Coconut Berry Puree
Think of it as a summer-fruit soup or alternative to smoothies or summer desserts. It freezes very well and can be used as a dairy-free alternative to ice cream or homemade popsicles.
1 cup fresh strawberries (organic if possible)
¾ cup fresh blueberries
1 cup fresh raspberries
1 Tablespoon maple syrup (100% maple)
6 Tablespoons whole coconut milk
In a food processor or blender, mix all ingredients and blend well. Chill before serving.
To boost the nutrient density of the puree, add fresh spinach! You can add up to 8 cups of spinach and still tasted sweet. Incredible way to increase leafy-greens intake.
Kale Chips with Toasted Walnuts
4 cups kale (stems removed, organic if possible)
2 Tablespoons raw walnuts
2 teaspoons extra-virgin olive oil (cold-pressed)
1 teaspoon Bragg’s Liquid Aminos (or soy sauce)
Preheat oven to 325 degrees. Wash kale and dry well in salad spinner.
Remove kale stems by placing yoru ifngers at the base of the leaf (near the stem) and gently pulling down the length of th e stem, removing the greens. Tear into medium-sized pieces. Place in a single layer on half of a cookie sheet. Walnuts go on the other half.
In a small bowl, whisk olive oil and Bragg’s (or soy). Drizzle mixture over kale and walnuts. Gently toss. Bake kale and walnuts until kale becomes crisp, but not burned, and walnuts are aromatic (about 15-20 minutes). Nuts can be tossed once, gently, during baking.
Greek Garlic Cilantro Topping
½ cup low-fat plain Greek yogurt (organic if possible)
1 Tablespoon minced shallot
1 garlic clove, minced
2 Tablespoons minced fresh cilantro
In small mixing bowl, mix all ingredients together. Best if allowed to sit overnight. Store in airtight container in refrigerator for up to one week.
Cilantro Pesto
1 cup fresh cilantro
1 Tablespoon extra-virgin olive oil (cold-pressed)
1 garlic clove
16 raw walnuts (about a ¼ cup)
Sea salt
3 Tablespoons parmesan cheese (organic), shredded
In food processor or blender, mix all ingredients. Can be stored in airtight container in refrigerator for two days.
Simple Quinoa Edamame Salad with Cherries
6 cups chopped broccoli
2 cups shelled edamame
2-2/3 cups cooked quinoa
2-1/3 Tablespoons coconut oil (unrefined, virgin)
1 teaspoon Bragg’s liquid aminos (or soy sauce)
1 Tablespoon sesame seeds
2 cups fresh cherries (organic)
In a large pot, place mesh vegetable steamer and 1 inch of water. Cover and bring to a boil. Add broccoli and steam until crisp-tender (about 4-6 minutes). Add frozen edamame during last 2 minutes of cooking to thaw.
While broccoli is cooking, reheat quinoa in toaster over or microwave. Place in large mixing bowl and toss with steamed broccoli, edamame, coconut oil, Bragg’s (or soy sauce) and sesame seeds. Portion into four servings. Store unused portions in airtight containers in the refrigerator up to three days for future meals. Enjoy with cherries on the side.
Banana Blueberry Breakfast Blend with Flax Almond Fiber Mix
1 cup low-fat plain kefir (organic)
1 Tablespoon whey protein powder
½ banana or 1 cup fresh, organic strawberries
¾ cup fresh organic blueberries
2 cups organic spinach
1/3 cup water (as needed)
Stevia (pinch, to taste, optional)
1/3 cup Flax Almond Fiber mix (recipe below)
In blender, combine kefir, protein powder, fruit, spinach, and Stevia. Blend until smooth, adding water as necessary for desired consistency. Once smooth, add fiber mix and pulse or stir to mix.
**Plain yogurt with live active cultures can be substituted for kefir. Fresh fruit can be used, or frozen. Additional spinach or 1-2 cups of frozen broccoli can also be added. It’s possible for this breakfast to provide 6 to 8 servings of produce.
Flax Almond Fiber Mix
¾ cup whole flax seed
½ cup plus 1 Tablespoon raw whole almonds (about 8 almonds per Tablespoon)
1-2/3 cup dry slow-cook oatmeal
½ cup oat bran
1/3 cup wheat germ
½ cup sunflower seed kernels
In a small grinder, finely grind flax seeds until they turn into meal. Then, grind almond to desired texture. Shiort grinder results in chopped or split almonds, while longer grinder results in almond meal. A combination of textures works well. Place ground flax seeds and almonds in a large bowl and add remaining ingredients. Mix well. Store in airtight container in freezer up to two months.
*A single portion of this mix provides 6 grams of fiber, 55 mg of calcium, 107 mg of magnesium, 252 mg of potassium, 111 mcg of lutein/zeaxanthin (for eye health), and omega-3 fatty acids. All for only 186 kcal. A perfect example of nutrient density.
