Avocado Black Bean Salsa

Avocado Black Bean Salsa
Prep Time
10 minutes
Number of Servings
Serves 8
Ingredients
Directions
  1. Place all ingredients in a bowl and stir to mix.
  2. Serve with organic tortilla chips.
Nutrition Info
50 calories, 4 g fat (63% calories from fat), 1 g protein, 4 g carbohydrate, 2 g fiber, 0 mg cholesterol, 67 mg sodium

Avocado-Tomatillo Sauce

Avocado-Tomatillo Sauce
Prep Time
10 min
Number of Servings
1 cup (serves 4)
Ingredients
  • 1 ripe avocado, halved, pitted, and peeled
  • 2 tomatillos, husked and roughly chopped
  • [q:1 1/4] cups diced white onion
  • [q:1/2] serrano chili, stemmed
  • 1 Tbsp water
  • [q:1/2] tsp kosher salt
  • Leaves from 2 sprigs cilantro, chopped (optional)
Directions
  1. In a food processor, combine avocado, tomatillos, onion, serrano chili, water, and salt. Pulse until fairly smooth, about 10 pulses, scraping down bowl as needed.
  2. Add cilantro (if using), and then pulse a couple of times to combine. Transfer to a bowl.
  3. Taste and adjust seasoning with salt if needed. The salsa will keep well for 24 hours, covered and refrigerated.
Nutrition Info
90 Calories, 1 g Protein, 6 g Carbohydrates, 4 g Fiber, 8 g Total fat (1 g sat), 194 mg Sodium, [nutrition:1] Vitamin B6, C, K, Folate

Tzatziki

Tzatziki
Prep Time
10 minutes prep time + 3 hours drain time
Number of Servings
4
Ingredients
  • 1 cup (scant) plain Greek yogurt
  • [q:1/4] of a long cucumber, grated, excess liquid squeezed out
  • 1 garlic clove, crushed
  • 1 Tbsp finely chopped dill
  • [q:1/2] tsp lemon juice, or to taste
  • 1 Tbsp extra-virgin olive oil, or to taste
  • Salt and freshly ground black pepper
Directions
  1. Line a sieve with muslin or paper towels, set it over a bowl, and pour yogurt into it. Leave to drain for a couple of hours, or overnight, in the fridge. Discard liquid.
  2. Add cucumber, garlic, and dill. Pour in lemon juice and oil gradually, seasoning as you do, tasting until flavors are perfectly balanced. Chill until ready to serve.
Nutrition Info
Per serving (1/4 cup): 70 Calories, 3 g Protein, 5 g Carbohydrates, 4 g Total fat (1 g sat, 3 g mono), 113 mg Sodium 

Cranberry Cherry Sauce

Cranberry Cherry Sauce
Prep Time
5 minutes, Cook: 15 minutes
Number of Servings
8
Ingredients
Directions
  1. Place all ingredients except the kuzu in a medium saucepan, cover and bring to a boil.
  2. Reduce the flame to low and simmer for 15 minutes.
  3. Dissolve kuzu and slowly add it to the fruit, stirring constantly until thick.
  4. Serve room temperature or refrigerate to cool.
Nutrition Info
122 calories, 0g fat (1% calories from fat), 1g protein, 31g carbohydrate, 2g fiber, 0mg cholesterol, 32mg sodium

Cranberry-Orange Chutney

Cranberry-Orange Chutney
Prep Time
45 minutes prep + chill time
Number of Servings
Serves 12 (about 3 cups)
Ingredients
  • 3 cup whole cranberries
  • 1 cup honey or maple syrup
  • 1 medium-sized orange (preferably organic)
  • 1 tsp ground ginger
  • [q:1/4] tsp ground cardamom
  • [q:1/4] tsp ground cinnamon
  • [q:1/8] tsp ground cloves
Directions
  1. Pick over cranberries and remove any loose or attached stems or leaves. Rinse cranberries under running water in a colander.
  2. Combine cranberries, honey or maple syrup, and [q:1/8] cup of water in a medium pan set over medium heat. Bring mixture to a low boil. Reduce heat to low and simmer, covered, for 10 minutes.
  3. Uncover pan and simmer for 10 minutes more, stirring occasionally.
  4. Cut unpeeled orange into chunks. Add chunks to a food processor or blender and chop into a fine pulp.
  5. Add orange pulp, spices, and another [q:1/8] cup of water to cranberry mixture. Simmer for 20 minutes, uncovered, stirring often. Chill before serving.
Nutrition Info
90 Calories, 23 g Carbohydrates, 1 g Fiber, 3 mg Sodium, [nutrition:4] Manganese, [nutrition:1] Vitamin C

Spicy Caribbean Marinade

Spicy Caribbean Marinade
Prep Time
10 minutes
Number of Servings
Makes [q:3/4] of a cup (Serves 4)
Ingredients
  • [q:2/3] cup pineapple juice
  • 3 cloves garlic
  • 3 Tbsp oil
  • 2 Tbsp white vinegar
  • 2 tsp ground turmeric
  • 1 tsp ground coriander
  • [q:3/4] tsp ground cardamom
  • [q:1/4] tsp ground cayenne pepper
  • [q:1/2] tsp ground cumin
Directions
  1. Add all ingredients to a food processor fitted with a metal blade or a high speed blender. Process until well blended.
  2. Pour marinade over uncooked fish or chicken in a shallow glass dish. Turn to coat.
  3. Refrigerate for no more than 1 hour if marinating fish, and no more than 12 hours if marinating chicken.
Nutrition Info
Marinade only: 34 Calories, 1 g Protein, 0 mg Cholesterol, 8 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium

Agave Caramel

Agave Caramel
Ingredients
  • 1 cup organic raw blue agave nectar
  • [q:1/2] cup heavy cream
  • 4 Tbsp cold unsalted butter
  • 1 tsp sea or kosher salt
Directions
  1. Combine agave nectar and cream in a large saucepan (use one bigger than you think you will need) and bring to a boil. Let boil for 5 minutes, stirring occasionally. 
  2. Remove from heat and whisk in butter, one tablespoon at a time, and salt, stirring until it’s completely dissolved. Transfer to a bowl or jar and let cool completely. If the caramel gets too thick to work with, just heat it slightly.

Gluten-Free Fudge Sauce

Gluten-Free Fudge Sauce
Prep Time
10 minutes prep time + cooling time
Number of Servings
6 servings
Ingredients
  • 1 cup water
  • [q:1/2] cup coconut sugar
  • [q:1/2] cup organic raw blue agave nectar (dark agave)
  • [q:3/4] cup unsweetened cocoa powder
  • 1 Tbsp instant espresso powder (optional)
  • 1 Tbsp pure vanilla extract
Directions
  1. Combine water, coconut sugar, agave, cocoa powder, and espresso powder (if using) in a heavy sauce pan. Bring to a boil over medium heat, stirring until smooth. Boil for 5 minutes or until sauce starts to thicken.
  2. Whisk in vanilla and let cool for about an hour. Sauce will thicken more as it cools.
  3. Store in a covered container in the fridge for up to 10 days. Serve warm or cold.
Nutrition Info
170 Calories, 2 g Protein, 44 g Carbohydrates, 36 g Total sugars (36 g Added sugars), 5 g Fiber, 1 g Total fat (1 g sat), 10 mg Sodium, [nutrition:1] Magnesium, Phosphorus

Low-Sodium Sun-Dried Tomato Veggie Sauce

Low-Sodium Sun-Dried Tomato Veggie Sauce
Prep Time
15 minutes prep time
Number of Servings
Serves 3 (1 cup each)
Ingredients
  • 1 cup chopped vegetables (mix and match zucchinis, bell peppers, onions, garlic, leeks, broccoli, tomatoes, etc.)
  • 1 Tbsp garlic granules
  • 2 to 4 Tbsp low-sodium sun-dried tomatoes packed in oil
  • [q:1/4] cup fresh chopped herbs (mix and match basil, oregano, sage, rosemary, thyme, etc.)
  • [q:1/4] tsp ground chipotle pepper (optional)
  • 1 (16 oz.) can of tomato sauce or tomato puree (no-salt, no-salt-added, or low-sodium varieties)
  • Sprigs of parsley or cilantro for garnish
Directions
  1. In a large pot or skillet over medium heat, sauté vegetables and garlic with sun-dried tomatoes for a few minutes until vegetables are soft.
  2. Add herbs, chipotle, if using, and tomato sauce or puree. Reduce to simmer. Stir constantly until sauce is well-blended and hot.
  3.  Garnish and serve right away or refrigerate and use within three days.
Nutrition Info
87 Calories, 4 g Protein, 20 g Carbohydrates, 4 g Fiber, 0.5 g Total fat, 79 mg Sodium. [nutrition:3] Vitamin C. [nutrition:2] Vitamin A, Copper, and Potassium.

Classic Basil Pesto

Classic Basil Pesto
Prep Time
15 minutes
Number of Servings
2 cups (Serves 6)
Ingredients
  • 2 garlic cloves, crushed under a knife and peeled
  • [q:1/3] cup pine nuts, walnuts, or almonds
  • [q:1/2] cup (2 oz) freshly grated Parmesan or Romano, or a combination
  • 3 cups packed fresh basil leaves, well rinsed and dried in a salad spinner
  • [q:1/2] cup extra-virgin olive oil, plus more to cover pesto
  • Salt and freshly ground black pepper
Directions
  1. With the machine running, drop garlic through the feed tube of a food processor. Add nuts and cheese, and process until nuts are finely chopped. Add the basil. With machine running, gradually add oil, scraping down the sides of the work bowl as needed to make a thick paste. Season with salt and pepper to taste.
  2. Transfer pesto to a shallow container and smooth the mixture. Pour a thin film of olive oil over pesto to inhibit discoloration. Cover container and refrigerate until ready to use. (The pesto can be stored for up to 3 weeks, covered and refrigerated. Bring to room temperature before using.)
Nutrition Info
With pine nuts and parmesan: 262 Calories, 6 g Protein, 8 mg Cholesterol, 2 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 1 g Fiber, 26 g Total fat (5 g sat), 147 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin A, Vitamin E, Phosphorus, [nutrition:1] Calcium
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