Healthy Recipes

Asian Stir-Fry

 1 Tbsp. coconut or safflower oil
1 1/2 tsp.  toasted sesame oil
2 cloves of garlic
1 Tbsp. grated fresh ginger
1 carrot, cut in thin diagonal slices
1/2 cup broccoli florets
1/4 cup thin red pepper strips
1 small head bok choy, chopped up into bite-size chunks
1 Tbsp. Bragg Liquid Aminos

In large wok, heat oils on high.  Add garlic, ginger and carrot.  Cook, stirring well, for 1 minute.  Add broccoli, stir and cook 5 minutes.  Add remaining veggies.  Reduce heat to medium and cook until done.  Turn off heat, add Bragg's Liquid Aminos.  Stir well.  Serves 1.

 

Baked Tempeh

2 Tbsp. apple cider vinegar
2 Tbsp. Bragg Liquid Aminos
1 1/2 tsp. toasted sesame oil
1 1/2 tsp. 100% pure maple syrup (organic, grade "B", dark preferred)
1/2 clove of garlic, finely chopped
1/2 block tempeh, cut into 1/2 inch strips

Mix first 5 ingredients well.  Carefully arrange tempeh strips in single layer in glass baking dish and pour marinade over tempeh.  Marinate for at least 1 hour in refridgerator.  Preheat oven to 350 degrees and bake 20 minutes.  Turn pieces of tempeh over and bake 15 more minutes.  Serves 1. 

Microgreen Salad

1/4 cup shredded carrot
1/4 cup chopped cucumber
1/4 cup sliced red bell pepper
1/4 cup sprouts (radish, alfalfa or broccoli)
1/4 cup chopped tomato
1/4 cup jicama
Fresh herbs (like basil, cilantro, parsley, dill)
1/3 cup toasted seeds and nuts (like cashews, pecans, pumpkin seeds or sunflower seeds

Greek Dressing

1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
1 Tbsp. balsamic vinegar
1/4 cup fresh lemon juice
2 tsp. dried oregano
1 clove garlic, crushed
1 tsp. Dijon mustard
1/2 tsp Himalayan salt
1 tsp. herbal seasoning
2 Tbsp. chopped fresh parsley

Place all ingredients in blender and blend on medium-high for 2 minutes until well mixed.  Refrigerate in airtight container.  If dressing solidifies when cold, let it sit at room temperature until liquid, then stir.  Serves 8. 

Basic Vinaigrette

1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
1 tsp. Himalayan salt
1 tsp. ground black pepper
1 tsp. unfiltered honey or raw agave
2 Tbsp. fresh lemon juice
Optional: 2 tsp. fresh herbs like basil, oregano, parsley or dill.

Mix all ingredients together.  Serves 8. 

Quinoa Lentil Pilaf

1 1/2 tsp. extra virgin olive oil
1/ 4 cup diced onion
1/4 cup diced carrot
1/4 cup diced celery
2 Tbsp. diced red bell pepper
2 Tbsp. finely chopped fresh parsley
1/4 tsp. smoked paprika
1/8 tsp. cumin
1/4 tsp. turmeric
1/4 cup dry quinoa
1/4 cup lentils, drained
1/4 cup water
1/4 cup vegetable broth
1 1/2 tsp. lemon zest
1 1/2 tsp. fresh lemon juice

Heal oil in saute pan.  Place onions, carrots, celery, bell pepper, parsley, paprika, cumin and turmeric in pan; stir together and cook 10 min until tender.  Rinse and drain quinoa; place in saucepan and mix with lentils and cooked veggies, stirring well.  Add water, broth and lemon zest and juice and bring to a boil.  Reduce heat to low, cover and simmer for 15-20 min, until liquid has evaporated.  Let sit, covered, for 5 min.  Season with herbal seasoning.  Serves 1.

Roasted Root Vegetables

1/4 medium sized yam, washed and cut into 1-inch chunks
1/2 large carrot, washed and cut into 1-inch chunks
1/2 large beet, washed and cut into 1-inch chunks
1/4 yellow onion, peeled and cut into large wedges
2 tsp. extra virgin olive oil
Himalayan salt (to taste)

Preheat oven to 400 degrees.  In a bowl, toss all ingredients together.  Spread on a cookie sheet and bake for 40-50 min or until tender, turning once or twice to prevent burning.  Serves 1.

 Chocolate Banana Breakfast Quinoa

1/2 cup raw quinoa
1 and 1/4 cup almond milk
1/2 cup water
dash of sea salt
1 banana, half mashed, half cut into slices, 
2 tsp of honey
2 tsp cocoa powder
1/2 tsp vanilla extract

Bring quinoa, water, 1 cup almond milk and dash of sea salt to a boil in a small pot.  Once boiling, reduce the heat, to a simmer and cook, stirring occasionally until the liquid has been absorbed (about 10 min).  Remove quinoa from stove and transfer to a bowl.  Mix in the mashed banana, cocoa powder, vanilla and honey.  Stir until evenly combined.  Pour the remaining 1/4 cup of almond milk over quinoa and garnish with banana slices.