Asian Veggie Slaw

This is a tasty low-carb dish with plenty of flavors and dietary fiber. It goes will with organic grilled chicken.

Ingredients

  • 4 cups thinly sliced bok choy
  • 1 large carrot, peeled
  • 1 cup snow peas, strings removed and sliced lengthwise
  • ½ cup grated red cabbage
  • 1 tablespoon olive oil
  • 1 tablespoon sesame oil
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon tamari soy sauce
  • 2 teaspoons mince fresh ginger
  • Sea-salt to taste

Place sliced bok choy and red cabbage in a large bowl; grate carrot into cabbage mixture. Toss in prepared snow peas.

In a small bowl, mix oils, vinegar, tamari soy sauce, and ginger. Pour dressing over salad, toss to coat. Season to taste with salt.

Beans & Rice with Attitude

Use a large Dutch Oven or Cast Iron pot to cook this dish.

Ingredients

  • 1 large Onion
  • 1 large bell pepper (green, yellow, or red)
  • 3 large cloves of Garlic (minced)
  • Organic Extra-virgin Olive Oil
  • Organic brown rice
  • 2 cups of organic vegetable broth or chicken broth
  • 2 cans of organic beans (black, red, garbanzo beans or a combination)
  • Spices: Sea salt, black pepper, cumin

(If you like spice consider cayenne pepper, red pepper flakes, curry)

Dice the onion and bell pepper and sautee' in 2 to 3 tablespoons of olive oil in the Dutch oven for about 8 to 10 minutes. After the first five minutes cooking the onion and bell pepper add the minced garlic. Set on low and cook the rice or cook the rice before you cook the onion and pepper.

Use 2 cups of broth and one cup of organic brown rice. Cook the rice in the broth until done and then add to the onion, bell pepper, and garlic. Open the organic beans and wash. Add beans to the rice and begin seasoning with pepper, sea salt, and cumin to taste. Use other spices if you like a little kick to the dish.

If you wish you can buy some pre-cooked turkey sausage and heat, cut in small pieces and add to the other ingredients and continue cooking.

Cook on medium low for 20 to 30 minutes, serve and enjoy. This dish makes great left-overs. I love to reheat some for breakfast the next day and put two over-easy eggs on top. This is a great high protein breakfast that will stay with you all day.

Cinnamon Spiced Granola

Among all the recipes we have shared with our friends this granola recipe was a real favorite. It is a healthy breakfast cereal and a great snack for adults and children. It stores well and travels well for trips.

Ingredients

  • 3 cups rolled oats
  • 1 cup coarsely chopped walnuts
  • 1 cup coarsely chopped almonds
  • 1 tablespoon cinnamon
  • ½ teaspoon nutmegM
  • ¼ teaspoon cloves
  • ¼ teaspoon ginger
  • ¼ teaspoon sea salt
  • ½ cup maple syrup
  • ½ cup melted coconut oil
  • 1 teaspoon vanilla
Optional Additions:
  • Chopped dried apple
  • Raisins
  • Dried cranberries
  • Dried cherries
  • Shredded coconut
  • Sunflower seeds
  • Pumpkin seeds

Preheat oven to 300 degrees F. Place the rolled oats, chopped nuts, and spices into a medium-sized bowl. Mix well.

Add the maple syrup, melted coconut oil and vanilla to the oat mixture. Toss together using two spoons. Add shredded coconut and any seeds if desired, toss again.

Spread mixture onto a large cookie sheet and place in the oven. Bake for 35 to 40 minutes, turning occasionally with a spatula.

Remove from oven and stir in any dried fruit if desired. Let cool completely before transferring to a large glass jar.

Enjoy!

Hummus

Hummus is a traditional Middle-Eastern dish made from garbanzo beans, also call chickpeas, and tahini. It makes an excellent dip for fresh vegetables or a great spread for sandwiches or wraps. It is also excellent on gluten free crackers.

When Dotty and I attend parties we are asked to bring this fresh organic hummus as a party dip.

Ingredients

  • 3 cups organic garbanzo beans, or 2 cans
  • •½ cup sesame tahini
  • ½ cup freshly squeezed lemon juice
  • ¼ cup extra virgin olive oil
  • 2 teaspoons garlic powder or 2 to 3 large cloves of garlic, crushed
  • 1 teaspoon ground cumin
  • 1 to 2 teaspoons sea salt or Herbamare, or to taste

Optional ingredients:

  • One large jalapeño pepper
  • One can black beans to replace one can of garbanzo beans
  • ¼ teaspoon cayenne pepper
  • ¼ cup artichokes
  • ¼ cup roasted red pepper
  • One small can of diced green chilies

Place all ingredients into a food processor and process until smooth and creamy.

You will want to taste the hummus to see if it needs more lemon, tahini, garlic, or salt. Also, add more water for a thinner consistency and process again. Hummus will last in the refrigerator for 7 to 10 days and it freezes very well.

Enjoy!

Kale Mashed Potatoes

This is a delicious but somewhat unusual recipe for mashed potatoes. I think your family will love the results of this potato dish.

Ingredients

  • 3 pounds potatoes, peeled and cut into large chunks
  • Sea-salt
  • 4 tablespoons organic extra-virgin olive oil
  • 4 cloves garlic, minced
  • 1 bunch kale, large stems stripped and discarded, leaves chopped finely
  • ½ + cup warm rice or soy milk
  • Black pepper
  • 5 scallions, white and tender green parts, chopped
  • ¼ cup freshly grated Parmesan, for garnish (opt)

Put the potatoes in a large pot and cover with water. Add a pinch of salt. Bring the water to a boil and continue boiling for 20 minutes or until the potatoes is tender.

Heat two tablespoons for olive oil in a large pan or skillet over medium-high heat. Add the garlic, chopped kale, a big pinch of salt, and sauté just until tender – about 3 minutes. Set aside.

Mash the potatoes with a potato masher or fork. Slowly stir in the milk a few big splashes at a time. You are after a thick, creamy texture, so if your potatoes are on the dry side, keep adding milk until the texture is right. Season with sea-salt and pepper to taste.

Dump the kale on top of the potatoes and give a quick stir. If you stir the kale in too much it can lend a slight green cast to your potatoes. Transfer to a serving bowl, make a well in the center of the potatoes and pour in the remaining oil. Sprinkle with scallions and Parmesan cheese. Serve and enjoy

Kale with Garlic & Bacon

Ingredients

  • 2 ½ pounds kale (about 4 bunches), remove the center ribs and stems and discard.
  • 10 bacon slices (1/2 pounds) organic turkey bacon is healthier. Cut into 1/2 –inch pieces.
  • 4 garlic gloves, finely chopped.
  • 2 cups of water

Stack a few kale leaves and roll lengthwise into a cigar shape. Cut crosswise into 1/4 –inch-wide strips with a sharp knife. Repeat with remaining leaves. Cook bacon in a wide 6 to 8 quart heavy pot over moderate heat, stirring occasionally, unit crisp, and then transfer with a slotted spoon to paper towels to drain. Pour off and discard all but 3 tablespoons fat from pot, then cook garlic in remaining fat over moderately low heat, stirring, until pale golden, about 30 seconds. Add kale (pot will be full) and cook, turning with tongs, until wilted and bright green, about 1 minute. Add water simmer, partially covered, until just tender, 6 to 10 minutes. Toss with bacon and sea-salt and pepper to taste.

Poached Eggs over Spinach

Greens are the most important vegetables in our "Eating for Health" plans. This is a great way to jump start your morning with egg protein and antioxidants and vitamins from fresh spinach.

Ingredients

  • 2 omega-3 enriched eggs
  • 1 tsp light vinegar
  • 1 lb fresh spinach (or kale)

Mediterranean Dressing

  • 1 TBS organic extra virgin olive oil
  • 1 tsp fresh lemon juice
  • 1 medium clove garlic
  • Sea salt & pepper to taste

Use a large pot (3 quart) with lots of water. Bring to a boil.

While water is coming to a boil, chop garlic and let sit for at least 5 minutes. This enhances it health-promoting properties.

Wash spinach and place in boiling water. Cook spinach for 1 minute.

After the spinach has cooked for 1 minute use a mesh strainer with a handle to remove spinach from the pot. Press out excess liquid.

Toss spinach with dressing ingredients while it is still hot.

Bring 1 quart of water to a high simmer in a 10-inch skillet with 1 tsp of vinegar. When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.

Thyme Chicken

Ingredients

  • Skinless Chicken thighs
  • Organic extra-virgin Olive Oil
  • Thyme (fresh is best)
  • Sea salt
  • Pepper
  • Garlic powder

Place chicken thighs in a large mixing bowl. Sprinkle liberally with olive oil and add thyme, sea salt, pepper, garlic powder. Mix around in the bowl with hands until the chicken is well coated with oil and spices.

Place chicken thighs in a baking dish and bake at 350 degrees for 45 minutes or until meat is 160 degrees. Let rest for 5 minutes, serve and enjoy!

White Bean & Kale Soup with Chicken Sausage

This is great soup instead of chili at your next game party. It is packed with nutrition and easy on the budget.

Serves 8 to 10

Ingredients

  • 2 (32-ounce) boxes of organic lows sodium chicken broth, divided.
  • 1 (12-ounce) package of organic chicken or turkey sausage.
  • 1 large yellow onion, thinly sliced.
  • Sea-salt and ground black pepper to taste.
  • 7 cups cooked white beans (cannellini, navy or great northern), divided.
  • 1 bunch organic kale, stems and tough ribs removed, leaves roughly chopped.

Heat ¼ cup broth in a large pot over medium heat. Add Sausage slices and cook, stirring occasionally, until liquid has evaporated and sausage is just browned, about 10 minutes more. Add onions, salt and pepper and cook, stirring often, until softened, about 10 minutes more. (Add a generous splash of broth to the pot if onions begin to stick.)

Meanwhile, put 3 cups beans and 2 cups broth into a blender and puree until smooth; set aside. Add remaining broth to sausage mixture to pot and bring to a boil, scraping up any browned bits. Add kale, reduce heat, cover and simmer, stirring occasionally, until wilted and softened, about 10 minutes. Uncover, add remaining 4 cups beans, bean puree, salt and pepper and simmer until hot throughout, about 10 minutes more.

Garnish with sliced red onions, red pepper flakes or hot sauce, fresh chopped parsley or basil and gluten free croutons.

Spinach, Avocado & Mango Salad


This is a very nice light colorful salad full of flavor and antioxidants.

Ingredients

• 1/3 cup orange juice
• 1 tablespoon red-wine vinegar
• 2 tablespoons organic extra virgin olive oil or organic canola oil
• 1 teaspoon Dijon mustard
• ¼ teaspoon sea salt or to taste
• Freshly ground pepper to taste
• 10 cups baby spinach leaves ( about 8 ounces)
• 1 ½ cups radicchio, torn into bite-size pieces
• 8-12 small red radishes (1 bunch), sliced
• 1 small ripe mango, sliced
• 1 medium avocado, sliced
To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Bodhi's Cookies

These are healthy no refined sugar, no flour cookies.

Ingredients:

• 1 cup of organic almond butter
• 1/3 cup of organic honey
• 1 free-range egg
• 1 tablespoon vanilla
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• ½ teaspoon sea-salt
• 1/3 cup of chocolate chips
• 1/3 chopped nuts (walnut, pecans, almonds, etc.)
Combine all ingredients in a large mixing bowl and mix well. Place a teaspoon dollop of cookie dough on parchment paper lined cookie tray (about 8 cookies on each tray). Bake cookie at 350 degrees for about 12 minutes.
Let cool and enjoy!


These are terrific non-refined sugar, non-flour cookies that are healthy for kids and the whole the family.