Pistachio and feta dip
100g Pistachio nuts
5ml Olive oil
100g Feta cheese
1 Handful of dill leaves, roughly chopped
2 Handfuls corriander, roughly chopped
1 Garlic clove peeled and crushed
1 long chili pepper roughly chopped
3 Tbs Greek yogurt or strained goat's yogurt
Finely grated rind of 1 lemon
1/2 lemon juice
Blitz the pistachios and oil in a food processor for 30 seconds.
Add crushed garlic, chili, yogurt, lemon rind, lemon juice and blitz for 1 minute or until mixture has a nice rustic texture.
This dip goes well with just about any dish ! Especially stuffed vegetables, raw crudites, or anything else your heart desires.
one-pan salmon and veggies
Always try to choose wild-caught Salmon. It’s a great source of anti-inflammatory omega-3 fats to support optimal brain function, provides plenty of clean protein, contains high amounts of vitamin B12 for neurological health and healthy blood cells, and also has lots of immune-supporting selenium.
I love one "One-Pot" meals as they are great for busy lifestyles. Add it to a variety of colorful, fiber-rich veggies and you have a complete meal to enjoy.
Makes: 4 servings Prep Time: 15 minutes Cook Time: 12-15 minutes
1. Allow the salmon to come to room temperature before baking. Begin with the other preparations in the meantime.
2. Preheat the oven to 400°F and line a baking sheet with parchment paper. Combine the lemon zest, orange zest, lime zest, garlic, salt, and melted ghee or oil in a mixing bowl.
3. Pat the salmon dry, then arrange the salmon and various veggies on the sheet pan. Drizzle all of the citrus ghee over the veggies and salmon.
4. Transfer the sheet pan to the oven and bake for 12-15 minutes, depending on the fillet portions (for a more golden crust, broil for the last 2 minutes of the baking time).
Nutritional analysis per serving: Calories: 535, Total Fat: 27g, Saturated Fat: 10g, Cholesterol: 133mg, Fiber: 12g, Protein: 43g, Carbohydrates: 34g, Net Carbs: 21g, Sodium: 633mg, Sugars: 16g, Sugar Alcohols: 0g
Recipe Compliments and adapted Dr. Mark Hyman
roasted eggplant and coconut soup
Makes: 6 servings Prep Time: 15 minutes Cook Time: 1 hour 30 minutes
1. Preheat the oven to 450°F.
2. Lay the whole eggplants in a parchment paper lined baking dish, roast for 50 minutes, until the outer skin is charred.
3. Remove from the oven and peel the eggplants, discard skin. Place the eggplant in a colander to allow excess liquids to drain.
4. While the eggplants are draining, add the avocado oil and leeks to a large pot over medium heat, sauté for 4 minutes. Add the garlic and continue to sauté for 1 more minute.
5. Destem the thyme and add to the pot along with the eggplant, water, coconut milk, and salt. Bring to a boil and reduce heat to low. Cover and simmer for 30 minutes.
6. After 30 minutes, add the miso and blend the soup until smooth. You can use an immersion blender or a regular blender that has steam vents for blending hot foods.
7. Serve the soup with pine nuts, chives, and freshly ground black pepper to garnish each bowl.
Nutritional analysis per serving: Calories: 198, Total Fat: 8g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 591mg, Carbohydrates: 34g, Fiber: 10g, Sugars: 12g, Protein: 4g, Net Carbs: 24g
Recipe Compliments: Dr. Mark Hyman
Crispy Egg Wraps - Gluten Free
Makes:4 servings (1 wrap each) Prep Time:15 minutes Cook Time:15 minutes
This a wonderful savoury breakfast, high protein and gluten free. This protein rich breakfast reduces cravings and overall caloric intake throughout the day, compared to one rich in carbohydrates and sugar.
Eggs are a rich source of choline, a nutrient that is critical for metabolism, neurotransmitter synthesis, brain development, and more. In eggs, choline is naturally bound to phospholipids which aid in their digestion and absorption. Nutrient Synergy at it's best !
1. Heat a frying pan over medium heat and lightly coat with olive oil.
2. Once the pan is hot, place one rice paper in the hot pan, crack two eggs on top of the rice paper, and season with salt and pepper (divided accordingly between all the servings).
3. Allow the rice paper to soften slightly, then fold it in half using a spatula. Press the wrap down with the spatula to slightly flatten it and fry for 1 minute. Flip the wrap and fry for 1 more minute. Remove from heat (you can keep warm in the toaster oven) and repeat with the remaining wraps.
4. Add all of the salad ingredients to a bowl and toss until well combined.
5. Serve the egg wraps warm with the salad on the side.
Nutritional analysis per serving: Calories: 373, Total Fat: 27g, Saturated Fat: 6g, Cholesterol: 370mg, Sodium: 973mg, Carbohydrates: 19g, Fiber: 3g, Sugars: 3g, Protein: 14g, Net Carbs: 15g
Recipe Compliments: Dr. Mark Hyman
Pulled Mushroom bao buns
This recipe is great for a light summer evening dinner. Pair two Bao Buns with a lovely salad and presto ! You have a lovely light dinner.
I will make a confession. I did not make the Bao Buns from scratch. Instead, I visited the local Chinese Supermarket and bought them frozen. Then steamed them for ten minutes. While they were steaming, I prepared the mushroom filling which took me about fifteen minutes ! Super quick and easy to prepare. :))
Vegan Bao Bun Filling
Vegan Bao Bun Filling
Note : Errrmmmm .. another confession here with the filling. I prepared the filling in a pan. I sautéed two onions, one white and one red. Then I added the spices, a little Worcestershire sauce, a teaspoon of barbecue sauce, some chilli flakes and at the end a teaspoon of hoisin and siracha. I let them cook for about 10 - 15 minutes.
Grated carrot was my sprinkle of choice.
Recipe Compliments and Adapted From: https://www.liveeatlearn.com/vegetarian-bao-buns/
Frozen Berry Bark - Low Calorie
Ingredientsfor 4 servings
This is only 44 calories per serving !
Rich, creamy, and decadent, this dark chocolate hummus is a must-have dip to have on hand! It is super easy to make and is ready in 5 minutes. Incredibly versatile and pairs well with crackers, fruits, and toast.
Prep Time: 5 minutes Cook Time: 0 minutes Total Time: 5 minutes
Servings 24 tablespoons Calories 44kcal
*Chickpeas - Both chickpeas cooked from scratch or canned chickpeas will work in this recipe. Refer to the section in the post above on "best chickpeas for hummus" for the full detailed guide on how to cook chickpeas from dry.
**Maple syrup - You can substitute it with agave syrup or date syrup. You can even use 5-6 large medjool dates (about 125g/4.4 oz) in place.
Storing - Keep dark chocolate hummus in an airtight container and refrigerate for up to a week.
You can also freeze extras too! Portion it out into small containers so you will only be taking out what you need. They can be frozen for 3 months.
When ready to enjoy, let it thaw in the fridge overnight.
Give it a good stir before serving.
Optionally, you can run it in the blender for a few seconds to restore its creaminess.
NutritionCalories: 44kcal | Carbohydrates: 6g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 14mg | Potassium: 69mg | Fiber: 1g | Sugar: 3g | Vitamin A: 3IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg
Recipe Compliments: https://www.myplantifulcooking.com/vegan-chocolate-brownie-batter-dip/
21 calorie peach sorbet
Don’t over-churn or texture will suffer.
Is best served within a few hours, it will last days, but will get hard and have to be thawed for at least a half hour, to regain the creaminess.
NutritionCalories: 21kcal | Carbohydrates: 5g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 73mg | Fiber: 1g | Sugar: 5g | Vitamin A: 126IU | Vitamin C: 3mg | Calcium: 2mg | Iron: 1mg
Pecan Pate - Vegan Raw Foods
Mix the following ingredients in food processor until finely chopped:
3 cups raw pecans, soaked overnight
1/2 Cup dates
3 cloves garlic, spicy pepper works great as well
1/4 cup lemon juice
1/4 cup olive oil
1 bunch (fresh corriander)
1 teaspoon sea salt
Use the pate to stuff bell peppers, cabbage leaves, nori rolls, etc
Serves 5 - 6 people.
Crispy coconut shrimp tacos
16 large shrimp, peeled and deveined
⅓ cup cassava flour
½ tablespoon sea salt
1 tablespoon smoked paprika
1 tablespoon garlic powder
1 large pasture-raised egg, beaten
⅓ cup shredded coconut, unsweetened
1 tablespoon avocado oil
“Crema” ½ cup coconut yogurt,
unsweetened ½ cup fresh cilantro, roughly chopped, including stems
1 lime, juiced
¼ teaspoon freshly ground black pepper
1 large avocado,
diced ¼ cup red onion,
finely diced 2 tablespoons fresh cilantro leaves,
chopped 1 lime, juiced
½ teaspoon sea salt
Serving Suggestions: red cabbage, thinly sliced grain-free tortillas or lettuce leaves pico de gallo
1. Preheat the oven to 425°F.
2. Combine cassava flour, salt, paprika, and garlic powder in a bowl, stir to combine, and set aside.
3. Roll each shrimp in the flour mixture, tap off any excess flour, then dip each floured shrimp in the beaten egg, followed by tossing them in the shredded coconut until coated. Lay the coated shrimp on a parchment paper lined baking sheet.
4. Drizzle the coated shrimp with the avocado oil and place in the preheated oven to bake for 7 minutes until golden. Flip halfway through.
5. For the lime crema, use a mortar and pestle to mash the cilantro until it is a paste. Add the lime juice and coconut yogurt, stir to combine. Season with black pepper and set aside in a small bowl.
6. For the guacamole, add all of the guacamole ingredients to a bowl and stir while lightly mashing with a fork until combined.
7. To assemble the tacos, add a couple of shrimp to a grain-free tortilla (or lettuce leaf if you prefer that), along with sliced red cabbage, a drizzle of crema, a spoonful of guacamole, and some pico de gallo if desired.
Nutritional analysis per serving (based on 8 servings)
Calories: 143, Total Fat: 9g, Saturated Fat: 4g, Cholesterol: 48mg, Fiber: 4g, Protein: 5g, Carbohydrates: 13g, Net Carbs: 9g, Sodium: 714mg, Sugars: 3g
Recipe Compliments Dr. Mark Hyman:
The shrimp are tossed in shredded coconut and baked to crispy perfection, then layered with a tangy Cilantro Lime “Crema” along with fresh cabbage and a dollop of creamy guac.
Each one of the tacos packs in some essential protein from the shrimp, healthy fats from coconut and avocado, and fiber and folate from the cabbage.
Cilantro is an amazing herb for detoxification, which is especially helpful paired with digestion-stimulating lime juice. Herbs and spices added into a meal to receive multiple health and longevity boosts.