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Three-Bean Salad

Three-Bean Salad
Prep Time
70 minutes prep, overnight soak, 4 hours chill
Number of Servings
Serves 8
Ingredients
  • [q:1/4] lb dried pinto beans, soaked overnight and drained
  • [q:1/4] lb dried black beans, soaked overnight and drained
  • [q:1/4] lb dried red (kidney) beans, soaked overnight and drained
  • 8 cups water
  • 1 Tbsp light olive oil
  • 1 stalk celery, chopped
  • [q:1/2] medium red onion, peeled and chopped
  • [q:1/2] medium green bell pepper, seeded and chopped
  • [q:1/4] cup minced fresh cilantro
  • [q:1/4] cup minced fresh flat-leaf parsley
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp red wine vinegar
  • 1 Tbsp honey
  • [q:1/2] tsp ground black pepper
  • [q:1/2] tsp sea salt
Directions
  1. Place beans, water, and light olive oil in an Instant Pot. Close lid, set steam release to Sealing, and press the Bean button and cook for the default time of 30 minutes. When the timer beeps, let pressure release naturally, about 20 minutes. Open lid and drain beans. Cool to room temperature. 
  2. Transfer cooled beans to a large bowl. Add celery, onion, bell pepper, cilantro, and parsley. Mix well. 
  3. In a small bowl, whisk together extra-virgin olive oil, vinegar, honey, black pepper, and salt. Pour dressing over bean mixture and toss to coat. Refrigerate for 4 hours before serving. 
Nutrition Info
459 Calories, 26 g Protein, 73 g Carbohydrates, 23 g Fiber, 8 g Total fat (1 g sat), 143 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Phosphorus, [nutrition:4] Vitamin K, Iron, Magnesium, [nutrition:3] Vitamin B6, Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), C, Calcium

Spinach and Roasted Carrot Salad

Spinach and Roasted Carrot Salad
with Goat Cheese and Walnuts
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients
  • 1 lb whole carrots
  • 1 Tbsp avocado oil
  • [q:1/2] cup chopped walnuts
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp unseasoned rice vinegar
  • 1 tsp honey
  • [q:1 1/2] tsp Dijon mustard
  • 1 small shallot, thinly sliced
  • 6 oz baby spinach
  • [q:1/4] cup chopped fresh chives
  • 4 oz soft plain goat cheese, crumbled
Directions
  1. Place a baking sheet in the oven. Preheat oven to 425°.
  2. Peel carrots and then halve lengthwise. Cut into [q:2 1/2] by [q:1/2] inch long strips. Toss with avocado oil. Spread carrots on hot pan and roast until lightly brown and tender, approximately 13 to 15 minutes.
  3. While carrots are roasting, toast walnuts in a small, dry skillet over medium-high heat. Stir frequently, until walnuts are toasted, about 5 minutes. Set walnuts aside to cool.
  4. Whisk extra-virgin olive oil, vinegar, honey, mustard, and shallot together in a small bowl.
  5. In a large bowl, toss spinach, roasted carrots, chives, and dressing. Divide mixture among 6 plates. Top each plate with equal amounts of toasted walnuts and goat cheese. Serve.
Nutrition Info
196 Calories, 6 g Protein, 11 g Carbohydrates, 3 g Fiber, 15 g Total fat (4 g sat), 177 mg Sodium, [nutrition:5] Vitamin A, K, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin B2 (riboflavin), C, D, E, Magnesium, Phosphorus, Potassium

Roasted Beet, Leek, and Kale Salad

Roasted Beet, Leek, and Kale Salad
Prep Time
55 minutes
Number of Servings
4
Ingredients

Salad

  • 4 medium beets, peeled and sliced
  • 2 medium leeks, trimmed and washed carefully (white base and first inch of green chopped)
  • 4 Tbsp extra-virgin olive oil, divided
  • [q:1/2] tsp sea salt, divided
  • [q:1/4] tsp ground black pepper
  • 1 tsp Italian herb seasoning
  • 12 medium kale leaves, ribs cut out, leafy part sliced into large bite-sized pieces
  • [q:1/4] cup pistachios, chopped
  • 2 Tbsp crumbled feta cheese (optional)

Dressing

  • 4 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp honey
  • 1 medium garlic clove, diced
  • 1 tsp dried oregano
  • [q:1/8] tsp sea salt
Directions
  1. Preheat oven to 395˚.
  2. Toss beets and leeks in a medium bowl with 2 tablespoons of the oil, [q:1/4] teaspoon of the salt, the black pepper, and the Italian seasoning. Stir to coat well. Arrange beets and leeks on a rimmed baking sheet and roast for 35 to 45 minutes, until tender but still firm.
  3. Meanwhile, toss kale in a small bowl with remaining 2 tablespoons oil and remaining [q:1/4] teaspoon salt. Spread on a baking sheet. Roast for 10 to 15 minutes, until crisp.
  4. Heat a small sauté pan over medium heat. Add pistachios, stirring frequently until warmed through; don’t allow nuts to brown.
  5. Whisk together dressing ingredients in a bowl. When ready to serve, place kale on a serving platter, drizzle dressing over and toss gently. Add beets and leeks and garnish with nuts and cheese, if using. Serve warm or at room temperature.
Nutrition Info
415 Calories, 7 g Protein, 27 g Carbohydrates, 6 g Fiber, 33 g Total fat (5 g sat), 531 mg Sodium, [nutrition:5] Vitamin C, K, Folate, [nutrition:3]​ Vitamin A, B6, E, [nutrition:2] Calcium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Magnesium, Potassium, Zinc

Chipotle-Sweet Potato Salad with Lime Vinaigrette

Chipotle-Sweet Potato Salad with Lime Vinaigrette
Prep Time
3 1/2 hrs
Number of Servings
6
Ingredients

Sweet Potato Salad

  • [q:1 1/2] lb sweet potatoes, peeled and cubed (about 5 c)
  • 1 cup diced red onion
  • 1 red bell pepper, cored and sliced
  • 1 green bell pepper, cored and diced
  • [q:1/2] cup roughly chopped cilantro, loosely packed
  • 2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp paprika
  • [q:1/4] tsp salt, or to taste
  • [q:1/4] tsp chipotle chili powder, or to taste
  • 1 Tbsp olive oil, or more to coat
  • 1 cup chopped kale

Lime Vinaigrette

  • 3 Tbsp olive oil
  • 3 Tbsp fresh lime juice
  • 1 Tbsp chopped cilantro
  • [q:1 1/2] tsp apple cider vinegar
  • 1 tsp coconut sugar (can substitute with [q:3/4] tsp honey, or omit altogether)
  • [q:1/2] tsp garlic powder
  • [q:1 1/4] tsp salt
  • [q:1/8] tsp ground coriander
  • [q:1/8] tsp ground black pepper
Directions
  1. To make Sweet Potato Salad: Add sweet potatoes, onion, bell peppers, and cilantro to a 6-quart slow cooker and give vegetables a quick stir to combine. Mix chili powder, garlic powder, paprika, salt, and chipotle powder in a small dish.
  2. Drizzle oil over vegetables and then sprinkle spice mixture over them. Stir well until vegetables are evenly coated and then cover slow cooker.
  3. Cook on High for 2 hours or on Low for 3 to 3K hours, or until sweet potatoes are fork-tender but not mushy. Stir in kale during last 30 minutes of cooking.
  4. To make Lime Vinaigrette: Combine oil, lime juice, cilantro, vinegar, sugar, garlic powder, salt, ground coriander, and black pepper in a small bowl or jar, or a salad dressing container if you’re doubling ingredients. Shake to combine. Store extra vinaigrette in refrigerator for up to 7 days.
  5. Remove vegetables from slow cooker. Chill for 30 minutes to 1 hour before combining with lime vinaigrette if you’re serving the salad cold, or combine immediately if serving warm.
Nutrition Info

Per serving: 210 Calories, 3 g Protein, 30 g Carbohydrates, 5 g Fiber, 9 g Total fat (1 g sat), 291 mg Sodium, [nutrition:5] Vitamin A, C, [nutrition:3]  Vitamin B6, K, [nutrition:1] Vitamin B1 (thiamine), E, Magnesium, Phosphorus, Potassium

Kale, Butternut Squash, & Pomegranate Salad

Kale, Butternut Squash, & Pomegranate Salad
Prep Time
60 min prep time
Number of Servings
8
Ingredients
  • 1 large butternut squash (about 3 lb), peeled and cut into [q:3/4]-inch cubes
  • [q:1/4] cup olive oil, divided
  • 5 cloves peeled garlic
  • [q:1/2] tsp ground turmeric
  • [q:1/4] tsp salt
  • Freshly ground black pepper
  • [q:1/2] cup chopped walnuts*
  • 2 large bunches (about 2 lb total) lacinato (Tuscan) kale, stemmed and thinly sliced
  • [q:1/4] cup fresh lemon juice (from 1 large lemon), divided
  • Sea salt
  • 1 Tbsp apple cider vinegar
  • 1 tsp pure maple syrup
  • 1 Tbsp Dijon mustard
  • 1 shallot, finely chopped
  • 1 cup pomegranate seeds (from 1 large pomegranate)
Directions
  1. Preheat oven to 400°. Place cubed squash on a baking sheet, and drizzle 1 teaspoon of the oil over. Add whole garlic cloves, turmeric, salt, and pepper. Toss to evenly coat
  2. squash with oil and spices. Spread squash evenly around pan and roast for 30 to 40 minutes until fork tender.
  3. While squash is roasting, heat 1 teaspoon of the oil in a small skillet over medium-high heat. Add walnuts and cook, stirring occasionally, until they are just golden brown, 2 to 3 minutes. Set aside.
  4. Prepare kale by slicing it into thin strips. Add 2 tablespoons of the lemon juice and a pinch of sea salt and massage into kale to wilt. Set aside. (NOTE: If you are prepping this recipe the day ahead, only add lemon and massage kale the day it’s served.)
  5. When squash and garlic are done roasting, remove garlic pieces and add them to a medium bowl or food processor. Add remaining oil, remaining lemon juice, apple cider vinegar, maple syrup, mustard, and shallot. Whisk or pulse until smooth.
  6. In a large mixing bowl, combine kale with about of the dressing. Toss until kale is lightly coated. Add more dressing to taste. (Reserve any leftover dressing for another use.)
  7. Add roasted squash and pomegranate seeds to kale. Toss to combine. Transfer to a serving bowl. Top with toasted walnuts.
Nutrition Info
236 Calories, 8 g Protein, 37 g Carbohydrates, 9 g Fiber, 9 g Total fat (1 g sat), 291 mg Sodium, [nutrition:5] Vitamin A, B6, C, K, Folate, [nutrition:3]​ Vitamin E, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), Calcium, Magnesium, Potassium, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Iron, Zinc

Fried Plantain, Spicy Beans & Yogurt Dressing

Fried Plantain, Spicy Beans & Yogurt Dressing
Prep Time
40 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp olive oil
  • [q:1 1/2] Tbsp butter
  • 3 ripe plantains, peeled and cut into L-inch slices
  • 1 (14 oz) can pinto beans, drained
  • 1 (14 oz) can kidney beans, drained
  • 1 avocado
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 red onion, chopped
  • [q:3 1/2] oz cherry tomatoes, halved
  • [q:1/2] cup whole-kernel corn
  • 2 tsp cilantro leaves, roughly chopped
  • [q:3 1/2] oz baby leaf spinach
  • 3 chilis, thinly sliced (any kind you like)

For the Dressing

  • 3 Tbsp plain yogurt
  • 2 Tbsp olive oil
  • 1 lime, zest and juice
  • 2 tsp cilantro leaves, roughly chopped
  • 1 garlic clove, roughly chopped
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp cayenne pepper
  • Pinch of sea salt

To Serve

  • 2 tsp chili flakes (optional)
Directions
  1. Heat oil and butter in a skillet over medium heat. When butter starts to smell a little nutty, add plantain slices in a single layer (you may need to do this in two batches). Leave them to froth and foam for about 3 minutes; give skillet a shake to dislodge them and then flip them over to cook them on the other side. You want them to be golden brown with lovely caramelized edges. Once they’re cooked, transfer to paper towels to drain off excess oil and butter.
  2. While plantain slices are frying, put pinto and kidney beans into a large mixing bowl. Halve avocado, remove pit, chop flesh, and add it to bowl, along with peppers, onion, tomatoes, corn, and cilantro. Mix everything together well.
  3. Place all ingredients for dressing into a food processor and blitz. Add half of dressing to mixing bowl and toss everything together. Lay spinach leaves on a serving dish and top with bean mix. Place fried plantain slices on top. Finish dish with sliced chilis and chili flakes, if using. Serve with remaining dressing on the side.
Nutrition Info
772 Calories, 34g Protein, 124 g Carbohydrates, 34 g Fiber, 19 g Total fat (4 g sat), 154 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, K, Folate, Iron, Magnesium, Phosphorus, Potassium, [nutrition:3]Vitamin B2 (riboflavin), Zinc, [nutrition:2] Vitamin A, B3 (niacin), E

Crispy Kale Salad with Spicy Avocado Dressing

Crispy Kale Salad with Spicy Avocado Dressing
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients

Salad

  • 1 bunch kale, leaves torn into bite-size pieces (approximately 8 cups)
  • [q:1/8] cup avocado oil
  • 1 yellow bell pepper, seeded and sliced into strips
  • [q:1/4] cup pumpkin seeds

Dressing

  • 1 avocado
  • [q:1/4] cup plain yogurt
  • [q:1/4] cup lime juice
  • 1 jalapeño pepper, chopped*
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper
Directions
  1. Preheat oven to 400°.
  2. Make salad: In a large bowl, rub kale leaves with oil.
  3. Transfer kale leaves to a roasting pan and roast for 12 minutes, or until leaves become crispy and slightly browned. Set kale leaves aside.
  4. Make dressing: In a high-speed blender or food processor, blend avocado, yogurt, lime juice, jalapeño, and cilantro until mixture is smooth. Add salt and pepper to taste.
  5. Divide crispy kale leaves, sliced bell pepper, and pumpkin seeds among 4 bowls. Drizzle with dressing and serve immediately.
Nutrition Info
229 Calories, 6 g Protein, 13 g Carbohydrates, 6 g Fiber, 19 g Total fat (3 g sat), 316 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:2] Vitamin A, B6, Folate, Magnesium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Iron, Potassium, Zinc

Peach Panzanella

Peach Panzanella
Prep Time
30 minutes, plus 1 hour sit time
Number of Servings
6
Ingredients
  • 2 lb ripe peaches, pitted and sliced
  • 1 medium red onion, thinly sliced
  • 1 garlic clove, lightly smashed
  • 5 Tbsp extra-virgin olive oil, plus more for grill
  • 3 Tbsp red-wine vinegar
  • Coarse salt and freshly ground pepper
  • 5  slices (each 1-inch thick) day-old Tuscan-style bread
  • 4 Kirby cucumbers (about 12 oz), peeled and sliced
  • 1 cup fresh basil leaves
Directions
  1. Place peaches, onion, and garlic in a large nonreactive bowl. Drizzle oil and vinegar over peach mixture. Season with salt and pepper and toss to combine. Let stand, covered, in a cool place, at least 1 hour or up to 4 hours.
  2. Heat grill to medium-high. Lightly oil grates. Grill bread, turning once, until crisp and grill marks appear, 2 to 3 minutes. Remove from heat and rub lightly with garlic (from marinade), if desired. Tear bread into bite-size chunks.
  3. Before serving, add cucumbers, basil, and bread to peach mixture. Toss to coat bread thoroughly. Season with salt and pepper, and remove garlic clove before serving.
Nutrition Info
267 Calories, 6 g Protein, 35 g Carbohydrates, 5 g Fiber, 13 g Total fat (2 g sat), 321 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin C, E, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

Frisée Salad with Avocado Kefir Goddess Dressing

Frisée Salad with Avocado Kefir Goddess Dressing
Prep Time
45 minutes
Number of Servings
Serves 4
Ingredients

  • Onion

    • 1 small red onion, thinly sliced 
    • Juice of 1 lime 
    • Pinch of kosher salt 

  • Dressing 

    • [q:1/2] cup organic plain whole-milk kefir 
    • 1 medium avocado, pitted and peeled, divided
    • 2 Tbsp lemon juice 
    • 1 bunch fresh chives 
    • [q:1/2] cup loosely packed fresh tarragon leaves 
    • 1 bunch fresh parsley (1 inch of stems trimmed and discarded) 
    • 1 clove garlic, peeled 
    • Sea salt 
    • [q:1/4] cup extra-virgin olive oil 

  • To Serve

    • 1 head frisée, roughly chopped 
    • 1 head green or red leaf lettuce, torn into small pieces 
    • 1 cup radishes, quartered
Directions

  1. Onion

    1. Soak onion in lime juice and salt for 30 minutes. Drain and discard liquid.

  2. Dressing

    1. In a blender, combine kefir, half of avocado, the lemon juice, chives, tarragon, parsley, garlic, and pinch of sea salt.
    2. Purée and, with the blender running, drizzle oil in slowly, until dressing is smooth and has a beautiful dark avocado green color. Taste and add more salt if needed.

  3. To Plate

    1. In a large bowl, combine frisée, lettuce, drained onions, and radishes. Add goddess dressing to sides of bowl and mix well. Sea-son with more sea salt if needed.
    2. Transfer salad to a large platter and garnish with remaining avocado, sliced.
Nutrition Info
281 Calories, 6 g Protein, 18 g Carbohydrates, 7 g Fiber, 23 g Total fat (4 g sat), 359 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:4] Vitamin A, [nutrition:3] Vitamin B6, Folate, [nutrition:2] Vitamin B2 (riboflavin), E, Iron, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), Calcium, Magnesium, Phosphorus, Potassium, Zinc

Raw Broccoli Brilliance

Raw Broccoli Brilliance
Prep Time
30 minutes prep time + 30 minutes soak time for cashews
Number of Servings
serves 6 as a starter, 4 as a main
Ingredients

Dressing

  • [q:1/3] cup filtered water
  • [q:1/3] cup extra-virgin olive oil
  • [q:1/3] cup fresh lemon juice
  • 1 cup raw unsalted cashews, soaked*
  • [q:1/4] cup chopped cauliflower florets
  • [q:2 1/2] Tbsp apple cider vinegar
  • 2 Tbsp coconut sugar
  • [q:1 1/2] tsp prepared yellow mustard
  • 1 tsp natural salt
  • [q:1/4] tsp red pepper flakes

Salad

  • 6 cups finely chopped broccoli florets
  • 2 cups finely diced celery
  • 1 cup finely chopped green onion (white and green parts)
  • 1 cup sliced raw almonds
  • [q:1/2] cup shelled hemp seeds
  • [q:1/2] cup raw sunflower seeds
  • [q:1/2] cup raw pumpkin seeds
  • Natural salt
  • Freshly ground black pepper

Optional Boosters

  • 2 cups shelled raw edamame
  • [q:1/2] cup raw sprouted watermelon seeds
  • [q:1/2] cup golden raisins
Directions
  1. To make dressing: Throw all dressing ingredients into a blender and blast on high for about 1 minute, until smooth and creamy. Chill in fridge.
  2. To assemble salad: Toss broccoli, celery, green onion, almonds, hemp seeds, sunflower seeds, and pumpkin seeds, along with optional edamame, watermelon seeds, and raisin boosters.
  3. Add dressing and toss. Season to taste with salt and pepper.
Nutrition Info
715 Calories, 26 g Protein, 47 g Carbohydrates, 16 g Fiber, 51 g Total fat (6 g sat), 475 mg Sodium, [nutrition:5] Vitamin C, D, E, K, Folate, Magnesium, Phosphorus, Zinc, [nutrition:4] Vitamin B1 (thiamine), B2 (riboflavin), Iron, [nutrition:3] Vitamin B6, Potassium, [nutrition:2] Vitamin B3 (niacin), Calcium   
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