Creamy Mushroom and Kale Soup

Many creamy soups are thickened with flour and filled with cream. When it comes to soup, always be sure to ask about ingredients when dining out and read labels carefully at the store.

Just because you have a gluten or dairy sensitivity does not mean you cannot enjoy a creamy soup. This is perfect on a cold winter day!

Ingredients
2 cups baby portabello mushrooms (or button mushrooms would work just fine), chopped
2 cups shitake mushrooms, chopped
1 onion, chopped
1 tbsp coconut oil
1/2 tsp nutmeg
1 tsp dried thyme
1 tbsp dry sherry
2 cans light coconut milk
1 can full fat coconut milk
4 cups organic vegetable broth
1 bunch of kale, chopped
Salt and pepper to taste
2 tbsp brown rice miso
1/2 cup water

Instructions
1. In a large soup pot, melt coconut oil over medium heat.
2. Add onions, mushrooms, dash of salt, nutmeg, thyme. Continually stir and cook about 8 minutes until mushrooms and onions are soft.
3. Add 1 tbsp dry sherry and stir mixture continually for another 2 minutes.
4. Add coconut milk and broth.
5. Bring to a boil. Then reduce heat to low and add chopped kale. Cover soup pot and cook 20 minutes.
6. Remove from heat.
7. Mix miso and water together in a separate bowl. Then add to soup and stir well.
Enjoy!

Crispy Quinoa Cakes

The most common thing I hear from people when I ask if they like quinoa is, "Eh...it's ok." Rather than boiling a batch of plain old quinoa, try this recipe. It's something to get you excited about this ancient grain.

This recipe makes about 15-20 cakes. They freeze nicely in a pyrex dish and then they are so easy to pull out and re-heat on a busy workday. Enjoy!

Crispy Quinoa Cakes

Ingredients 

In a large bowl, combine the following:

1 cup quinoa
2 cups water
3 small (or 2 large) sweet potatoes, shredded
1/2 bag frozen spinach
1/2 cup kalamata olives, halved

In a small bowl, combine the following:

1/2 cup tahini (or sunflower seed butter or almond butter)
4 organic eggs
2 tbsp white wine vinegar
1 tsp salt
1 tsp oregano
1/2 tsp thyme

Preheat oven to 375 F. Bring water to a boil. Add the quinoa and simmer on low for 20 minutes. Meanwhile, whisk together the wet ingredients in the small bowl. Pour the wet ingredients into the large bowl and stir until everything is thoroughly mixed. Make into patties with your hands and place them on a greased cookie sheet. Bake for 25 minutes. Remove from oven and flip. Bake another 20 minutes. Top with salsa (my kids love to top them with the peach salsa from TJ's) and chopped avocado.

Healthy Hemp Hearts

Hemp hearts are my new favorite plant-based protein source. Hemp contains all 10 essential amino acids. Hemp also provides a nice balance of essential fats. Hemp hearts (or seeds) are a complete protein, providing 10 grams protein per 3 tbsp. Adding hemp hearts to oatmeal or smoothies will not only keep you full but also focused. Hemp hearts enhance your brain's memory and cognitive function.

Here are some of my favorite recipes to incorporate hemp hearts in
your diet:

Hemp Crusted Salmon

Ingredients 

• 1/2 cup hemp hearts
• 1 pound wild-caught salmon fillet, cut in 4 pieces
• 1/3 cup organic mayo (or veganaise, made with grapeseed oil)
• 1/2 tsp thyme or tarragon
• 1/2 tsp salt

Instructions
1.   Preheat oven to 350 F. Grease baking sheet with olive oil
2. Arrange salmon on baking sheet and spread with a thin layer of mayo. Top with hemp hearts and sprinkle with herbs and salt.
3. Bake 20 minutes.

Super Seed Granola

Dry Ingredients

• 4 cups gluten-free oats
• 1/2 cup hemp hearts
• 1/4 cup ground flax seeds
• 1/4 cup chia seeds
• 1 tsp cinnamon

Wet Ingredients

• 1/4 cup raw organic honey
• 1/4 cup coconut oil, melted
• 1/2 tsp vanilla extract

Instructions:
1.  Preheat oven to 275 F. Grease 2 baking sheets.
2. In a large bowl, combine dry ingredients. In a small bowl combine wet ingredients.
3. Add wet ingredients to dry ingredients. Spread mixture on baking sheets.
4. Bake for 30 minutes.

Coconut Chocolate Hemp Balls
 
Ingredients

• 1 cup nut butter (I use cashew butter, almond butter or sunflower seed butter)
• 1/4 cup raw honey
• 1 tbsp unsweetened cocoa powder
• 1 tsp cinnamon
• pinch of sea salt
• 1/2 cup unsweetened shredded coconut
• 1/4 cup raw sunflower seeds or pumpkin seeds
• 1/2 cup raw hemp hearts, for rolling

Instructions
1. In a large bowl, mix together the nut butter, honey, cocoa powder, cinnamon and salt until well combined. Add the coconut and seeds (pumpkin or sunflower).
2. Refrigerate dough for 20-30 minutes.
3. Roll the dough into 1.5 inch balls.
4. Roll the balls into hemp seeds to coat.
5. Store in fridge or freezer.

Gluten-Free Granola

Cereal is not a healthy breakfast food. As a general rule of thumb, if it comes from a box it is not real food. I am always suggesting my patients (and friends and family!) to eat REAL food. By this I mean substance from the earth...not from a factory. This includes fruits, nuts, vegetables, seeds, eggs, fish/meat/poultry, and WHOLE grains (meaning grains that you acutally have to cook...your whole grain bread in a bag does not count). My favorite breakfast is a green smoothie.

With that said I understand the craving for some crunch in the morning. Thus, a bowl of homemade granola. This recipe is not too high in sugar (as opposed to store-bought granola), contains seeds for added protein (and satiety) and good fat.

Gluten-Free Granola

• 3 cups GF oats
• 1/4 tsp sea salt
• 1/2 tsp cinnamon
• 1/4 cup honey
•  1/4 cup coconut oil, melted
• 1 tsp vanilla
• 1/4 cup ground seeds (chia seeds, flax seeds, pumpkin seeds or sunflower seeds)

1. Preheat oven to 300 F.
2. Stir together honey, coconut oil and vanilla.
3.  Stir together oats, salt, cinnamon and ground seeds in a separate bowl.
4. Combine all ingredients.
5. Spread mixture in a thin layer on a cookie sheet.
6. Bake in oven, stirring after 10 minutes. Total baking time is approximately 20-25 minutes. Watch closely so you don't burn!

For other healthy breakfast options, see my previous post, "Healthy Breakfast, Healthy You."

Carrot Raisin Flax Muffins

I love flaxseed. I love it for its delicious, nutty taste. And of course, I love it for its health benefits:
1. It is an excellent source of fiber, making your gut healthy. A happy,healthy gut is at the foundation of optimal health.

2. It contains anti-inflammatory essential fats. And since inflammation is at the root cause of most chronic diseases, eating flaxseeds is helping to prevent and treat many chronic and degenerative diseases. For more on flaxseeds' ability to dampen inflammation, see my post here.

3. It balances hormones. It has the unique ability to mimic estrogen if estrogen is too low, and it can also bind and decrease estrogen if it is too high. We call this hormone- modulating.

This recipe is so good. Makes for an easy breakfast or delicious, satisfying snack.

Carrot Raisin Flax Muffins (Gluten-free, Dairy-free)

• 2 cups oat flour (simply process 2 cups gluten-free oats in a food processor)
• 1 cup ground flaxseeds (aka flax meal)
• 1/2 cup coconut sugar (maple syrup or honey would work too)
• 2 tsps baking soda
• 1 tsk baking powder
• 2 tsp cinnamon
• 2 cups shredded carrots
• 2 cups shredded apple
• 1/4 cup chia seeds
• 1 cup raisins or currants

In a separate bowl combine and mix:

• 2 organic eggs
•  3/4 cup unsweetened almond milk 

 Preheat oven to 350 F. Grease muffin pan. Combine all ingredients. Fill muffin tin and bake for 20 minutes. Enjoy!

Chocolate Kale Smoothie

This smoothie satisfies your chocolate cravings while at the same time providing excellent nutrition. Cece and Lulu know this as "chocolate milk."

It has cacao nibs in it, which provide a nice crunch and a huge burst of nutrition. Cacao is one of the best food sources of magnesium, which helps relax the mind and body. This smoothie also contains super-food kale. I am always looking for more vehicles to get my family to eat more kale, and smoothies just happen to be a great one!

You can make this for breakfast, afternoon snack or desert.

 

Chocolate Kale Smoothie

• 1 cup almond milk, unsweetened
• 1 handful of chopped kale
• 1 banana
• 2 tbsp cocoa powder
• 1-2 tbsp cacao nibs (found in bulk section at your health food store)
• 1 tbsp ground flax seed
• 2 scoops vanilla or chocolate protein powder (I prefer pea protein)

Combine all ingredients in a blender. Blend and enjoy!

Grain Free Chocolate Chip Cookies

These cookies are made with almond flour, making them not only gluten free but also grain-free. Almond flour is packed full of protein and essential fat. For more on cooking with nut flours, see my previous post. I get my almond flour at Trader Joe's- it is much more affordable there!

My old "go-to" chocolate chip cookie recipe used oat flour (which is easy to make with oats and a food processor). However, after making these and discovering how moist and delicious they were, this will be my new "go-to."

These cookies are sweetened with coconut sugar. Coconut sugar does not spike your blood sugar and insulin like regular table sugar does. It is also unrefined, meaning it retains all of its natural vitamins and minerals. It has a caramel or maple flavor, giving your recipe a very deep flavor. You can use it as a one-to-one replacement for white and brown sugar.

Chocolate Chip Cookies

• 1 cup almond flour (aka almond meal)
• 1/2 stick organic butter, melted
• 1/2 cup dark chocolate chips
• 1 egg
• 1/4 cup coconut palm sugar
• 1 tsp cinnamon
• 1 tsp vanilla
• pinch of sea salt

Preheat oven to 340 F. Mix together all ingredients. Fold in chocolate chips. Bake 15-20 minutes. 

Brussel Sprouts with Hazelnuts, Sunflower Seeds and Dates

Cruciferous vegetables are part of the bassica genus of plants. They include brusssel sprouts, broccoli, cauliflower, kale, cabbage, collard greens, and bok choy.

Cruciferous vegetables contain indole-3-carbonol, which has been found to inhibit the development of several cancers, such as bladder, breast, colon, liver, lung and stomach. Indole-3-carbonol in these super-veggies has the following effects on cancer:

• They help protect cells from DNA damage.
• They inactivate carcinogens.
• They have anti-inflammatory effects.
• They induce cell death in cancer cells.
• They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (metastasis). 

These effects are powerful and are a testament to food is medicine! Aim to include at least one serving of a cruciferous vegetable in your diet daily.

I typically roast brussel sprouts, seasoning them with coconut oil, salt and pepper, and a drizzle of maple syrup. Here is a new recipe that I tried out tonight. It was delicious- so delicious that I may be including it as part of Christmas dinner. Enjoy!

Brussels Sprout Salad with Hazelnuts, Sunflower Seeds and Dates
Ingredients
1 1/2 lb brussel sprouts
Salt
2 tbsp butter
2 tbsp olive oil
2 tbsp rice vinegar
Juice of 1/2 lemon
4 dates, diced small
1/2 cup hazelnuts
2 tbsp sunflower seeds
Freshly ground black pepper

1. Cut ends off brussel sprouts. Process them in food processor to shred them.
2. Place 1/4 cup water in a large saucepan, add a pinch of salt and bring to a boil. Add sprouts, cover and cook over high heat for 3-5 minutes.
3. For the dressing, melt butter in a pan over medium-high heat until its bubbling and brown; pour into a bowl. Add oil, vinegar, lemon juice, dates and 1/4 tsp salt. Mix well; dress sprouts. Sprinkle in nuts and seeds. Add pepper to taste.


For other cruciferous recipes:
Preventing Cancer with Collard Wraps
Kale chips
Coconut-Curry Chickpeas and Cauliflower 
Cauli Mash
Millet Mashed "Potatoes"

Pumpkin Spice Smoothie

This recipe was inspired by one of my patients. I always love learning healthy recipes and tips from my patients!

This smoothie recipe makes an ideal breakfast- packed full of blood sugar stabilizing protein, antioxidant rich pumpkin, seeds for essential micronutrients and fiber, anti-inflammatory spices.

Thanksgiving is in a few days, and this might be a good breakfast to start the day off right.

Ingredients

• 1/2 can organic pumpkin
• 1 banana
• 2 scoops vanilla protein powder (I like hemp, rice or pea protein powders)
• 3-4 tbsp ground pumpkin seeds
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 1/4 tsp cinnamon
• 2 cups unsweetened vanilla almond milk

Combine all ingredients in a blender. Blend on high for 1 minute. Enjoy!

Black bean, sweet potato enchilada

Healthy Holiday Recipe:
Black bean, sweet potato enchilada
This is a delicious entrée ideal for entertaining. It can be made the night before and it travels well, so it’s great for a holiday party or a potluck. It is vegetarian but is sure to impress the omnivores as well.
Sauce
1 15 oz can tomato sauce
1 ¾ cups low sodium vegetable broth
1 tsp chili powder
1 tsp garlic powder
1 tsp dried oregano

Filling
1 tbsp extra virgin olive oil
1 small onion, diced
1 ½ lb. sweet potatoes, peeled and diced (3 cups)
1 15 oz can diced tomatoes, drained
1 16 oz jar prepared salsa
2 ccloves garlic, minced
1 15 oz can black beans, rinsed and drained

Enchiladas
Extra virgin olive oil, for brushing baking dish
16 6-inch corn tortillas, warmed
1 avocado, diced, for garnish
12 oz. goat feta cheese
cilantro, for garnish

1. To make sauce: Bring all ingredients to a simmer in a saucepan over medium heat. Whisk to combine, then remove from heat. Season with salt and pepper.
2. To make Filling: Heat oil in separate saucepan over medium heat. Add onion and sauté 3-5 minutes. Add sweet potato, tomatoes, salsa, spices, and ½ cup water; bring to a boil. Reduce heat to med-loww, and simmer 30-40 minutes, or until sweet potatoes are soft. Mash mixture until combined. Add black beans and cook 5 minutes.
3. To assemble Enchiladas: Preheat oven to 350 F. Brush 13x 9 inch baking dish with oil. Spread ½ cup sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining sauce and feta cheese. Bake 20 minutes.
4. Broil last 5 minutes, or until cheese is browned. Garnish with avocado slices and cilantro.

Super Easy Chia Pudding

This takes less than 2 minutes to make. Once you combine the ingredients you chill it for a couple hours and voila-you have a nutrient-packed super pudding! Kids LOVE this! It makes a nice energy-packed breakfast, snack or desert.

I often speak about super foods- kale, coconut, flax, salmon. Chia can rightfully be added to the list. In just a tablespoon, there is 6 grams of protein and 3 grams of omega-3 fatty acids. You may not eat salmon everyday, but you can easily eat this everyday. Chia seeds nourish the brain and decrease overall inflammation.


Chia Pudding

• 1/4 cup of chia seeds

• 1 cup unsweetened almond or coconut milk

• 1 tbsp raw organic honey (more or less depending on how sweet you want it)

• Flavors of your choice- vanilla, cocoa powder, blueberries, strawberries, pumpkin spice

Combine the above ingredients. Stir well. Refrigerate for at least 2-3 hours.

Preventing Cancer with Collard Wraps

Cece and her grandmother, "Mimi," planted collard greens this summer. They have flourished over the past couple months, and my go-to recipe for these greens are collard wraps. I've posted about collard wraps in the past. I've been experimenting with different fillings, and I especially like this one (see below). The basic idea is that you use collard leaves to make wraps in place of tortillas.

One of the beauties of collard wraps is that they make you feel ultra-gourmet. You can whip them up for a dinner party as they have a nice aesthetic appeal and do not require a lot of time or effort...not to mention, they taste divine and the nutritional benefits are endless!

Collard greens belong to the cruciferous vegetable family.  Cruciferous vegetable consumption has been implicated in the prevention of many different cancers, including lymphoma, breast, prostate, bladder, and lung cancer. Cruciferous vegetables contain the anti-cancer substances, sulforophane and indole-3-carbinol. Sources of cruciferous vegetables include broccoli, broccoli sprouts, cabbage, cauliflower, brussel sprouts and kale.

A study in China found an inverse relationship between cruciferous vegetable intake and breast cancer risk. In addition, the Nurses’ Health Study revealed the association between a high intake of cruciferous vegetables (defined as five or more servings per week) and a 33% reduction of non-Hodgkin’s lymphoma.

The flavonoid indole-3-carbinol found in cruciferous vegetables modulates several nuclear transcription factors. Indole-3-carbinol also induces phase 1 and phase 2 enzymes in the liver that metabolize estrogens and other carcinogens. This provides rationale that a high consumption of cruciferous vegetables, including collard greens, should be included in cases of breast cancer.

Ok, ok...enough with the nutrition lesson and on with the recipe!

Collard Wraps with Black Beans and Olives

Ingredients:

• 8 large collard green leaves
• 1 can of black beans, drained and rinsed
• 1/2 cup chopped kalamata olives
• 1/2 cup cheese (I like to use shredded parm, but crumbled goat cheese would be good as well. If you are vegan or sensitive to dairy, you could use dairy-free cheese or sprinkle on nutritional yeast). 
• Italian seasoning- thyme, oregano. 
• Marinara sauce

Instructions:

1. Preheat oven to 350 F. In a large saute pan or soup pot, blanch each collard green leaf in about an inch of boiling water for 30 seconds-1 minute. Remove from water and pat dry. (I do 2 at a time and pull them out after 30-60 seconds in boiling water. Then add the next 2...)
2. Fill each collard (on stem end) with 2 tbsp of beans, 1 tbsp chopped olives, 1 tbsp of cheese or cheese alternative, and spices.
3. Wrap like you would a burrito wrap. Place in a greased pyrex pan.
4. Top each collard wrap with 1 tbsp marinara sauce. 
5. Bake for 30 minutes.

Here is a nice visual of how to make the wraps. Get creative and experiment with the filling. Hope I have inspired you to make collard greens part of your diet!

Coconut Flour Blondies

I have been baking with coconut flour a lot these days. I like it because it is grain-free so it is well-tolerated even by those who have problems digesting and metabolizing grains. And in general, I am a big fan of coconut-- coconut flakes, coconut milk, coconut oil, coconut water and now, coconut flour! If you are curious about the health benefits of coconut, here you go!

I use the "Let's Do Organic" brand of coconut flour. You can easily find it at any health food store!

These blondies make a nice desert for you and your family. They are grain-free (thus gluten-free) and refined-sugar free.

Coconut Flour Blondies

• 8 dates, pitted
• 1/2 cup coconut flour
• 1/2 cup almond flour
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/2 cup coconut oil, melted
• 1/4 cup maple syrup
• 2 eggs
• 1 tsp vanilla
• 1 cup semi-sweet chocolate chips

1. Preheat oven to 350 F. Combine all wet ingredients in a food processor- dates, coconut oil, maple syrup, eggs and vanilla. Process until smooth.
2. Combine all dry ingredients (almond flour, coconut flour, baking soda and salt) in a bowl. Mix together.
3. Add wet ingredients to dry ingredients and mix.
4. Add in chocolate chips.
5. Spread dough in greased 8x8 inch pan. Bake for approx. 22 minutes. Let cool completely before serving.

Enjoy!

Coconut-Curry Chickpeas and Cauliflower

This dish is super satisfying. Creamy, savory and sweet all in the same bite. I especially like it because of the nutrition is provides. Lulu, my 9 month old, devoured it (despite it having a bit of a spicy kick to it). The coconut provides nourishing good fats for a healthy nervous system and developing brain; the curry powder makes this dish an anti-inflammatory power-house; and the cauliflower is a member of the anti-cancer cruciferous vegetable family. And did I mention it only takes about 25 minutes to make?! You can't go wrong with this one!

Ingredients
1 tbsp coconut oil (could also use olive oil)
1 small yellow onion, minced
1 carrot, thinly sliced
3 cups small cauliflower florets
2 tbsp curry powder or paste (or more if you are seeking extra anti-inflammatory benefits)
1 (14.5 ounce) can diced tomatoes, drained
1 cup vegetable broth
1 can chickpeas, drained
1 cup frozen peas
1 can unsweetened coconut milk
1/2 tsp salt
freshly ground black pepper
unsweetened dried coconut flakes (optional as a topper)

Heat the oil in a large saucepan over medium heat. Add the onion, cover, and cook until softened, about 5 minutes. Stir in the carrot, cauliflower, and curry powder to taste. Add the tomatoes and broth, cover, and cook until the vegetables are softened, about 10 minutes. Stir in the chickpeas, peas, coconut milk, salt and pepper to taste. Cook uncovered until the flavors are well blended and the mixture thickens slightly, about 10 minutes longer. Serve hot. Top with coconut flakes if desired. Serve over quinoa or brown basmati rice.

Source: Quick-Fix Vegan  by Robin Robertson

Twice Baked Sweet Potatoes Topped with Spiced Nuts

If you and your family are as big of fans of sweet potatoes as we are, you'll love this recipe! I am always looking for healthy new twists on how to prepare the antioxidant-rich root vegetable. Cece helped me make these and she termed them "sweet potato boats." Enjoy!

Topping
 1 cup hazelnuts or blanched whole almonds (I used both)
1 tbsp ground coriander
2 tbsp ground cumin
1 tsp sea salt
1/4 cup sesame seeds

1. Preheat oven to 350 F. Spread almonds and/or hazelnuts on baking sheet, and toast 5-7 mins. Transfer to bowl.
2. Add coriander, cumin, and salt to nuts. Mix well.
3. Coarsely grind nut-spice mixture in a food processor or grind with mortar and pestle. Transfer to bowl and stir in sesame seeds.

Twice-Baked Potatoes
5 medium sweet potatoes
1 tbsp olive oil
4 oz crumbled goat or feta cheese

1. Preheat oven to 350 F. Poke sweet potatoes all over with fork; bake on baking sheet 1 hour, or until soft. Cook 10 minutes.
2. Halve sweet potatoes, scoop out the flesh into a bowl and mash with oil until smooth; fold in feta without breaking up crumbles. Place potato skins on baking sheet, spoon mashed sweet potato into the skins, and sprinkle each with 1-2 tbsp of the nut topping above.  Bake 10-15 minutes.

Spiced Chocolate Pumpkin Seed Balls

These make a great  post-nap (or after-lunch) snack or desert. I love making fruit and nut/seed balls with Cece. We have fun getting our hands sticky while rolling the mixture into balls, licking the bowl and eating the finished product together. These are packed full of energizing minerals, antioxidants, protein, and essential fats. The ginger and pumpkin pie spice give them a kick of flavor with the finished product reminiscent of a chai tea meets mocha. Enjoy!

Ingredients

• 3/4 cup raw pumpkin seeds
• 2 tbsp unsweetened cocoa powder
• 1-2 tbsp ground flax
• 2 tsp fresh grated ginger
• 2 tsp pumpkin pie spice (or a blend of nutmeg, ginger and cinnamon)
• 1/2 cup pitted Medjool dates
• 1 tbsp maple syrup
• 2 tbsp ground maca powder (optional- see post on maca for all its health benefits. It is super energizing as it tonifies your hard-working adrenal glands!)

Blend ingredients together in a food processor. Process until the mixture holds together when pinched between 2 fingers. If they are not sticky enough add a tiny amount of water so that they hold together. Roll into bite-size balls and freeze.

Recipe adapted from Daily Bites blog. Check out this blog- lots of yummy dairy-free, gluten-free recipes.

Pesto Lentil Patties

These make a nice alternative to your everyday beef or veggie burger. They are packed full of protein and best of all FLAVOR!

I used the kale walnut pesto to flavor these lean mean lentil machines. If you or your family are not fans of kale, then this is the recipe for you! It tastes just like pesto with the added benefits of the super-food, kale.


Pesto Lentil Patties

Ingredients:

• 1 1/3 cup dry green lentils
• 2 cups vegetable broth
• 1-2 medium zucchinis, shredded (I used 1.5 zucchinis)
• 1-2 cloves garlic
• 2 cups breadcrumbs or almond meal (I used 4 pieces brown rice bread, toasted and cut into small chunks)
• 1/3 cup kale walnut pesto or any homemade or store-bought pesto
• 1 egg
• salt and pepper

Bring broth to a boil. Add lentils and reduce heat to simmer. Cook lentils until they are soft and liquid is absorbed (about 20 minutes).

In a large glass bowl, combine shredded zucchini, garlic, breadcrumbs, pesto, cooked lentils and salt and pepper.  Place lentil mixture in fridge for 10 minutes to allow to cool. Preheat oven to 375 F.

Once lentil mixture is cool, add egg and mix thoroughly. Form mixture into patties (about 1/3 cup per patty).  Place on parchment paper lined baking sheet or greased baking sheet. Bake for 15 minutes and then flip patties and bake for another 15 minutes. 

Serve with green salad or roasted veggies. Top with salsa or feta cheese.

Sweet Potato Chocolate Chip Cookies (Gluten-free, Dairy-free)

These cookies are grain-free, dairy-free and refined-sugar free. They contain all the goodness of sweet potatoes, including potent antioxidant, Vitamin A. Vitamin A is fat soluble so in order to utilize this beneficial nutrient, you need some fat in your meal or dish. This recipe contains good quality fats in the form of coconut oil, coconut milk, almond butter and almond meal. The almond butter and almond meal also add protein to the cookies, which is always something I am looking for in a baked good. This helps stabilize your blood sugar when you indulge in something sweet. This is one healthy and tasty treat!

I tweaked the recipe from the one found on the Primitive Foodie blog. The recipe on this site included 5 eggs- I didn't see a need for this many! I used 2 and they turned out perfect! Also, she uses coconut flour in this recipe (I used almond flour instead). Coconut flour would be fine...I just didn't have it!


Ingredients

• 3 cups chopped sweet potatoes (about 3 medium potatoes. I leave the skins on for added fiber and nutrients)
• 1/3 cup almond meal (aka almond flour)
• 2 tbsp coconut milk
• 1/2 cup almond butter
• 2 eggs
• 1 tsp vanilla extract
• 1 tbsp honey
• 1 tbsp maple syrup
• 1 tbsp cinnamon
• 1 tbsp pumpkin pie spice
• 1 tbsp fresh grated ginger
• 1 tsp vanilla extract
• 2 tbsp coconut oil, melted (or butter)
• 1 tsp baking soda
• 1 tsp baking powder
• 1 tsp sea salt
•  1/2 cup chocolate chips
• 1 cup raisins

Boil sweet potatoes in water until soft (about 15-20 minutes). Once the sweet potato is cooked thoroughly, drain water and transfer to a bowl. Add almond meal, cinnamon, pumpkin pie spice, ginger, honey, maple syrup, coconut oil, baking powder, baking soda and almond butter. Set aside and let cool for 15 minutes (can put in fridge for faster cooling). Preheat oven to 350 F.

While cooling, whisk the eggs, vanilla, coconut milk and sea salt together in a separate bowl.

Once sweet potatoes are cooled, combine egg and milk mixture to the sweet potato mixture. Mix well. Add chocolate chips and raisins.

Spoon dough onto a greased pan. Bake 15-20 minutes.

Variation: Use fresh or canned pumpkin.

Blueberry Oatmeal Muffins (Gluten-Free)

With oats, blueberries and almond meal as the main ingredients in this recipe, these muffins make for a great protein-packed, delicious breakfast or snack. Easy to pack in lunches as a desert too- beats a cookie or sugary protein bar and still satisfies your sweet tooth at the end of a meal.

If you are not familiar with almond meal (or almond flour), it makes for a great gluten-free flour that won't spike your blood sugar like many other grain-based flours that leave your stomach growling 2 hours later. Click here for more on cooking or baking with protein-packed nut flours.

Since the almond meal already contains good quality fats, there is no need for a lot of additional oil or butter in this recipe. The apple sauce and the almond meal makes them really moist. I get my almond meal at Trader Joe's- very affordable there!

Blueberry Oatmeal Muffins

Wet Ingredients:

¼ cup organic butter, melted

½ cup honey

½ cup organic unsweetened apple sauce

2 organic eggs

Dry Ingredients:

1 tsp baking soda

¼ tsp sea salt

1 cup oat flour (just grind 1 cup oats in a food processor and voila- you've got flour)

1 cup almond flour/meal

1 cup frozen or fresh organic blueberries

Directions:

Preheat oven to 375 F. Grease muffin pan. Mix all wet ingredients together in one bowl and all the dry ingredients together in another bowl. Gradually add the dry ingredients to the wet ingredients. Then add the blueberries and mix. Pour into a greased muffin pan. Bake for 20-25 minutes. Makes 12 muffins. Enjoy with a tall glass of chilled almond of coconut milk!

Miso Healthy!

If you are not familiar with miso, you are missing out! Aside from your traditional miso soup available at sushi restaurants, there are many other uses in your kitchen. It adds a delicious savory, cheesy taste to dishes. I add it to broccoli soup to transform it into a "cheesy" broccoli soup. I also add it to sauces and dips for an intensely savory and delicious kick of flavor.

Miso is a paste made from fermented soy or rice. Since it is a fermented food, it is full of the "good bugs," or probiotics, which are essential for a healthy immune and gastrointestinal system. While it is considered a high sodium food, it does not have the same cardiovascular effects as table salt. According to recent research, identical concentrations of sodium obtained from miso vs. table salt were found to have very different impacts on blood pressure. While table salt raised blood pressure, miso did not. So if you have salt-sensitive blood pressure, go ahead and indulge in savory miso!

Miso also aids in the digestion and absorption of nutrients. It does this by stimulating stomach acid secretion, allowing you to get the most bang for your buck from your meal!

I like to cook with brown rice miso. It comes in a paste and is available at any health food store (I get it at Whole Foods). 1-2 tbsp added to soups, dips, salad dressings and stir-fries is an appropriate amount.

Miso-Almond Sauce
Serve this sauce over tofu, chicken, veggies, quinoa or rice. It also makes a good dipping sauce with snap peas and carrots. High in protein too!

• 3 tbsp almond butter
• 2 tbsp lemon juice
• 1 tbsp miso ((I use brown rice miso but any miso will work)
• 1 tbsp fresh grated ginger
• 2 cloves garlic, minced

Whisk together almond butter, lemon juice, miso, ginger and garlic. Whisk in 1/3 cup water.

Carrot Cashew Miso Dip
This is one of my favorite dips! It makes a delicious appetizer when you have guests over. Or keep it in the fridge for an easy snack or light lunch. Serve with rice crackers and celery sticks.

• 3 large carrots, chopped
• 1/2 cup raw cashews
• 1 cup vegetable broth
• 2 tbsp miso (I use brown rice miso but any miso will work)
• 1/4 cup water

In a small sauce pan, combine carrots, cashews, and broth. Bring to a boil. Lower heat to a simmer and cover. Cook for 10-15 minutes or until carrots are tender. In another small bowl, whisk together miso and water until miso is dissolved. Combine carrot mixture and miso/water in a food processor. Process until well combined. Add more broth or water if more liquid is needed.