Creamy Berry Smoothie

Recipes

Prep Time

10 minutes

Cooking Time

5 minutes

Yields

2 servings

Ingredients

1 avocado
1 cup blueberries
1 cup blackberries
2 tbsps chia seeds
Juice of 2 limes
1 cup almond milk
5 ice cubes

Directions

  1. Wash and pat all produce dry.
  2. De-pit and score avocado and transfer to blender.
  3. Add remaining ingredients and blend on high until smooth and creamy.

Credit

Used with permission from The Integrative Nutrition Cookbook, 2016

Coconut Date Cookies

Recipes

Prep Time

40 minutes

Prep Notes

n/a

Cooking Time

15 – 20 minutes

Yields

24 small cookies

Ingredients

6-7 dried pitted dates
1 cup rolled oats
2 cups whole wheat flour
1/2 cup shredded coconut
1/2 tbsp cinnamon
1/4 tbsp nutmeg
1/2 cup olive oil
1/2 cup maple syrup

Directions

  1. Soak dates in 1 cup of water for 30 minutes.
  2. Preheat oven to 375° F. 
  3. Combine oats, flour, coconut, cinnamon, and nutmeg in a bowl.
  4. Roughly chop the dates.
  5. Add oil, syrup, and dates and mix until all ingredients are moist.
  6. Form little balls and place on a lightly greased cookie sheet (it may take some work to form the dough and get the balls to stick together).
  7. Press cookies lightly so they do not roll off cookie sheet.
  8. Bake for 10 minutes.
  9. Take out cookie sheet and flip cookies.
  10. Bake for an additional 5-10 minutes.

Notes

If you have a food processor, you can use it to mix the dough, which makes the cookies easier to shape. Do not over mix the dough or you’ll lose the texture of the cookies.

mango and cilantro

Cilantro Mango Chicken

Recipes

Prep Time

10 minutes

Prep Notes

n/a

Cooking Time

30 minutes

Yields

4 servings

Ingredients

2 whole skinless, boneless chicken breasts, butterflied
8 oz plain yogurt
11/4 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced

Directions

  1. Preheat oven to 375° F.
  2. To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book. 
  3. Combine 1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
  4. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.
  5. Bake chicken in a glass baking dish for 25-30 minutes.
  6. Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.
  7. Garnish with more cilantro and lime and season to taste.

Notes

  • Pair with a roasted winter squash.
Rainbow Swiss Chard Growing In Organic Farm

Gayatri Greens

Recipes

Prep Time

5 minutes

Prep Notes

n/a

Cooking Time

7 minutes

Yields

4 servings

Ingredients

1 bunch Swiss chard
2 tbsps coconut oil
1 tsp black mustard seeds
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp sea salt

Directions

  1. Wash chard, cut out stems, and chop leaves into 1-inch pieces.
  2. Heat oil in a frying pan on medium-high.
  3. When the oil is hot, add mustard seeds and cook, stirring for 1 minute.
  4. Add cumin and coriander and cook for another 30 seconds, stirring. The mixture should be fragrant.
  5. Add the chard and salt. Mix well and cook 3-5 minutes until chard is wilted.
  6. Serve immediately.

Notes

  • These Indian style greens bare the name of a powerful Hindu Goddess and also a beautiful mantra (prayer) that is said to represent the divine awakening of the mind and soul.
  • These greens pair well with most meat entrees or baked tofu.

Creamy Herb Dressing

Recipes

Prep Time

15 minutes

Prep Notes

n/a

Cooking Time

n/a

Yields

8 servings

Ingredients

1/2 cup silken tofu
2 garlic cloves, sliced
1/4 cup flat-leaf parsley
2 tbsps fresh oregano
1/2 cup buttermilk
1 tbsp lemon juice
1/2 tsp sea salt
1/4 tsp black pepper

Directions

  1. Purée tofu in a food processor.
  2. Add garlic, parsley and oregano and pulse 4-5 times.
  3. Add buttermilk, lemon juice, salt and pepper.
  4. Purée until all ingredients are combined.
  5. Cover and refrigerate.

Notes

  • This can be kept in an air-tight container for up to two weeks. Be sure to shake the container well before use.
  • Use on salads for a bright and decadent summer salad. Try adding to grain salads, potato salad, or cold pasta dishes.

Cashew Cream, 2 ways

Recipes

Prep Time

5 minutes

Prep Notes

Soaking Time: 2 hours

Cooking Time

10 minutes

Yields

10 servings

Ingredients

Sweet:
1 cup raw cashews
1/4 cup rice or soy milk
1/2 tsps vanilla extract
2 tsps maple syrup
Dash of cinnamon and nutmeg

Sour:
1 cup raw cashews
Juice of 1/2 lemon
1-2 tsps apple cider vinegar
A pinch of sea salt
1/2 cup unsweetened nondairy milk or water

Directions

  1. Soak cashews in water for 2 hours.
  2. Drain and add to a blender or food processor with all other ingredients.
  3. Blend until well combined.
  4. Taste and adjust as necessary.

Notes

  • Use the sweet cream on top of puddings or mashed yams.
  • Use the sour cream in the place of regular sour cream.
Handmade sesame candy in sugar caramel

Honey Sesame Treats

Recipes

Prep Time

10 minutes

Prep Notes

n/a

Cooking Time

5 minutes

Yields

9 servings

Ingredients

3/4 cup sesame seeds
1 1/2 tbsps raw honey

Directions

  1. Grind 1/2 cup sesame seeds in a coffee grinder or mortar and pestle. Grind finely, but do not make nut butter. You can also use a food processor, but pulse carefully.
  2. Place in a bowl, add honey and combine with a fork until it becomes a unified paste. Roll into 1/2-inch balls.
  3. Toast the remaining 1/4 cups seeds in a sauté pan for 5 minutes, stirring constantly until they turn golden brown and transfer them to a bowl.
  4. Roll the balls in the toasted sesame seeds.
  5. Eat warm or refrigerate.
Fresh Black Eye Peas

Black Eyed Pea Salad

Recipes

Prep Time

10 minutes

Prep Notes

Bean Soaking Time: 4-8 hours

Cooking Time

40 minutes

Yields

4 servings

Ingredients

1 cup black-eyed peas
2-3 cups water
1 tbsp whole grain or dijon mustard
juice of 1/2 lime
1 tbsp apple cider vinegar
2 tbsps extra virgin olive oil
1/3 cup sun-dried tomatoes, finely chopped
1/4 cup parsley, diced
1/2 tsp sea salt, or more to taste
lettuce, arugula or spinach leaves (optional)

Directions

  1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.
  2. Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.
  3. Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.
  4. In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.
Bowl of amaranth porridge

Amaranth and Polenta Porridge

Recipes

Prep Time

5 minutes

Cooking Time

40 minutes

Yields

4 servings

Ingredients

3 cups water
1/2 tsp sea salt
1/2 cup polenta
1/2 cup amaranth
1/2 cup dried cranberries

1/2 cup pine nuts
1-2 tbsps honey
1/4 cup milk (or non-dairy milk)

Dried Cranberries on a White Background

Directions

  1. Put the water into a pot with the salt.
  2. Bring saltwater to a boil.
  3. Add the polenta and amaranth.
  4. Reduce heat and simmer, cover for about 30 minutes, and stir occasionally.
  5. After 20 minutes, add in cranberries and stir.
  6. When porridge is soft and creamy, remove from heat.
  7. Add pine nuts, honey, and milk and enjoy!