Meal 1
Easy Kale Salad with Fresh Lemon Dressing
PREP TIME20 minutes
TOTAL TIME20 minutes
SERVINGS4 servings
AUTHORJennifer Laughlin
This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!
Ingredients
5 cups kale chopped
1-2 teaspoons olive oil
⅛ teaspoon salt
2 cups broccoli chopped
½ cup almonds sliced
½ cup cheese optional (cheddar or feta work great here!)
¼-½ cup carrots shredded
¼ cup red onion diced
¼ cup sunflower seeds
¼ cup cranberries
Lemon Dressing
¼ cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1 tablespoon dijon mustard
1 clove garlic minced
½ teaspoon dried oregano
¼ teaspoon salt
⅛ teaspoon ground black pepper
1 teaspoon honey or sugar adjust + add to taste
Instructions
First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires!
Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries. Shake your dressing once more and pour about 1/3 of the dressing over the salad. Toss to coat and add extra dressing, to taste.
Notes
Optional: I like to add poppy seeds to my salad dressing on occasion to give it a lemon poppyseed vibe - feel free to follow suit!
Simple Roasted Beets
PREP TIME10 minutes
COOK TIME1 hour
TOTAL TIME1 hour 10 minutes
SERVINGS6 servings
AUTHORHolly Nilsson
These roasted beets are the perfect way to enjoy all of the earthy sweetness of this root vegetable without losing the perfect texture from boiling them.
Ingredients
6 fresh beets or as many as desired
1 tablespoon olive oil about 1 tablespoon for every 4-6 beets
salt and pepper to taste
Instructions
Preheat oven to 375°F.
Wash beets under cold water and cut off the top and bottom. Cut beets in half and toss with olive oil, salt & pepper.
Lay out a large piece of tinfoil, top with a piece of parchment paper. Wrap and seal beets. (Or place beets in a greased baking dish and cover).
Roast the foil package for 1 hour or until beets are tender when poked with a fork.
Using rubber gloves or paper towels, rub the beets and the skins will just slide right off.
Serve warm with butter or chilled in salads.
simple celery soup
Author: Sylvia Fountaine
Prep Time: 15
Cook Time: 20
Total Time: 35 minutes
Yield: 7 cups
Category: Soup, vegan, Gluten free
Method: Stove top
A healing bowl of Celery Soup- comforting, affordable and flavorful, that can be made in 35 minutes. Healthy, delicious and vegan adaptable!
ingredients
2 tablespoons olive oil, or butter
1 onion, diced
4 fat garlic cloves, rough chopped
6 cups celery, sliced thin (about 1 ¼–1 ½ pounds) 1 extra-large head, save some leaves for garnish
2 cups potatoes, sliced into ½ inch thick rounds ( about ¾ lb – 1 extra-large russet peeled, or use a few yukons, unpeeled.
4 cups veggie or chicken broth ( or 4 cups water + 1 tablespoon “Better than Bouillon” Vegetable Base)
1 cup water
1 bay leaf (optional, remove before blending)
1 teaspoon salt
½ teaspoon pepper
1/8 – 1/2 teaspoon cayenne, start conservatively or leave it out entirely.
Add:
¼ cup fresh dill (small stems ok)
½ cup fresh parsley (small stems ok)
Stir in: ½ cup (or more) of sour cream, plain yogurt, vegan sour cream, heavy cream or cashew cream. (see notes)
instructions
Heat the oil in a big pot over medium high heat, and add the onion, stirring occasionally, letting the onions get golden, about 5 minutes.
While the onions are cooking, rough chop the garlic, celery and potatoes. When the onions are golden add the garlic and stir 1-2 minutes, until fragrant. Add the celery, potatoes, broth, water, bay leaf, salt, pepper, and cayenne. The liquid should just cover the veggies. Cover, bring to a rolling boil, turn heat down and simmer gently until potatoes are tender, about 10 minutes.
Turn heat off, remove bay leaf and add the fresh herbs and just wilt them (don’t cook herbs or you lose the vibrant color!)
Using an immersion blender blend until very silky smooth – OR if using a regular blender, let cool before blending in smaller batches. ( If blending warm soup, fill blender no more than halfway full, cover tightly with a lid and kitchen towel, holding it down firmly, when you start the motor (on the lowest setting, working up gradually) to prevent a blender “explosion”).
Blend well, a full minute, until herbs are fully blended, creating a vibrant colored soup. For extra “green” color, add a handful of raw spinach if you like, or more fresh parsley. Place it back in the same pot over low heat. Stir in your choice of sour cream, or any of the other options.
***Gently heat, careful to not over simmer, or you may lose the lovely vibrant color.
To make the crispy celery leaves, heat a generous amount of olive oil in a small skillet over medium heat. Wait until the oil is hot. Fry a “tester” celery leaf for 10-20 seconds on each side. Set on a paper towel. If it is crisp, continue on. Adding a few at a time, not overly crowding. If not crisp, fry them a little longer. You want about 3-5 leaves per serving bowl. In the same oil, you could fry the nigella seeds until you just begin to hear popping. Turn heat off. Arrange the crispy celery leaves in a crescent shape. Spoon a little of the nigella seeds along with a little oil in the same shape. Sprinkle with hemp seeds if you like.
Butter Lettuce Salad with Roast Beets, Orange & Avocado
INGREDIENTS
2 heaping cups butter lettuce blend; torn if necessary
1/2 cup diced roast beets*
1/2 medium-large orange (I like Cara Cara); supremed/sectioned and roughly chopped (use all juices too)
1/2 teaspoon balsamic vinegar
1 teaspoon extra virgin olive oil
1/4 medium-large avocado; diced
2 teaspoons toasted pepitas
Sea salt, to taste
Fresh ground black pepper, to taste
INSTRUCTIONS
Arrange the lettuce on a medium-sized plate or bowl.
In another medium-sized bowl, add the diced beet, orange with juices, balsamic vinegar, and olive oil. Gently toss.
Spoon the dressed beet and orange mixture over the lettuce.
Top with the avocado and pepitas.
Season with salt and pepper. *To roast beets, wrap each beet in foil and place directly on the middle rack of a 425 degree oven. Roast until a knife inserted in the center meets little resistance. Once cool enough to handle, rub the skins off with your fingers. Dice or prep as desired.
Sautéed Pears with Bacon and Mustard Dressing
INGREDIENTS
6 ounces slab bacon, sliced ¼ inch thick, slices cut into ¼ inch pieces
4 ripe but firm Bosc pears, quartered, seeds removed
Kosher salt, freshly ground pepper
1 tablespoon white wine vinegar
1 tablespoon whole grain mustard
3 tablespoons plus 2 teaspoons walnut oil or olive oil
½ cup unsalted, roasted walnuts
Sliced chives (for serving)
RECIPE PREPARATION
Cook bacon in a large skillet over medium, stirring occasionally, until golden brown and crisp around edges, 10–12 minutes. Using a slotted spoon, transfer to paper towels to drain. Pour off all but 1 Tbsp. bacon fat from skillet.
Season pears with salt and pepper and cook in skillet with bacon fat over medium-high, turning occasionally, until golden brown and starting to soften (they should be slightly firm at cores), 5–7 minutes. Transfer to a platter; let cool.
Meanwhile, whisk vinegar, mustard, and 3 Tbsp. oil in a small bowl to combine; season dressing with salt and pepper. Toss walnuts with remaining 2 tsp. oil in another small bowl; season with salt. Drizzle dressing over pears and scatter walnuts and bacon on top. Just before serving, top with chives.
Do Ahead: Dish (without chives) can be made 3 hours ahead. Store tightly wrapped at room temperature.
Pan Fried Cinnamon Bananas
Quick and easy recipe for overripe bananas, perfect for a special breakfast or an afternoon snack!
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Servings: 2 People
Calories: 155kcal
Author: Kristin
Ingredients
2 bananas Slightly Overripe
2 tablespoons sugar (you can substitute with sweetener of your choice)
1 teaspoon cinnamon
1/4 teaspoon nutmeg (optional)
Instructions
Slice the bananas into rounds, approximately 1/3 inch thick.
In a small bowl, combine the sugar, cinnamon, and nutmeg (if desired). Set aside.
Lightly spray a large skillet with nonstick oil spray. Warm over medium heat.
Add the banana rounds and sprinkle 1/2 of the cinnamon mixture on top.
Cook for about 2-3 minutes.
Flip the rounds, sprinkle with the remaining cinnamon mixture
Cook for 2-3 more minutes until the bananas are soft and warmed through.
Notes
Slightly overripe bananas work best. If your bananas are too overripe, they will still taste good but they will be mushy.
If they start to get too soft, they are done. Be careful to not overcook them!
The quality of the oil can affect how the banana rounds taste, so make sure your oil is fresh and a good quality brand.
Meal 2
Sauteed Mushrooms with Garlic
PREP TIME5 minutes
COOK TIME8 minutes
TOTAL TIME13 minutes
SERVINGS4 servings
AUTHORHolly Nilsson
Sauteed Mushrooms are an amazing side dish or make a great topping for steaks or burgers! The key to the deep rich flavor is to allow the mushrooms to caramelize.
Ingredients
1 lb white or brown mushrooms or cremini or portobello
1 tablespoon soy sauce
2 tablespoons olive oil
2 tablespoons butter
1/4 cup white wine optional
1 sprig fresh thyme or a pinch of dried thyme
2 cloves garlic minced
chives for garnish optional
Instructions
Clean mushrooms by gently wiping with a paper towel or using a mushroom brush. Slice into thick slices (about 1/2").
Add butter and oil to a pan and heat over medium high heat.
Quickly toss the mushrooms & soy sauce (do not do this ahead of time, this will remove too much moisture from the mushrooms)
Add the mushrooms to the pan and toss with olive oil mixture. Do not stir allow to cook about 4-5 minutes without disturbing to brown on one side.
Add white wine if using and allow to evaporate. Add garlic and thyme (if using). Continue cooking an additional 3-4 minutes stirring occasionally until cooked.
Season with salt & pepper to taste.
Stuffed Pepper Casserole
Easy Stuffed Pepper Casserole takes classic stuffed pepper ingredients like rice, ground meat, tomato and cheese and turns them into a healthy one pot meal!
PREP:5 mins
COOK:1 hr
TOTAL:1 hr 5 mins
SERVINGS: 6 servings
Ingredients
1 tablespoon extra virgin olive oil
1 pound ground turkey or ground chicken or lean ground beef
1 medium yellow onion
1 tablespoon Italian seasoning
2 teaspoons ground cumin
1 teaspoon kosher salt
1/2 teaspoon ground pepper
3 cloves garlic minced (about 1 tablespoon)
12 ounces frozen chopped spinach thawed with as much water squeezed out as possible
1 red bell pepper cored and diced
1 green bell peppers cored and diced
2 cups water
1 can 15-ounces fire roasted diced tomatoes in their juices
1 8-ounce can no salt added tomato sauce
1 tablespoon Worcestershire sauce
1 cup uncooked brown rice rinsed and drained
1/2 cup shredded cheddar cheese
1/2 cup shredded pepper jack cheese use Monterey jack or mozzarella for a more mild flavor; or swap in additional cheddar
For serving: chopped fresh cilantro or parsley; Greek yogurt
Instructions
In a Dutch oven or similar deep, sturdy pot, heat the oil over medium high. Add the turkey and onion. With a wooden spoon or spatula, break the meat into small pieces. Cook and stir until it is browned and fully cooked through and the onion is tender, about 7 minutes.
Add the Italian seasoning, cumin, salt, pepper, and garlic. Stir and cook until the garlic is fragrant, about 1 minute. Add the spinach. With a fork (or very carefully with your fingers) break apart the clumps so it's fairly evenly distributed with the meat. Add red and green bell peppers, water, tomatoes, tomato sauce, Worcestershire, and rice. Stir to evenly combine.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let cook 30 minutes. Uncover and stir, scraping up any rice that is beginning to stick. Recover and continue to simmer until the rice is tender, about 10 to 15 additional minutes.
Remove the pot from the heat. Uncover and stir. Taste and adjust the seasoning as desired. Don’t worry if it’s still a little liquidy. It will continue to thicken and the liquid will further absorb as it sits. Sprinkle the cheese over the top, then recover.
Let sit off the heat 10 minutes, until the cheese is melted, the rice is tender (it will still have a little bit of chew, which is normal for brown rice, but it should not be crunchy). If you'd like the top golden, place the dish, uncovered, under the broiler for a minute or two (watch carefully to ensure the top does not burn). Serve warm, sprinkled with fresh cilantro or parsley.
Notes
TO STORE: Place leftover casserole in an airtight storage container in the refrigerator for up to 4 days.
TO REHEAT: Reheat the casserole in a Dutch oven over medium-low heat until hot. You can also rewarm this casserole in the microwave until warmed through.
TO FREEZE: Store leftovers in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Parmesan Crusted Crushed Turnips
A delicious, low-carb alternative to crushed potatoes!!
PREP TIME15 minutes
COOK TIME1 hour 15 minutes
ADDITIONAL TIME15 minutes
TOTAL TIME1 hour 45 minutes
Ingredients
12 small to medium turnips, peeled
Salt
2 tablespoons olive oil
3 cloves garlic, minced
Freshly ground black pepper
1 cup freshly grated Parmesan cheese (or as needed)
Chopped fresh chives
Instructions
Place peeled turnips in a pot of salted water to cover. Bring to a boil. Cook 20 to 30 minutes or until turnips can be pierced easily with a paring knife. Drain. Let cool slightly.
Preheat oven to 375 degrees.
Place the turnips on a clean kitchen towel or double layer of paper towels. Gently press each one down until it's approximately 1/2-inch high. Let them drain for 15 minutes then carefully flip them over onto a dry section of the towel or onto fresh paper towels so the other side drains and dries a bit.
Combine garlic, olive oil and salt and black pepper, to taste in a small bowl.
Line a baking sheet with parchment paper or nonstick aluminum foil. Place the flattened turnips on the lined baking sheet. Brush each turnip with a little of the olive oil and garlic combination. Sprinkle Parmesan cheese over each turnip, gently pressing it down.
Carefully and quickly flip each turnip over. Repeat with the remaining olive oil and garlic combination and cheese.
Bake for 20 to 25 minutes. Flip each turnip and bake an additional 15 minutes. Garnish with chopped fresh chives and serve.
Notes
TO MAKE IN THE INSTANT POT:
Place the rack inside your 6-quart Instant Pot and add 1 1/2 cups water. If using the 8-quart, use 2 cups.
Peel the turnips and place them on the rack.
Close and lock the lid.
Using the "Steam" setting, steam whole medium turnips for 5-6 minutes with natural release, small turnips for 3-5 minutes with natural release. THE COOKING TIME WILL DEPEND UPON THE SIZE OF THE TURNIPS.
MAKE AHEAD: The turnips can be boiled and crushed up to a day in advance. Leave on the towel and refrigerate.
Butter Lettuce Salad with Roast Beets, Orange & Avocado
INGREDIENTS
2 heaping cups butter lettuce blend; torn if necessary
1/2 cup diced roast beets*
1/2 medium-large orange sectioned and roughly chopped (use all juices too)
1/2 teaspoon balsamic vinegar
1 teaspoon extra virgin olive oil
1/4 medium-large avocado; diced
2 teaspoons toasted pepitas
Sea salt, to taste
Fresh ground black pepper, to taste
INSTRUCTIONS
Arrange the lettuce on a medium-sized plate or bowl.
In another medium-sized bowl, add the diced beet, orange with juices, balsamic vinegar, and olive oil. Gently toss.
Spoon the dressed beet and orange mixture over the lettuce.
Top with the avocado and pepitas.
Season with salt and pepper. *To roast beets, wrap each beet in foil and place directly on the middle rack of a 425 degree oven. Roast until a knife inserted in the center meets little resistance. Once cool enough to handle, rub the skins off with your fingers. Dice or prep as desired.
Pear, Apple, and Cherry Crumble
Yield:
10 servings
Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell
Ingredients
½ cup dried tart cherries
⅓ cup apricot preserves
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
2 pounds Bosc pears, peeled, cored, quartered, and cut crosswise into 1/2-inch-thick slices (about 4 1/2 cups)
1 pound Braeburn apples, peeled, cored, quartered, and cut crosswise into 1/2-inch-thick slices (about 2 1/4 cups)
Cooking spray
1 cup all-purpose flour
1 teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon ground mace (optional)
6 tablespoons chilled butter, cut into small pieces
1 cup regular oats
¾ cup turbinado sugar
Directions
Instructions Checklist
Step 1
Preheat oven to 375°.
Step 2
Combine first 6 ingredients in a large bowl, tossing well to coat. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray.
Step 3
Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, cinnamon, salt, and mace, if desired, in a food processor; pulse 5 times or until well combined. Add butter, and pulse 20 times or until mixture resembles coarse crumbs. Add the oats and sugar; pulse 5 times or until well combined.
Step 4
Sprinkle oat mixture over pear mixture. Bake at 375° for 1 hour or until topping is golden and filling is bubbly. Cool on a wire rack 10 minutes. Serve warm or at room temperature.
Meal 3
Healthy Candied Yams!
Prep Time 15 min Cook Time 30 min
Ingredients
1 yam cubed
1/4 cup orange juice
2 T maple syrup
1 tsp cinnamon
1/2 tsp nutmeg
Instructions
Preheat oven to 400.
Slice the yam into 1 inch cubes.
Throw them in a pot of boiling water for about 5-7 minutes until they are slightly underdone.
Transfer then yams to a greased baking pan. (For this recipe I used an 8X8 glass dish)
In a measuring cup, mix the orange juice, 1T maple syrup, cinnamon and nutmeg.
Pour the mixture over the yams.
Bake in the oven for about 25 minutes.
For the last 2 minutes of cooking, pull the dish out and brush with the last T of maple syrup. Enjoy!
Butter Lettuce, Persimmon, Feta, and Hazelnut Salad
INGREDIENTS
2 tablespoons Sherry wine vinegar
1 tablespoon minced shallot
1 1/2 teaspoons Dijon mustard
1/3 cup olive oil
1 large head of butter lettuce or Boston lettuce, torn into bite-size pieces
3 medium-size firm but ripe Fuyu persimmons, peeled, halved, sliced
1/2 cup crumbled feta cheese
1/4 cup chopped toasted hazelnuts
Combine vinegar, shallot, and mustard in small bowl. Gradually whisk in oil. Season dressing with salt and pepper.
Place lettuce in large bowl; toss with dressing. Gently toss in persimmons, cheese, and nuts. Season salad to taste with salt and pepper.
KALE SALAD WITH WARM CRANBERRY ALMOND VINAIGRETTE
3 Tbsp. olive oil, divided
1 shallot, peeled and thinly sliced
3 cloves garlic, coarsely chopped
1 cup dried cranberries
2 Tbsp. red wine vinegar
2 teaspoons honey
juice and zest of half a lemon
1/8 tsp. salt
1/8 tsp. black pepper
1 bunch kale, very thinly sliced
1/4 cup sliced almonds
(optional) 1/4 cup crumbled blue cheese or goat cheese
INSTRUCTIONS
Heat 2 Tbsp. oil in a large saute pan over medium-high heat. Add shallot and saute for at least 5 minutes or until tender. Add garlic and saute for 1 minute. Then add cranberries, red wine vinegar, honey and lemon juice and zest, and stir to combine. Season with salt and pepper.
In a large bowl, toss the kale with olive oil and an extra pinch of salt, and massage kale with your fingers for 1 minute until tender. Add in the cranberry/shallot mixture and almonds, and toss to combine. Serve topped with crumbled cheese if desired.
Pear Balsamic Salad with Dried Cherries and Candied Walnuts
Incredibly flavorful, 30-minute pear balsamic salad with dried cherries and easy candied walnuts! A sweet and savory plant-based side or entrée.
Ingredients
1 heaping cup raw walnuts
2 tsp olive or coconut oil
1 Tbsp coconut sugar
2 tsp maple syrup (or agave nectar)
1 pinch sea salt
1 pinch ground cinnamon
1 pinch cayenne pepper (optional)
DRESSING
1/4 cup balsamic vinegar
1/4 cup extra virgin olive oil
1 medium shallot, minced
1 pinch each sea salt and black pepper
SALAD
mixed leafy greens
1 ripe Bosc or Bartlett Pear (thinly sliced lengthwise // stem and seeds removed)
1/4 cup dried cherries (or cranberries, though cherries are best!)
Instructions
Preheat oven to 350 degrees F (176 C) and add raw walnuts to a bare or parchment-lined baking sheet.
Once oven is preheated, toast walnuts for 7 minutes. Then remove from oven and add remaining ingredients directly to the walnuts (oil, coconut sugar, maple syrup, sea salt, cinnamon and cayenne - optional). Use a spatula to thoroughly toss/combine.
Place back in oven and roast for another 4-6 minutes or until fragrant and golden brown. Set aside to cool.
In the meantime, prepare dressing by adding all ingredients to a jar (or mixing bowl) and shaking vigorously (or whisking) to combine. Taste and adjust flavor as needed, adding more balsamic for acidity, salt or pepper for flavor balance, or olive oil for creaminess. Set aside.
To serve, add greens, half of the sliced pear, dried cherries, and half of the roasted walnuts to a large mixing/serving bowl. Drizzle with a bit of the dressing and toss to combine.
Plate and garnish with remaining pears and walnuts, and serve with remaining dressing. Best when fresh, though leftovers store separately in the refrigerator up to 3 days. Store walnuts well sealed at room temperature.
Pumpkin-Pear Crisps
INGREDIENTS
Streusel
1/4 cup old-fashioned oats
1/4 cup shelled pumpkin seeds (pepitas)
1/4 cup walnuts
1 large egg white
1/4 cup (packed) dark brown sugar
1/4 cup (1/2 stick) chilled unsalted butter, cut into 1/2” cubes
3 tablespoons unbleached all-purpose flour
3 tablespoons whole wheat flour
1/2 teaspoon ground cinnamon
Compote
2 cups 1/4” inch cubes peeled, seeded sugar pumpkin or butternut squash (about 1/2 lb)
1/4 cup pure maple syrup
1/4 cup golden raisins
2 tablespoons fresh lemon juice
1 tablespoon (packed) dark brown sugar
2 teaspoons ground cinnamon
1/4 teaspoon ground cloves
3 large pears (2 lb.), peeled, cored, cut into 1/4” cubes (4 cups)
1/2 teaspoon vanilla extract
RECIPE PREPARATION
Streusel
Preheat oven to 375°. Bake oats, pumpkin seeds, and walnuts on a rimmed baking sheet until light golden, about 10 minutes; let cool. Transfer to a food processor. Add the remaining 6 ingredients and pulse until crumble forms. Spread on rimmed baking sheet; bake until golden and crispy, occasionally breaking up lumps, 18–20 minutes. Let cool.
Compote
Preheat oven to 375°. Bring first 7 ingredients and 1 1/2 cups water to a simmer in a large saucepan over medium heat. Cover and simmer until pumpkin is just tender, about 7 minutes. Add pears and vanilla; cook uncovered, stirring often, until pears are tender, about 10 minutes. Using a slotted spoon, transfer pumpkin-and-fruit mixture to a medium bowl. Simmer syrup in pan until reduced to 1/2 cup, 3–5 minutes
Arrange ramekins on a rimmed baking sheet. Divide compote among ramekins. Drizzle each with 1 Tbsp. reserved syrup.
Bake until filling is bubbling at edges, 25–30 minutes. Top with streusel and serve.