KALE SALAD: ⦁ Wash the kale leaves under cold water and pat dry with a paper towel. Remove the stalks and discard. Finely chop the leaves and place in a large serving bowl. ⦁ Add the remaining ingredients to the serving bowl and add desired amount of dressing. Toss everything together to combine.
PREPARE THE LEMON-PARSLEY DRESSING: ⦁ In a small blender or food processor, add all of the ingredients for the dressing and blend until smooth and creamy. If you don’t have a small blender, whisking the ingredients together in a bowl works well, too.
https://www.theroastedroot.net/spring-cleaning-detox-salad/
High Protein Blueberry Kale Smoothie
Ingredients ⦁ 1/2 banana ⦁ 1/2 cup chopped kale ⦁ 1/2 cup blueberries fresh or frozen ⦁ 1/2 cup ⦁ plain low fat yogurt ⦁ 1 scoop ⦁ protein powder 1/2 c water optional ⦁ 1 tablespoon ⦁ flax seed meal ⦁ 1/2 teaspoon ⦁ cinnamon ⦁ two handfuls ice or more to taste Instructions 0. Place all ingredients in a high speed blender and puree until smooth.
https://thelemonbowl.com/blueberry-kale-power-smoothie/