Asian Tofu Salad

This make ahead salad, is a perfect meal to take to school or work.   There aren't always perfectly healthy options in the cafeterias or fast food, lunch places, so planning ahead with easy, filling salads is a smart choice.  I typically like to chop all of my veggies, but in an effort to make a quick and easy lunch, look for pre-chopped, organic coleslaw or kale/ brussel sprout mixes.

Ingredients:
1 block, firm Tofu, dried and diced
1 bunch buckwheat, soba noodles
1/4 c coconut aminos or low sodium soy sauce
1 1/2 Tbs low sodium, rice vinegar
1 lime, juiced
1 tsp honey
1 tsp sesame oil
1 tsp fresh ginger, minced
3/4 fresh cilantro, chopped
1/2 dry roasted peanuts
1 package chopped vegetable mix (coleslaw or other hardy green mix)

Instructions:
In a medium sauce pan, bring water to a boil add soba noodles, breaking noodles into small pieces before placing in the water.  Cook according to package directions, usually 4 minutes.
While noodles cook, combine coconut aminos, rice vinegar, lime juice, honey, sesame oil,  and ginger, whisk to combine.   When noodles are cooked, drained and cool. In a medium sized bowl, combine tofu, noodles, dressing, cilantro, peanuts and coleslaw mixture.  Stir to combine!

White Bean and Tuna Salad

Growing up, our tuna salad always included mayonnaise, chopped celery and onion.   As an adult I have taken out the mayonnaise and have used avocado for that creamy texture instead.  This has decreased our saturated fat intake and fits more closely with our plant based (plus fish) diet.  In this newest version, I keep the avocado but in diced form, and use lemon juice and Dijon mustard to lightly dress the tuna.  It's packed with protein, healthy fat and vitamins that will keep you going all day!

Ingredients:
1 1/2 Tbs Dijon mustard
1 large lemon, juiced (use 2 if small)
ground black pepper to taste
4 radishes, finely diced
2 celery stalks, finely diced
1 very large handful of arugula, chopped (can use another green, watercress would be great)
1 avocado, diced
2 cans white albacore tuna in water (please use a sustainable brand!!!!!!)
1 can low sodium, navy beans, drained and rinsed

Instructions:
In a medium bowl, whisk together the mustard, lemon juice and pepper.  Add all other ingredients and stir to combine. 
Serve over a bed of lettuce or on toast with sliced avocado.

Indian Masoor Dal

Masoor Dal is an easy weeknight meal, packed with healthy ingredients.   It pairs wonderfully with a side of brown rice or whole wheat Naan. 

Ingredients:
1 Tbs Olive Oil
1 Medium Onion, finely chopped
1 medium to large sweet potato (yam) finely diced
1 inch piece fresh ginger root, minced
3 cloves garlic, minced
1 1/2 c red lentils
2 tsp ground coriander
2 tsp ground cumin
2 tsp turmeric
1 tsp ground ginger
1 can diced tomatoes
salt and pepper
cilantro
lemon

Instructions:
In your dutch oven or large saucepan, heat the oil then add onion and cook over medium heat until softened.  Add sweet potatoes and cook for another 5 minutes, stirring often.   Add minced ginger and garlic, stir and reduce heat to low.
Add lentils and spices, stir to completely incorporate. Add tomatoes and about 5 cups of water.  Increase heat until mixture is boiling then reduce heat to a low simmer.  Cook, stirring often, until lentils and potatoes are very soft. Approximately 30 minutes.
Season with salt and pepper to taste and whisk the mixture to combine.  Cook for about another 10 minutes. 
Once plated, top with squeezed lemon and chopped cilantro.

Homemade Vegetable Broth

It's good for your health, it's good for your wallet, it's good for the environment and it's WAY EASIER than you think! 
Stop throwing away your vegetable scraps!! Carrot peals, the middle stalks and leaves of celery, the ends of onions, mushroom stalks, herb stems, etc etc. . .

As soon as you have vegetable scraps simply place them in a large resealable, plastic bag and place in the freezer.  As you have more scraps, add them to the bag.  Once the bag is full and you are ready for broth, place the frozen vegetables in a pot on the stove.  Cover the veggies with water and bring to a boil.  Decrease temperature to simmer and cover halfway.  Simmer for about 30 minutes or so.  Strain the broth and voila! You made your own broth. 

Of course it will taste slightly different each time.  You can add spices, salt and pepper to your taste.

Raw Frozen Dessert Bars

Dessert doesn't have to contain refined sugar, bleached flour or any other toxic ingredients.  You can keep it clean and healthy and most importantly DELICIOUS, if you try.  These bars will satisfy your craving for sweet treats while keeping you on track!

Ingredients:
Crust Layer
1 cup raw almonds
1 Tbs coconut oil
1 1/2 Tbs almond butter
1 1/2 Tbs pure maple syrup
1/2 tsp salt
1 Tbs unsweetened, shredded coconut
dash of vanilla extract

"Nice"Cream Layer
2 ripe bananas
1 Tbs pure maple syrup
1 cup plain yogurt (I use fat free, organic, Greek yogurt)
2 Tbs peanut butter (only crushed peanuts and salt - no other ingredients)
2 Tbs almond butter
2 tsp coconut oil
dash vanilla extract

Topping
1/4 cup 70% or higher dark chocolate chips or chunks (melted)
fresh berries
toasted nuts or seeds

For the crust, place all ingredients into a blender or food processor and blend into a coarse mixture.  It should be chunky and sticky not smooth.
Line a square baking dish (9in x 9in) with parchment paper.  Spread the almond mixture evenly around the bottom and press firmly.
For the cream, peel the bananas, place in blender with all other ingredients and blend until smooth.  Spread evenly over crust and stick a few berries around the dish. Place in the freezer for 2 hours.
Remove from the freezer and take out of the pan using the parchment paper sticking up on the sides. Place on a cutting board and slice into individual squares.  Sprinkle toasted nuts or seeds and drizzle with melted chocolate.  Put back in the freezer until ready to serve.

*I have slightly adapted the recipe I found in Nadia Damaso's Cookbook "Eat Better Not Less"

Cauliflower Falafel with Tahini Drizzle

Cauliflower Falafel are a quick and easy weeknight meal. The "active" part of activeepicurean has many friends following 30-day detox diets.  This meal would be a perfect option for those looking to eliminate or decrease their consumption of gluten, dairy, simple carbohydrates and sugar.  I added baked chickpeas but you could easily substitute toasted nuts for the crunchy, roasted aspect.

Makes about 16 Falafel.  Perfect amount for a hungry family of 4.

Ingredients:
Falafel
2c riced Cauliflower (cut cauliflower into florets and place in blender or food processor,
                                     pulse until it looks like small, rice-like grains)
1 medium onion (cut into chunks)
handful cilantro
handful italian parsley
1/2c nut flour (almond, hazelnut, etc.)
1 egg
1Tbs cornstarch
3 garlic cloves
3 tsp cumin
1 tsp salt
1 tsp turmeric powder
1/2 tsp chili powder

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

In a blender or food processor place all ingredients except riced cauliflower,  and blend until herbs are minced and consistency is smooth.
Add cauliflower and pulse until combined.

Form small, golf ball sized, rounds and place on parchment lined baking sheet.  Lightly mist or brush with olive oil.

Bake for 20 minutes.  Flip over and bake for another 20 minutes.

Tahini Drizzle
1 lemon (juiced and zested)
2 Tbs tahini
1 Tbs red wine vinegar
1 tsp honey
salt and pepper to taste

While Falafel bake, combine all ingredients and whisk until smooth.  Add warm water to thin consistency... the better to drizzle with my dear!

Serve as desired.  I placed on a simple baby kale and arugula salad with tomatoes and avocado.

For Baked Chickpeas
1 can (salt free, BPA free can) Chickpeas
Sprinkle of: turmeric, garlic powder, chili powder, cumin, salt and pepper

Bake at 400 for about 30 minutes, stirring halfway, until beans have a firm bite.

This recipe was inspired by one I viewed on: paleoglutenfree.com

Roasted Chickpea and Berry Salad

A quick, weeknight salad with delicious summer flavors and plenty of complete, plant proteins to fuel your body.  

Ingredients:
2c (or 1 can if using) chickpeas
1tsp garlic powder
salt and pepper
1-2c cooked and cooled quinoa
Greens - your choice, kale, spinach, mixed greens, butter lettuce, etc
1 ripe avocado
1 bunch asparagus, broccoli or brussel spouts would be nice too
Berries, 1-2c sliced fresh berries of your taste
Veggies - Add more, change what I have shown, add red onion or cucumber, make it your own!
1/2c feta cheese, crumbled

Dressing:
1/2c Greek yogurt (I typically eat nonfat but for this I use 2% or whole milk greek yogurt)
zest and juice of one lemon
2Tbs honey
1Tbs apple cider vinegar
2tsp chia seeds
salt and pepper

Instructions:
Preheat oven to 350F. Toss fully dried chickpeas with a bit of oil, garlic powder, salt and pepper and place on a baking sheet lined with parchment paper.  Bake until browned and crisp, about 40 minutes stirring at about half way to be sure evenly cooked.

While chickpeas roast, make the dressing by whisking all ingredients together in a small bowl or shake together in a mason jar.  Store in the refrigerator until ready to use.

Wash greens well, place in the bottom of a big salad bowl, chop the other ingredients.  Top greens with quinoa, vegetables, berries, feta and cooled chickpeas.  Drizzle dressing over the top and place the extra on the table for individual serving.

Vegetarian Meatballs

I have finally found, in my opinion, a perfect vegetarian replacement for meatballs.  These hold together well and stand up to being tossed in spaghetti sauce.  My children love them and I always make extra for lunches.  This recipe yields about 25 veggie balls.  You can cut the recipe in half however, because it is a bit labor intensive, I suggest making the full recipe and freezing extras for later.

We top ours with pesto sauce or use in spaghetti and "meatballs", and I have put them in a "meatball" sub.  All have been delicious!

The recipe originates from The Meatball Shop in Manhattan!

Ingredients:
2 cups lentils (I prefer a combination of french green and brown)
olive oil
1 large onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1 clove garlic, minced
1 tsp thyme (or 1 Tbs fresh thyme)
2 tsp salt
3 Tbs tomato paste
8 oz mushrooms (cremini or button) wiped clean and finely chopped
3 large eggs
1/2c parmesan
1/2c bread crumbs
1/2c parsley
1/4c walnuts

Instructions:
Cook lentils.  Place lentils in a sauce pan filled with about 2 quarts of water.  Bring water to a boil and then reduce to a low simmer for about 25 minutes or until lentils are tender.  Drain and allow to cool.

In a medium sized pan,  place 3 Tbs of olive oil and saute onions, carrots, celery, garlic, thyme and salt over medium heat. Stir frequently.  After veggies start to brown, about 10 minutes, add tomato paste.  Stir constantly for about 2-3 minutes.  Add mushrooms and saute until well cooked and liquids are absorbed, about 10 minutes.  Remove from the heat and allow mixture to cool.  When cooled, add to lentils in a large mixing bowl.

In a small food processor, add parmesan, bread crumbs, parsley and walnuts.  Pulse just to combine and finely chop the walnuts.

Once cooled, add eggs and parmesan mixture to lentils and veggies.  Mix well and place in the refrigerator for about 20 minutes.  I make the mixture in the morning and form the meatballs at dinner time right before I cook them.

When ready to cook, preheat the oven to 400 degrees, oil the bottom of a 9x13 glass baking dish, and roll mixture into golf ball sized balls, be sure to firmly pack together.  Place in the dish and bake for about 30 minutes.

Green Goodness Wrap

Aloha! During the warm summer months, while our kiddos are on vacation and we are out and about all day, these wraps are a go to for our family.  The ingredients ensure we are getting in our balanced nutrients. Greens, protein and healthy fats all wrapped up in a portable, easy to pack, wrap. You can make them in advance and pop them in your lunch cooler for summer picnics on the go.  

I use Mung Beans in this recipe.  If you haven't tried them I suggest you do! They have great flavor and are packed with nutrients.   A filling source of protein, Mung Beans also are high in manganese, potassium, folate, copper, zinc and B vitamins. 

  *This recipe is adapted from one I found on 101cookbooks.com

Ingredients

Avocado Spread
1 ripe avocado
3 Tbs tahini
1 clove garlic
juice of 1 lemon
1/2 jalapeno, seeds removed
handful of cilantro
3 Tbs water
1/2 tsp salt

Wrap Filling
cooked Quinoa
cooked Mung Beans (can substitute lentils or other beans but I really recommend the mung bean)
1 bunch curly kale
hemp seeds
toasted pepitas (pumpkin seeds)

Spinach Wraps - Look at the ingredients on these.  Avoid saturated fats, palm oils and artificial colors and preservatives.

Instructions
Make ahead the quinoa and mung beans.  For Avocado Spread, place all ingredients in a food processor and blend until smooth. Wash, dry and chop kale into smaller pieces.  Massage about 3 Tablespoons of Avocado spread into kale.

Heat spinach wrap, wrapped in a damp paper towel, for 30 seconds in the microwave.   Place wrap on counter and spread a generous amount of avocado spread, top with 1/4 cup of quinoa, 1/4 cup of mung beans, large hand full of kale, sprinkle hemp seeds and pepitas and wrap it up.  Wrap in parchment paper and then foil to save for later and place in the refrigerator.

Chickpea & Eggplant Pastiche

This is a simple, midweek, vegetarian meal loved by both adults and children.  Using spices such as cinnamon, saffron, cumin and ginger root, enables the dish to achieve a delicious depth of flavor without simmering all day.   We enjoyed ours with a simple kale, avocado and fresh tomato salad, dressed with a lemon and shallot vinaigrette.   The salad provided a fantastic brightness and acidity we decided tasted best when mixed with the stew and eaten all together! 

INGREDIENTS:

2 Tbs Coconut Oil
2 medium onions (one chopped one diced into smaller pieces)
3 cloves garlic, minced
2 inches ginger root, minced
1 eggplant, diced
2 tsp cinnamon
11/2 tsp cumin
1/2 tsp paprika
1 tsp salt
2 Tbs tomato paste
2 Tbs water
1 can diced tomatoes
2-3 cups vegetable stock
large pinch, saffron threads, about 6
2 cups chickpeas (1 can, if using choose low sodium and rinse)
1/2 cup raisins
zest of 1 lemon

Additional items for serving: toasted slivered almonds
                                               whole wheat Naan
                                               greek yogurt
Salad:
juice of 1 lemon
1/8 c of olive oil
1/2 tsp salt
1 shallot, minced
2 ripe avocados, diced
1 hand full of fresh mint, chopped
1 hand full of fresh parsley, chopped
2 cups fresh organic kale, torn into bite sized pieces
1 fresh tomato

INSTRUCTIONS:

Heat oil over medium heat, add onions and saute until softened, about 5 minutes.  Add garlic and ginger and stir for 1 minute or until fragrant.  Add eggplant, spices, tomato paste and water, heat for about 5 minutes stirring frequently.  Add tomatoes, 2 cups of stock, and saffron.  Stir until it boils then lower the heat, cover and let simmer for about 20 minutes. Add chickpeas, raisins and a bit more stock if needed.  Let simmer about 10 minutes.  Stir in zest right before serving.

For the salad: mix the lemon juice, olive oil, shallot and salt and let sit for a few minutes.  Then massage into kale leaves.  Mix in avocado, mint, parsley and tomato.

Top with almonds and yogurt and a side of warmed Naan bread. Serve salad alongside the Pastiche, mixing a bit of salad into each bite!

Miso-Honey Salmon Noodle Bowl

Noodle/Rice bowls are so versatile.  This marinade would work on any protein and the vegetables can and should be any that are fresh, local and appealing to you on the day you make this! Do not skip the avocado, it provided a fresh and creamy addition to the crunchy greens and savory salmon.  I chose Buckwheat noodles in an effort to vary my grain consumption.  Buckwheat is a great choice for fiber, sustained energy (low glycemic index) and if the ingredients are 100% Buckwheat, these noodles can be part of a gluten free diet.

1 to 1.25 lbs Salmon ( I like fresh, wild caught or friend caught ;) serves my family of 4.
Vegetables - be creative, choose what you love and perhaps add a bit of something new.  Keep in mind that greens cook down greatly.
1 whole avocado
Toasted sesame seeds
Spring onions
2 bunches Soba (buckwheat) noodles

Marinade -
1 Tbs miso paste
1-2 Tbs coconut aminos (or soy sauce or tamari)
1 Tbs Honey
1 Tbs white wine (or vegetable broth)

Dressing -
zest and juice of half an orange
zest and juice of half a lemon
1 Tbs coconut aminos
1 Tbs balsamic vinegar
1 tsp honey

Combine all ingredients for marinade and marinate your salmon for about 10 mins.  While marinating, preheat your grill or oven.

Zest the orange and lemon and set zest aside, juice the fruit and add to a small saucepan.  Add honey and gently boil for 1 minute.  Add coconut aminos and vinegar and cook for about another minute until slightly thickened.  Remove from the heat and stir in zest.  Allow to cool.

Grill salmon until cooked through.  Cook noodles according to package directions, drain.

Stirfry/saute vegetables in coconut oil and salt and pepper, add a dash of the coconut aminos if desired.  Be sure to keep the crunchiness of the produce.  Do not overcook! Yuck!

Dredge noodles lightly in dressing and add to plate.  Top with salmon, veggies and sliced avocado. Sprinkle with sesame seeds and thinly sliced green onions and pour remaining dressing evenly over bowls.

Enjoy!

Kung Pao Lentils

Friends!!!! You MUST try this recipe!! If you like Chinese, Kung Pao Chicken but are looking for healthier options this is it! If you want delicious, but easy weeknight meals, this is it! I originally found the recipe on the Vegan Richa website.  My husband and children all love this dish and have thanked me each time I have made it! Win!! I make it without spice heat for my children and add red chili flakes upon serving for the adults. I serve my lentils over brown rice.

This recipe serves my hungry family of 4.

INGREDIENTS:
For Lentils:
1 c dry lentils (use brown or french green)
21/2 c water
1 tsp salt

For Sauce:
5 Tbs lite Soy Sauce
4 Tbs rice wine vinegar
2 Tbs dry sherry (cooking wine in the vinegar/wine section of your grocery store)
2 tsp hoisin sauce
2 tsp sesame oil
2 Tbs maple syrup
zest of 1 lime
4 tsp cornstarch
6 Tbs water

For Vegetables:
4 tsp olive oil or grapeseed if you prefer
1 c chopped red onion
6 Tbs cashews, lightly chopped
5 cloves garlic, minced
1 large or 2 small red bell pepper, chopped
1 large or 2 small green bell pepper, chopped
11/2 c celery, chopped

INSTRUCTIONS:
1 - Cook the lentils.  Bring water, salt and lentils to a boil then reduce heat to medium and cook for about 20 minutes until tender but still firm.  Drain and set aside.
2 - Make the sauce.  Place all ingredients in a medium sized bowl and whisk to combine.
3 - Cook the veggies.  Heat oil in wok or large skillet over medium heat.  Add onion, cook for 2 minutes then add cashews, stir and cook for another minute.  Then add garlic, peppers and celery and saute for 3-4 minutes.  Stir occasionally to ensure even cooking.
4 - Add lentils and sauce to the vegetable and cook on low heat until well combined, about 3-4 minutes.
5 - Season to taste with red chili pepper flakes and a dash of fresh squeezed lemon.

Healthy Pumpkin Waffles

'Tis the season for pumpkin everything!! My family has been gorging themselves on these delicious, seasonal, healthy waffles.  The recipe doubles really well so I make extra and freeze them for super fast breakfast on school mornings.  I found the recipe on a website called cookieandkate.com
These waffles have the added benefit of being gluten free, if that is your thing! Of course there is no refined sugar, it wouldn't be on my blog if it did :) Enjoy!!

This batter makes 4-5 large round waffles.

Ingredients:
2 1/4 c oat flour (make your own by food processing old fashioned oats until powdery)
1 Tbs baking powder
3/4 tsp salt
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
1/4 tsp allspice

3 large eggs
2/3 c milk (I have used both skim cows milk and almond milk both were great)
1/2 c coconut oil - in liquid form
1/2 c pumpkin puree
3 Tbs maple syrup
1 Tbs vanilla extract

INSTRUCTIONS

1 - In a large bowl combine oat flour, baking powder, salt, cinnamon, ginger, nutmeg and allspice and whisk together until well combined.
2 - In a medium sized bowl whisk the eggs, then add coconut oil pumpkin puree, maple syrup and vanilla and whisk to combine.
3 - Pour wet ingredients into dry and use a spoon to stir until just combined.  The mixture will be lumpy.  Allow the batter to sit for about 10 minutes.  While waiting, plug in your waffle iron and let it heat up. Give the batter a quick stir before placing on the waffle iron.  The batter will be rather thick, don't worry! Heat the waffle until golden brown, I like mine extra crispy so I give it an extra minute.

Monchong with Pea Pesto

Spring is in the air for my mainland friends and family!  Though year round sunshine has become the norm for me, I can still remember the strong desire to open the doors and cook outside on the grill.   Fresh young peas are also a springtime cue for my taste buds.   This seemingly simple puree packs intense springtime flavors!  I found the recipe Food and Wine magazine.  They used shrimp as the protein, which would be delicious as well.  We paired ours with a wilted kale and tatsoi salad.
Here's to hoping your "April showers bring May flowers"!

Ingredients:
1 lb Protein (fish, shrimp, calamari, chicken - your choice!)

3 Tbsp pine nuts (toasted)
2 cups young peas (fresh if you can, frozen if not)
3/4 cup freshly grated Parmesan cheese
1 garlic clove, minced
1/4 cup extra virgin olive oil
1 Tbs freshly squeezed lemon juice

salt, pepper and red pepper flakes to taste


Method:
Sprinkle fish with salt and pepper and grill.

Combine remaining ingredients in a food processor and puree until coarse, thick pesto forms.  Season with salt and pepper.

Plate puree with protein on top and sprinkle with red pepper flakes.  Serve with a side salad and a light, crisp white or perhaps pinot noir!

Arugula Salad with Black Bean, Sweet Potato and Poached Egg

I love a poached egg on anything! This super fast, nutrient pack meal is perfect for a rushed weeknight.  The amounts are easily adjusted to feed just yourself or your family! No more excuses about not eating healthy when cooking for only one!! 

Ingredients:

2 medium sweet potatoes

2 c black beans (or 1 can, remember to rinse well)

1 bunch arugula

1 lemon

1 Tbs olive oil

Salt and Pepper

2 eggs

Parmesan cheese

Method:

Preheat oven to 400F.  Peel and slice sweet potatoes into 1/4-1/2 inch disks.  Drizzle with olive oil and sprinkle salt and pepper and place in preheated oven for 20-30 minutes, turning once. 

Squeeze the juice from the lemon and use about 2 Tbs to 1 Tbs olive oil, mixed well.  Massage into arugula.  

Plate arugula then top with sweet potatoes, black beans and 1 poached egg on top.  Sprinkle with salt and pepper to taste and a small bit of freshly shaved parmesan. 

Tofu Brussel Sprout Stir Fried Rice

I could eat roasted brussel sprouts almost on a daily basis and not mind.  But variety is the spice of life so... Here is another AMAZINGLY DELICIOUS option for those tiny little cabbages :) This recipe is an easy weeknight meal and can use leftover rice if you have some.
This recipe originated from connoisseurusveg.com I have made a few changes.
Serves 6.normal adults or 2 big eaters and 2 little eaters in my case!

Ingredients:
For Tofu:
2 packages of extra firm tofu, drained and gently squeezed dry
4 Tbs light soy sauce
3 Tbs sriracha, a little less or more depending on your spice preference
4 Tbs apple cider vinegar
2 Tbs maple syrup
3 tsp sesame oil

For Brussel Sprouts and Rice:
4 Tbs soy sauce
11/2 Tbs maple syrup
2 Tbs rice wine vinegar
2 Tbs oil, I used olive
1 Tbs sesame oil
1 bunch of scallions, finely chopped, white and green parts separated.
3 garlic cloves, minced
11/2 Tbs fresh grated ginger
5 c of very thinly shaved brussel sprouts
3-4 carrots, chopped into matchstick size
3 c cooked rice.  I use brown rice. When making your rice use a bit less water to make a firmer rice grain.
2 Tbs toasted sesame seeds

Method:
For Tofu:
Preheat oven to 400F and line a baking sheet with parchment paper.  Cut tofu into little, 1/2 in squares and toss in marinade of soy sauce, sriracha, vinegar, syrup and oil.  Remove from marinade and place on lined baking sheet.  Bake for about 15 minutes then gently flip them and brush remaining marinade on top.  Bake for another 15-20 minutes, until slightly crispy in some spots.

For Rice:
Make rice to equal 3 cups cooked.

For Brussel Sprouts;
Mix soy sauce, syrup and vinegar in a bowl and set aside.  Heat 2 oils in wok or large stir fry pan. Add white parts of scallions, garlic and ginger and stir fry for 1 minute.  Add carrots and stir fry for 1 minute. Add shaved brussel sprouts and stir fry for another 1 to 1.5 minutes.  Add rice, soy, syrup, vinegar mixture and continue to stir fry until brussel sprouts a tender but still crisp and bright green, about 3 minutes.  Remove from heat, stir in tofu and top with green parts of scallions and toasted sesame seeds.

Dark Chocolate Muffins

These incredibly delicious muffins will satisfy your chocolate craving and give you a sweet treat in the morning without all of the guilt.  My children love them and I have even been able to pass them off as cupcakes rather than muffins (way more fun)! They contain no refined sugar and are wheat free for those of you who have gluten sensitivities. I slightly changed the recipe, originally from yummymummykitchen. Enjoy!
**6/13/17 Recipe updated: I have removed the maple syrup and decrease the amount of honey from 1/3 to 1/4c.  I have also decreased the bake time to 15mins.  They are still plenty sweet!!

Ingredients:
3 ripe bananas
2 Tbs coconut oil
1/4c Honey
1 egg
1 tsp vanilla extract
1 c almond meal
1/4 c coconut flour (I have substituted whole wheat in the past and it worked fine)
1/3 c dark cacao powder
1 tsp baking powder
1 tsp baking soda
Optional chocolate chips. I place three dark chips on top of each muffin before baking.

Method: 

Preheat your oven to 350F and line a 12 hole muffin pan with paper liners.  In your stand mixer or by hand, beat the peeled bananas until well mashed.  Add the oil, honey, syrup, egg and vanilla and mix well.  Add the almond meal, coconut flour, cacao powder, baking powder and soda and beat on low until well mixed.
Scoop the mixture into liners, top with chips if using, and bake for about 15 minutes.

Chia Pudding

Finally a breakfast entry!! My family and I love this very easy, make ahead breakfast.  On busy weekday mornings it is so nice to roll downstairs, open the refrigerator and have a healthy, clean and nutrient packed meal ready and waiting.  Make it to suit your personal taste with fresh fruit, berries and nuts on top.

1/4 c Chia Seeds
1 c nonfat milk (I use dairy, you can substitute your choice)
1 c nonfat greek yogurt
1 Tbs maple syrup

Whisk together the milk, yogurt and maple syrup.  Whisk in the chia seeds. Cover and refrigerate overnight.
In the morning, stir the pudding and place into individual serving bowls.  Top with your choice of fresh or thawed frozen fruit, nuts, seeds etc.  I like to add just a touch of honey or maple syrup drizzled over the top.

This recipe makes 3-4 servings.

Oatmeal Cookie

Sometimes you just need a cookie...  These cookies are a TREAT! However refined sugar and butter do not need to be a part of satisfying your sweet tooth.  Indulge! (but only a little :) )

1 c Old Fashioned Oats
3/4 c whole wheat flour
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
2 Tbs coconut oil, in liquid form
1 egg
1 tsp vanilla extract
1/2 c honey
2 Tbs chia seeds
2 Tbs flax seeds
Dried Fruit, Nuts, chocolate chips, shaved coconut, etc.

Combine oats, flour, baking powder, cinnamon and salt in medium sized bowl and mix well.  In another bowl combine coconut oil, egg, vanilla extract and honey, stir.  Pour wet ingredients into dry and stir just until combined.  Fold in chia seeds, flax seeds and your choice of fruit, nuts or chips.
Place mixture in the refrigerator for about 30 minutes.  Don't skip this step.  Place on a parchment paper lined cookie sheet and back at 325 for about 14 minutes.

Pesto Ono

Ono in Hawaii, Wahoo in other parts of the world.  This dinner is incredibly easy and always a huge hit with my family.  Almost any fish would work.  Salt and pepper the fish and pop it on the grill.  Top with homemade pesto, and sliced fresh tomatoes.  Yum!