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FRUITS FOR OUR HEALTH

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*GRANNY SMITH APPLES are the best to aide in weight loss because of their high fiber content. Nutrients in apples help with gut health with good bacteria. They can help reduce inflammation. Apples are on the low glycemic index so not causing blood sugar spikes.

*POMEGRANATES are high in antioxidants which may help the heart artery walls from thickening by reducing inflammation. The bright plant pigments are said to help the heart. Pomegranates have polyphenol compounds that may help cholesterol and plaque build up and lowering blood pressure. 

*PINEAPPLE contains bromelain a digestive enzyme. This is a group of enzymes that can help reduce inflammation. Eating  it may help reduce all the muscle aches and pains from inflammation or inflammation from infection, arthritis or even surgery. 

*BANANAS contain potassium, vitamin C, B6 and natural oils. These may help hair growth by stimulating follicles, creating more circulation and the natural oils help moisturize the hair. Bananas contain a mineral, silica, that can help utilize collagen. This may possibly make hair stronger and thicker. 

*BLUEBERRIES contain flavonoid antioxidants that may increase blood and oxygen flow to the brain. On the whole they may protect the brain from the ravages of age related brain disease. 

*PEARS contain both soluble and insoluble fiber they are instrumental in digestion and bowel health. The red varieties have been linked to lowering your risk of diabetes.

*CHERRIES contain antioxidants and anti-inflammatory compounds. One particular antioxidant, Quercetin, may promote a feeling of calmness. Cover your cherries in dark chocolate and you have a superb snack to help with stress and anxiety. 

*FIGS contain calcium, potassium, and Vitamin K that contribute strengthening our bones. Add chopped figs to your salads.

*PLUMS have vitamin C that play a role in helping create collagen. They contain Vitamin K to maintain healthy bones and teeth. 

*LEMONS can improve your absorption of iron in plant foods helping with anemia. The citric acid in the lemons may help to prevent kidney stones. 

*KIWI has a high content of vitamin C helping your body build more white blood cells to help heal any infections. Kiwis also contain folate and vitamin E to help support your immune system. 

*AVOCADO contains oleic acid which may help prevent wrinkles. The Vitamin E protects skin from oxidative stress. The omega fatty acids help keep skin hydrated and the monounsaturated fats support a healthy skin membrane. 

*PAPAYA contains Papain that breaks down dead skin cells helping your skin to exfoliate. Papaya also contains beta-carotene and  lycopene to help against skin damage from the sun. The vitamin A and antioxidants may help the lines and wrinkles. 

*GRAPEFRUIT contains naringin and naringenin, antioxidants that help reduce inflammation that may help protect liver cells. Grapefruit can also increase enzymes that burn fat. 

*GUAVA having high vitamin C and the highest of fibers (pectin) called hypocholesterolemic, the red guava, has potential to reduce cholesterol content. 

*RASPBERRIES with their “raspberry ketones” similar to norepinephrine (a fat burning hormone) may increase the metabolism and promote the breakdown of fat. 

*STRAWBERRIES are a low glycemic fruit that will not cause a blood sugar spike. Especially good for diabetics looking for a sweet treat. 

*DATES have a sustained energy release because of their high fiber content along with large amounts of natural sugars. Even though high in natural sugar they are low on the glycemic index. 

*ORANGES contain flavonoids along with Vitamin C an antioxidant that contribute to eye health by protecting the eyes from free radical damage. 

*WATERMELON is 92% water keeping you hydrated. The potassium in watermelon can help with the water balance.

CHICKEN CACCIATORE

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Preheat oven 350°
2 tablespoons organic butter
2 tablespoons organic olive oil (Thrive Market)
1 cup diced organic onion
1 chopped sweet organic red pepper
2 stalks finely chopped organic celery
3 cloves organic finely chopped garlic 
1 cup uncooked organic rice
1 teaspoon Simply Organic Italian Seasoning 
1 teaspoon sea salt

Pepper to taste
1/4 cup Go Raw organic pumpkin seeds (Vitacost, Iherb or Amazon)
1 cup organic wine
4 organic bone in chicken thighs
1 jar 23.5 oz. Primal Kitchen Organic Vodka Sauce (Thrive Market or Amazon)

In a large skillet melt the 2 tablespoons butter and add the 2 tablespoons olive oil. 
Brown the chicken on both sides. Remove chicken to a plate when done browning and set aside. 

To the skillet with the oils add the onion, pepper, celery, garlic and sauté until soft. 
Push the veggies aside around the side of the skillet leaving a well and add the rice to the middle and sauté for about 5 minutes. Add the Italian seasoning salt, pepper and mix together with the veggies. 

Add the wine and spaghetti sauce and stir all together. Add in the chicken, spooning sauce on top of the chicken. 

Bake in oven 40 minutes. 

Plate and grate on some Mitica Parmigiano Reggiano raw cow Parma (Whole Foods) and some organic green olives. 

CHICKEN AND CASHEWS

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5 tablespoons organic olive oil (Thrive Market Brand)

1/2 cup diced organic shallots 

1 cup diced organic celery

1 tablespoon minced organic garlic

2 cups diced baby bok choy

1 – 4.9 oz can organic sliced water chestnuts ( Native Forest. Amazon)

1/2 cup organic green onions chopped

1 cup raw organic cashews

1/2 tablespoon raw honey 

1 cup organic broth

4 tablespoons organic tamari

2 tablespoons organic coconut aminos

1# organic chicken breast tenders

Organic tapioca flour 

Prep work:

I always soak my meat in cold, salted  water for 30 minutes.

Times up rinse and pat dry. Cut into bite sized pieces. Set aside.

In a measuring cup measure the broth. Add to that the tamari, coconut aminos and honey. Mix it up and set it aside. 

In a skillet add 3 tablespoons of olive oil. Turn the heat on and sauté until soft the shallots, celery, garlic and baby bok choy. Put this in a bowl so you can cook the chicken in the same skillet.  

Coat the cut pieces of chicken with tapioca flour. 

Add two more tablespoons of olive oil to the skillet and add the chicken.

Allow the chicken to cook until it gets some color.

Add to the chicken the measuring cup of broth with all the other condiments. Stir and make sure the chicken is thoroughly cooked.

Now you can add the vegetables, the sliced water chestnuts, green onions and the cashew nuts. Mix it up. 

Serve the chicken and cashews over rice.

CRISPY TOFU

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16 oz. Organic firm tofu 

PREPARING TOFU

Cut the tofu into 1 inch pieces. Bring a pot of salted water to a boil. (This helps remove excess water from the tofu) Put the cubes of tofu into the boiling water and boil for about 3 to 5 minutes. Drain the tofu in a colander. Allow the tofu to dry on paper towels.

*TOFU COATING

2 tablespoon organic almond flour (Terrasoul. Terrasoul.com, iherb, Amazon)

1 teaspoon sea salt

3/4 cup organic almond milk (Elmhurst. Thrive Market)

1/2 cup organic tapioca flour (Terrasoul. Terrasoul.com, IHerb, Amazon)

1 teaspoon Simply Organic garlic powder (IHerb, Vitacost, Amazon)

1 teaspoon Simply Organic onion powder 

Black pepper to taste

Organic spray olive oil oil (Thrive Market Brand)

Preheat oven to 400°

Prepare a cookie sheet with parchment paper. Spray the parchment paper with the spray oil.

In a mixing bowl add the almond flour, sea salt, tapioca flour, garlic powder, onion powder, black pepper and mix well. Add the almond milk and mix again. The batter should have no lumps. 

Coat each piece of tofu with the mixture. Put each piece of tofu on the baking sheet. Spray the tofu pieces, thoroughly, with the spray olive oil.

Put the cookie sheet in the oven to bake on the middle rack of the oven.

Bake for 20-30 minutes. The tofu will be nicely brown when done.

*VEGETABLE COMPOTE

2 tablespoons vegan butter (Nutiva. Thrive Market, Amazon)

2 tablespoons organic olive oil (Thrive Market Brand)

1 red organic sweet pepper 

1/2 cup diced organic celery

2-3 finely diced organic garlic cloves

1/4 cup finely chopped organic shallots 

Organic red pepper flakes to taste

1/2 teaspoon Simply Organic thyme (I Herb, Vitacost, Amazon)

2 tablespoons Simply Organic dried chives

Melt the vegan butter in a skillet.  Add the olive oil, red pepper, celery, garlic, shallot and sauté until soft. Add the red pepper flakes, thyme and chives. 

Into the same skillet add the crispy tofu. Toss to mix. Serve on rice. 

TURKEY MEAT LOAF

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Preheat oven to 350°

1.5 # of organic ground turkey

3 tablespoons organic olive oil

1/2 cup finely chopped organic onion

3 cloves  finely chopped organic garlic 

1/2 cup finely chopped organic celery

1 1/2 cups grated organic carrots 

1 red organic pepper finely chopped

1 1/2 cups finely ground organic walnuts (terrassoul. Terrasoul.com or Amazon)

1 tsp sea salt

1 tsp Simply Organic Italian seasoning (simplyorganic.com, iherb, Thrive Market, Amazon)

Dash of organic red pepper flakes

In a skillet sautee the onions, garlic and celery in the olive oil. 

In a large bowl add ALL the rest of the above ingredients including the sautéed onion, garlic and celery. Mix the ingredients well. Form into a loaf or circle and place it in a baking dish. 

This will be topped with beet ketchup before you put it in to bake. 

BEET KETCHUP 

1 – 8.8oz package of organic cooked beets (I used Love Beets. Thrive Market, Amazon or Whole Foods)

3 tbs. Organic Lemon juice. (Use a fresh lemon or have Organic Italian Volcano 100% lemon juice on hand. Costco, Whole Foods, Amazon) 

1 tbs organic wheat free Tamari (San-J 25% less sodium. Amazon or 

Whole Foods

1/4 tsp. Simply Organic  garlic granules 

1/4 tsp.  Simply organic onion powder

4 tbs. Organic Maple sugar (or whatever sweetener you like)

2 tbs raw honey

3 tablespoons cream balsamic glaze vinegar (Isola import from Italy. at Amazon or Whole Foods)

1/4 tsp. Simply Organic cinnamon  

1/8 tsp. Simply Organic clove

1/8 tsp. Simply Organic cardamom (optional)

Put all ingredients in a cuisinart or blender and blend away.

The flavor is best made a day ahead. Keep refrigerated. 

COLD PASTA SALAD

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1 box, 12oz organic gluten free fusilli cooked according to box instructions.  Drain and put in a bowl adding 1 1/2 tbs. Olive oil so the noodles don’t stick    (Jovial. Thrive Market, Amazon)

1/2 cup organic chopped celery

1/2 cup organic chopped onion

1 minced organic Garlic

1/2 cup organic chopped carrot

1/2 cup organic small cubed zucchini 

1/2 cup chopped green olives 

1/4 cup Raw pumpkin seeds (Go Raw organic sprouts pumpkin seeds. Thrive Market, Costco, Amazon 

1/2 tsp salt 

1 tsp black pepper 

1/2 tsp dried thyme

1/2 cup Kite Hill Sour Cream

1/2 cup vegan mayonnaise  (Follow Your Heart grapeseed oil vegenaise Whole Foods or  Thrive Market Mayonnaise)

In a large bowl combine cooked noodles, all the rest of the ingredients and mix well. 

*Optional: When plated you can grate VioLife Just Like Parmesan -Style cheese alternative on the pasta salad. (Whole Foods)

GRANOLA

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Preheat oven to 325°

3 cups organic gluten free sprouted rolled oats (Farmers We Know. Thrive Market or Amazon)

5 tablespoons melted Nutiva vegan butter (Thrive Market, Vitacost)

3/4 cup organic maple syrup (Thrive Market Brand) 

1/2 cup each:

*Raw organic almonds (all nuts Terrasoul. Terrasol.com, or Amazon)

*Raw organic pecans

*Raw organic walnuts 

*Raw organic pumpkin seeds (GoRaw.@GoRaw.com, iHerb or Amazon)

1 cup Organic Garbanzo beans, drained and dried (Jacks Quality. Thrive Market or Amazon)

1/2 tablespoon Simply Organic vanilla

1/4 teaspoon Simply Organic almond flavor

1 tsp Simply Organic cinnamon 

1/4 teaspoon sea salt

 In a large bowl combine the oatmeal, pumpkin seeds, walnuts and pecans, garbanzo beans and almonds. 

Melt the butter. Add the maple syrup, vanilla, almond flavor and cinnamon and mix well. 

Pour the butter mixture evenly over the granola mix. Stir up all the ingredients making sure it is well coated. 

Use a large cookie sheet lined with parchment paper. Pour the granola on the parchment paper and spread it out evenly. 

Bake 325 degrees for 25-40 minutes or until it’s got the crunch you like. 

Half way through cooking stir it up a bit. Let it cool completely then store it in an air tight container. It will get crunchier as it cools completely. I let it sit out on the cookie sheet over night covered with another piece of parchment paper making sure it drys out completely. 

COCONUT CREAM PIE 

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*MAKE THE PIE CRUST FIRST. Recipe below. 

FILLING

3 cups organic coconut cream (Let’s Do Organic. Thrive Market)

1/4 cup and 2 tablespoons of organic tapioca granules

(Let’s Do Organic. Thrive Market)

6 tablespoons organic powdered agave (Health Garden. health garden.com, iherb or Amazon)

3/4 cup organic shredded coconut (Anthony’s. Anthony’s.com or Amazon)

1/2 tablespoon Simply Organic vanilla

1/2 teaspoon Simple Organic coconut  flavor  

  

In a saucepan bring the coconut cream to a boil. Lower to a simmer and stir in the tapioca granules and salt. Stir while cooking for about 15-20 minutes until the tapioca is completely transparent. 

The longer it cooks the thicker it will be. Remove from heat and stir in the agave powder, vanilla and coconut flavor. 

Preheat oven to 350°

PIE CRUST 

3 cups organic gluten free flour (Namaste. Namaste foods.com or Amazon)

1 cup melted organic vegan butter flavored coconut oil (Nutiva. Thrive Market or Amazon)

7 tablespoons organic cold almond milk (Elmhurst. Thrive Market)

2 tablespoons organic agua faba (liquid from the garbanzo beans)

1 tablespoon organic maple syrup or agave 

1 teaspoon salt 

1/2 teaspoon xanthan gum

Put the dry ingredients in a mixing bowl, stir it up. 

In  a measuring cup measure the vegan butter. Add the milk, maple syrup, and agua faba. Beat with a whisk. 

Add to the liquid to the flour and mix. Don’t  over mix that will make the dough tough. Roll out in between 2 pieces of parchment paper. 

Transfer the dough to a pie pan. Put pie chain in the bottom of the pie pan so it doesn’t bubble up while cooking.

Bake in the middle of the oven for 40 minutes. If it’s getting too brown cover with parchment paper. 

COCONUT CREAM TOPPING

2 – 5.4oz Native Forest organic coconut cream (Amazon)

Store your coconut cream in the refrigerator so it’s alway ready to whip up.

4 tablespoons organic agave powder 

1 teaspoon Simply Organic vanilla

With your rotary beaters whip up all the ingredients. 

Spread evenly on your refrigerated pie. 

Grate chocolate on top. 

CREAM OF BROCCOLI SOUP 

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1 # organic frozen broccoli (Whole Foods, Thrive Market has Cascadian Farms) 

4 tablespoons vegan butter (Nutiva. Thrive Market, iherb, co-op market, Amazon)

2 tablespoons finely chopped organic shallot

1 tablespoon finely minced organic garlic

1/2 cup finely chopped organic celery

1/2 teaspoon Simply Organic Thyme (simplyorganic.com, iherb, Thrive Market, Amazon)

1 teaspoon sea salt

24 oz organic vegetable broth (Bonafide. Thrive Market or Amazon)

3 tablespoons organic nutritional yeast (Simply Organic. simplyorganic.com, iherb, Thrive Market, Amazon)

1/2 cup organic almond milk (Elmhurst. Thrive Market) 

Organic raw pumpkin seeds to top (Go Raw. GoRaw.com or Amazon)

Simply Organic dried chives (simplyorganic.com, iherb, Thrive Market, Amazon)

Is sauce pan, melt the butter. Add the shallot, garlic and celery. Saute until soft. 

Add the broccoli, thyme, sea salt, broth, nutritional yeast.

Heat it all up making sure the broccoli is cooked through. 

Add it all to a blender along with the almond milk. Blend until smooth. 

In your serving bowl add the pumpkin seeds and chives. 

ROASTED ORGANIC PLUM TOMATOES

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I used about 25 plum tomatoes. They were on the smaller size. 

Cut them in circles.

The tomatoes filled a large bar pan. 

Organic spray Olive oil (Thrive Market Brand from Thrive Market)

One handful, fresh organic basil

One handful, fresh organic oregano

3/4 cup organic olive oil (Thrive Market Brand from Thrive Market) 

1/8 cup organic vegan butter

1/2 teaspoon salt

1 bulb organic garlic cloves 

Preheat oven on roast at 400°

* On a parchment line bar pan place all of the tomatoes cut side up.

*In a small food processor add the basil, oregano, olive oil, vegan butter, salt, and the bulb of garlic. Blend until smooth.

*With a pastry brush, brush on the olive oil mixture,  generously.

Roast in the oven about 10-20 minutes depending on size.