Sweet Potato and Black Bean Burger

INGREDIENTS:

  • 2 cups grated sweet potato
  • 1 19 oz can black beans, drained and rinsed well
  • 4 stalks green onion
  • 3″ piece fresh ginger
  • 1 carrot, peeled
  • 1 stalk celery
  • 4 cloves garlic
  • 1 cup pecans, walnuts or almonds
  • ½ teaspoon Chinese five spice powder
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon sesame oil

 

PREPARATION: 

Preheat oven to 400°F. Line a baking sheet with parchment paper.

In the work bowl of your food processor, pulse nuts until finely ground.

Add in carrot, celery, ginger, green onions and garlic. Pulse to finely chop. Do not let it become a paste. Scrape out into a bowl and set aside.

Add black beans to the work bowl of the food processor. Add 1 cup of grated sweet potato. Pulse to combine into a chunky puree. Scrape out into same bowl as nut mixture.

Add remaining 1 cup grated sweet potato, five spice, sesame oil, salt and pepper. Stir to combine well.

Form into 8 patties and place on parchment-lined baking sheet.

Bake for 25 minutes until lightly browned.

Kale Almond Pesto

INGREDIENTS: 

  • 1 bunch kale, steamed to bright green
  • ⅓ cup toasted almonds
  • 3 cloves roasted garlic
  • ½ teaspoon celtic sea salt
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • pinch red pepper flakes

PREPARATION: 

Place kale in food processor and pulse until chopped

Add almonds and garlic, pulse again to incorporate

Pulse in salt, lemon juice, oil and pepper flakes

Continue pulsing until pesto reaches desired consistency

Banana Berry Protein Muffins

INGREDIENTS:

  • 3 scoops vanilla protein powder
  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 1/4 cup oat flour
  • 1/4 cup Truvia or other granulated stevia
  • 1 tsp baking powder
  • 1 cup frozen mixed berries
  • 1 large mashed banana
  • 1/3 cup plus 2 tbsp liquid egg whites
  • 1/2 cup unsweetened applesauce
  • 1 cup unsweetened coconut milk

PREPARATION: 

Heat oven to 350 degrees. Mix all dry ingredients into a large mixing bowl. Mix all wet ingredients into a smaller bowl.

Combine wet and dry ingredients and mix until thoroughly mixed.

Scoop mixture into muffin tins that have been sprayed with coconut oil. Put into oven for 25 minutes.

Cook until browned on top, and toothpick comes out just slightly damp. Do not overcook. They quickly become dry and brittle because there is no added oil.

Zucchini Berry Muffins

INGREDIENTS:

  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 1/2 cup tapioca flour
  • 2 tsp baking soda
  • 1 tsp sea salt
  • 1 Tbs cinnamon
  • 1 Tbs allspice
  • 1 cup dates, pitted
  • 3 ripe bananas
  • 3 eggs
  • 1 tsp apple cider vinegar
  • 1/4 cup coconut oil
  • 1/2 10-oz bag frozen berries (blackberries, blueberries, raspberries) OR 1 1/4 cup fresh berries
  • 3/4 cup zucchini, grated
  • 3/4 cup almonds, finely chopped
  • Muffin paper liners

PREPARATION: 

Take berries out of freezer to thaw, if applicable.Preheat oven to 350℉. In a large bowl, combine almond flour, coconut flour, tapioca flour, baking soda, salt, cinnamon and allspice.

In a food processor, combine dates, bananas, eggs, vinegar and oil. Transfer mixture to a large bowl and blend until completely combined.

Finely grate zucchini (or food process it). Fold in berries, zucchini and almonds.

Spoon mixture into paper lined muffin tins.

Bake at 350° for 20 minutes.

Buffalo Cauliflower

INGREDIENTS:

  • 1 tablespoon olive oil or grapeseed oil, plus more for the baking dish
  • 1 cup gluten-free flour or spelt flour or chickpea flour
  • 1 cup almond milk or coconut milk or non-dairy milk of your choice
  • 1 large head cauliflower, broken into medium-size florets
  • 1/2 cup apple cider vinegar
  • 1 tablespoon chili powder
  • 1 tablespoon garlic powder
  • 2 teaspoons sweet paprika
  • 1 teaspoon sea salt
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 2 teaspoons agave nectar or maple syrup or brown rice syrup
  • 2 teaspoons arrowroot

PREPARATION: 

 Preheat the oven to 450 degrees F.

Lightly oil a 9-by-13-inch baking dish. Whisk together the flour and almond milk until smooth. Dunk the cauliflower florets in the almond milk batter and transfer them to the prepared baking dish. Roast for 20 minutes, or until the cauliflower is cooked through.

Meanwhile, in a small saucepan, combine the cider vinegar, chili powder, garlic powder, sweet paprika, sea salt, cayenne, smoked paprika, onion powder, agave nectar and 1 tablespoon olive oil. Bring to a simmer over medium-high heat, then reduce the heat to medium-low and cook until beginning to thicken, 5 to 7 minutes. Whisk together the arrowroot and 2 tablespoons water and stir this into to the saucepan. Simmer for an additional 1 to 2 minutes. Remove from the heat and thin with a little water if necessary.

When the cauliflower is done, pour the buffalo-style sauce over it, toss to coat and return to the oven for a final 8 minutes.

Egg Breakfast Muffins

INGREDIENTS:

  • 8 eggs
  • 1 cup diced broccoli
  • 1 cup diced onion
  • 1 cup diced mushrooms
  • salt and pepper, to taste

PREPARATION: 

Preheat oven to 350 degrees F.

Dice all vegetables. You can add more or less of any of them, but keep the overall portion of vegetables the same for best results.

In a large mixing bowl, whisk together eggs, vegetables, salt, and pepper.

Pour mixture into a greased muffin pan, the mixture should evenly fill 8 muffin cups.

Bake 18-20 minutes, or until a toothpick inserted in the middle comes out clean.

Serve and enjoy! Leftovers can be saved in the refrigerator throughout the week.

Makes 8 muffins.

Raw Brownie Bites

INGREDIENTS:

1 1/2 cups walnuts
Pinch of salt
1 cup pitted dates
1 tsp vanilla
1/3 cup unsweetened cocoa powder

PREPARATION:

Add walnuts and salt to a blender or food processor. Mix until the walnuts are finely ground.
Add the dates, vanilla, and cocoa powder to the blender. Mix well until everything is combined. With the blender still running, add a couple drops of water at a time to make the mixture stick together.
Using a spatula, transfer the mixture into a bowl. Using your hands, form small round balls, rolling in your palm. Store in an airtight container in the refrigerator for up to a week.

Oatless Oatmeal

INGREDIENTS:

  • 2-3 egg whites
  • 1/4 cup almond milk
  • 1 TBSP ground flax
  • Splash of vanilla extract
  • 1 tsp. cinnamon
  • 1/2 banana

PREPARATION: 

Combine all ingredients in a bowl and mix together, mashing the banana well. Pour ingredients into a sauce pan set to medium high heat. Stir frequently for about 3-5 minutes until the mixture starts to take on a creamy texture. Transfer to a bowl and serve. Add almond butter, berries, nuts. Go crazy!!

Sesame Salmon Burgers

INGREDIENTS:

  • 1 pound salmon, skin removed
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon ume plum vinegar
  • 1 clove garlic, pressed
  • 1 teaspoon peeled and minced fresh ginger
  • ¼ cup chopped scallions (white and green parts)
  • ¼ cup toasted sesame seeds
  • 2 large eggs
  • 1 tablespoon coconut flour
  • coconut oil, for frying

PREPARATION: 

Rinse the salmon, pat dry and cut into ¼-inch cubes

In a large bowl, combine salmon, oil, ume, garlic, ginger, scallions, sesame seeds and eggs

Stir coconut flour into mixture

Use a ¼ cup measuring cup to form mixture into patties

Heat the coconut oil in a 9 inch skillet over medium-high heat

Cook the patties for 4 to 6 minutes per side, until golden brown

Transfer patties to a paper towel-line plate and serve hot

Makes about 12 burgers

Quinoa and Vegetable Stuffed Peppers

INGREDIENTS:

  • 1 tablespoon extra-virgin olive oil, plus more for oiling the pan
  • 1 red onion, chopped
  • 1/2 pound sliced mushrooms
  • 1 cup chopped carrots
  • 7 bell peppers, 1 cored, seeded and chopped; tops removed and reserved from remaining 6 then cored and seeded
  • 1/2 cup chopped parsley
  • 1/4 pound baby spinach
  • 1 1/2 teaspoon ground cinnamon
  • 3/4 teaspoon ground cumin
  • 1 cup uncooked quinoa, rinsed and cooked according to package directions (Learn to Cook: Quinoa)
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup roasted cashews

PREPARATION: 

Heat oil in a large skillet over medium high heat. Add onion and cook, stirring occasionally until transparent, 8 to 10 minutes. Add mushrooms and cook until softened, 4 to 5 minutes more. Add carrots and chopped peppers, cook until just softened, then add parsley and spinach (in batches, if needed). Let spinach wilt then stir in cinnamon, cumin and cooked quinoa and toss gently to combine. Add salt, pepper and cashews and cook 1 to 2 minutes more. Set aside to let filling cool until just warm.

Meanwhile, preheat the oven to 350°F. Lightly oil a 9×13-inch baking pan with oil then set aside.

Divide quinoa mixture evenly among remaining 6 bell peppers, gently packing it down and making sure to fully fill each pepper. Top each pepper with its reserved top then arrange them upright in prepared pan. Cover snugly with foil and bake, checking halfway through, until peppers are tender and juicy and filling is hot throughout, about 1 hour. Transfer to plates and serve.