My Simple Well Being Recipe Collection
Happy New Year!
I am sitting here with some of my favorite reading material. New cookbooks! I can’t remember the last Christmas I didn’t receive a new cookbook. This time, I received”Unprocessed; How to achieve vibrant health and your ideal weight” by Chef AJ and”Eating the Alkaline Way; Recipes for a well-balanced honestly healthy lifestyle” by Natahsa Corrett and Vicki Edgson. Learning new ways to make healthy food taste amazing is truly a passion of mine. At times, the pictures get me so inspired that I go right into the kitchen to whip up the new creation.
As you can imagine, I have a nice collection of true and tried recipes, many of which have come from cookbooks I own but others from friends and family or food blogs. I have also been known to come home after tasting a fabulous dish somewhere out and trying to recreate it at home (with various levels of success of course!). This is how my popular ‘cheesy goldfish’ kale sauce came about. I tried to mimic the garlic kale sauce from the Whole Foods salad bar. What came out was actually a sauce that tasted even better than theirs, or at least that’s my opinion. And my older son said “hmm, mom this tastes like cheesy Goldfish”, hence the name.
With a new year ahead and everyone ready for something new, I got inspired to pull together the Best of 2013 in my Simple Well Being recipe collection and share with you.
What these recipes have in common is that I have come back to them again and again this past year because they are a favorite in my family. As for any recipe I come across, I try to follow the recipe to a ‘t’ for the first time, and then I start to tweak it, using the recipe as a guide. I might swap in healthier ingredients, add a superfood, change up the spices or add a flavor dimension. I encourage you to do the same. Get creative and make them your own.
Here’s to making 2014 the year you took your journey to better health to the next level!
Simple Well Being Recipe Collection
Best of 2013
What these recipes have in common is that I have come back to them again and again this past year because they are a favorite in my family. As for any recipe I come across, I try to follow the recipe to a ‘t’ for the first time, and then I start to tweak it, using the recipe as a guide. I might swap in healthier ingredients, add a superfood, change up the spices or add a flavor dimension. I encourage you to do the same. Get creative and make them your own.
Linda’s Garlic Kale Salad (AKA Cheesy Goldfish)
This recipe was originally inspired by the garlic kale salad at Whole Foods. I have tweaked it slightly many times and love this version. It makes a lot of dressing because it goes quickly in my house.
Ingredients:
1-2 bunches organic curly kale, stem removed and leaves rinsed and chopped
Optional additions: cut up apple, sliced onions, siced avocado, dried fruit and toasted seeds
Dressing:
1/2 cup raw apple cider vinegar
1/2 cup Tamari
sauce (like soy sauce)
Juice of 1/2 lemon
2 cloves garlic
1 cup Nutritional Yeast
1 cup organic extra virgin olive oil
Directions:
1. Place all ingredients for the salad dressing except olive oil in a blender and then gradually pour the olive oil in while blending. 2. Pour a desired amount over the rinsed and dried kale. With your clean hands or salad utensils, rub and mix the dressing into the kale. The lemon juice and salt from the Tamari will begin to break down the cellular wall of the kale which provides greater nutrient absorbtion.
3. The dressing keeps in fridge for 3-5 days. Be sure to take it out of the fridge a few minutes before using it as the oil gets coagulated. Enjoy!
4 Bean and Butternut Squash Chili
This recipe came from my sweet sister in-law, Rebecca. We love how the spicy chili powder contrasts with the sweetness of butternut squash and baked beans in this recipe. I like to use Eden brand beans from the can as they are BPA free.
Ingredients
1 and 1/2 cups onion, chopped
2 tbsp minced garlic
3 tbsp chili powder or southwest seasoning
4 cups butternut squash
4 cups chicken or vegetable broth
28oz. can crushed tomatoes
16 oz can baked beans
1 can each of red kidney, black, and pinto beans, rinsed
Serve with: shredded organic cheddar cheese and chopped scallions
Directions:
Sauté meat in a 5-qt pot until brown. Discard fat.
Add onions and garlic and sauté until soft.
Stir in chili powder, then squash and broth. Add one extra cup of water. Cover and gently boil 15 min. until squash is almost tender.
Add tomatoes and beans, bring to a boil, reduce heat, cover and simmer 15 min. to develop flavors. Top with cheese and scallions.
Winter Inspired Minestrone Soup with Rosemary Kale Pesto
My husband asked me to make this recipe he came across in the Wall Street Journal. I was sceptical at first and had no idea what to expect. Although there is a fair amount of chopping for this soup, it is so worth it as the result was an amazing hearty comfort soup with a unique flavor combination. My husband loved it so much that he asked me to make it for his birthday. Note, I cook the pasta sepearate and let people choose how much (if any) to add into the soup. The kids for exampl always want more pasta and cheese on top instead of this pesto.
Ingredeints:
2 Tbsp olive oil or coconut oil
1 yellow onion, chopped
4 cloves garlic, minced
1 medium celery root, peeled and cubed (about 1½ cups)
1 large parsnip, peeled and cubed (about 1½ cups)
6-7 cups vegeteble or chicken stock (I like the Pacific brand)
2 bay leaves
1 15-ounce can white beans, rinsed and drained
1½ cups lentils
3 cups shredded cabbage
1 small apple, peeled and cubed
Salt and freshly ground black pepper
¼ pound dried spaghetti, broken into small pieces
For the pesto:
3 Tbsp olive oil
3 cloves garlic
1 1/2 cup kale, chard or other leafy green
3/4 cup toasted pecans, chopped
1/3 cup rosemary sprigs
Directions:
1. Heat oil in a large pot over medium heat. Once oil is warm, add onions and garlic and cook, stirring occasionally, until onions are soft and translucent and just beginning to brown, about 8 minutes.
2. Stir in celery root and parsnips, cooking until fragrant, another 5 minutes.
3. Add stock, bay leaves, beans, lentils, cabbage and apples. Stir to combine. Reduce heat to medium-low, cover pot and simmer gently until celery root and turnips soften, 30 minutes. Season to taste with salt and pepper.
4. Cook the pasta separately or stir it into the soup and simmer until al dente (~10 min).
5. Make rosemary pesto: In a food processor or strong blender, purée kale, pecans, rosemary, whole cloves garlic, the olive oil and a pinch of salt until mixture is reduced to a paste.
To serve, ladle soup into bowls. Stir one tsp rosemary pesto into each bowl. Season with salt, pepper and additional pesto to taste.
African Peanut Stew
From Clean Eating Magazine
This dish features a tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. I have served this over brown rice as a main course at a dinner party and the guests are all asking for the recipe. When I make this for my kids, I puree the soup and let them dip bread in it.
Ingredients:
2 cups brown basmati rice
1 Tbsp grape seed or coconut oil
2 yellow onions, cut into 1/2 “ dice
6 garlic cloves, minced
1 jalapeno chili pepper, seeded and finely chopped
2 Tbsp curry powder
1 Tbsp minced fresh ginger
4 cups low sodium vegetable broth
2 cups boxed or jarred diced tomatoes with juices
1/3 cup smooth or chunky peanut butter (or Sunflower seed butter if you have to avoid peanuts)
1 ¾ lb sweet potatoes or butternut squash, cut into 1” dice
4 cups shredded green or red Swiss chard
Sea salt, to taste
1/3 cup coarsely chopped fresh cilantro
Directions:
1. Cook rice according to package directions , cover and set aside.
2. Meanwhile, in a 5-6-qt saucepan or stockpot, heat oil on medium Add onions, sauté, stirring occasionally, until tender, 5 to 7 min.
3. Add garlic, jalapeños, curry powder and ginger and sauce for 1 more minute
4. Stir in broth, tomatoes and peanut butter. Add potatoes, and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until the potatoes and chard are tender, uncovered 12-14 minutes. Season with salt.
5. Divide the rice among serving bowls. Top with stew and cilantro.
Deviled Buffalo Burgers
This one comes from my mother in-law. Buffalo is a free range and grass fed meat with a much healthier nutrient profile than beef. I make a double batch and the boys take the leftovers to school. We serve these on a gluten free bun and all the classic burger veggies. I like to put the burger over top of a salad of mixed greens, tomato, avocado and onions. And I always have a serving of raw sauerkraut or other cultured veggies.
Ingredients:
1 pound ground buffalo
1 Tbsp + 1 tsp ketchup
2 tsp hot pepper sauce
1 tsp Worcestershire sauce
1 tsp Dijon mustard
1/4 teaspoon ground pepper
Directions:
1. In a bowl, mix all ingredients, except sandwich rolls, together. Form into 5 or 6 patties and place on the unheated rack of a broiler pan (or in a preheated skillet on the range-top).
2. Broil 3 to 4 inches from the heat for 10 to 15 minutes until internal temperature reaches 160°F. Note that buffalo cooks faster than beef because of lower fat content.
Roasted Cauliflower
So simple but lovely to nibble on or serve as a side dish. My son calls it cauliflower poppers. For a more adult version, I take Gwyneth’s Paltrows suggestion of adding chickpeas to the mixture and then toss it with a dijon herb sauce when it comes out of the oven
Ingredients:
One to two whole cauliflowers
Olive oil
Sea salt
Directions:
Slice florets into bite size pieces, toss with olive oil and sea salt and roast on baking sheet for 20-30 minutes 375F, until slightly golden brown. DEELish!
Variations:
a. Add a can of rinsed chickpeas to the baking sheet with the cauliflower. When it comes out of the oven, toss it with a dijon herb sauce:Whisk together 1/4 cup extra virgin olive oil, 1 Tbsp Dijon mustard, 1 Tbsp seeded mustard, 1 Tbsp white wine vinegar, big pinch of sea salt, freshly ground black pepper, and 1/4 cup chopped Italian parsley.
b. Use any spices or spice combination that you enjoy. Some of my favorites are cumin, coriander and cinnamon. We also like paprika with the sea salt.
Vietnamese Spring Rolls
When you get tired of eating raw veggies, wrap them in rice paper and add your favorite dipping sauce and you have a Vietnamese spring roll. You can get as creative as you want here. I typically pull out any veggies I have in the fridge and sometimes I add cooked shrimp or chicken. This is great fun to have for guests as well as the family. Everyone makes their own wrap from the platter of ingredients. Kids love it! In fact, this is how my little guy started eating cilantro because he wasn’t happy with just having carrots in his wrap.
Ingredients:
A pack of rice paper (available at whole foods and Asian markets. Now also available in a brown rice version)
A julienned mix of veggies such as red bell peppers, carrots, avocado, cucumbers, cabbage, sprouts, etc. You could try any veggie you like. And for a protein boost, try pieces of tofu, cooked shrimp or chicken.
Dipping sauce of choice such as soy sauce, pesto, Genji Miso Ginger sauce (available at Whole Foods in sushi section), peanut sauce, plum sauce, etc
Directions:
1. Dip one the rice paper sheet into a bowl of warm water and leave until it is soft, about 30 seconds. Pull it out and shake off the excess water and then lay it flat on your plate
2. Place a small mound of the chosen filling ingredients in a line near one edge, leaving a little space on the ends to fold in the sides.
3. Pull the closest edge over the filling and tuck it under and then tightly roll towards the middle. Fold in both sides and continue rolling. Enjoy with your dipping sauce or put the sauce on the inside.
4. Repeat!
If you are serving this later, individually wrap each roll with plastic wrap. It will hold for ~ 2 hours in the fridge. Remove wrap, slice on the bias and serve.
Carrot Ginger Soup
Adapted from www.Vitamix.com
This is an easy soup to make and I love making it and pouring it right out of the blender. I often pair this soup with quessadillas made with brown rice tortillas and filled with cheese and black beans.
Ingredients:
6 medium carrots, peeled, halved or 3 cups chopped
1/4 small onion, peeled or 2 Tbsp chopped
2 small garlic cloves, peeled
2 Tbsp coconut oil
1/2 tsp salt
pinch of white pepper
1 tablespoon chopped fresh ginger root
1/3 cup light silken tofu
2 cups low sodium vegetable broth
Directions:
1. In the vitamix, chop 1/3 of the carrots, onion and garlic on variable speed 2 for 10-15 seconds. Pour them into a pan with the coconut oil and then repeat with the rest of the carrots, onion and garlic. Alternatively, chop the veggies on a cutting board and place into the pan to saute until they are softened.
2. Place remaining ingredients into the Vitamix container, add sautéed ingredients and secure lid. Select Variable speed 1.
3. Turn machine on and slowly increase speed to Variable 10, then to High. Blend for 3-4 minutes or until heavy steam escapes from the vented lid.
Salmon With Hoisin Glaze
This is one of my favorite ways to prepare salmon and it’s quick and simple. I like letting the fish marinade in the glaze for about an hour, but it’s not necessary.
Ingredients:
1 Tbsp fresh orange juice
2 Tbsp hoi-sin sauce
2 tsp honey
4 4-6 oz salmon steaks or fillets
Coarse salt and ground pepper
Directions:
1. Heat broiler. In a small bowl, whisk together orange juice, hoi-sin sauce and honey.
2. Rinse salmon and pat dry. Season both sides with salt and pepper. Place fish on a rimmed baking sheet. Brush generously with glaze. 3. Broil salmon about 3 inches from the heat source, basting once, until. opaque in center, 10 to 13 minutes.
Chai Chia Seed Pudding
If you like chai flavor, you will love this healthy pudding that can be eaten as breakfast, snack or dessert!
Ingredients:
1/3 cup Chia seeds
1 cup unsweetened almond (or coconut) milk
5 pitted Medjool dates
1/2 tsp vanilla extract
1/4 teaspoon cinnamon
1/8 teaspoon cloves
1/8 teaspoon nutmeg
1/8 teaspoon ground ginger
Directions:
Combine all ingredients except chia seeds in a high-speed blender and whirl on high until smooth.
Whisk liquid into chia seeds in a medium bowl and stir to combine. Place in fridge for 20 minutes, until thick. Give it a quick stir and ENJOY!
Gluten Free Pumpkin Waffles
I am not big on waffles and pancakes when it comes to choosing healthy breakfast, but with the addition of flax seeds, almond meal and pumpkin puree, this is certainly a healthier waffle. I sometimes make a double or triple batch of these waffles on weeekends and the boys can eat them without syrup from a baggie as a snack when we are on the go.
Ingredients:
1 cup Pamela’s GF pancake mix
1/2 cup almond flour
1 Tbsp flax seed meal (the ground stuff)
2 Tbsp coconut sugar (optional)
Heaping 1/2 tsp cinnamon
1 tsp pumpkin pie spice (or more if desired)
2 eggs
3/4 cup unsweetened vanilla almond milk
1/3 cup pumpkin puree
2 Tbsp coconut oil
optional additions: handful of raisins and or chopped nuts
Directions:
1. In a large bowl, combine gluten free flour mix, almond flour, flax seed meal, coconut sugar, cinnamon and pumpkin pie spice. Mix well.
2. In a separate bowl, whisk together eggs, milk, pumpkin puree, and coconut oil until smooth; add to flour mixture and stir until blended.
3. Pour 1/4 cup batter into a pre-heated waffle maker and wait for them to cook. Serve with a little bit of real maple syrup or fruit preserve and enjoy!
Chocolate Hemp & Oat Bars
From Superfood Kitchen
My older son is a really good eater. However, I find it hard to find a healthy snack bar that he likes and isn’t a candybar in disguise. So I was really pleased when he told me he loves these. It’s a healthy granola-like bar that eats like a cookie. The cacao nibs, folded in with the sweet oats and nutty hemp seeds, give these bars a unique crunch.
Ingredients:
¼ cup + 1 tsp coconut oil
1 cup (packed) soft Medjool dates (about 10 or 11), pits removed
¼ cup hemp milk or another nut milk of choice
1 Tbsp vanilla extract
1 Tbps chia seeds
1 ½ cups rolled oats
½ cup wheat flour
¾ tsp baking soda
½ tsp salt
1/3 cup hemp seeds
1/3 cup dark chocolate, finely chopped
¼ cup cacao nibs
Directions:
Preheat oven to 350 F. Lightly grease a baking sheet with 1 tsp of coconut oil
In a small saucepan, melt the remaining coconut oil into a food processor, and add the dates, hemp milk, vanilla extract, and chia powder. Blend until smooth paste has formed, stopping the machine and scraping down the sides if needed.
In a large bowl, mix together the oats, flour, baking soda, salt and hemp seeds. Stir in the date mixture and mix well. Fold in the chocolate and cacao nibs.
Spread the mixture onto the prepared baking sheet with a spatula, forming it into a rectangle about ½ inch thick. Cut the wet dough into about a dozen rectangles (or desired shape). Bake for 12-15 minutes, or until edges begin to turn golden brown and are cooked through. Let cool, then separate the rectangles and serve.
Variation:
– Add in ¼ cup goji berries with the cacao nibs.
– Use raisins instead of chocolate and add a ¼ cup chopped walnuts
– To make the bars gluten free, use a gluten free flour mix and gluten free oats
– use a little less vanilla extract and add a bit of almond extract.
Once you’ve tried my recipes let me know your tweaks to the Simple Well Being recipe collection!