MEAL #1
COUSCOUS SALAD WITH DANDELION GREENS, CHARD, MANGO, BERRIES, AND GARLICKY HONEY LEMON SALAD DRESSING
PREP TIME: 20 MINUTES
COOK TIME: 15 MINUTES
TOTAL TIME: 35 MINUTES
SERVINGS: 2 PORTIONS
With the goodness of fresh dandelion greens, Red and Yellow Swiss Card, Lettuce, juicy ripe Mangoes, some frozen and some fresh berries, the couscous plays the perfect foil to this summery deliciousness. Serve with my lemon honey dressing or strawberry poppyseed dressing.
INGREDIENTS
1 cup couscous
Water eggs couscous - to cook and
1 teaspoon olive oil
2 Mangoes - Ripe
4 Tomatoes
a few Cherry tomatoes
2 Eggs
1 cup Berries
parsley - or other herbs
Dandelion Greens
chard - Swiss
lettuce
to taste salt
INSTRUCTIONS
The ingredients in this salad are flexible. Quantities in the ingredients list above are indicative and may be changed to your taste. Other greens or fruits may be substituted for the ones above. Quinoa may be used instead of couscous.
TO PREPARE THE INGREDIENTS:
Set the eggs to boil.
Once done, let them cool and then peel the shells. Set aside till required.
TO COOK THE COUSCOUS:
While the eggs are set to boil, make the dressing (below) and cook the couscous as per package instructions or as in the method below.
I used instant couscous and followed Yotam Ottolenghi's instructions in the recipe for 'Tomato Party' from his "Plenty' Book. Pour the couscous into a bowl, add a little olive oil and salt. Add boiling water to cover the couscous completely, and then a bit more.
Stir and cover the bowl with cling film. After about 12 minutes, check if the water is completely absorbed by the couscous. If it is still moist, cover again and let it steam for a few more minutes till all the water has been absorbed. Remove the cling wrap, stir with a fork and set the couscous aside to cool.
TO PREPARE THE OTHER INGREDIENTS:
Peel, deseed and slice the mango into strips. Slice the tomatoes and larger cherry tomatoes.
Wash and spin dry the lettuce. Remove the dandelion leaves from the stalks, wash and spin dry. Wash and spin dry the Chard, cutting away thicker stalks. Shred the greens to bite size pieces.
Wash and dry the berries if fresh, or if frozen, take them out from the fridge just before putting the salad together. Slice the strawberries.
You can use seasonal berries of your choice, or other ripe fruit. I have taken a cup of mixed berries, blackberries, blueberries, strawberries (hulled) and cherries.
Slice the boiled eggs.
TO MAKE THE SALAD:
In a large bowl put together the greens, mango slices, tomato, and berries. Sprinkle salt and toss. Add the couscous and the slices of boiled egg. Serve with dressing.
DRESSING
1 CUP
INGREDIENTS
4 tablespoons lemon juice
¼ teaspoon lemon zest
2 tablespoons honey
2 cloves garlic
3 tablespoons olive oil
1 teaspoon pepper
¼ teaspoon salt
INSTRUCTIONS
Grate lemon zest and then squeeze out the lemon juice into a bowl. Add the zest. Mince the garlic and add. (I have minced one clove, and have chopped one more clove into larger pieces. However you could mince both into very small pieces or crush the garlic into the lemon juice instead.)
Add honey, salt and pepper and whisk briskly. Or pour all the ingredients except the olive oil into a jar, close the jar tightly with its lid and shake it vigorously so the ingredients blend.
Pour the olive oil in a slow drizzle into the honey lemon mixture, whisking all the while until the oil emulsifies.
Set in the fridge to chill and for the flavors to set, for 10 minutes. This dressing may be used for up to a week if tightly covered and kept in the fridge, and only a dry spoon is used.
I added extra virgin olive oil, but you could use a sunflower oil instead, or a tablespoon of olive oil and a tablespoon of sunflower oil.
Side #1
YIELD: 4 SERVINGS
ROASTED BROCCOLINI WITH SAUTÉED MUSHROOMS
PREP TIME: 5 MINUTES
COOK TIME: 20 MINUTS
TOTAL TIME: 25 MINUTES
A healthful side to any main dish. Fresh vegetables full of flavor and spices.
INGREDIENTS:
ROASTED BROCCOLINI
2 bundles organic broccolini
1 tbsp extra virgin olive oil
salt/pepper to taste
SAUTÉED MUSHROOMS
1 10oz package of white button mushrooms
2 tbsp extra virgin olive oil
1 tsp coconut butter
2 shallots, chopped
2 garlic cloves, chopped
2 tsp balsamic vinegar
salt/pepper to taste
DIRECTIONS:
Preheat oven to 400F and line baking sheet with parchment paper.
Place broccolini on prepared baking dish and drizzle extra virgin olive oil and salt/pepper on top.
Bake for 15 minutes.
While the broccolini is roasting, in a large fry pan add extra virgin olive oil, shallots and garlic. Let that simmer for a few minutes.
Put mushrooms in the fry pan and once they release their moisture (bout 6-8 minutes), add in the tsp of coconut butter and balsamic vinegar along with any other spices like salt and pepper.
When broccoli is ready, add in the fry pan with the mushrooms and let all the veggies get coated from the juices. About 2 minutes.
Serve with red chili flakes or parsley on top.
Enjoy!
Side #2
Butternut Squash Zucchini Casserole
Author: Maria Koutsogiannis
Prep Time: 20 mins
Cook Time: 1 hour
Total Time: 1 hour 20 mins
Yield: 6-8
This butternut squash zucchini casserole is oh so comforting for the fall and winter. Plus, it’s so simple to make!
INGREDIENTS
1 tsp olive oil
3 cloves of minced garlic
1 medium sized white onion, roughly chopped
1 cup farro, rinsed
4 cups peeled and diced butternut squash
2 cups zucchini, cut into large cubes
2 cups vegetable stock, unsalted
1/2 cup fresh tomato
1/2 cup fresh cilantro
¼ tsp cayenne pepper or chili flakes
1 tsp coriander spice
½ cup almond milk
½ cup dairy free cheese, make sure it melts
season to taste
Instructions
Into a medium sized stove safe baking dish begin to heat your olive oil over medium heat. Add in your onions and garlic and cook down for around 10 minutes or until translucent. Stir often to avoid burning or turn the heart down to low. Add in farro, squash and zucchini and stir for another minute.
Into your baking dish add your unsalted vegetable broth, fresh tomato, fresh cilantro and season to your pallet and add your cayenne pepper or chili and coriander spice. Increase to high heat, bring to a simmer and reduce heat to low. You can now cover and cook for 25 minutes or until most of the liquid is absorbed and your farro is tender.
Once all your liquid is absorbed add your almond milk. Stir lightly and then top with cheese.
Bake at 350 degrees for 30 minutes. If you want to achieve that really golden look then you can broil for 2-5 minutes just before serving.
I suggest adding cilantro and chives as garnish, YUM!
Dessert
Orange Ice Cream (Quick and Easy Blender Recipe!)
yield: 8
prep time: 10 MINUTES
additional time: 3 HOURS
total time: 3 HOURS 10 MINUTES
The easiest orange ice cream recipe you'll ever find!
Ingredients
1 1/2 cups (400 ml) heavy whipping cream (UK: double cream)
1/2 cup + 1 Tbsp (150 ml) whole milk
1/3 cup (75 g) sugar
a little less than 1 cup (225 ml) orange juice
4 Tbsp grated orange zest (organic)
Instructions
Blend the Ingredients
Pour the cream and milk into the blender container with the sugar. Then add the orange juice and zest and blend for about 45 seconds or until it's well mixed.
Pour into a metal pan and place in the freezer for about an hour.
Remove from the freezer and stir with a spoon. Repeat this two more times (twice in two hours.)
You'll see the mixture begin to take on the texture of ice cream. When it’s ready, scoop into glasses, cups, or cones to serve.
Nutrition Information:
YIELD: 8 SERVING SIZE: 1 Amount Per Serving:CALORIES: 152TOTAL FAT: 20gSATURATED FAT: 2gTRANS FAT: 0gUNSATURATED FAT: 1gCHOLESTEROL: 13mgSODIUM: 36mgCARBOHYDRATES: 12gFIBER: 0gSUGAR: 2gPROTEIN: 1g
MEAL #2
ENTRÉE (Main Course)
Lemon Roasted Salmon with Sweet Potatoes and Broccolini
prep time 15 MINUTES
cook time 30 MINUTES
total time 45 MINUTES
Learn how to meal prep this easy lemon roasted salmon with sweet potatoes and broccolini. It's simple to do and works great for easy lunches and dinners! Just heat and EAT.
Top of Form
4 Servings
Ingredients
2 medium sweet potatoes, cubed
sea salt + fresh black pepper
½ teaspoon cumin powder
a few tablespoons of olive oil
4 cups of broccolini (or broccoli florets)
12 ounces of wild-caught salmon filets
1 tablespoon butter
2 tablespoons lemon juice
¼ teaspoon garlic powder
⅛ teaspoon red pepper flakes and/or fresh thyme (optional)
Instructions
Preheat the oven to 425ºF.
Arrange the diced sweet potatoes on one sheet pan and the broccolini on another sheet pan. Drizzle both with olive oil. Top the sweet potatoes with salt, pepper, and cumin, toss to combine. Toss the broccolini with the salt and pepper. Bake the sweet potatoes for 15 minutes, set broccolini aside.
While the sweet potatoes are baking, prepare the salmon. In a small bowl, combine the butter, lemon juice, garlic powder, pepper flakes, thyme, salt and pepper. Heat in the microwave for 15 seconds or until the butter melts. Line a small baking sheet with foil, spray with cooking spray. Place the salmon filets on top. Drizzle with the prepared lemon sauce.
When the timer on the potatoes goes off, remove and toss. Place back in the oven along with the broccolini and salmon for 12-15 minutes. Check on the salmon and broccolini around the 8 minute mark. I like my broccolini extra crunchy so I only cooked it until it was bright green. Salmon is done when firm to the touch. Baking time will vary depending on the thickness of the filet.
Side #1
Sautéed Turnips and Carrots with Rosemary-Ginger Honey
This hearty side dish is wonderful with grilled or pan-fried chicken or a meaty fish like mahimahi or swordfish. It was inspired by a recipe from Rosemary Barron's cookbook Flavors of Greece.
By Marcia Kiesel
Recipe Summary
Total:
40 mins
Yield:6
Ingredients
3 tablespoons dried currants
1/3 cup hot water
3 tablespoons honey
1 1/2 teaspoons minced fresh ginger
1 1/2 teaspoons minced rosemary
2 1/4 pounds white turnips, peeled and cut into 1/2-inch wedges
3 medium carrots, cut into 1 1/2- by- 1/4-inch sticks
1/4 cup extra-virgin olive oil
3 peppers, cut into 1-inch pieces
Salt and freshly ground pepper
1 tablespoon red wine vinegar
Directions
Step 1 In a small bowl, soak the currants in the hot water. In a small saucepan, combine the honey, ginger and rosemary and simmer over low heat for 3 minutes. Remove from the heat.
Step 2 In a large saucepan of boiling, salted water, cook the turnips until just tender, about 5 minutes. Using a slotted spoon, transfer to a shallow dish. Add the carrots to the boiling water and cook until tender, about 5 minutes. Drain.
Step 3 Heat the olive oil in a large skillet. Add the turnips in an even layer and cook over moderately high heat for 1 minute. Reduce the heat to moderate and cook, undisturbed, until lightly browned on the bottom, about 4 minutes. Stir in the carrots and peppers and season with salt and pepper. Cover the vegetables and cook, stirring occasionally, until the peppers are tender, about 3 minutes.
Step 4 Add the currants and their soaking liquid to the vegetables and cook until the liquid has thickened, about 2 minutes. Add the honey mixture, stir well and simmer for 1 minute. Season with salt and pepper and add the vinegar. Stir and transfer to a bowl. Serve hot or warm.
Make Ahead
The recipe can be prepared through Step 3 and refrigerated overnight.
Side #2
ZUCCHINI AND APPLE SAUTE
INGREDIENTS
4 tablespoons olive oil
1 red onion, peeled and thinly sliced
1 medium apple, chopped into cubes
1 medium tomatoes, chipped into cubes
1 lb zucchini, cut into 2 in. pieces
salt and black pepper
4 tablespoons parsley, chopped
1 garlic clove, crushed
DIRECTIONS
Heat 2 tbs. oil in a frying pan, add the onion; cook over low heat 7-8 minute.
Add apple and tomato; cook for 5 minute stirring.
Remove apple, tomato and onion from pan and set aside.
Sprinkle zucchini with salt; toss. Heat remaining oil in same pan and fry zucchini until tender.
Reduce heat; add onions mixture back to the pan. Simmer for 5 minutes.
Mix the parsley and garlic, then add to the zucchini and onion mixture in pan. Simmer for a few minutes, then add salt and pepper.
Serve immediately.
Dessert
Apple Banana Smoothie
Preparation Time: 10 minutes
Serves: 1 serving
Ingredients:
1 medium Gala Apple, peeled and chopped
1/2 large Banana (fresh or frozen), peeled and chopped
1/2 cup Orange Juice
2 Ice Cubes, optional
Directions:
1. Cut apple into large pieces. If you like, peel the apple before using. Peel banana and cut into large pieces.
2. Pour orange juice into a blender jar.
3. Add apple, banana and ice cubes.
4. Blend until smooth puree.
Pour prepared banana apple smoothie into a chilled serving glass and serve.
It will turn brown after some period, so drink it immediately to get maximum nutrients.
Tips and Variations: If you don’t like pieces of apple skin in the smoothie, peel the apple before using. Use frozen banana instead of fresh one to make thick smoothie.
Taste: A unique combination of sweet, mild sour and creamy taste Serving Ideas: Serve it as a dessert or with snacks in the afternoon
Meal # 3
ENTRÉE (Main Course)
Sweet Potato Boats with Broccolini, Zucchini, Spinach, Crispy Garbanzos, & Tahini Sauce
Ingredients
Sweet Potatoes or yams, 4 medium size
Steam them in a large pot with water and a steamer basket covered for 20-30 minutes depending on size. Put a fork in them to make sure they are very tender.
Crispy Garbanzo Beans
1 29 oz can of garbanzo beans, drained and rinsed
1/2 tsp curry powder
1/4 tsp turmeric powder
1/2 tsp sea salt
3 tbsp coconut or avocado oil
Preheat oven to 425F. Mix all ingredients in a bowl coating well. Spread out on a baking sheet. Roast in oven for 10 or so minutes, making sure to stir every 5 minutes. You want them a little brown and crisp. Be careful not to leave in too long, they can dry out.
Roasted Broccoli and Zucchini
1 large bunch of broccolini, washed and trimmed
2 large Zucchinis, chopped in half then sliced long ways
high heat oil like avocado or coconut oil, I love Chosen Foods Avocado Oil!
1 tsp. granulated garlic
1/2 tsp sea salt
1 tbsp nutritional yeast ( optional)
Preheat oven to 425F. Coat the vegetables with oil and spices. Line on baking sheet, spacing out, this allows each piece to get nice and brown. Roast for 20 or so minutes until brown and tender. I do flip over after 10 minutes to get all sides crispy.
Tahini Sauce
1/2 cup tahini paste
1 lemon, juiced
1 tbsp. tamari soy sauce
1 tsp. granulated garlic powder
1/2 cup warm water, or more to achieve preferred consistency
In a jar, or a bowl, mix all ingredients together. Adding more tamari or garlic to your liking. If it thickens up too much simply add a little water so it is pourable over the sweet potato boats.
Assembling the Sweet Potato Boats
Place a sweet potato on a plate and make a slit in the top with a knife. With your fingers open up the potato so that you can fill it with all the toppings. First take a handful of spinach and stuff it in, adding broccolini pieces, zucchini, crispy garbanzo beans, and then lastly drizzling as much tahini sauce as you want. Eat right away, and enjoy all the yumminess!
Side #1
Roasted Sweet Peppers and Carrots with Orange and Hazelnuts
Fresh slices of citrus give a jolt of energy to roasted peppers and carrots while also complementing their natural sweetness.
Servings:4
Top of Form
Ingredients
2 small bell peppers, halved and seeded
5 medium carrots, trimmed, scrubbed, and halved
2 tablespoons olive oil, plus more for drizzling
Coarse salt and freshly ground black pepper
1 navel orange, peel and pith removed, sliced
1 clementine, peel and pith removed, sliced
1/4 cup fresh goat cheese
1/4 cup toasted hazelnuts, chopped
1 tablespoon sherry vinegar
Directions
Step 1
Preheat oven to 425 degrees. On a rimmed baking sheet, drizzle peppers and carrots with olive oil and season with salt and pepper. Roast, flipping once, until golden brown and tender, about 20 minutes.
Step 2
Arrange roasted carrots and peppers with the citrus on a platter. Top with crumbled goat cheese and hazelnuts. Whisk vinegar and remaining 2 tablespoons oil; season with salt and pepper. Drizzle over vegetables.
Side #2
Turnip Salad
This seems like an odd mix of ingredients, but it's a great salad with a sweet and slightly sour flavor.
Prep:15 mins Cook:15 mins
Additional:
13 hrs Refrigeration
Total:
13 hrs 30mins
Yield:
6 to 8 servings
Ingredients
4 turnips, peeled and chopped
1 bunch green onions, chopped
2 Granny Smith apples - peeled, cored and chopped
4 slices canned pineapple, chopped
½ cup white sugar
¼ cup vegetable oil
1 tablespoon water
1 teaspoon salt
¼ teaspoon ground black pepper
Directions
Step 1 Bring a large pot of salted water to a boil. Add turnips and cook until tender but still firm, about 15 minutes. Drain, and cool.
Step 2 In a large bowl, combine the turnips, green onions, apples, pineapple and sugar. Stir to evenly coat with the sugar.
Step 3 Whisk together the oil, water, salt and pepper. Pour dressing over fruit and vegetables.
Toss and refrigerate overnight before serving.
Nutrition Facts
Per Serving:
201 calories; protein 1.3g; carbohydrates 33.2g; fat 8.1g; sodium 387.4mg.
Dessert
A twist on Nicole Rucker's Fermented Banana Cake from her cookbook, Dappled.
Ingredients
Softened butter for greasing
2 cups all-purpose flour
1 tablespoon ground cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup sour cream or whole fat Greek yogurt
1 cup packed dark brown sugar It's a lot of sugar but that's what makes it a cake.
1 cup mashed bananas from very ripe bananas, about two whole bananas In the original recipe, you ferment the bananas for a few days.
1/2 cup extra-virgin olive oil
1/4 cup honey or maple syrup
2 large eggs
1 tablespoon rum or whiskey
1 teaspoon kosher salt
1/2 cup wheat bran or old-fashioned oats
2 large bananas
Turbinado sugar or granulated sugar
Instructions
Heat oven to 350 and grease a 9-inch springform pan with the softened butter, about a tablespoon.
Sift or whisk together the flour, cinnamon, baking powder, and baking soda into a large mixing bowl. Set aside.
Combine the sour cream (or yogurt), brown sugar, mashed bananas, olive oil, honey (or maple syrup), eggs, rum (or whiskey), and salt in a separate bowl. Add the wheat bran (or oats) and mix until no dry bits of bran remain. Allow the mixture to sit for five minutes before continuing.
Add the wet ingredients to the dry ingredients. Mix until no dry bits of flour remain.
Pour the batter into the springform pan. Cut the remaining two bananas diagonally into 1-inch-long slices. Arrange the banana slices on top of the batter and sprinkle with the Turbinado sugar (or, if you don't have, the granulated sugar).
Bake until a cake tester comes out clean, 45 minutes to an hour. For extra pizzazz, you can broil the top of the cake, just keep an eye on it so it doesn't burn. Cool the cake completely in the pan, then transfer to a serving plate. Sprinkle with powdered sugar and serve at room temperature.