Cucumber and Vinegar Salad

Cucumber and Vinegar Salad
Prep Time
5 min prep time
Number of Servings
serves 2
Ingredients
  • 1 cup diced cucumber
  • 1 tsp balsamic vinegar
Directions
  1. Toss cucumber with balsamic vinegar.
  2. Serve.
Nutrition Info
9 Calories, 2 g Carbohydrates, 2 mg Sodium, [nutrition:1] Vitamin K

Fresh Salsa

Fresh Salsa
Number of Servings
Serves 4
Ingredients
  • 8 oz cherry tomatoes
  • 1 red bell pepper
  • [q:1/3] red onion
  • 1 Tbsp cilantro leaves
  • 1 Tbsp coconut aminos*
  • Juice of 1 small lime
Directions
  1. Finely dice tomatoes, bell pepper, and onion. Chop cilantro.
  2. Add all salsa ingredients to a bowl and stir well.
  3. Serve immediately or store in an airtight container in the fridge.
Nutrition Info
 33 Calories, 1 g Protein, 8 g Carbohydrates, 2 g Fiber, 73 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B6

Mexi Chilli Bowl

Mexi Chilli Bowl
Prep Time
35 min prep time
Number of Servings
4
Ingredients

For the Chilli

  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 red bell peppers, diced
  • 1 (approximately 13 oz) can diced tomatoes
  • 1 (approximately 10 oz) can brown lentils, drained and rinsed
  • 1 (approximately 9 oz) can kidney beans, drained and rinsed
  • 1 red chilli, diced
  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • [q:1/2] tsp salt

For the Bowl

  • 2 handfuls corn tortilla chips
  • [q:1/2] cup Fresh Salsa (recipe follows)
  • 1 avocado, sliced
  • [q:1/4] cup cilantro leaves
  • Handful watercress or sprouts
  • 1 lime, quartered
Directions
  1. Heat a large saucepan on low. Lightly sauté onion, garlic, and bell peppers.
  2. Add all other Chilli ingredients and stir well. Simmer for 30 minutes or until cooked through.
  3. Spoon into serving bowls and serve with chips, salsa, avocado, cilantro, watercress or sprouts, and a wedge of lime.
Nutrition Info
682 Calories, 39 g Protein, 118 g Carbohydrates, 33 g Fiber, 11 g Total fat (2 g sat), 568 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, Iron, Folate, Phosphorus, Potassium, [nutrition:4] Vitamin B2 (riboflavin), B3 (niacin), K, Magnesium, Zinc, [nutrition:2] Vitamin A, E, [nutrition:1] Calcium

Fiery Butternut Squash Ketchup

Fiery Butternut Squash Ketchup
Number of Servings
About [q:2/3] cup
Ingredients
  • [q:5 1/2]  oz leftover roasted butternut squash
  • 1 tsp harissa paste
  • Juice of [q:1/4] unwaxed lemon
  • Pinch of sea salt flakes
  • 2 tsp plain soy yogurt
Directions
  1. Add roasted squash, harissa paste, lemon juice, and salt with scant [q:1/2] cup of cold water to a blender. Or, alternately, blend in a bowl with a hand blender and blitz until smooth.
  2. Swirl through yogurt and serve as a dip.
Nutrition Info
Per serving (serves 2): 41 Calories, 1 g Protein, 10 g Carbohydrates, 2 g Fiber, 150 mg Sodium, [nutrition:4] Vitamin A, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B6

Carrot Fries with Cinnamon Salt

Carrot Fries with Cinnamon Salt
Prep Time
30 minutes prep time
Number of Servings
serves 2 generously
Ingredients
  • 6  carrots, peeled and cut into [q:1/2] x 2-inch batons
  • 4 Tbsp sunflower oil
  • [q:1/2] tsp fine sea salt
  • Pinch of ground cinnamon
Directions
  1. Preheat oven to 425°. 
  2. Arrange carrot batons in a single layer on two baking trays, and then rub over oil. Bake for 13 to 14 minutes until softened.
  3. In the meantime, mix together salt and cinnamon.
  4. Remove carrot fries from oven and scatter liberally with cinnamon salt. Serve hot alongside Fiery Butternut Squash Ketchup (recipe follows).
Nutrition Info
Per serving (without ketchup): 318 Calories, 2 g Protein, 18 g Carbohydrates, 5 g Fiber, 28 g Total fat (4 g sat), 490 mg Sodium, [nutrition:5] Vitamin A, E, [nutrition:2] Vitamin B6, K, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), C, Potassium

Sweet Potato & Cashew Dip

Sweet Potato & Cashew Dip
Prep Time
80 min prep time
Number of Servings
8
Ingredients
  • 1 large orange-flesh sweet potato
  • 5 Tbsp extra-virgin olive oil, divided
  • 1 cup diced yellow onion
  • 2 cloves minced garlic
  • 1 tsp sea salt, plus more to taste
  • [q:1/4] cup fresh lemon juice
  • 1 tsp apple cider vinegar
  • 1 cup raw unsalted cashews, soaked*
  • 1 tsp coconut sugar
  • 1 tsp mild yellow curry powder, plus more to taste
  • [q:1 1/2] tsp ground coriander
  • 1 tsp ground cumin
  • [q:3/4] tsp sweet paprika
  • [q:1/8] tsp ground turmeric (optional)
Directions
  1. Preheat oven to 400°.
  2. Either wrap sweet potato in foil or lightly brush it with a teaspoon of olive oil. Bake for about 1 hour, until soft. Allow to cool, remove skin, and mash flesh. Set aside 1 cup of mashed flesh.
  3. In a skillet, heat 1 tablespoon of the oil over medium heat and sauté onion and garlic with a pinch of salt for about 5 minutes, until soft and translucent. Allow to cool slightly.
  4. Pour remaining olive oil into a high-speed blender along with lemon juice and vinegar. Add onion mixture, mashed sweet potato, and remaining ingredients, including optional turmeric, and rest of salt. Blast on high for about 1 minute, until smooth and creamy. You may need to periodically stop machine and scrape down sides of container. Dip will keep in the fridge for about 5 days.
Nutrition Info
202 Calories, 4 g Protein, 12 g Carbohydrates, 2 g Fiber, 16 g Total fat (3 g sat), 169 mg Sodium, [nutrition:1]Vitamin A, B6, E, K, Iron, Magnesium, Phosphorus, Zinc

Tuna-Pasta Salad

Tuna-Pasta Salad
The Perfect Side for Your Cookout
Prep Time
25 minutes
Number of Servings
Serves 8 as a side
Ingredients

Tuna Salad

  • 2 cans water-packed albacore tuna, drained
  • 2 Tbsp low-fat mayonnaise
  • 1 Tbsp fresh lemon juice
  • Salt and black pepper to taste

Pasta Salad

  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp red wine vinegar
  • 1 Tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • 12 oz pasta
  • 1 cup roasted red bell peppers, drained and sliced
  • 1 cup firmly packed fresh basil leaves, cut into thin ribbons
  • [q:1/3]  cup diced red onion
  • 2 Tbsp capers, drained and chopped
  • Salad greens, for serving (optional)
Directions
  1. To make tuna salad, mix drained tuna, mayonnaise, lemon juice, and salt and pepper to taste in a bowl. Set aside.
  2. To make pasta salad, whisk together oil, vinegar, lemon juice, mustard, and honey until blended.
  3. Cook pasta according to package directions and drain. Transfer pasta to a large bowl. Toss with oil-vinegar mixture.
  4. Add bell peppers, basil, onion, and capers to pasta. Toss to combine. Carefully and gently fold tuna mixture in until incorporated.
  5. Serve over salad greens, if desired.
Nutrition Info
309 Calories, 18 g Protein, 35 g Carbohydrates, 2 g Fiber, 11 g Total fat (2 g sat), 306 mg Sodium, [nutrition:4] Vitamin B12, [nutrition:3] Vitamin B3 (niacin), C, Phosphorus, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin E, K, Magnesium

Blueberry-Almond Paleo Porridge

Blueberry-Almond Paleo Porridge
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • [q:1/2] cup raw unsalted almonds, chopped
  • [q:1/2] cup unsweetened shredded coconut
  • 1 Tbsp raw unsalted sunflower seeds
  • 2 Tbsp almond flour
  • 1 tsp ground cinnamon
  • [q:1/4] cup boiling water
  • 1 Tbsp maple syrup
  • 1 cup blueberries
Directions
  1. Process almonds, coconut, sunflower seeds, almond flour, and cinnamon in a food processor until finely ground, taking care to not overblend.
  2. Transfer mixture to a heat-proof bowl. Pour the [q:1/4] cup of boiling water over and stir to combine.
  3. Transfer porridge to two serving bowls. Drizzle with syrup and top with blueberries.
Nutrition Info
438 Calories, 11 g Protein, 32 g Carbohydrates, 10 g Fiber, 34 g Total fat (14 g sat), 10 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin), B6, E, K, Calcium, Iron, Magnesium, Phosphorus

Ratatouille Sheet Pan Chicken

Ratatouille Sheet Pan Chicken
Prep Time
60 minutes
Number of Servings
8
Ingredients
  • 2 whole chickens, cut into eighths
  • Salt and black pepper
  • 2 tsp paprika
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp oregano
  • 1 red onion, cut into wedges
  • 4 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 1 pint cherry tomatoes
  • 2 yellow squash or zucchini, cut into rounds
  • 3 Tbsp freshly chopped basil
  • 3 Tbsp balsamic vinegar
  • 2 Tbsp honey
  • 2 to 3 Tbsp olive oil to drizzle
Directions
  1. Preheat oven to 400°.
  2. Place chicken pieces on 1 large sheet pan or 2 standard-size sheet pans. Season with salt, pepper, paprika, garlic powder, onion powder, and oregano. Add vegetables and basil to pan and massage all with vinegar, honey, and oil.
  3. Bake for 50 minutes until cooked through and golden.
Nutrition Info
617 Calories, 45 g Protein, 23 g Carbohydrates, 3 g Fiber, 38 g Total fat (10 g sat), 316 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, [nutrition:4] Vitamin C, [nutrition:3] Vitamin B12, Zinc, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, [nutrition:1] Vitamin A, E, K, Folate, Iron

Cashew Sour Cream

Cashew Sour Cream
Prep Time
10 minutes prep time + soaking and fermenting time
Number of Servings
makes 2 cups
Ingredients
  • 7 oz raw cashews, soaked overnight or soaked for 1 to 2 hours in hot water
  • [q:1 1/2] Tbsp natural plant-based (coconut or soy) yogurt
  • [q:1/2]  to 1 tsp salt (optional)
Directions
  1. Drain and rinse cashews and put them in a high-speed blender. Pour in [q:3/4] cup water and blend until cashews are very smooth (so no lumps or grains are left). If you need to add a bit more water, start with 1 tablespoon at a time. However, mixture should not be too watery. Add yogurt and blend briefly.
  2. Pour mixture into a clean glass container—a mason jar is ideal. Jar should be a bit bigger than amount of cream you have. Once you’ve poured in the cream, it must have some room to expand during fermentation.
  3. Cover jar with a piece of cheesecloth or muslin and secure it with a rubber band or some kitchen twine. Place jar on counter out of direct sunlight. Let it ferment for 6 to 24 hours. As it ferments, you should see small air pockets appear. This is absolutely normal. The amount of time it needs depends on the season. On a warm day it will be ready after 6 to 10 hours, but on a colder day it needs at least 12 hours. The taste should be pleasantly tangy and refreshing.
  4. When cashew sour cream is done, stir in up to 1 teaspoon of salt, if desired. Store in fridge with a lid on. The cream will keep for 4 to 5 days.
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