Parsnip Fennel Saute

IMG_2626

Ingredients:

  • 3 medium parsnips, diced
  • 1 red bell pepper, diced
  • 1/2 cup coarsely chopped fennel greens
  • 1/4 cup chopped walnuts
  • 1/4 cup chopped blackberries
  • zest from one lime
  • 2 TBS coconut oil
  • salt and pepper to taste

Directions:

  1. Heat coconut oil in saute pan over medium heat.  Add parsnips, bell pepper and pinch of salt.
  2. Cook for 15 to 20 minutes or until vegetables are tender.
  3. Remove from heat.
  4. Stir in remaining ingredients.  Adjust salt and pepper to taste.

Sweet and Sour Shiitake Mushroom Sliders

These sliders make a great appetizer or a light meal.  The depth of flavor from the shiitake mushrooms is nicely balanced by the sweet and sour dipping sauce.  Carrots add crunch and color while the avocado pairs nicely with the bold flavors of the dipping sauce.

Ingredients:

Sweet and Sour Dip:

  • 3 Tbs coconut nectar
  • 2 Tbs apple cider vinegar
  • 2 Tbs almond butter
  • 1 Tbs fresh minced cilantro
  • 1 tsp fish sauce
  • salt

Sliders:

  • 1 cup short grain brown rice, soaked overnight
  • 1 cup finely chopped shiitake mushrooms
  • 2 Tbs coconut oil
  • 1Tbs tamir
  • 1 Tbs minced ginger
  • 1/2 avocado, thinly sliced
  • 1/2 carrot, thinly sliced

Procedure:

  1. Drain rice. Place rice in medium sauce pan with 2 cups water.  Bring to boil then reduce to simmer. Simmer approximately 20 minutes or until liquid is absorbed. Remove from heat.
  2. Stir rice briskly, mashing it against the sides of the pan.  Continue stirring until rice becomes sticky. Allow to cool.
  3. Preheat oven to 350 degrees.
  4. Form rice into 4 inch flattened patties. Place on parchment lined baking sheet.  Cook for approximately 10 minutes. Remove from oven and allow to cool.
  5. Heat coconut oil in medium saute pan over medium heat. Add mushrooms, tamari and ginger. Saute for 5 minutes. Remove from heat and allow to cool.
  6. Place sweet and sour dip ingredients into food processor and process until well blended.
  7. Spread spoonful of shiitakes over rice patty, top with avocado and carrot.
  8. Serve with dipping sauce.

Blueberry Power Wraps

Slightly sweet with savory walnuts, these rice wraps are the perfect snack. Cinnamon and ginger pair nicely with coconut milk and carrots.

Ingredients:

  • 3 Tbs coconut oil, divided
  • 2 Tbs minced ginger
  • 2 carrots, shredded
  • 1 zucchini, shredded
  • 1 Tbs cinnamon, divided
  • 1 cup coconut milk
  • 1 Tbs maple syrup
  • 1 tsp vanilla extract
  • 1 cup walnuts, chopped
  • 1 tsp coconut sugar
  • pinch salt
  • 1 cup blueberries
  • rice paper wrappers

Procedure:

  1. Place 1 Tbs coconut oil and ginger into medium skillet. Heat over medium heat and sauté for approximately 5 minutes or until ginger begins to brown.
  2. Add carrots, zucchini, and 2 tsp cinnamon. Continue sautéing over a medium heat, stirring frequently. After several minutes, add coconut milk and sauté until vegetables are tender and liquid has been absorbed. Remove from heat and stir in maple syrup and vanilla. Allow to cool.
  3. Place one rice paper wrap into warm water. Once rice paper has softened and is malleable, remove from water and top with large spoonful of zucchini-carrot mixture, walnuts, and blueberries.
  4. Fold top and bottom of wrap over filling then tightly roll sides together. Continue rolling one wrap at a time until you have used all the fillings.

Yield: Approximately 8 wraps or 4 servings

Lettuce Tacos

These tacos have a refreshing cilantro dressing that pairs well with the spicy jalapeno pepper and savory pumpkin seeds. These are a satisfying yet light meal.

Ingredients:

  • ¼ cup plus 3 Tbs avocado oil, divided
  • ½ pound chicken, cubed
  • 1 ½ tsp cumin, divided
  • 1 jalapeno pepper, seeded and minced
  • ¼ cup chopped pumpkin seeds
  • 1 zucchini, shredded
  • 1 carrot, shredded
  • 1 cup packed cilantro
  • 2 Tbs rice vinegar
  • zest and juice of 1 lime
  • salt
  • 1 head romaine lettuce
  • ½ cup shredded goat cheddar cheese*

Procedure:

  1. Place 2 Tbs avocado oil, chicken, 1 tsp cumin, jalapeno, and pistachio nuts into medium sauté pan. Cook over medium heat for approximately 5 minutes or until chicken is tender and cooked through. Remove from heat and allow to cool.
  2. Place 1 Tbs avocado oil, zucchini, and carrot into medium sauté pan. Cook over medium heat for approximately 5 minutes or until vegetables are tender. Remove from heat and allow to cool.
  3. Place ¼ cup avocado oil, cilantro, vinegar, lime juice, lime zest, and ½ tsp cumin into food processor and process until smooth. Adjust salt to taste.
  4. Remove one leaf of lettuce at a time. Place several spoons full of chicken, zucchini and carrots onto each leaf of lettuce. Top with cilantro sauce and cheese. Serve rolled into tacos.

Notes: For a paleo version of this recipe omit cheese.

Yield: 4 servings

Black Sesame Granola

This is a hearty granola filled with healthy nuts and seeds. The orange zest gives a touch of sweetness that pairs well with the cinnamon and cardamom.

Ingredients:

  • 1 cup rolled oats
  • ½ cup shredded coconut
  • ½ cup walnuts, chopped*
  • ½ cup pecans, chopped*
  • ½ cup pumpkin seeds, chopped
  • ½ cup black sesame seeds
  • ¼ cup coconut oil, melted
  • 2 Tbs maple syrup
  • 1 tsp cinnamon
  • 1 tsp orange zest
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • ½ tsp cardamom
  • ½ tsp almond extract*
  • pinch salt

Procedure:

  1. Preheat oven to 350 degrees.
  2. Put all ingredients into large mixing bowl and stir until nuts and seeds are evenly coated with maple syrup and coconut oil.
  3. Spread granola across parchment lined baking sheet.
  4. Bake for 10 to 15 minutes, stirring occasionally. Remove from oven when oats have started to brown.

Yield: 4 servings

Berry Scones

Ingredients:

  • 1 cup brown rice flour
  • 1/2 cup arrowroot flour
  • 1 1/2 teaspoon xanthan gum
  • 1/2 teaspoon baking soda
  • 1/2 cup shortening
  • 1 cup blueberries
  • 1/2 cup blueberry jelly (I prefer sugar free)
  • 1 teaspoon orange peel
  • 1 teaspoon vanilla

Procedure:

  1. Preheat oven to 400 degrees.
  2. Mix dry ingredients together.
  3. Cut shortening into dry ingredients with a knife until dough forms a crumb like texture.
  4. Add remaining ingredients and stir until just mixed.
  5. Shape dough into 2″ balls, place on cookie sheet and flatten balls slightly with a spatula.
  6. Bake for 12  to 15 minutes or until scones turn golden brown.

Yield: Makes approximately 6 scones.

Blueberry Quinoa Pancakes

Ingredients:

  • 1 cup quinoa flour
  • 1 cup almond milk
  • 3/4 cup blueberries
  • 1/2 cup quick cooking oats
  • 1/2 cup finely ground pecans
  • 1/2 small overripe banana, mashed
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon xanthan gum
  • 1/2 teaspoon orange flavoring
  • 1/2 teaspoon ceylon cinnamon
  • pinch sea salt

Procedure:

  1. Stir ingredients together in medium mixing bowl.
  2. Heat a skillet over medium-low.  Lightly oil the skillet with coconut oil.
  3. Pour 1/2 cupfuls of the batter onto the skillet.  When the edges start to turn light brown, flip with a spatula and cook until browned on the other side.

Yield: approximately 8 4-inch pancakes.

Blueberry Lemon Muffins

Ingredients:

  • 1 1/2 cups warm water
  • 1 cup cooked quinoa
  • 1 cup gluten free flour
  • 1/3 cup coconut oil
  • 1/3 cup maple syrup
  • 3 tablespoons flax meal
  • 2 tablespoons baking powder
  • 1 tablespoon vanilla extract
  • 1 teaspoon lemon extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1 cup blueberries

Procedure:

  1. Preheat oven to 400 degrees.
  2. Grease the bottom of muffin tin.
  3. Put all ingredients except blueberries into medium mixing bowl and stir until well mixed.
  4. Fold in blueberries.
  5. Pour batter into muffin tin.
  6. Bake for approximate 15 to 20 minutes or until muffins begin to brown and are firm to the touch.

Yield: 12 muffins

Cilantro Picante Sauce

This spicy fresh sauce works well with egg dishes, shrimp, beans, and chicken…. basically anything that needs a little kick!

Ingredients:

  • 1 large bunch cilantro
  • 1 ripe avocado
  • 1/3 cup avocado oil
  • 3 jalapeno chiles, seeded
  • 3 cloves garlic
  • 1 teaspoon onion powder
  • salt

Procedure:

  1. Cut the bottom of the stems off the cilantro.  (The middle section of the stems can be left on).
  2. Place cilantro, avocado, avocado oil, chiles, garlic, and onion powder into a food processor.  If the sauce is too thick, add water 1 Tbs at a time until it reaches your desired consistency.
  3. Adjust salt to taste.