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Make these in small batches to keep in the freezer for flu season, or larger batches for daily use. These ice cubes are full of vitamins and will boost immune systems.
Makes about 1 small batch
Place all ingredients in a blender and blitz until completely smooth. Pour into an ice cube tray and freeze. To use, place one ice cube in a mug and dissolve in boiling water.
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I love this recipe on a piece of toasted sourdough or bed of greens. It is a great make ahead or quick lunch if you have time to boil eggs. If you enjoy eggs, I highly recommend always having some boiled on-hand so you have a quick protein snack during the week!
6 Boiled eggs, peeled & halved 1 Ripe avocado 3 Tbsps of lemon juice or half of a lemon squeezed 1 tsp of while balsamic vinegar (if you have it - not necessary) 1/2 tsp salt 1 tsp mustard - dijon is my spirit animal, always recommended! ½ tsp paprika Cracked pepper to taste ¼ C of chives - Feel free to substitute red onion or shallot but cut in half. 1-2 Stalks of celery - optional Using a pastry cutter, potato masher or whatever works best for you, smash the boiled eggs and avocado together. Incorporate the remaining ingredients and pepper to taste. Spoon onto freshly toasted whole grain or sourdough bread. Add fresh greens, sprouts or even hemp hearts if you’d like. A guilt-free, low sugar, sweet treat. Super easy to throw together. This dough does best when chilled, and if you have a cookie scoop, now is the time to pull it out. Makes about 20 large cookies.
Preheat oven to 350 degrees and line a baking sheet with parchment (don’t skip the parchment paper on this one!). In a large mixing bowl, whisk together the oil, tahini, sugar, egg and vanilla until smooth and creamy. Stir in the oats, flour, baking soda, salt, and cinnamon until well combined. Fold in the chocolate chips and pumpkin seeds. (You may need to refrigerate dough for about 15 minutes.) Scoop out the dough into 2 tbs-sized balls and place 2” apart on the prepared baking sheet. Flatten gently with fingers. Sprinkle lightly with flake salt (unless using salted seeds). Bake for 9-12 minutes, until lightly brown around the edges. Let cookies sit for 5 minutes on the baking sheet before removing onto a cooling rack. Try this with any roasted starchy orange vegetable, like carrots or butternut squash. Serve alongside your favorite crudites and some grain-free crackers.
Serves 2 Adults
Roast the sweet potato (can be done the night before). Preheat oven to 400 and cook for about 40 minutes. Let cool completely. Spoon sweet potato out of its skin into a small mixing bowl. Add the remaining ingredients and use a fork to mix well. Taste and adjust as needed (sweet potatoes can vary in sweetness and texture, so add a touch more lemon or even a bit of olive oil if needed). Garnish with a generous drizzle of olive oil and sprink of za’atar. Serve with fresh veggies, crackers, and olives. This lactation booster is an all-natural source of antioxidants and good fats that help moms achieve optimal nutrition and boost milk supply. Eat 1-2 cookies per day.
Preheat oven to 350 degrees. Put rolled oats into a food processor or blender until they turn into a flour-like consistency. In one bowl, pour in all dry ingredients and mix well. In a second bowl, mix tahini or nut butter, eggs, melted coconut oil, maple syrup, and vanilla. Pour wet ingredients into the dry ingredient bowl and mix well with a large spoon. If using chocolate chips, add now. Grease a large cookie sheet or use parchment paper on a sheet pan. Roll dough into flat balls. Bake for 8-12 minutes. Transfer to cooling rack when finished and cool completely. Store in glass container in the fridge for up to one week, or freeze for later. One serving of eight strawberries provides a day’s worth of Vitamin C. And farro, a high-protein, high-fiber ancient whole-grain wheat is a nutrient dense powerhouse. Try this with grilled chicken or steak for an even heartier meal.
Serves 4
In a medium saucepan, bring water or stock to a boil. Add farro and simmer, cover 25-30 minutes.* Remove from heat and drain any remaining liquid. Let cool completely. Add cooled farro to a large bowl with strawberries, avocado, basil, and goat cheese. In a small bowl, whisk together remaining ingredients for dressing. Pour over salad and toss to coat. Serve immediately. *Farro is best soaked overnight before cooking if you have the time and forethought. Submerge fully in water, leave overnight, drain, and then cook 10-15 minutes. adapted from Dean and Ayesha Sherzai
This meal is a nutrient-dense powerhouse. It takes a little extra effort on the front end, but once you have all your ingredients together, you can throw together for a lunch that will carry you all the way through to dinner, or serve as a lighter dinner. Fully prepping all the ingredients in advance (mise en place) goes a long way for this type of recipe, and doubling this for leftovers is never a bad plan (you will have extra cauliflower/onion already). Aside from being delicious, this recipe is packed with the flavors of cumin, curry, garlic and saffron, and is so good for you too. Serves 3 For the Dressing:
For the Bowl:
Preheat oven to 400 degrees. Add saffron to a small bowl and crush with the back of a spoon, then mix with 1 tsp of hot water. Add the saffron, bay leaf, cardamom pods and rice to a pot and cook according to package instructions. Fluff with a fork when done. In a separate pot, cook lentils according to package instructions. When they are done, drain completely and then add curry paste. Next, toss cauliflower and onion together with olive oil, salt and pepper to coat. Spread out on a large sheet pan and put in the oven to roast until cauliflower starts to brown, 20-30 minutes. For the dressing, use a blender to whisk together tahini, lime zest and juice, and spices. Gradually add enough cold water to achieve a dressing consistency. Season with salt and pepper to taste and refrigerate until needed. To assemble the bowls, divide the rice between 3 bowls. Layer baby spinach over rice. Spoon lentils in the center and arrange roasted cauliflower and onion, tomatoes, cucumber, and pineapple around the edges. Scatter cilantro and pistachios on top and serve with dressing on the side. *Substitute curry paste with 1 ½ tsp curry powder mixed with 1 Tbs water. The beauty of this vegetable stew is the creative freedom it offers. You can add whatever fresh produce you have to this basic recipe because it will lovingly embrace almost any combination of vegetables. Throw in cooked proteins like chicken or sausage if your body desires them. It is gentle on digestion and contains some nurturing and lubricating saturated fats.
Serves 6-8
Heat the ghee or butter in a medium pot over medium-high heat. When it’s hot, add the onions and leeks with a pinch of salt, stirring frequently, until the vegetables are golden brown and are tender, about 10 minutes. Add the carrots, potatoes, tomatoes and their juices, mushrooms, cumin, cinnamon sticks, cashews, coriander seeds, turmeric, ginger and bay leaf to the pot, along with the stock. Bring to a boil over medium-high heat and cook for 15 minutes, uncovered. Add the millet, reduce heat to low, and simmer for 30 minutes, covered. Stir in the coconut milk and green beans and cook for another 10 minutes over low heat, covered. Remove from heat and season with the lemon juice and salt, to taste. This meal is a nutrient-dense powerhouse. Throw together for a lunch that will carry you all the way through to dinner, or serve as a lighter dinner. Aside from being delicious, this recipe is so good for you. Ginger eases muscle soreness and improves mental sharpness. Turmeric contains the powerful antioxidant curcumin, which helps to optimize brain and heart health. Parsley is a nutrient-rich herb loaded in vitamins A, C, K, and E, which help boost your immune system. And finally, garlic, which can boost immune response, maintain healthy bones, and support blood pressure.
Serves 2
Heat the sesame oil over medium heat in a large sauté pan. Add cauliflower rice and quinoa and sauté until cauliflower is tender. Transfer into a bowl. Wipe pan clean, then add back to the heat along with the olive oil. Add onion, and cook until tender. Add garlic, ginger, broccoli slaw, parsley, scallions, salt, and spices. Saute until spices very fragrant and then pour over the quinoa mixture. Top your bowl with chopped pear, avocado, pine nuts, and a squeeze of fresh lime. Eat warm or cool. Cucumbers are loaded with vitamin C and manganese which play a role in elevating energy. Berries are rich in flavonoids and beetroot is rich in nitrate which can improve blood flow. Pour through a strainer to catch the seeds from the berries to make this smooth (if desired).
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