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This Week's Healthy Recipes

Meal 1

Grilled Portobello and Peach Sandwich Recipe

YIELD: serves 4

ACTIVE TIME:30 minutes

TOTAL TIME:35 minutes


4 portobello mushrooms

3 tablespoons olive oil

1 large sprig rosemary sprig

1 tablespoon fresh chopped thyme

3 small cloves garlic, minced

Juice of 1/2 lemon

Salt and pepper to taste

2 large avocados, halved and pitted

2 roma tomatoes, seeded and chopped

4 peaches, halved, pitted, and cut into thick slices

4 ciabatta rolls or other burger buns of your choice, preferably toasted or grilled

2 cups baby arugula


Using a wet cloth or paper towel, clean the portobello mushrooms to remove any dirt. Pull half the leaves off the rosemary sprig and roughly chop, leaving the rest of the leaves near the end to use as a grilling brush. In a large bowl, combine the chopped rosemary with the olive oil, thyme, 3/4 of the garlic, and half the lemon juice with a pinch of salt and pepper. Add the mushrooms and toss to coat well.

While the mushroom marinates, mash the avocados in a second bowl and add the remaining garlic, lemon juice, and chopped tomato. Season to taste with salt and pepper.

Prepare a charcoal or gas grill, or heat a ridged grill pan over high heat for a full minute. Lay the mushrooms on the grill and cook until nicely caramelized and starting to release their liquid, but not completely dry, 3-5 minutes per side. On another part of the grill or grill pan, cook the peach slices until caramelized and soft, 4-5 minutes per side.

If desired, briefly toast the rolls or buns on the grill. While the mushrooms and peaches continue to cook, spread the avocado mixture on both sides of the buns or rolls and divide the arugula amongst the four sandwiches. Top with the mushrooms, followed by the peaches. For a neater package, secure the sandwich with large toothpicks. Serve right away while the mushrooms are still hot and juicy.


PREP TIME 10 mins

COOK TIME 20 mins

TOTAL TIME 30 mins

Serves: 6 servings


1 Tablespoon Olive Oil

2 cups of sliced purple potatoes

3 Anjou pears cored and cut into thin wedges

1 Tablespoon Mustard Seeds

¼ cup lemon juice

¼ cup Apple cider vinegar

¼ cup extra virgin olive oil

1 Tablespoon Honey Dijon mustard

1 Tablespoon of coconut aminos

1 Tablespoon of coconut nectar

1 small onion sliced

4 cups of torn Kale

Black sea salt and ground black pepper


Preheat oven to 375 degrees.

In a large skillet heat 1 Tablespoon olive oil over medium-high heat. Add potatoes and pear, cook until edges are browned. Once browned, place in the oven to roast, uncovered, for 12-15 minutes until tender.

Now for the vinaigrette dressing, in a medium bowl whisk together the Mustard seeds, Lemon juice, Apple cider vinegar, ¼ cup of olive oil, Honey Dijon Mustard, Coconut aminos, Coconut nectar.

In a large bowl combine potato mixture, onions, and kale. Pour in vinaigrette: toss to coat.

Season to taste with black salt and pepper.

Serve immediately.


To soften kale, massage for 1-2 minutes with olive oil until kale starts to wilt.

Sweet Cabbage and Kale Salad with Lemon Poppyseed Dressing


2 cups napa cabbage, chopped

1 cups curly kale, chopped

1/4 cup dried cranberries

1/8 cup dried cherries (optional)

1/2 chopped pear (with skin on)

1/2 chopped apple (with skin on)

1/4 cup sliced almonds (optional)

3/4 cup Lemon Poppyseed Dressing

1 Tbsp honey

1/2 squeezed lime


Toss all ingredients together with the exception of dressing, honey, and lime.

Mix together Lemon Poppyseed Dressing, honey, and lime.

Just before serving, pour dressing over salad and toss.

Serve salad chilled.




1/4 cup brown sugar

1/4 cup butter

3 cups sliced pluot (about 5 pluots)

2 tablespoons flavored liqueur (I used Godiva Chocolate Liqueur)

2 tablespoons cognac, brandy or rum (not all of them, just one)


In sauté pan, heat brown sugar over medium heat until melting.

Add butter and pluots (or whatever new mystery fruit you may have discovered), stir occasionally, continue cooking for about 6 minutes.

Remove from heat, add the flavored liqueur, return to heat, cook for another 2 minutes.

Remove from heat add the liquor, return to heat. The pan should flame when slightly tilted.

When flame has extinguished, stir and remove from heat. (You could also reduce liquid down more if you’d like, depending on what you’re using it for.)

There are flambé recipes that call for more alcohol or no flavored liqueur, so go with the flow and use what you have available.

Meal 2

Simple Vegetable Quiche

This simple veggie quiche has a gluten-free crust and filled with fresh veggies, like asparagus and purple potatoes. Can easily be customized to use veggies you already have on hand.

Recipe type: Gluten-Free, Dairy-Free, Vegetarian

Serves: 8-10 servings


1 single pie crust (gluten-free recipe below. Can also use your favorite single pie crust recipe or deep-dish store-bought crust)

1 tablespoon avocado, coconut, or other cooking oil

1 medium onion, chopped

1 medium potato of choice, peeled and sliced ⅛-inch thick (I used purple, but russet, sweet or fingerling potatoes will also work)

½ bunch asparagus, ends trimmed and chopped into thirds, plus a few whole to decorate the top (about 1–1½ cups. Can also use another veggie of choice, like mushrooms, spinach, peppers, zucchini, squash, etc.)

2 cups baby kale, spinach, or other greens of choice, roughly chopped*

1-2 garlic clove, peeled and minced

7 eggs

½ cup milk** (I used original unsweetened almond milk)

salt and pepper

Gluten-Free Crust:

1¼ cups gluten-free all-purpose flour (I used Bob's Red Mill Gluten Free 1-to-1 Baking Flour)

1 tablespoon cane/coconut sugar or honey

¼ teaspoon salt

6 tablespoons palm shortening or butter (if not dairy-free)

1 large egg

2 teaspoons lemon juice or vinegar

1-2 tablespoons ice cold water, if needed. Only use enough to make dough come together.



Combine flour, sugar, and salt in a large bowl. Add shortening/butter and cut into the flour with a fork or pastry blender until mixture is crumbly and no large chunks of fat remain.

In a small bowl mix together lemon juice/vinegar and egg. Add to the flour mixture and blend with a fork. If necessary, add cold water a tablespoon at a time until dough comes together. Careful not to add too much.

Lightly grease a 9-10-inch tart pan or pie plate (I used a 10-inch tart pan.) Place dough between two pieces of parchment paper or plastic wrap and roll into a circle a little larger than your pan.

Use the parchment paper to invert the crust into your pan. Press into the bottom and up the sides of the pan. Flip excess dough into the pan to double up the dough on the sides. This will reinforce the edge so that it holds together better when it's sliced. If using a tart pan, a flat bottomed glass or measuring cup helps to press the crust evenly into the bottom and sides of the pan.

Place finished crust into the fridge to chill while you prepare the filling.


Preheat oven to 350F. Place a large sauté pan over medium heat. When pan is hot, add onion and sauté until it begins to turn translucent. Add potato and continue to cook for 1-2 minutes. Add chopped & whole asparagus, greens, and garlic. Season with salt and pepper. Cook mixture just until the greens begin to wilt. Remove from heat.

Crack eggs into a large bowl and beat with a whisk. Stir in milk and season with salt and pepper. Set aside. (If you eat cheese, you can add it in with the eggs. See notes below for details)

Putting it Together:

Remove prepared crust from the fridge and place onto a baking sheet. Fill with sautéed veggies, reserving whole asparagus and a few potato slices to decorate the top.

Pour egg mixture over veggies. If you used a smaller pie pan, you may not need it all. Decorate the top with reserved potatoes and asparagus.

Place baking sheet into the oven and bake for 40-50 minutes, until center is just set. Allow the quiche to cool completely before removing it from the tart pan. Serves 8–10.

If making ahead of time, place the cooled and covered quiche into the refrigerator overnight and right before serving place the covered quiche into a 300F oven for 15-20 minutes, just until heated.

Serve warm or at room temperature.


*Can replace some of the veggies with chopped turkey, ham, bacon, etc. **If not dairy-free, you can add ½ cup of your favorite cheese like gruyere, swiss, cheddar, etc.

Vegan Irish Cabbage Soup

Prep Time

20 mins

Cook Time

50 mins

Total Time

1 hr 10 mins

6 Servings


2 tsp extra-virgin olive oil or 3 tbsp vegetable broth if you don’t cook with oil

2 ½ cups onion diced

1 cup celery chopped

2 cups carrots sliced into thin coins

2 garlic cloves minced

3 cups potatoes diced

2 ½ cups tomatoes chopped

5 cups green cabbage chopped

3 cups kale chopped (we used lacinato, aka dinosaur, kale)

32 oz vegetable broth

2 cups water

1 tbsp apple cider vinegar

2 tsp dried sage

1 tsp ground caraway seeds

Salt and pepper to taste


Heat a large soup pot on medium-high heat. When the pan is hot, add the olive oil or broth, then add the onions. Stir and cook for approximately 3 minutes, or until they begin to turn translucent and sweat.

Add the celery and carrots and stir well. Cook for 5 minutes, stirring occasionally. Add the garlic and stir. Cook for 3 minutes, stirring occasionally.

Add the broth and water, then add the potatoes and tomatoes and bring to a boil. Once the broth is boiling, reduce the heat to simmer and cook for 20 minutes.

Stir in apple cider vinegar, spices, and salt and pepper, then stir in the cabbage and kale and cook for another 15 minutes, or until the potatoes are fork tender.

Healing Cabbage, Potato, Carrot, & Tomato Curry Stew


1 small cabbage head, chopped into 1 inch pieces (Note you might want to shred cabbage so it is easier to chew)

4 small carrots

1 large can of diced tomatoes

3 cups vegetable broth

1 yellow squash, chopped into 1 inch pieces

7-8 new potatoes, chopped into 1 inch pieces

1/2 small onion, chopped

3/4-1 tsp sea salt (or less, start slow and taste test first)

Freshly ground black pepper

1-2 tbsp Arvinda’s Curry Masala (depending on how hot you like it) or other quality curry

1/2 tsp Herbamare spice (optional)

Parsley, to garnish

Directions: Wash and chop all vegetables. Throw into extra-large pot good for making soup and stew. In a large bowl, add the sauce ingredients diced tomatoes, vegetable broth, sea salt, pepper, herbamare, curry powder. Mix well. Add the sauce to the pot and stir well. Cover and cook on medium for about 45 minutes and then cook on low for another hour or until potatoes and cabbage are tender. Enjoy hot, cold, or at room temperature! Makes about 10-12 cups worth.

Dairy-Free Banana-Pear Ice Cream

This dairy-free dessert will delight even the most sensitive of stomachs.

4 very ripe frozen bananas 1 ripe Bartlett pear, peeled and cored 1/2 tsp fresh ginger, grated 1/2 tsp cinnamon seeds from one vanilla-bean pod or 1/2 tsp pure vanilla extract 2 tbsp yacon syrup (available at health-food stores) 2 tsp cocoa powder

Blend all ingredients in blender until smooth.

Transfer to container and store in freezer until ready to serve.

For chocolate drizzle, whisk yacon syrup and cocoa powder together until well combined, then drizzle on top of ice cream.

Meal 3

Carrot and Tomato Linguine



8 ounces carrots

1 shallot

7 ounces roma tomatoes


1 tablespoon pine nuts

3 tablespoons extra virgin olive oil


1/2 teaspoon dried oregano

1⁄4 teaspoon red chile flakes

1/4 cup dry white wine or water

1/2 tablespoon balsamic vinegar

1 package cooked cannellini beans

3 ounces whole wheat linguine

4 ounces kale

Fresh chives

Fresh basil

2 teaspoons capers

Bring a medium pot of water to a boil and salt it. Rinse the carrots; trim, peel, and chop the carrots and shallot. Rinse and core the tomatoes; chop them into small pieces. Trim, peel, and chop enough garlic to measure 1 teaspoon. Toast the pine nuts in a dry large skillet over medium heat, stirring often and watching them like a hawk, until they’re golden brown, 2 or 3 minutes. Transfer the nuts to a plate; set aside. Wipe out the pan.

Put 2 tablespoons oil in the same skillet over medium heat. When it’s hot, add the shallots and a pinch each of salt and pepper, and cook until the shallots start to soften, 2 or 3 minutes. Add the carrots, garlic, oregano, a pinch of the chile flakes, and another few pinches of salt. Turn the heat to medium-high and cook, stirring occasionally until the vegetables are lightly browned, 3 to 5 minutes.

Add the 1/4 cup white wine or water to the carrot mixture, stir, and cook until the liquid is nearly evaporated, about 30 seconds. Add the vinegar and tomatoes and stir. Cover the pan, turn the heat to medium-low, and cook until the carrots are tender, 10 to 15 minutes.

Meanwhile, drain and rinse the beans; set aside. Add the pasta to the pot of boiling water and stir occasionally. Start tasting it after 7 minutes; it should be tender but not mushy. When the pasta is done, drain it.

Rinse the kale; strip the leaves from the stems and chop them into large pieces. Rinse and trim the chives and basil; chop the chives; strip the basil leaves from the stems and chop them. Stir the kale into the carrot mixture, turn the heat to medium, and cook until it’s wilted, about 1 minute.

Add the pasta, beans, and capers and stir until they’re heated through. Taste and adjust the seasoning, adding more chile flakes if you’d like. Drizzle the pasta with the remaining tablespoon oil and serve topped with pine nuts, chives, and basil.


Servings: 9 -10 Rolls


3 lbs Head of Green Cabbage 1.4kg

1 oz Dried Porcini Mushrooms 28g

1/4 C Long Grain Brown Rice 51g

1/4 C French or Green Lentils 50g

1 tsp Sea Salt divided

1 Bay Leaf

2 Tbs Olive Oil

3/4 lb Cremini Mushrooms stems removed and sliced thick, 346g

1/2 C Shallot minced, 46g

1/2 C Panko Bread Crumbs 40g

1 Tbs Tomato Paste divided

1 Fist Full of Fresh Thyme divided

1 Can Diced Tomatoes 272g

Reserved Mushroom Soaking Liquid

3-4 Tbs Dry White Wine + Vegetable Broth as needed

Ground Black Pepper


To Prepare the Cabbage:

Bring a large stock pot, large enough to hold a head of cabbage, of water to a boil. Add the whole head of cabbage and simmer for 9 minutes turning it over once 1/2 way through cooking since it will float. Drain and set in a colander to cool. When cool enough to handle, gently remove the leaves attempting to keep them in tact as much as possible. You'll want to try and obtain at least 10, large in tact leaves for rolling. The torn leaves can be used to line the baking dish and eat for lunch the next day.

For the Stuffing:

Place the porcini in a bowl. Scoop out 2 C (472g) of that very hot water for the cabbage and pour over the porcini mushroom, put a lid over them and rehydrate 30 minutes. Strain, reserving the soaking liquid. Squeeze out as much soaking liquid from the mushrooms as possible. Rough chop the mushrooms and set aside.

In a small sauce pot bring 1 1/2 C (454g) of water to a boil. Add 1/4 tsp salt, bay-leaf, lentils and rice. Turn heat to low, put a lid on the pot and cook for about 40 minutes, or until rice and lentils are tender. The lentils will cook faster than the rice, but this is okay for our application.

In a nonstick saute pan add two Tbs of olive oil, heat until shimmering then add all the mushrooms. Give them a good stir then let them cook for about 2 minutes at a time before stirring again. We want to get a good sear on the mushrooms. Cook for about 13-14 minutes. Add the shallots about 3 minutes before the mushrooms are done.

In a food processor, add the mushroom mixture, bread crumbs, 1 tsp of tomato paste, 1/2 tsp salt and fresh thyme leaves from about 7 stems. Pulse about 4 times, scrape down bowl and pulse again a few more times so that mixture comes together but is not pasty.

When lentils and rice are done, scoop the mushroom mixture into the saucepot the rice and lentils were cooked in (space permitting). Add about 1/2 tsp of ground black pepper. Stir well to combine and taste for seasoning adjustment. Set aside.

For the Tomato Sauce:

Wipe out the mushroom saute pan and pour in the reserved mushroom broth. Simmer on medium for about 2 minutes. The broth will begin to slightly thicken. Stir in the remaining tomato paste until dissolved. Add 1/4 tsp of salt and a few grinds of black pepper. Stir in the diced tomatoes and cook on low for about 2-3 minutes. Set aside.

To Assemble:

Preheat oven to 350F (180C). Lightly spray a casserole dish with pan spray.

Line the dish with 3-4 cabbage leaves, or enough to cover the bottom and most of the sides. If the leaves hang over the edges, this is okay. To lay them flat you may need to cut a notch a the base of each stem.

Scoop about 1/4 C (40g) of the mushroom mixture and place it near the base of the cabbage leaf. Gently fold in the sides and start rolling, tucking in the sides as needed. Place in baking dish, seam side down, on top of the leaves. Repeat, adjusting the amount of filling as needed for smaller leaves, until all the filling is used. The rolls can be crowded, just not overlapping. If you run out of room, start another baking dish and line as with the first baking dish.

Pour the sauce over and around the top of the rolls. The sauce should come just up the sides of the rolls, not submerged. Drizzle the white wine over the top and if needed, add a bit of vegetable broth.

Give the rolls a good few grinds of black pepper and a pinch of salt. Lay 5-6 sprigs of fresh thyme across the top.

Bake, uncovered for 45-50 minutes until the tops are a bit golden with some a little crispy. Remove from oven and let set for five minutes before serving.

Roasted Kale with Purple Potatoes

Kale 2 bunches kale or 1 1/2 lb. prepped 2 garlic cloves 1 tbsp vegetable oil 1/4 tsp sea salt 5 turns of black pepper from a mill

Purple Potatoes and Carrots 1.5 pounds potatoes, purple colored 1/2 pound carrots 2 tbsp canola oil 1/2 tsp sea salt 1/2 tsp Hungarian-style paprika powder 5 turns black pepper from a mill 1 tsp fresh thyme leaves

1/4 cup fresh parsley 1 tbsp extra virgin olive oil


Kale 1. Cut off kale steams and throw out. Cut kale into 1-inch long pieces and place them in a bowl of water. Dry the kale in a salad spinner or using paper towels. 2. Peel and slice garlic 1/8 inch thick. 3. Heat oil in a gallon-sized pot using a high heat setting, add sliced garlic and cook for 30 seconds. Add kale and cook for 10 minutes, stirring every 3 minutes to prevent scorching. 4. Season with salt and pepper.

Purple Potatoes and Carrots 1. Pre-heat oven to 450 F. 2. Clean potatoes and carrots with warm water. Slice potatoes with a Mandolin or a knife 1/8 inch thick. 3. Toss veggies in a bowl with sea salt, paprika powder, black pepper and thyme. Spread the mixture onto a baking sheet. 4. Bake veggie mixture for 15 minutes. Potatoes should be soft at this point—if not, roast for an additional 5 minutes.

Assembly: Chop 1/4 cup fresh parsley and toss with warm kale, and potato/carrot mix. Season with sea salt, pepper and a tbsp of extra virgin olive oil.

Stone-Fruit Compote

Enjoy this chunky fruit spread on toast with ricotta or spoon it over plain yogurt.

Makes 1 1/3 cups


2 1/4 cups coarsely chopped stone fruit, such as peaches, nectarines, and plums (about 3/4 pound total)

2 tablespoons honey

Coarse salt

Flavor Combination 1 (Optional)

1 star anise

2 allspice berries

Flavor Combination 2 (Optional)

1 wide strip lemon zest

1 small cinnamon stick


1. In a small saucepan, combine fruit, honey, pinch of salt, water, and desired flavor combination (optional). Cook over medium-high, stirring occasionally, until fruit is soft, 8 to 12 minutes. Transfer to a pint-size jar and let cool.


Spaghetti With Fresh Tomato Sauce and Roasted Vegetables


Tomato sauce Olive oil cooking spray 2 garlic cloves, minced 1 small carrot, minced 1 shallot, minced 4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained 1/4 cup dry red wine 1 1/2 tablespoons balsamic vinegar 1/4 teaspoon crushed red pepper flakes, optional 1/4 cup chopped fresh basil

1/2 pound while wheat spaghetti 3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces 2 portabella mushrooms, halved and thinly sliced 1 red, yellow or orange bell pepper, seeded and coarsely chopped 1 1/2 tablespoons extra virgin olive oil 1 1/2 tablespoons balsamic vinegar Freshly grated pepper 2 tablespoons freshly grated Parmesan cheese


Preheat oven to 400 degrees F. Line a rimmed baking sheet with aluminum foil.

To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes

Stir in the basil and simmer for 10 minutes more. (To make smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.

Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.

Cook the pasta according to package directions. Drain.

In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.

Nutrition information

Makes 4 servings.

Each serving contains:

Calories 363 Total fat 4g Protein 15g Carbohydrate 71g Dietary fiber 4g Cholesterol 0mg Sodium 100mg Potassium 93mg

Nectarine and Pear Smoothie

Serves 2 people


3½ fluid oz soy milk

1 nectarine, very ripe

1 pear, very ripe

1 banana, very ripe

1 teaspoon agave nectar

A couple of ice cubes


Remove the stone from the nectarine with a small knife.

Core the pear and remove the seeds. You can leave the skin on or peal it off if you prefer.

Peel the banana.

Place the ice cubes in a blender or food processor.

Pour 1½ fluid oz of the soy milk on top of the ice cubes.

Blend for 5 seconds.

Add the following ingredients to the blender: Pear, banana, nectarine, 1 teaspoon agave nectar and the remaining soy milk.

Add more agave nectar if you prefer a sweeter smoothie.

Blend for 1 minute or until smooth.

Serve immediately.

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